Exercise as a Mental Health Intervention for Seniors

It’s no secret that regular exercise provides a host health benefits for a wide variety of people.

In fact, regular physical activity improves health measures ranging from sleep quality to weight loss to blood glucose, while keeping exercisers agile, strong and resilient. Perhaps one of the most important effects of exercise can be found in its ability to help stave off depression and anxiety in as little as ninety minutes a week.

But what about seniors, who are so often limited in mobility, ability and access to the resources that many of us take for granted?  Can exercise provide the same mood boosting effects even in old age? Can seniors start exercising if they have never done it before?

This article explores the many upsides to regular exercise for seniors, how to get started, and how a little bit of physical activity might be the most accessible intervention for loneliness, grief and all the states of mind in between.

The Effects of Exercise on Mental Health for Seniors

Besides the multitude of positive effects on physical health, exercise can greatly improve resilience to common mental health struggles like anxiety and depression, partly through the release of endorphins, also known as the feel-good chemical.

Exercise also provides an opportunity for social interaction, particularly in group classes or activity settings that you might not otherwise encounter.  This can boost feelings of inclusion and give you something to look forward to on a regular basis.

In short, exercise just leaves you feeling good.

While these general outcomes are great for the young and the old alike, the effects can be greater for seniors for several reasons.

Healthy Body, Healthy Mind

Falls are the leading cause of hospitalization and death among seniors.  Unfortunately, falls or the fear of falls can prevent many seniors from participating in activity, which in turn increases the risk of falls and leads to a poorer quality of life.

Exercise improves stability, balance and strength, specifically in the bones, which can help to lower fall risk and improve overall self-esteem and outlook on life as we age.

Regular exercise, even in small doses, can also help to mitigate the negative psychological response to chronic illness while preventing muscle and bone wasting from inactivity.  Even a simple activity like walking daily can often improve your mood, and help you feel at least a little bit better.

Chronic disease can be debilitating, limiting daily function and leaving a lingering sense of inability that can easily spiral into depression. For example, physical therapists are on the front lines against neurological conditions, using exercise to improve the quality of life for thousands of people struggling with ALS, Parkinson’s and stroke.

Exercise is one of the best interventions for illness-related mental health distress, and beginning a program early can be a first line of defense against worsening illness or depression.

Social Interaction

Although the social implications of exercise can be felt by anyone at any age, social engagement can be particularly important for seniors.

Older people disproportionately struggle with isolation and loneliness.  Participation in exercises classes like Tai Chi, yoga or community walking groups can provide a great resource for positive social interaction, especially for those struggling with chronic disease.

Despite its many downsides, the pandemic provided us with new ways to interact with one another remotely.  Mood Lifters for Seniors is a senior-led, senior-focused exercise group that launched entirely online via Zoom during the lockdown, with the specific purpose of helping seniors to stay active and engaged in a time of worldwide stress.

Organizations like this one recognize the underlying fact that even in times of limitation, the importance of exercise to improve mental health for our senior populations can’t be overstated.

Ways for Beginners to Get Started

While it might seem intimidating to begin a new exercise program, there are likely many resources nearby via a quick Google search or through your local community center or church group.

While gyms may seem intimidating, they often provide fitness classes for older people, or other resources that can help you get started.  Many gyms and fitness centers offer seniors rates, or even specific hours for seniors to utilize facilities.  You can also inquire about senior rates for personal training or private group coaching services.

Walking clubs through church or other organizations can be a great way to get involved with your church and your community.  If you don’t belong to specific groups, you can try searching for resources online like Meetup.com to find private senior gatherings or other senior-friendly fitness services nearby.

If you are dealing with injuries or illness, physical therapists and private personal trainers are generally easy to find, and often specialize in specific methods designed for certain groups or conditions. Ask your doctor for are ferral to physical therapy if you have pain that is preventing you from exercising.

Dance classes and dance groups are a great way to meet new people, and get some movement time, challenging your balance, rhythm and your dexterity.

And finally, if you’re not quite ready to get out there, and you’re looking for a safe, medically sound way to get started at home, you can visit PhysioEd.com. Physio Ed provides a variety of fun, senior-oriented classes for dance, qigong, yoga, Pilates and others as well as a variety of useful medical resources, created and peer-reviewed by a panel of Doctors of Physical Therapy.

Visit Physio Ed today to get started on your journey back to physical and mental health and be sure to talk to your doctor before starting any new exercise routine.

Summary

Remember: It’s never too late to begin again.

Exercise can seem intimidating, especially if you’re feeling down or haven’t been active for a while, but it is worth the time and effort to utilize these helpful resources to improve your health and your state of mind, regardless of your age.

Exercise is not a cure-all, but taking active steps to ensure that your body and your mind get the nourishment that they need will pay dividends as you watch your fitness and self-esteem improve, leaving you feeling better instead of worse each day.

ABOUT THE AUTHOR

Cameron Prendergast is a personal trainer, yoga instructor, and health coach. He specializes in injury prevention, functional movement, and strength training based on bodyweight movement to lessen the impact of the aging process. Cam is the managing editor at Physio Ed., a preventive health resource for older adults.