Let’s Get Physical!
Scores of studies and decades of research has shown that physical activity is one of the best “medicines” for overall wellbeing that is available.
Dear Caregivers,
As caregivers for people suffering from Alzheimer’s, much of our attention and focus is taken up with concerns about the way the disease exerts its effect on the brain. We can see this in the cognitive and functional changes of our loved one. For family caregivers as well, the health of their brain is at risk because of depression, anxiety, and stress. This attention to brain health is appropriate, but it is not the whole story.
The brain is the most unique and remarkable organ of the body. Its function is crystal clear when we move, for example. But when we use our minds to think and feel it’s less clear how it operates. No matter what we don’t know about the brain, it has been well established that there are valuable mind-body connections that mean paying attention to you and your loved one’s physical wellbeing is just as important as focusing on your mental health.
Scores of studies and decades of research has shown that physical activity is one of the best “medicines” for overall wellbeing that is available. Most people know that regular physical activity is good for your heart, lungs, blood pressure, and bone health. But it’s also been shown to positively affect a person’s mental health in a host of ways, including lifting mood, alleviating symptoms of depression and anxiety, aiding in getting a better sleep, and reducing stress. It can also slow down cognitive and memory decline. Physical activity can also increase your and your loved one’s social interactions, as many exercises can be done in a group setting.
Getting started in an exercise program needn’t be expensive or time-consuming — you can begin with just a few minutes of walking, or stretching, or yoga. As always, it’s critically important for you to check with your and loved one’s physicians to see what levels of activity are appropriate for each of you. And don’t forget to wear appropriate clothing and think “safety first”.
Here are a few tips and ways to get you can begin “getting physical”:
Start Slowly: Begin with taking it “slow and easy,” to avoid pain and injury. Once you’ve become accustomed to one level activity, you can gradually increase your intensity and duration over time.
Take A Walk: Walking is one of the most straightforward and low-impact of exercises. Start by doing a short walk once or twice a day, and then gradually increase the distance.
Try Yoga: Classes in gentle yoga are offered in many community centers. Or, you and your loved one can do yoga in your own home, on a towel or mat, or even while just sitting in a chair. You find a host of free instructional sessions for yoga on websites such as Youtube.com (just search for “yoga for seniors" or "yoga with Adriene”; she is one of my favorites!). Yoga can also help with balance and flexibility.
Join a Fitness Center: Check to see if you live near a gym, community center or fitness facility. You may be able to get senior rates that make it less expensive to join, and some Medicare programs cover the cost of fitness centers as part of their benefits. At such a center you might get access to water aerobics, which is great for low stress physical activity, or be able to ride a stationary exercise cycle. And even if you don’t have access to a gym, you and your loved one can benefit from simple strength training using light weights, or lost-cost “resistance bands,” at home.
Get Moving: If working out doesn’t appeal to you, try other activities that are fun and rewarding, and help you get active at the same time. Dancing, gardening, and other games like horseshoes or pickleball can be a fun and social way to make physical activity part of your regular routine..
Caregiving for someone suffering from Alzheimer’s can keep you focused on the workings of the mind. But remember that the body, too, is part of the equation, and you need to care for that, too.
Here are some other ideas for helping the body-mind connection:
Motivating Your Loved One to Do Physical Activity:
Exercise can have enormous benefits. However, keeping your loved one with Alzheimer's disease motivated to exercise and do physical therapy can be a real challenge. For some patients Alzheimer’s can compromise their motivation, ability to plan, and understanding of the benefits of exercise. Here are some strategies you can use to encourage them.
Chair Exercises for Fitness:
Improve your flexibility, strength, and cardiovascular health, all while staying seated in a chair! Here’s how to start.
Sleep the Stress Away:
The quality of an individual’s sleep is strongly connected to their overall physical, cognitive, and emotional health, and lack of sleep is a leading complaint of caregivers. Here are some tips on how to get some better-quality sleep.
Remember, if you can’t find the information you need on our website, you can always “Ask NAN” by clicking on this link.
Best,
Rosemary D Laird, MD, MHSA
Founder and Chief Medical Officer
“Exercise is the key not only to physical health but to peace of mind.”
— Nelson Mandela
