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With streaming services, internet research, the array of spectator sports, and, of course, pandemic life, we're more sedentary than ever.
© Danielle Robertson Consulting Pty Ltd t/as DR Care Solutions
If you're 65 years or over, the Australian Department of Health advises at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week[1].
Half of us in that demographic are not doing it according to the latest annual Australian Government health survey[2]. And this inactivity is adding 2.5% to Australia’s total disease burden.
The survey found that 47% of Australian men and 52% of Australian women were insufficiently active in the calendar year ending 2021.
What are the repercussions?
Inactive Australians over 65 years have a greater risk of developing cardiovascular disease, type 2 diabetes, osteoporosis and dementia.
What will 30 minutes of activity do?
Thirty minutes of exercise per day can:
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Improve the immune system and mental and musculoskeletal health
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Reduce risk factors such as overweight and obesity, high blood pressure and high blood cholesterol, and
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Improve symptoms and/or delay or halt the progression of a number of conditions or the onset of associated diseases and complications[3].
How to get moving
It can be difficult to get an older loved one moving, particularly after hospitalisation. From my experience in care, hounding and nagging will more likely see them dig their heels in.
You need to have your loved one take the lead. They have to have the desire to be more mobile and they need to set their own goals. Easily said indeed.
How to light that desire
I recommend introducing a third person to encourage them to exercise.
It needs to be someone your loved one gets along with; someone who can tune in on what motivates and demotivates your loved one when it comes to exercise.
Most of us are not in the financial position of having a physiotherapist, exercise physiologist or personal trainer visit our home on a weekly basis. The good news is that a cost-effective alternative is now available through in-home care.
Introducing Active at Home
Piloted by the Brisbane North Public Health Network (a Commonwealth Government initiative)[4], Active at Home is an exercise program that teaches in-home carers how to mobilise their clients.
All you need to do is check if your in-home carer has completed the course, and if they haven’t, encourage them to do so!
Active at Home is a 12-week exercise program designed to help your loved one increase their strength, balance and stamina. The program is undertaken at your home, alongside and with instruction from your Active at Home certified in-home carer, for 30 minutes each week.
The exercises are simple and aimed at improving daily life: how to go from sit to stand; and the basics of walking in a straight line, using things around you to keep you upright and stable such as running a hand along the wall.
The results
Active at Home certified in-home carer Mary Rose is most excited by the improved mobility of her clients.
“It’s about motivation rather than setting unachievable goals,” she says.“They set their own challenges and I’m finding that they want to do a bit better each week and are exercising on their own quite a lot.”
Mary documents her client’s progress and encourages them to keep a journal of their own.[5]
Active at Home could be the answer to keeping your elderly loved one mobile in 2023!
Determined to organise care assistance for your loved one in 2023? Please feel free to call me, Danielle Robertson, for an initial discussion on how to set up the right care, support and assistance at the right time and in the right place.
Resources
[1] Australian Government Department of Health and Aged Care: Physical Activity & Exercise Guidelines for all Australians
[2] Australian Government Australian Institute of Health and Welfare: Insufficient Physical Activity
[3] Pedersen, B. K. & Saltin, B., "Exercise as Medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases”, Scandinavian Journal of Medicine and Science in Sport, November 2015.
[4] Brisbane North PHN: Active at Home
[5] Active at Home: News
