May 31 marks the celebration of National Senior Health and Fitness Day, rounding out National Physical Fitness and Sports Month and National Mental Health Awareness Month.
Multiple studies prove that regular exercise can have numerous benefits for people with Alzheimer’s disease. Some studies have even shown that exercise can help improve cognitive function and may even slow the progression of the disease.
In celebration of whole-body health, the Alzheimer’s Caregivers Network asked the caregiving community to share their personal experiences and offer expert advice about encouraging an active lifestyle for the older adults in our lives, especially those living with dementia.
Read what these caregivers and experts had to say:
Kathleen Walworth is a physical therapist and Board Certified Geriatric Clinical Specialist (GCS) at Athletico Physical Therapy. She offers these tips for realistic ways to incorporate physical activity into a daily routine for someone living with Alzheimer’s disease:
“Activities that are familiar and don’t involve a lot of thought or planning are frequently better for people living with Alzheimer’s disease. Going for regular walks with your loved one around the neighborhood or at the local mall can be beneficial for both of you. Keep in mind that busy environments can be overwhelming, so it may be better to pick times and/or locations that aren’t overly crowded.
Music is also something that stays with us despite cognitive decline. Playing a person’s favorite music in the background can help them to stay engaged and make the activity more fun.”
Walworth reminds caregivers to perform physical activities and exercise within ability levels:
“Consider both your physical abilities as a caregiver and your loved one’s abilities. Also, keep in mind body size differences – it’s a lot easier for a larger person to keep a smaller person safe during an activity than the other way around. If a person is really struggling to lift something, or they are losing their balance during a task, they are more likely to become injured. You may also consider using a gait belt during standing activities. Seated activities may be just as beneficial as standing ones if you are concerned about safety.”
She says seated activities are just as beneficial as standing ones, and they are frequently easier and safer for people with low to no mobility:
“You can always do traditional arm or leg exercises. You can also have some fun with things like balloon batting back and forth with a tennis racket or throwing and catching a ball, or even dancing in the chair to their favorite music. There are also lots of great YouTube videos of exercises for seniors at all levels that can give you some ideas of what might be fun to do with your loved ones. Any movement is better than no movement at all.
In her experience, sometimes true exercise just doesn’t work well for people living with Alzheimer’s disease, but there are ways to be more active in everyday tasks:
“You can try putting small cuff weights around your loved one’s wrists and have them fold laundry or put clothes away in the closet. The added weights will help with strengthening their arms while the activity of folding laundry seems more meaningful to them. Gardening (watering, planting, picking vegetables) can also be a great way to stay active and can be done from the ground level or from raised beds or pots on the deck. The idea is to just keep moving even if you’re not participating in structured exercises.”
Amanda Phillips is the founder and chief editor at The Mental Desk, an online resource dedicated to mental health issues. As a caregiver for her grandmother, she saw first-hand how maintaining an active lifestyle is extremely important for people with Alzheimer’s disease:
“I noticed that regular exercise helped manage some of her symptoms and behaviors. For example, it helped her maintain her strength, balance, and flexibility, which in turn reduced her risk of falls and injuries. It also helped her sleep better at night and improved her overall mood and sense of well-being.”
She points out that exercise can also provide a sense of purpose and social connection for people with Alzheimer’s disease:
“My grandmother loved going for walks in the park and participating in gentle yoga classes with other seniors. These activities not only gave her something to look forward to but also allowed her to interact with others and feel like she was part of a community.”
Based on her experience with her grandmother, she suggests focusing on the sensory experience of physical activity:
“By encouraging them to focus on the physical sensations of exercise and movement, such as the feeling of their muscles stretching and contracting, the sensation of fresh air on their skin, and the scent of blooming flowers, they can stay engaged and motivated despite their cognitive decline. This approach can promote a sense of well-being and vitality, as well as help them feel more connected to their bodies and the world around them.”
Peter Ross is the founder and CEO of Senior Helpers, a provider of in-home senior care. He offers this advice to caregivers looking for ways to get a loved one engaged with a physical activity routine they enjoy:
“Caregivers can help individuals with Alzheimer’s disease stay active by choosing activities that are familiar and enjoyable to them. Encouragement and invitation to participate are important, but caregivers should not force or push the person into activities. Educating the person about the benefits of staying active and trying new things can also be helpful.
Breaking activities into small parts and extending the activity over several sessions can prevent overwhelming the person. Caregivers should offer praise and support when activities are completed and participate with the individual to create a comfortable and fun experience. Letting the person know that they are needed and making it enjoyable can also increase participation.”
He reminds caregivers that many activities can be modified for your loved one’s abilities:— whether that’s for low mobility or different abilities:
“Activities such as chair yoga and chair dancing use a range of arm and leg motions. Using fun props such as a balloon, colorful scarves, and instruments is a nice addition to movement in a sitting position.
Physical activity isn’t just exercises or projects. It can be things that we do throughout the day, such as sweeping or making a salad. Choose activities based on the person’s ability and likes and what they are comfortable with as well as past experiences.”
Caregiver Tena Scallan (@TheUltimateCaregiver on Instagram) says the biggest challenge for an aging loved one with limited mobility one is often boredom:
“It can be a difficult and frustrating experience. They may be dealing with physical and/or mental health challenges that limit their mobility and ability to engage in activities or interact with others. This can lead to feelings of isolation, loneliness, and helplessness, which can contribute to boredom.
It’s important to remember that boredom is not just a fleeting feeling for many loved ones but a chronic issue that can contribute to depression and other negative health outcomes. So, finding ways to engage with them and provide meaningful experiences can significantly improve their quality of life.”
Scallan offers ways you can support a loved one whose physical activity is limited:
“As a caregiver or family member, it is important to try to understand and empathize with their situation. You can help by providing companionship and support, encouraging them to participate in activities they enjoy, or finding new activities they might be interested in. It is also important to ensure their basic needs, such as adequate nutrition, hydration, and medical care, are met.”
Blanca Garcia, a registered dietitian nutritionist and nutrition specialist at Health Canal, says eating well is just as important as physical activity when it comes to maintaining a healthy lifestyle and balanced mental health. She shares ways caregivers can involve a loved one in their meal preparation:
“My favorite is prep work for cooking; it doesn’t require a lot of movement, but it is fun and exciting and keeps them looking forward to an activity that must be done anyway In the kitchen, it’s recommended they don’t do tasks that require a knife, hot water, or cooking on the stove or oven.
A good example is washing salad leaves with a chair by the sink, mixing oil and vinegar for a vinaigrette, and crumbling blocks of cheese into the salad. Other cooking activities can be preparing fruit salads, mixing ingredients for the caregiver to bake, and layering ingredients for lasagna. The idea is that the person can participate in cooking activities that don’t require cutting or using a stove. All of this requires thinking, movement, and fine motor skills practice.”
Caregiver Sarah Romanelli from Allied_Aging urges caregivers to get outside:
“We can’t underestimate the importance of sunlight and fresh air. Even if your loved one isn’t able to participate in activities outside, take them for a walk in the wheelchair or sit outside with them on their rollator or chair. Sunlight helps regulate the sleep-wake cycle and will boost mood. Being active around your loved one sets a good example and keeps them stimulated!”
Caregiver Erica Donovan (@SuccessfulCaregivers4Dementia on Instagram) suggests daily activities as a way to stay moving. She says caregivers modify an activity by breaking down each task to allow them to successfully accomplish it, a tactic she used for her loved one:
“If they love baking but can’t manage the oven, let them pick out the better and icing, mix ingredients, roll cookies, or pour ingredients into cupcake tins, and the caregiver can manage what they can’t. My Mom-Mom had 9 kids, when she was in the later stages [of Alzheimer’s disease], she became unsafe because she thought she had to get up and clean all the time. We put clean towels in a basket and let her fold them to give her a sense of completing a task.”
Alma Valencia (@Mom_has_Dementia on Instagram) shares her favorite fun activity to keep her mom moving:
“I recently bought Mom a big red ball to bounce around. We have her toss it to us while she is sitting or standing. It helps her with her hand and eye coordination and keeps her moving.”
Olivia Evans of PurpleHydrangeaDementia: Maintaining an active lifestyle is all about keeping your loved one engaged — it doesn’t require any drastic measures, just creative approaches to movement:
“You don’t have to go crazy buying hand weights, resistance bands, or exercise videos. Engaging in daily care keeps you active — reaching in the shower, bending to put pants on, walking to get the mail, and dancing in the kitchen all count! Presenting your ask as something you want to do and you’d like their company typically results in more enthusiasm than telling them they need to do something. Make it fun and exciting to be engaged with you — use open body language, an upbeat tone, and a positive facial expression.”
