Every August 21st, National Senior Citizens Day is celebrated to honor the senior population, which represents the most valuable part of society. This is the best day for everyone to recognize their elders and show them the respect they deserve.
In this article, you’ll learn ways to help elders enjoy more active, rewarding, and healthy lives in 2023.
National Senior Citizens Day: The Beginning
Former US President Ronald Reagan proclaimed August 21 as National Senior Citizens Day by signing Proclamation 5847, and the celebration was first held in 1991.
This day aims to raise awareness of issues that predominantly influence seniors, such as health problems, a sense of isolation, and discouragement, and celebrate what they have accomplished. Honoring senior citizens is akin to respecting the community people have grown into.
As the former president once said, “We can best demonstrate our gratitude and esteem by making sure that our communities are good places in which to mature and grow older—places in which older people can participate to the fullest and can find the encouragement, acceptance, assistance, and services they need to continue to lead lives of independence and dignity.”
Celebrate With Older Adults
There are tons of healthy and fun ways to celebrate with your senior loved ones that are sure to brighten both of your days.
Pay them a visit.
You may have been so busy these past few days —or perhaps for years—that you didn't have time to go see your grandparents. Now is the perfect time to drive to town and visit them. If they are living across town, it is better to visit them often, especially if they are alone.
Elderly people may have a rapid decline in mental health when they feel abandoned and alone. These mental illnesses, such as dementia and cognitive disorders, can be reduced by spending time with them, even once a year.
Sign up to be a volunteer.
As they get older, a lot of seniors depend on the assistance of their loved ones and friends. Some senior citizens, nevertheless, might not have this option. By getting in touch with local and national volunteer organizations and working in a nearby elder care facility, you can volunteer to assist those in need.
Take family photos.
Family images should be preserved so that next generations can look at them and remember their parents and grandparents when the time comes. This is a great moment to look through your old books and update your family portrait.
You might even make it a habit to go through your family's photo albums each time one is added. Although it's simple to upload one to social media, a classic photo on the wall is still the best option.
Play trivia nights and board games.
If your ideal celebration is over hot tea and just relaxing at home, a nostalgic discussion and a fun board game are wonderful options. More than anything else, a good discussion can improve your view and disposition. You can play jigsaw puzzles, scrabble, poker, monopoly, and ugly sweater night.
Organize a fitness party.
Throw our beloved elders a vibrant fitness party where they can move, improve their health, and have fun. Organizing a memorable fitness celebration for our valued elders encourages them to choose an active and healthy lifestyle while also honoring their significant accomplishments.
The Significance of Fitness for Senior Citizens
One of the most important things you can do for your health as an older adult is engage in regular physical activity. Many age-related health issues can be prevented or delayed by working out. Also, it supports the development of muscles so that you can continue carrying out daily tasks independently. However, light activity—a 10-minute workout, a little walk, Zumba, or even swimming—is better than no activity at all.
Adults aged 65 and older need:
- At least 150 minutes per week of moderate-intensity activity, such as brisk walking (for example, 30 minutes per day, 5 days per week), or an intense activity of 75 minutes each week, such as running, jogging, or walking, is also recommended.
- Muscle-building workouts must be done at least every two days (wall push-ups, squats to chair, side planks)
- Activities to improve balance include walking heel to toe, side leg raising, or calf stretches.
Seniors should stay fit, as it has numerous benefits for maintaining their mobility while improving their general health. Regular exercise can improve mental health and help avoid long-term conditions like diabetes, heart disease, and other chronic illnesses.
Exercises for Senior Citizens
Ideally, as an older adult, you should be able to fit 150 minutes of moderate physical activity into your week to start an exercise regimen. This can involve exercising every day for a short period of time to increase endurance, agility, and balance.
Balance Exercises for Seniors
There are lots of easy exercises you can do to help improve your balance.
Foot Taps
Foot tapping can result in less back pain, greater balance, and better spinal flexion, extension, and rotation.
- Start by putting yourself in front of a step. To do this, either stand on a strong step stool or at the foot of your staircase. Having a solid stick, a cane, or a wall nearby is helpful if support is required.
- Put your feet hip-width apart when standing.
- Tap the top of the stair or step while lifting your left leg slowly.
- After 15 to 20 reps, shift to using your right leg.
Head Rotation
Simple neck strengthening exercises like head rotations can help you balance better when your vision health has changed.
- Place your feet level with your hips and stand tall.
- Turn your head slowly from left to right, then up and down, for 30 seconds.
- You can also start this exercise while sitting and transition to standing as you improve your strength.
Rock the Boat
This easy exercise can help with problems with balancing while standing.
- Start by maintaining a standing position with your feet hip-width apart and centered on the ground.
- Hold the position for 30 seconds while slowly extending your left leg to the side or behind you.
- Do five reps on the other side of the leg.
Strength Exercises for Seniors
Strength training does not require you to lift heavy objects or complete demanding exercises. For the elderly, simple strength training might be as beneficial.
Wall Push-Ups
With this simple workout, you can tone your entire upper body, particularly your arms and chest.
- Stand about 2 feet away from the wall and put your hands against it at shoulder height and shoulder-width apart.
- Bend your elbows diagonally to your sides while maintaining a straight body to drop your chest to the wall.
- Allow your heels to lift off the ground. To straighten your elbows and restart, pause, then slowly press through your hands.
Wall Angels
Reduce back pain and improve your posture by widening your chest and working your shoulders with these basic, against-the-wall activities.
- Stand with your feet 3 to 6 inches from the wall and your back flat against the wall.
- Tuck your chin to your chest while keeping your arms by your sides and the back of your head in contact with the wall.
- Holding contact with the floor or a wall, slowly raise your arms while turning your palms out.
- Without bending or feeling any discomfort, raise your arms as high as you can.
- To start over, lower your arms.
Squats to Chair
Squats develop your entire lower body and core so you can climb stairs, pick up objects off the floor, and stand up without struggling.
- Sitting squarely in front of a chair, space your feet hip-width apart.
- Keeping your chest high, push your hips back and bend your knees to drop your body toward the chair.
- Either sit down on the chair or touch your bottom to it.
- Your upper body should be slightly tilted forward at the bottom of the squat.
- In order to restart, pause, then push through your feet and pinch your bum.
The most effective wellness plan is one that you enjoy and are likely to follow on a regular basis, as well as one that you are at ease with. Create a plan that is suitable for your abilities and needs; consider collaborating with an instructor, physical therapist, or occupational therapist.
Healthful Advice for the Seniors in the Family
It's important to demonstrate healthy living choices for your family members. So, what can you do to help the elderly people in your family monitor their health, remain as fully as possible, and safeguard their way of life as they age?
Prevent isolation.
Higher risks for health issues including depression, heart disease, and cognitive decline—a decline in a person's ability to think, learn, and remember—are linked to increased social isolation and loneliness.
Encourage Physical Activity
Exercise can help reduce stress and anxiety, improve balance and reduce the risk of injury, improve sleep, and ease signs of depression. Most importantly, those who exercise regularly not only live longer, but they may also live better, which means they get to live longer with less discomfort or restriction.
Establish a Healthy Eating Habit
A nutritious diet rich in fresh produce, whole grains, good cholesterol, and low-fat meats can also help enhance immunity and reduce the risk of certain medical conditions such as coronary artery disease, hypertension, obesity, stroke, type 2 diabetes, and some cancers.
Schedule Regular Check-Ups
Yearly medical visits, and maybe more frequent ones depending on general health, may help lower disease risk factors like high cholesterol and blood pressure. Regular check-ups can also help identify issues early and increase the probability that a problem will be adequately treated.
Key Takeaway
National Senior Citizens Day is a unique opportunity to celebrate and honor the invaluable sacrifices of our elderly. Let's make a united front to improve the daily lives of our treasured seniors as we commemorate this day in 2023.
We can help seniors feel less isolated and have better mental health by spending time with them, volunteering, and cherishing family moments. Ensure that our senior community continues to enjoy lives of independence, dignity, and joy by embracing exercise and healthy aging on this National Senior Citizens Day. Happy National Senior Citizens Day!