Staying active is essential at every stage of life, but it becomes increasingly crucial for seniors as they navigate the complexities of aging. While many older adults may find it challenging to maintain a regular exercise routine, family can play a pivotal role in inspiring and encouraging them to move more. This article explores effective strategies for families to motivate seniors to stay active, not just for physical health but also for mental well-being.

The importance of staying active^1,2

As individuals age, the risk of various health issues—such as heart disease, diabetes, and mobility limitations—increases. Regular physical activity can mitigate these risks and enhance overall quality of life. According to the National Health Service (NHS), seniors who engage in regular exercise experience improved cardiovascular health, enhanced mobility, and even better mental health outcomes.

Benefits of physical activity for seniors^3,4

	Improved mobility Regular movement helps maintain joint flexibility and strength.
	Enhanced mental health Exercise releases endorphins, which can combat feelings of depression and anxiety.
	Social engagement Group activities promote connections and reduce feelings of loneliness, which are common in older adults.
	Cognitive benefits Staying active can improve cognitive function and may reduce the risk of dementia.

Family engagement: A key to success

Families have a unique ability to influence the behaviour of their senior members. By promoting a culture of activity at home, families can create an environment where seniors feel encouraged to participate in physical activities. Here are some strategies families can adopt to inspire their older relatives to stay active:

1. Lead by example
One of the simplest yet most effective ways to inspire seniors is to model active behaviour. When family members prioritise fitness and make physical activity a part of their daily routine, it sends a strong message to seniors about the importance of staying active.

2. Plan family activities
Scheduling regular family outings that involve physical activity can create both motivation and enjoyment. Consider the following ideas:

• Nature walks: Explore local parks or nature reserves together.
• Dance classes: Join a local dance class that welcomes seniors.
• Bike rides: Take leisurely rides around your neighbourhood.
• Garden together: Gardening is an excellent way to get moving while also enjoying the outdoors.

3. Create a supportive environment
Seniors may be more inclined to stay active if they feel supported. This can include:

• Setting goals together: Help your senior relative set achievable fitness goals, whether it's walking a certain distance or attending a weekly class.
• Offering encouragement: Celebrate small achievements to motivate continued effort.
• Being patient: Understand that progress may be slow; encourage them to listen to their bodies and take breaks when needed.

4. Use technology
Technology can be a fantastic ally in promoting physical activity. Consider these options:

• Fitness trackers: Encourage seniors to use fitness trackers to monitor their daily steps and activity levels.
• Virtual classes: If mobility is an issue, explore online exercise classes tailored for seniors.
• Apps for reminders: Use smartphone apps to set reminders for physical activity throughout the day.

5. Incorporate fun activities
Physical activity doesn't have to feel like a chore. Engage seniors in enjoyable activities that promote movement:

• Community events: Participate in community sports days or fitness events that encourage family participation.
• Play games: Organise games that involve movement, such as badminton or tai chi sessions in the park.
• Music and movement: Dancing is a fun way to stay active. Many seniors find joy in music and movement, which can improve balance and coordination.

Strategies for seniors to stay active

Seniors can take specific steps to incorporate more activity into their lives, especially with family support. Here are some practical tips:

	Start small Encourage seniors to start with short, manageable activities and gradually increase duration and intensity.
	Mix it up Vary activities to prevent boredom—combining walking with swimming or cycling can be refreshing.
	Listen to your body Seniors should be advised to pay attention to how they feel and adjust their activities accordingly.

Health prevention through activity

Encouraging seniors to engage in regular physical activity not only enhances their quality of life but also serves as a preventive healthcare measure. Families should emphasise the importance of maintaining physical activity to prevent common health issues associated with aging.

Involve health professionals

Regular check-ups with healthcare professionals can provide seniors with tailored advice about exercise and nutrition. Family members should accompany seniors to appointments, when possible, to help them understand and implement recommendations effectively.

Making the connection

Establishing a culture of activity within families doesn’t have to be daunting. By working together, family members can create an environment that encourages movement and health. This is not only beneficial for seniors but also serves as a bonding experience for the entire family.

References

1. Physical activity guidelines for older adults. NHS. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity.
2. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.
3. Exercise and physical activity. National Institute on Aging. Available at: https://www.nia.nih.gov/health/exercise-and-physical-activity.
4. Dyer SM, Suen J, Kwok WS, et al. Exercise for falls prevention in aged care: systematic review and trial endpoint meta-analyses. Age Ageing. 2023;52(12):afad217.