Incorporating Rhythm and Movement into Senior Workouts
Music livens things up, and many people enjoy listening to music while walking or exercising. The sweet sound of music has a unique power that appeals to nearly everyone, but music itself can also be a physical activity, and it offers powerful benefits for seniors.
Psychology Today reports that, for seniors, “walking, as opposed to more strenuous activity, is especially beneficial. Moving at a brisk pace is a form of aerobic exercise that produces brain-derived neurotrophic factor (BDNT), which in turn grows new hippocampus cells.” But don’t walk too fast, they warn, or the benefits diminish. The ideal pace? Three miles per hour, or about 120 beats per minute. Think “Sousa march.” For seniors with disabilities or limited mobility, chair exercises set to music are ideal.
While rhythmic walking is good, so is rhythmic dance. “Dance classes confer many of the same pulmonary and heart benefits as traditional cardio exercises,” notes Psychology Today. Injury risk is comparatively low, and seniors can see benefits in agility, balance, bone mass, endurance, and flexibility. Even an hour or two of dancing each week can also boost brain health.
In one study, seniors who regularly danced reduced risk of heart disease by 46% compared to those who rarely danced.
Professional trainers divide dance fitness into two categories:
Choreography-focused, where dancers learn specific moves to a specific piece of music. Low on sweat, but high on learning.
Cardio-focused, where dancers move to the music more individually, working to keep their heart rate within the recommended aerobic zone.
Pick the style that appeals to you, or mix it up in your own unique way.
Music therapy
The Goodman Group’s National Director of Life Enrichment, Karen Bone, is a professional recreational therapist, who turned her passion into a career. She has always preferred working with seniors, even when she was still a college student. And she has a special place in her heart for music therapy and those it especially benefits.
Music therapy has become a go-to resource for helping individuals with dementia, even those who cannot communicate, relive positive memories and connect with others. Music can help relax muscles, lower blood pressure and heart rate, and relieve depression and agitation. It also helps stimulate the brain to maintain or even improve cognition, concentration, memory and speech skills.
The brain ages backward, Karen explains. So we tend to remember the earliest things we’ve held in our minds the longest. Music brings individuals with dementia back to a different place in life – memories, moments, impacts – a place of reminiscence.
While music can be especially valuable for individuals with dementia, we can all use a musical pep-me-up or stress reduction interlude. Senior living communities encourage musical expression not only to enhance exercise for workouts but for everyday fun and socialization.
Making music together
In a recent University of Michigan poll, 89% of seniors age 50 to 80 said music is important or very important to them. They said it relieves stress, brings joy, and boosts their mental health, mood, or attitude.
In some senior living communities managed by The Goodman Group, residents with musical talents on the piano or guitar perform solo or together or even form their own bands. They’re often called on to play during happy hour – and when that happens there is always a lot of dancing. Some of these communities also feature an in-house choir that sings at special events for residents and also for the surrounding community.
Music drives the rhythms of the day
Each senior living community managed by The Goodman Group has a life enrichment director and at least one assistant dedicated to enhancing the “lifeblood” of the community. They come up with ideas for music and other activities and manage the details, so residents can simply show up and have fun.
The ultimate goal is to create a community for seniors that feels like home, with opportunities that make people want to move there. Wouldn’t you love to live in a place like this – or see your mom or dad move into a place where they can literally move to the power of music? The answer of course is YES.