Some days, the person will have more energy. Make the most of the days when the person feels more energised and motivated and support them to be active. You can join the person on a walk or accompany them to the shops.
If the person doesn’t want to go out, dancing or moving around at home rather than sitting down for too long may help. Alzheimer’s Scotland’s guide to exercise recommends reducing sitting time as much as possible and says every minute of activity adds up.
Exercise offers the following benefits for a person with dementia:
Physical benefits – Exercise can help the person maintain heart health, which is important, especially if they have vascular dementia, which is commonly linked to high blood pressure. It can also help to strengthen muscles and bones, and improve the person’s balance, reducing the risk of falls.
Mental benefits – Exercise releases endorphins, the feelgood hormone that improves mood. The person is likely to be happier after exercise and feel better placed to cope with life’s challenges. They may sleep better which will also improve their mood and wellbeing. Exercise will also promote more independence by helping the person to stay mobile for as long as possible.
Feeling more alert – According to Alzheimer’s Society, exercise may improve memory and brain function. While it won’t slow down the progression of a person’s dementia, it can make certain memories clearer and offer more mental clarity.
Reduced risk of constipation – Regular exercise can stimulate appetite and also improve bowel function.
How much exercise will help?
Even short bursts of light or moderate activity can be beneficial. If the person likes to walk, do gardening or play a sport like golf, then it’s worth encouraging and supporting them to do it.
If the person wants to exercise at home indoors, encourage them to wear supportive, non-slip footwear, such as trainers, and make sure they stop should they feel dizzy or short of breath.
More strenuous exercise may be suitable for the person if they were already regularly active and fairly fit before their dementia diagnosis.
What if the person wants to go out for a walk alone?
If the person wants to be alone on a walk then encourage them to stick to a familiar route and make a note of the time they leave.
Easy ways to be more active at home
Dancing to favourite songs
Marching on the spot for a minute and doing this regularly throughout the day.
Standing up during TV advert breaks.
Mini-squats over a chair for balance.
National Guidelines for Activity for Health
Current guidelines:
The NHS recommends 150 minutes of moderate activity or 75 minutes of vigorous activity per week for those aged 19 to 64. Examples of moderate activity include brisk walking, cycling or dancing.
It also recommends strength and balance exercises at least two days per week such as going to the gym, carrying heavy bags or bowling.
For adults over the age of 65, the guidelines are to remain active daily, and work on strength, balance and flexibility at least twice a week. Again it recommends 150 minutes of moderate intensity activity, or 75 minutes of vigorous activity for those who are already active.
Sources:
Alzheimer’s Society:
Physical activity, movement and exercise for people with dementia | Alzheimer's Society.
Alzheimer’s Scotland:
Just Move- Physical Activity and Exercise Ideas for people Living with Dementia