Exercise for Seniors

My mother-in-law has gained 10 lbs over the past year and is concerned
that she doesn't want that to continue. She is 93, lives alone, and
uses a walker in the house (doesn't go for long walks). I don't know
precisely what she eats, but I think that she doesn't have excessive
eating habits. She does some arm exercises with light weights but
nothing else that would burn calories. She has some arthritis but
doesn't complain much about it.

So are there any exercises that she can do that would burn some extra
calories? I think she needs to burn about 100 more calories a day to
maintain her weight. Would standing an extra 20 minutes a day work?

California Poppy...

It is generally recommended that older adults maintain a weight about
5% over their ideal. Weight loss concerns doctors more than weight
gain. That said, the only way for her to lose weight is to eat fewer
calories. I remember with my grandmother, they recommend that she have
a small glass of port before her evening meal. At age 93, whatever
your m-i-l has been eating is probably right for her, and it would be
dangerous for her to change anything without very careful supervision
by her doctor.

Ron Peterson...

Thanks for the responses.

It turned out that my m-i-l was eating an ice cream sandwich on a
regular basis, but was unable to check on the actual number of
calories. She is discontinuing them, so her weight should be under
control for a while.

She is taking what I consider a full range of vitamins and minerals.

Rita...

Ice cream sandwiches? Gasp!
Good grief, a woman of age 93 should be able to eat ice cream
sandwiches without guilt. I think the fuss is
ridiculous and you are abetting her in a puritanical self denial
that is highly inappropriate at her age. As I said before, 10
pounds overweight is not obese and it would be far kinder as
well as more sensible to tell her to forget about it and enjoy
life's small pleasures.

Ron Peterson...

It's her decision. She isn't upset about being up 10 lbs, she just
doesn't want the weight gain to continue.

Rita...

What do you base your estimate on? Does she count calories?

Ron Peterson...

I figure that there is 3600 calories per pound of fat so 10 lbs
corresponds to 36,000 calories and since she gained it over a year that
amounts to 100 calories per day.

I'll try to find out what she is eating that she might cut out when I
next visit her.

Rita...

Appetites of elderly persons are often very "picky". I simply don't
see what the fuss is about since she is hardly obese. I would just
advise her to forget about it and enjoy her life in any way she can.
I very much doubt that by burning 100 calories more per day the
scale would even budge.

And unless you do a detailed calorie count daily over time but rather
rely on self report you are whistling in the dark.

Calories Burned for Activity: Standing
Singing In Church, Attending a Ceremony, Standing, Active
Participation

136 calories per hour

Assuming a body weight of: 150 lbs
This is equivalent to eating any of the lines of the following table.

Quantity Description Cals
0.5 Grande Starbucks Caffe Latte - Made with whole milk 260
0.2 McDonald's Big Mac - With cheese 704
1.7 Glasses of wine (3.5 fl oz) 79
0.5 Snickers Bar 273
0.7 Cans of Coca-Cola 207
4.5 Carrots 30

At the rate given she would burn about 45 more calories
by standing 20 minutes a day.

But 10 pounds overweight at her age is nothing to worry about.
That hardly makes one obese. My view is that at age 93 one
should eat whatever and not worry about it. Geez!

Harry Thompson...

I don't have an answer but I think the topic is great for older people. A
couple of years ago I attended a couple of health classes sponsored by
Baylor for older people. I had a dietician draw up a diet suitable for older
people, and an exercise regimen also designed for older people. My classes
did not reach the age of 93 so I would hesitate to recommend them.

Anyhow, I was impressed with the exercise regime. The idea is not to develop
handsome pecs to catch the girls, but to keep the body working reasonably.

I'd sure like to see more discussion.

Rita...

Yes, there are exercise programs for older people that can help
promote continued mobility and, as you say, keep the systems
tuned up. For those who are not mobile, many exercises can be done
sitting in a chair. Some of them one can find on the net. San Diego
offers exercise classes for older adults free in many, many locations.
And the city runs a TV program several times a day of seniors doing
group exercising with at least a couple adapting them to sitting in
a chair.

I am all for exercise as we get older, but I do think fussing about
losing 10 pounds for a 93 year old is overdoing it. The woman is
able to get around only with a walker and standing for 20 minutes
a day is highly unlikely to help with weight loss. Doing exercises
in her chair can help keep her a bit more limber and will make
her feel better.

And even Jack Lalanne is promoting videos of chair exercises:

Older people who are more mobile can do strength training
(weights) and walk, bike and swim - just adapt the exercise
to one's abilities and don't try to compete with younger people.
One can improve overall body flexiblity and balance as well.

The NIH website discusses exercise for seniors and offers a
free booklet that describes many exercises and one can also
purchase a video for a few bucks.

Harry Thompson...

Thanks, Rita. That's a keeper.

Rita...

I filled out a form at that website to have the booklet
mailed to me and it arrived fairly quickly -- something
free from our government:)

El Castor...

Ron,

Exercise is always good, but it's not a great way to lose weight. If
she wants to lose weight she should eat less. Only thing about a
person her age is that she could be eating very poorly. I had a
grandmother who would have eaten nothing but tea and toast if my mom
let her. She might be able to lose the requisite amount of weight by
increasing her vegetable intake and decreasing a few high calorie
items.

Jeff

"It is useless to attempt to reason a man out of what he was never reasoned into."
Jonathan Swift