You are never too old to start getting in shape and living a healthier lifestyle. Seniors make up the fastest growing age group in our population and that trend is expected to continue over the next several decades. What mystifies me is how little attention is paid to the 65 and over demographic when it comes to developing effective exercise programs. The articles I read and the videos I watch are almost entirely geared towards people in the 20 to 40 age range. A big chunk of my clientele is comprised of seniors. Seniors are just as interested in their health and well-being as their younger counterparts. In fact, most of them are more concerned. While the 20 and 30 something’s are fixated with fat loss and adding muscle, my older clients are more concerned with maintaining their bone density and avoiding osteoporosis. Functionality and quality of life take priority over aesthetics.
These are some of the questions I am asked by seniors:
How do you put together a program for someone over 65?
When it comes to designing an exercise program, there is no one-size-fits-all approach; it should be tailored to your personal needs, regardless of your age. If you have bad knees then squats are probably not for you, or if you have major lower back problems, dead lifts should be avoided. You should meet with a certified professional and get a thorough body assessment to determine your specific needs. Your doctor or health care provider may be able to direct you to some accessible and affordable training programs. Other options might include joining an older adult exercise group or learning to use some basic training equipment or machines that will target certain muscle groups that you would like to strengthen. If you are not able to get out, a personal trainer can design a safe and effective exercise program just for you that you can do in your home.
Is an exercise program really necessary?
Getting regular exercise slows down the biological aging clock. If you train at least twice a week, you will see improvements in muscle growth, fat loss and bone density. The stronger your muscles and joints are the better your posture and balance, making it less likely that you’ll suffer a nasty fall. A study at Tufts University found that older women who lifted weights for a year improved their balance by 14 percent. (A control group composed of women who didn’t lift weights suffered a 9 percent decline in balance in the same year.) From a psychological standpoint, as your muscular strength improves you will find that you feel more independent and confident. Picking up heavier objects, carrying your groceries to your car, and opening/twisting off the lid on a container will not seem like such a chore.
Will an exercise program help with my achy joints or will it make them worse?
One of the immediate benefits you will receive from consistent training is relief from arthritis pain. By strengthening the muscles, tendons, and ligaments around your joints, you can dramatically improve your range of motion. It can also cut down on pain by increasing the capability of the muscles surrounding an afflicted joint, easing stress on the joint itself. Arthritis sufferers should start with light weights and work up to heavier ones gradually. Start with a weight that allows you to do three sets of eight to 10 repetitions with moderate effort (6 out of 10). When these repetitions became easy, move up to a slightly heavier weight (2 or 3% increase). Be sure to lift the weights slowly and evenly. Sudden jerks or bounces can damage cartilage. Your joints may complain at first, but they’ll thank you in the long run. Try to go through your joint’s entire range of motion. If bending the joint in a certain way causes too much pain, stick with movements that are more comfortable. Over time gradually push your joint until you regain its full range.
This is an exercise called the Bird Dog that I recommend doing daily for my clients in the over 50 crowd. It helps build strength and stability in the lower back, hips and glutes.
Should I still exercise if I have diabetes?
If you are among the millions of people with Type 2 diabetes, training can help you keep it under control. In one study of men and women with diabetes, 16 weeks of regular exercise provided dramatic improvements, comparable to taking medication. By training, you will improve the way your body responds to insulin and improve the way it uses blood sugar by prompting your muscles to store sugar for future energy rather than having it float around in your bloodstream where it does the most damage.