You Can’t Stop the Clock
Despite all the anti-aging products pushed on us (Botox anyone?), it’s inevitable that we will get older. Some of the things that could happen include loss of:
- Strength: Sarcopenia is the fancy term scientists have given to describe loss of muscle, strength and quality of tissue often seen in older adults. Some experts have suggested that muscle mass declines about 4% each decade from age 25 to 50.
- Endurance: As we age, we could lose aerobic fitness and experts believe this often contributes to reduced mobility in daily life.
- Flexibility: Joints change with age and this can lead to stiffness, decreased range of motion and more injuries
- Balance: Each year, hospitals see over 300,000 patients for broken hips due to falling. Balance exercises can help you avoid injuries from falls and keep you independent and mobile.
It's Never to Late to Start Exercising
No matter how old you are, exercise can improve your quality of life and you don’t have to spend a lot of time doing it to see and feel improvements. Like everyone else, seniors need to engage in cardio, strength training and flexibility exercises to stay healthy and maintain as much strength and functionality as possible.
Strength Training for Seniors
Strength training has incredible benefits for everyone, but especially for seniors. Experts believe that "resistance exercise may forestall declines in strength and muscle mass for decades." (Decreased Mobility in the Elderly: The Exercise Antidote)
Before you get started, it’s essential to get checked out by your doctor. If you have any conditions such as arthritis, osteoporosis, high blood pressure or heart disease, you’ll need to learn the types of exercises you can and can’t do. Use the following guidelines to set up your program:
- Lift weights for all muscle groups (chest, back, shoulders, arms, abs and legs) at least 2 non-consecutive days each week
- Start with no weights or light weights—you can use dumbbells, machines and/or resistance bands
- Do each exercise for at least 1 set of 10-15 repetitions. Use enough resistance that you can only do the exercise 15 times. If you can do more, you should increase your weights.
- Progress by adding more sets (with rest in between) and/or increasing the weights each week
- Focus on having good form for each exercise
- Be sure to warm up with light exercise before lifting weights
If you’ve never lifted weights before, you may want to work with a personal trainer to learn the proper way to lift. Make sure your trainer has experience in working with seniors! If personal training isn’t an option, you might want to use videos to see proper technique and to get an idea of what a strength training routine looks like. These resources can help you get started:
- Keeping Fit in Your 50’s: Strength
- Sexy & Fit After 40
- Free exercise book from the NIA
- Strength training videos
If you’ve gotten the okay from your doctor and you’re ready to get started today, you’re in luck. I have a new Total Body Workout for Seniors. The exercises are suggestions ONLY and you should modify the workout according to your fitness level. Please skip any exercises that cause pain or dizziness or that may aggravate any injuries you have.
Next Page: Cardio, Flexibility & Balance
