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How to Adapt Your Workout as You Age

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It’s no secret that physical activity is a key component to achieving and maintaining optimal health. But you won’t be exercising the same way in your seventies that you did in your twenties. Here’s how to adapt your workout so that you stay active and fit safely, no matter what stage of the game you’re in.

The four types of exercise that seniors should concentrate on are endurance or aerobic activities, strengthening exercises, stretching, and activities that improve balance. According to the Senior Fitness Association, an inactive person will decline physiologically at four times the rate of an active person.

Every Little Bit Counts

You don’t have to run marathons to reap the benefits of exercise. One of the best exercises for seniors is walking, which has a low risk of injury. The YMCA offers a number of modified workout programs as part of their Active Older Adult series. Cassandra Bodlack, a YMCA program developer and instructor, works with seniors who have arthritis. She has her clients warm up their wrists, ankles, knees and hands before performing any exercise. In fact, Bodlack says, these habits can be beneficial for people of all ages, since they lubricate the joints. Beginning in one’s twenties, for example, “could delay or prevent arthritic conditions.”

If You’re Already Somewhat Active or in Shape

It’s easy to get stuck in a rut when it comes to our exercise routine. If you’re already active, make sure you’re paying attention to all of your muscle groups, not just working out the same ones over and over. Taking dance classes will teach you new ways to move your body; check with your local gym to find classes that interest you. Exercise your body and brain simultaneously by learning a new sport or improving your skill in a sport you already play. When you engage mind and body together, you’re more likely to stick with it.

If You Need to Get in Shape

According to George Kohler, who trains senior clients at the San Francisco Jewish Community Center, the biggest challenge for out-of-shape seniors is themselves. Some of his clients will prepay for three training sessions, but will only show up for one—or none at all! Kohler suspects that these clients feel they’ve taken steps toward improving their fitness by simply paying for the classes. Get past the mental rut by enlisting a friend or loved one to exercise with you.

The clients Kohler does help get noticeable results. He has an 80-year-old client who began her exercise program using 3-lb weights. She’s now up to 7 lbs. She can also leg press 60 lbs, which, Kohler boasts, is “more than a lot of younger people.” Exercising does more than just increase strength and flexibility. It also helps older adults stay mentally engaged by allowing them to set and reach goals. Staying plugged into life is an essential aspect of healthy aging.

If You Have Health Considerations

People with limited mobility should concentrate on exercises that aid with everyday functioning such as pushing or pulling. Kohler has his elderly clients do modified squats, which work important leg muscles that are used for sitting and rising. Lower-body strengthening also helps reduce the risk of falls, which many older elderly adults are prone to. The stationary bicycle is another good choice, because it delivers aerobic activity while increasing leg strength. Kohler sometimes has his clients stand on a thick piece of foam while lifting hand weights. This exercise helps strengthen muscles and balancing ability. In Kohler’s experience, the more active his clients are, the more “aches and pains seem to go away.”

Bodlack suggests minimizing activities that elevate blood pressure. This includes isometric exercises, such as holding prone positions or gripping hand weights tightly. She also urges everyone to start stretching sooner in life rather than later. It’s important for seniors to learn how to engage their core muscles, which will not only develop their overall strength, it will also help with practical things such as changing positions. She asks her senior class participants to think about how they can support their weight when moving from one position or area to another at home. Core strength is critical in preventing falls. The key to aerobic activity is making sure the exercise routine is low impact and avoids quick transitions or dramatic turns. Participants should be able to maintain coordination and respond to both audio and visual cues. In the end, no matter what form of activity you choose, it’s all about keeping yourself healthy and moving. Consult your doctor before beginning any exercise program, and reevaluate your program if any health issues arise.

Posted in: Fitness, Senior Fitness, Tips for Healthy Living

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