The Biggest Obstacles To Exercise For Older Adults
Ageing is a natural process for all, and the most powerful tool we can implement during this is staying active. By staying active, we aid our health, independence and happiness, but let’s be honest – exercising on a regular basis isn’t always easy. People often complain of aches and pains, unsure how to start or often feel it is too late to change anything. These are all very normal challenges that a lot of older people face. Let’s take a look at the most common obstacles to exercise for older adults and see how we can overcome them with simple tips.
“I have a health condition, and I don’t know if it’s safe to exercise”
Living with conditions such as arthritis, diabetes, or heart issues can cause anxiety around exercising safely for a lot of individuals. You may be afraid of hurting yourself during the process due to falling or making your symptoms worse. Though the good news many people don’t realise is that research shows that regular and gentle exercise helps to reduce pain, improve balance, and manage long-term conditions (Ahlskog, 2011; Li et al., 2012). Often we use the term ‘exercise is medicine’ because staying fit can be one of the best pills to manage multiple symptoms.
Tip: Speak with your GP or exercise physiologist who understands your personal medical background and can then tailor your program safely to your specific needs.
“I don’t feel motivated to exercise”
Getting yourself up to move can be challenging for many, due to a lack of motivation, low mood or anxiety. Sometimes you may even feel it’s not worth it at this stage of life. Research shows that even a small amount of movement can make a big difference to energy levels, mood and confidence, so it is never too late to start your journey (Reijnders et al., 2008).
Tip: Try different activities to see what you enjoy the most – walking with a friend, dancing, or gardening. Make your movement choices social and fun, and this will help you develop a habit to include in your everyday routine.
“I have no clue how to exercise or where to go?”
Having access to a safe environment can sometimes prove difficult for older adults who want to be more active, especially if they are unable to drive or are not confident to mobilise themselves independently out of the home. Those who are more capable of accessing an environment may think gym memberships are too expensive, or group classes on offer could be too advanced, and this can be challenging for those in lower-income areas (Drouin-Chartier et al., 2023).
Tip: Get online and search on your local community page as the UK now offers free or low-cost classes directed at older adults, such as walking groups and tailored fitness classes. Or for something more personalised, at Longevity Health & Fitness, we offer one-to-one support sessions in your home to help you get moving safely and confidently.
“People like me don’t exercise”
Among certain cultures and personal beliefs, exercise can be a 2nd thought or may not be a part of what their role or routine would typically be. Staying active looks different for everyone, and it doesn’t need to be running marathons or lifting heavy weights. It can be a daily short walk, chair exercises or dancing to your favourite music, which can all be done at home.
Tip: Look for classes or groups that offer culturally inclusive programs, such as women-only or contact us at Longevity Health and Fitness, where we can offer personal sessions to be inclusive of your cultural background.
“I thought resting was better than moving if I’m injured”
There’s a large stigma among older adults that it’s safer to slow down and avoid overdoing it. Though from research that is actually false and the term “use it or lose it” is true when it comes to maintaining your strength, balance, and flexibility (Barichella et al., 2017). Regular exercise can prevent falls, improve memory and mood, reduce joint pain, improve sleep and keep your heart healthy.
Tip: Participating in just 30 minutes of moderate movement per day can protect your body and mind as you age. If 30 minutes is too much, just break it down into 10-minute bouts.
Exercise for older adults is about moving your body in a way that feels good for you and can be done in multiple different ways that are fun, safe, and sustainable. At Longevity Health and Fitness, we work closely alongside our older adult community each and every day to help overcome many different obstacles, including those mentioned above. With consistent support, our team can help plan what works for you to keep you active and independent for many years to come. Contact us today to speak with us about our senior personal training and other services that can support older adults through exercise and movement.
References:
Ahlskog, J. E. (2011). Does physical activity prevent cognitive decline? Current Neurology and Neuroscience Reports, 11(5), 360–368. https://doi.org/10.1007/s11910-011-0200-6
Barichella, M., Villa, M. C., Pacchetti, C., Mantegazza, C., Baldo, C., Clerici, I., … & Pezzoli, G. (2017). Multidisciplinary intensive rehabilitation treatment improves sleep quality in Parkinson’s disease. Journal of Parkinson’s Disease, 7(3), 585–591. https://doi.org/10.3233/JPD-161020
Drouin-Chartier, J. P., Li, Y., Ardisson Korat, A. V., Ding, M., Lamarche, B., & Hu, F. B. (2023). Healthy lifestyle and life expectancy in people with and without multimorbidity: A prospective cohort study. PLOS Medicine, 20(1), e1004143. https://doi.org/10.1371/journal.pmed.1004143
Li, F., Harmer, P., Fisher, K. J., McAuley, E., Chaumeton, N., Eckstrom, E., & Wilson, N. L. (2012). Tai Chi and fall reductions in older adults: A randomized controlled trial. Journals of Gerontology: Series A, 60(2), 187–194. https://doi.org/10.1093/gerona/60.2.187
Reijnders, J., van Heugten, C., & van Boxtel, M. (2008). Cognitive interventions in healthy older adults and people with mild cognitive impairment: A systematic review. Ageing Research Reviews, 7(3), 275–289. https://doi.org/10.1016/j.arr.2008.01.002
