What Is The Best Fitness Program For Seniors
IMPORTANCE OF EXERCISE AS WE AGE
Changes in our physical strength, energy levels, balance and brain function are normal as we age. These changes can impact our mobility and balance, and even increase the risk of falls and fractures. One of the most effective ways to slow down these age-related changes is through regular and consistent exercise. This includes a combination of strength, cardiovascular, balance and mobility training, all important factors to help you maintain your independence, reduce health risks and improve your overall quality of life.
Exercise doesn’t just show benefits for your muscles and bones. It has been found to be one of the most effective ways to manage and prevent cardiovascular conditions as well as manage overall mood and mental health. Exercise can be targeted to the individual to ensure you’re able to meet your personal goals and focus on any weaknesses to enable you to continue doing what you love every day.
CARDIOVASCULAR TRAINING
Both the NHS and World Health Organisation recommend that older adults complete at least 150 minutes of moderate intensity exercise across the week. This can be broken up into smaller bouts across the day and week, but it is important to avoid long periods of inactivity.
Examples of moderate intensity activity may include brisk walking, water aerobics, cycling and swimming. Alternatively, you can complete 75 minutes of vigorous intensity exercise. This may include exercises such as running, dance class, fast cycling or sports like tennis or football.
If any of these options seem too intense, remember that even light movement including walking around the house or completing chores can have health benefits.
STRENGTH TRAINING
It is recommended that strength training be completed on at least two days of the week. This form of exercise is crucial for older adults as it assists with the maintenance of muscle mass and bone strength, common areas where reductions are seen in this population.
Strength training helps maintain independence, enhances mobility and can reduce the risk of falls. Exercises should aim to target all the major muscle groups, including legs, hips, back, core, chest, shoulders and arms.
You can complete 2-3 sets of 8-12 repetitions and should aim to work at an intensity where it is challenging to complete the last couple of reps. This form of exercise can be completed using weights, machines, resistance bands and even body weight. Some great options include sit to stands, deadlifts, wall push-ups and shoulder press.
BALANCE AND MOBILITY TRAINING
Balance and mobility exercises are vital to maintain independence for seniors and ensure fall and fracture risk is decreased and prevented where possible. It is recommended that older adults engage in this mode of exercise at least twice weekly, and more if possible. Balance and mobility exercises should be challenging to be effective, however, the intensity is low, so they will not be as tiring.
These can assist with improvements in walking, coordination, reaction time, confidence, mental wellbeing, cognition and overall physical function. Balance and mobility can be done easily at home, however, it’s important to ensure you complete it in a safe space. Some activities that are great at challenging your balance include Tai Chi, dancing and bowls.
Specific balance exercises that you can complete at home include heel-to-toe walking, single-leg stance, sideways walking and step-ups. You can make these more challenging by closing your eyes or adding a cognitive task (e.g. naming countries that start with S while balancing). Always remember to complete these next to a wall, chair or countertop that you can grab onto if needed.
Exercising as you age can be daunting and intimidating, but it doesn’t need to be. Build a routine that is realistic and includes activities that you love. You can even do it with a friend to hold you accountable. Although it can sometimes feel like a chore, exercise is one of the most effective things you can do to assist with healthy ageing and ensure you maintain your overall quality of life and strive for longevity.
