How Senior Care Is More Than Just Home Care, It’s About Getting Stronger

Why You Should Hire A Trainer for Your Seniors

As our parents grow older, they can lose strength. This is because as you age, the physiological processes of your body tend to decline. You may decide to hire a home caregiver to help your parents with daily activities. But it is also crucial to hire a trainer who can improve your parent’s strength and balance.

Physical activity is an essential aspect of caring for seniors. There are many benefits that they receive from the exercises the trainer teaches them. In this article, we are going to discuss some of the benefits of hiring a personal trainer for aging adults.

It Improves the strength of muscles
When you hire a trainer for your parent as part of your home care strategy, you are helping them improve their strength and balance. As people age, muscles become weaker which can be made worse by inactivity.

Some seniors tend to develop medical conditions like osteoporosis that to increase the risk of hip fractures. Therefore, engaging in physical activity helps strengthen muscles and improves bone density, improving the general well-being of your parent.

Exercise boosts digestion
People who engage in regular exercise tend to be healthier and have better immune systems. Proper nutrition is also important for a healthy immune system. Physical activity can help your body system to digest and absorb nutrients effectively.

Cases of constipation are also common among seniors and this can be improved through exercise. Exercise encourages one to drink more water and physical activity stimulates intestinal activity, which can relieve constipation.

Exercise Improves mental health
Apart from physical health, regular exercise will also improve mental health in older adults. Many older adults spend time alone which can lead to mental and emotional conditions like dementia, depression, and many others.

Hiring a personal trainer for your parent allows for more frequent social interaction, reducing feelings of isolation.  In addition, exercise also improves sleep. Insomnia can be caused by poor mental health, and exercise is known to improve both mental health and improve sleep patterns.

Exercise controls weight gain
Statistics show that cardiovascular disease is one of the leading causes of death among seniors. Cardiovascular disease is mainly caused by poor nutritional practices and a lack of physical activity. In the aspect of senior care, physical activity should also be prioritized alongside proper nutritional practices. When practiced together, seniors are able to manage weight and decrease cardiovascular risk factors.

How to Hire the Best Trainer for Your Parent
Understanding the benefits of exercise for seniors, it is important to understand how you can choose the best trainer for your loved one. Here are some of the things to consider before hiring a trainer for your parent.

Experience and qualifications
What are the qualifications and experience of the trainer? How much experience does the trainer have working with older clients or clients with health conditions? Do they have an education or certifications specific to working with seniors and the unique challenges that come with that? Also, do they have experience working with the type of client similar to your parent?

Aging adults have all kinds of fitness levels, some may be very active and some may be sedentary and homebound with many diagnoses to consider. The trainer you choose should have experience with the type of client similar to your parent.

What Does Aging In Place Mean, Why Its Better Than Assisted Living

Aging in place can be best described as living in your own home as a senior citizen. Statistics indicate that as much as 90% of seniors within America, wish to continue living at home. In general, seniors have been known to prefer aging in place at their homes, as opposed to going to a facility.

Even in cases where a senior citizen experiences physical and cognitive decline, making it difficult to live on their own, they still tend to prefer being able to age in place. While it may be true that aging in place comes with various cons, they are outnumbered by the amount of pros it has to offer. Let’s take a look at some of the benefits of aging in place.

Independence

Age related cognitive and physical decline can make life difficult for the elderly. At some point, they may need help from family in order to do common tasks. Once they get to this point, independence is not an option. But, with care and consideration from friends, family, and professional care experts, they can regain their sense of independence while aging in place. In a situation like this, senior citizens tend to live a happier life as they have more control over their activities, routine, and life decisions in general.

This heightened sense of independence isn’t possible at a care facility. The staff gains control over their routines and make changes to their lives they may not agree with. Worse yet, many seniors eventually develop a dependence on nursing staff who have to split their time with other patients, unlike family members who give their undivided attention.

Safer, Healthier Environment

In a vast majority of scenarios, senior citizens prefer to age in place as they view it as being healthier and safer. While it may be true that there are excellent facilities out there that provide competent care, numerous lawsuits have demonstrated that some residents end up with worse health outcomes after going to a care facility. In fact, studies have shown that the elderly are at a higher risk of getting a viral and bacterial infection.

When you look at the fact that they essentially intermingle with a vast amount of other patients in addition to experiencing a higher level of stress from losing their independence which weakens their immune system, it comes as no surprise that the elderly get sick more frequently in nursing homes.

Being able to age in place will essentially extend and improve their lives. It also eliminates the risk of getting viral or bacterial infections from other seniors or staff who do not practice good hygiene.

Cost-Effective

The expenses associated with assisted living facilities and nursing homes are nothing to dismiss. In an assisted living facility, one can expect to pay anywhere from $10,000 – $20,000 for a shared room. Private rooms can cost as much as $75,000 per year. These expenses go up considerably as the level of care they need increases as they get older.

On the flip side, aging in place comes with added expenses, but on a much smaller more maintainable scale. Many seniors who choose to live at home may need various accommodations to make it safer and livable such as to hire an in-home caregiver.

However, despite these expenses, statistics demonstrate that it’s much cheaper than a nursing facility. In fact, the US Department of Housing and Urban Development has stated that seniors who age in place, can save several thousands of dollars every month.

Familiarity and Comfort

We all want our loved ones to spend their last moments as happy and comfortable as they can be. As humans, our homes symbolize a place of comfort which offers a sense of security and familiarity. Many seniors will agree that as the years rolled by, they began to focus on the emotional value of their home as opposed to the financial value. This is why many seniors dread the idea of selling their homes.

Having garnered an abundance of memories and experiences in their home, they truly cherish it. While it may be true that some seniors adapt quickly when it comes to care facilities, many seniors will never truly feel happy, comfortable, or safe in a facility. Aging in place will give them a high level of comfort, independence, and happiness that they deserve.

Aging in Place, whats missing?

With Independence Day just behind us, I got to thinking about what independence means. As Americans we are fiercely independent. And for our seniors I think that is even more true. More and more people are choosing to age in place instead of going to assisted living facilities or nursing homes. What does “Aging in Place” mean? Well just how it sounds, to grow old in your own home, and more and more people are choosing to do just that.

When you Google “Aging in Place” or talk to people about it you predominately find two things. First is home modifications. Making your home easier and safer to live in allows you to stay there longer. The other subject I found a lot of information about was assistance in the home such as home care and caregivers to help with shopping, dressing, bathing and other tasks. But what is so disappointing in my profession, is there was very little about actually keeping the person safer and more independent by improving their health and mobility!

The need for home modifications and home care assistance all stem from one of two things, cognitive deficits and physical deficits. You might ask what could I possibly do to improve my cognitive and physical abilities? Well, EXERCISE!!!! Regular progressive exercise programs have been shown to guard against dementia, and improve strength and balance. One of the most important words in that statement is “progressive”. This means that your exercise program should progress, get progressively more challenging.

There are several options for older adults to stay physically active. Senior centers and interest groups are providing virtual classes. YouTube has a huge variety or balance and strengthening classes for older adults. But what you must be sure of, is to find a class that is both safe and challenging. What doesn’t challenge you doesn’t change you.

At Agewell Senior Fitness we bring fitness right to your home. Our trainers are experienced with all older adults and all kinds of heath conditions. Personally I feel the fitness world needs to step up to the plate and help this population. Not all older adults are active but most all of them can benefit from a regular progressive exercise program.

So when you are looking at ways to age in place, or if you are concerned about a loved one remaining safe and independent in their own home, home modifications and home care are excellent ways to reach that goal. But don’t forget about improving the mobility and strength of the person living at home. Improving strength and balance through a regular progressive exercise program is another key to maintaining independence at home, and maybe the most important one.

Should I Wear A Mask When Exercising Outdoors?

With the prevalence of the Covid 19 virus, how we exercise has dramatically changed. Gyms and Senior Centers have closed and group exercise classes have gone online. With Spring arriving with warmer temperatures and with people’s fatiguing of being indoors, more and more people will be going outside for activity. Recently the CDC recommended wearing face covering in public where social distancing is hard to maintain or in areas with significant community based transmission. In addition, many states have mandated wearing and face coverings while in public places. But what about exercise? Should you wear a mask when you are out for a walk or jog?

First let’s talk about how the virus is transmitted.

What we know now about The COVID-19 virus is that it is most often transmitted from person to person through water droplets expelled during, coughing, sneezing and even talking. We also know that people can be infected with the virus and not have any symptoms. So the use of face coverings is mostly to prevent the spray of droplets from person to person especially from people who may not know they are infected. My mask protects you, your mask protects me, has been the mantra. 

So the answer to “should I wear a mask while exercising?” is “it depends”.

If you are able to go outdoors and take a walk or jog and not come within 6-10 feet of another person, then no you do not need to wear one. I happen to live in a rural area. My family and I walk regularly and always have, and we do not wear a mask, because we do not get close to other people. But what if you live in a city or heavily populated area? First I can not find any scientific information showing harm from wearing a mask while exercising, only anecdotal reports on the internet, which is unreliable. But here are some strategies you can put in place if you live in a heavily populated area.

  • Change your route or the time of day you go outdoors. Try to find a time and area where there are less people outdoors
  • Wear a mask around your neck and if you are unable to distance you can pull it up over your face. 

However there is the social aspect of wearing a mask. In some heavily hit areas such as New York City, wearing a mask is a sign of respect for the health of others and it’s frowned upon to go about the city without one. 

Of course if you have a breathing problem such as COPD, or asthma you should check with your pulmonologist to see if wearing a mask is safe for you. 

In the end you have to make the decision for yourself on what you feel comfortable with.

If you are not comfortable wearing a mask while exercising outdoors then try to find an area or time of day when there are less people around and social distancing is more feasible.  Social distancing is our best tool against the spread of Covid-19. Also keep in mind that this virus is new, hence the name Novel Coronavirus, and experts are learning new things about how the virus spreads, how it affects people and how it behaves on a daily basis. What we knew in  February or March may not be accurate today.  So stay updated on your information  and check the dates on articles you read to educate yourself.

February is Heart Month!

How to love your heart

It’s February which makes us think of Valentine’s Day and many of us turn to the thoughts of hearts, chocolate, red wine and love. Did you also know that February is Heart Month? As a result, this is a good time to make a commitment to getting heart healthy. According to WebMD, new research shows that chocolate and red wine, in moderation, can help keep the blood flowing throughout the body.1 Although, these findings are still somewhat controversial, one thing that is not controversial and can decrease our risk for cardiovascular disease (CVD), is EXERCISE.

Exercise has been shown to significantly decrease our risk for CVD. CVD is the leading cause for mortality and morbidity worldwide, and is the leading cause of death in both men and women in the United States.2 Among the multiple risk factors that predispose one to the development of CVD, there is one in particular that has been proven to be a major risk factor that leads to poor cardiovascular health and that is a sedentary lifestyle. A sedentary lifestyle has been defined as consistently low levels of physical activity. In contrast, regular exercise and physical activity are associated with considerable widespread health benefits and notably decrease the risk for CVD.

So what if you already have heart disease? Is it still safe to exercise? It is never too late to get started and YES regular exercise is very important when you have heart disease. Getting regular exercise when have heart disease can strengthen your heart muscle and can help you manage your blood pressure and cholesterol levels. The muscles we use become stronger and the muscles we don’t become weaker and atrophy. The heart is just like any other muscle in the body and needs to be exercised. When you exercise your heart, it can pump more blood throughout the body and with less strain. Regular exercise also can improve blood flow through the other blood vessels of the body helping normalize your blood pressure. Heart disease can also be associated with other co-morbidities that can also benefit from physical activity, such as Diabetes Mellitus (DM). If you have DM, exercise can help lower your blood sugar along with the benefits of improving the efficiency of your heart.

The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) recommend that all Americans should try to participate in at least 30 minutes of moderate-intensity aerobic activity at least 5 days a week or vigorous-intensity activity for 20 minutes on 3 days a week. Multiple sessions of exercise lasting 10 minutes can be performed throughout the day to satisfy the 30-minute recommendation. For those with cardiac disease, the ACSM recommends you perform physical activity 5-7 days a week at an intensity of 40%-80% of your heart rate reserve for 20-60 minutes depending on your previous activity levels or per your MD recommendations. ACSM also recommend resistance training involving the major muscle groups.  You should perform 8-10 different exercises, for 8-12 repetitions of each exercise, 2-3 times a week on non-consecutive days.2 This will improve muscular strength and endurance. As always, you should talk to your doctor before beginning any exercise program! In addition, you can consult with a physical therapist or personal trainer to assist you to begin and develop a safe exercise program.

So please join in this month to take the steps to protect your heart and start exercising. Evidence shows that the benefits of exercise in primary and secondary prevention of CVD needs the promotion of physical activity in our population. It is well known that a sedentary lifestyle is one of the major risk factors for CVD so take the steps literally to reduce your risk of heart disease.

 

 

References

1 WebMD; Food and recipes/featured stories. Valentine’s Day: Good for the heart.

2 Agarwal, S. (2012). Cardiovascular Benefits of Exercise. International Journal of General Medicine, 5: 541-545.

Bernadette Schwai is an ACSM certified personal trainer with Agewell Senior Fitness and a holds a Doctorate in Physical Therapy

Contact  Bernadette to see how she can help you!

 

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Mobility Loss Puts Older Adults at Risk: Research Shows Exercise Can Help

Baylor Online Graduate Programs

Today’s blog post is a guest post from the MPH online program at Baylor University.

November 06, 2019

More than 49 million adults in the United States are now 65 and older, and this number is increasing rapidly, (PDF, 691 KB) External link  according to the U.S. Census Bureau. That growth is fueled by lower fertility and increased longevity. As a result of this population growth, discussions of mobility and fall risks in older adults have been thrust to the forefront of public health.

While staying active is a key factor for wellness in older adults, not everyone is getting the help they need, and the consequences can be serious. Mobility impairment can cause older adults to lose more than just the ability to move freely. They may no longer be able to participate in activities they once enjoyed, engage socially, or retain independence. They are also at a higher risk for losing their life — the number of falls resulting in death among older adults in the United States is on the rise, External link  according to the Centers for Disease Control and Prevention (CDC).

As the population of adults over the age of 65 continues to grow, understanding the link between exercise and mobility is paramount.

Falls and Other Effects of Mobility Loss

Maintaining mobility is important for both the physical and mental health of older adults. As people age and their ability to participate in activities they enjoy decreases, a number of health risks become more prominent.

Increased Fall Risk

In a 2014 study on body mass index and falls in adults External link  co-authored by Kelly R. Ylitalo, assistant professor for Baylor University’s Robbins College of Health and Human Sciences, 27 percent of adults aged 45–79 in the United States reported at least one fall in the previous 12 months. Additionally, 11 percent reported an injurious fall, meaning it resulted in activity limitation or healthcare utilization.

The study also found that injurious falls appeared to increase with age for adults over the age of 70. However, mid-life women — aged 35 to 65 — reported the highest prevalence of injurious falls.27%of adults aged 45-79 reported at least one fall in the past 12 months, according to a 2014 study.11%reported an injurious fall, meaning it resulted in activity limitation or healthcare utilization.25,180people aged 75 or older died from a fall in 2016, compared with 8,613 in 2000, a 192% increase.

“Since mid-life women report the highest prevalence of injurious falls, our results highlight the importance of measuring falls earlier in the life course, as much of the existing evidence misses this critical time window,” the study on body mass index and falls in adults External link  said.

Fall risk is not just a concern for injury and disability; it’s also affecting mortality rates among older adults. According to a 2019 report, the number of deaths caused by falls is increasing. In 2016, 25,180 people aged 75 or older died from a fall, compared with 8,613 in 2000. External link 

Emotional Effects 

When an individual becomes less mobile, he or she may start to avoid activities and social events, leading to the feeling of isolation. This can take a serious toll on one’s mental health.

Additionally, a person can experience isolation as mobility decreases, not just at the point of reaching disability. A 2013 study on social engagement among older adults External link  found that both lower life-space mobility and disability were associated with lower levels of social engagement. The measure of social engagement included both activities outside the home, such as participation in organizations, and social interactions at home, such as talking on the phone or using the internet. 

High Healthcare Costs

Not only does mobility loss affect people’s physical and mental health, but it also affects them financially.

The CDC projected that by 2030, 49 million older adults will fall each year, resulting in 12 million injuries and more than $100 billion in health-related spending. External link 

According to the CDC’s resource on home and recreational safety, External link  fall injuries are among the 20 most expensive medical conditions, with the average hospital cost for an injurious fall being more than $30,000. Additionally, as people age, the cost for treatment for fall-related incidents increases.

What Causes Loss of Mobility?

While many health risks can lead to mobility impairment, a study on mobility limitations in older adults External link  cited the following as the most common factors:

  • Low physical activity
  • Strength or balance impairment
  • Obesity
  • Chronic disease, including diabetes and arthritis

One challenge of navigating these health risks in relation to mobility loss is that they can be cyclical. For example, low physical activity puts an individual at higher risk for obesity and type 2 diabetes. In turn, having a pre-existing condition such as obesity can lead an individual to engage in less physical activity due to impaired mobility.

“We know that physical activity has immense benefits for cardiovascular health and mobility, but about one-third of adults in the United States are inactive,” Ylitalo said. “So, this physical inactivity is a huge health problem, but it’s directly related to physical functioning and aging well throughout the life course.”

How Can Exercise Help Maintain Mobility?

When addressing the issues of increased fall risk and mobility loss, exercise and physical activity are critical for preventive care.

“The biggest myth we have to bust is that falling is expected with age,” said Ashlee Britting, a clinical specialist in geriatric physical therapy. “You should not just assume that weakness or debility is expected as you get older.”

Britting said the four areas of focus for maintaining mobility are:

  • Strength
  • Balance
  • Flexibility
  • Endurance

Depending on a person’s health status, physical activity can be attainable in many ways, from regular walks to enrolling in exercise classes tailored for older adults. People who require specialized attention may also work one-on-one with a physical therapist.

Mobility Exercises for Older Adults

To help maintain mobility, older adults should focus on physical activities that help build strength, balance, flexibility, and endurance. The following exercises require no equipment and can easily be done at home or outdoors.

Chair Stands

Purpose: To build strength

  1. Sit at the edge of a sturdy, armless chair with your knees bent and your feet shoulder-width apart and flat on the floor.
  2. Cross your hands over your chest and lean back, keeping your shoulders and back straight.
  3. Bring your upper body forward until you are in your original position.
  4. Extend your arms parallel to the floor and stand up from your seated position.
  5. Slowly sit back down.
  6. This can be repeated 10–15 times, with a rest in between each set.

Flamingo Stand

Purpose: To improve balance 

  1. Use a sturdy chair or supporting item to hold onto for stability.
  2. Keep your shoulders, back, and head straight.
  3. Stand on one leg and stretch the other leg forward for 10–15 seconds.
  4. Repeat this five times and switch to balancing on your other leg.

Back of Leg Stretch

Purpose: To maintain flexibility

  1. Find a sturdy bench or other surface of similar size.
  2. Sit sideways on the bench and stretch one leg out on the bench with your toes pointing up. Keep your other foot on the floor and make sure to keep your back straight.
  3. Hold the position for 10–30 seconds. If you don’t feel a stretch, lean forward from your hips.
  4. Repeat 3–5 times.
  5. Switch to the other leg and repeat 3–5 times.

Walking

Purpose: To build endurance

In addition to your normal walking routine, try these strategies to optimize your physical activity.

Reverse your route: After walking a distance, turn around and walk back to your starting point. Changing direction allows you to hit different hills and curves to change up your routine.

Time yourself: When doing a daily walking routine, use a timer each day and try to gradually reduce the time it takes for you to complete your route.

Explore different terrain: With consideration for your level of ability, try to find places to walk with different surfaces. This can include soft surfaces such as grass, accessible sidewalks and other paved walkways, and hiking trails.

Invest in the right shoes: As people age, the shape of their feet changes — tendons, muscles, and ligaments stretch to make the foot wider, and the natural padding of the foot can become thinner. Look for a walking or running shoe that fits the widest part of your foot, has a ridged sole, and leaves enough room for you to wiggle your toes while standing.

Sources:

“Go4Life,” External link  National Institute on Aging. National Institute on Health. Accessed September 30, 2019.

“Top 10 Elderly Balance Exercises to Improve Balance and Coordination,” External link  Aging in Place. Accessed September 30, 2019.

“7 Ways to Upgrade Your Walking Workout,” External link  Silver Sneakers. Accessed September 30, 2019. 

“When Comfort Counts: Choosing a Walking Shoe,” External link  AARP. Accessed October 1, 2019.

What Can Be Done to Age Healthily and Maintain Mobility?

In an ideal world, physical activity would be a normal part of every person’s routine throughout their lifetime. In practice, health professionals know this is not always the case. As people age, it is important to be self-aware and take action when signs of mobility impairment become noticeable. 

Self-Assessment for Mobility

If an older adult is wondering whether they should talk to a clinician about mobility and fall-risk concerns, Britting recommends asking the following questions. If the answer is “yes” to any of these prompts, a clinician visit may be necessary. 

  • Have you had a fall or incidents of nearly falling?
  • Do you feel dependent on your spouse or family member for assistance?
  • Do you feel comfortable being home alone?
  • Do you have difficulty standing up from a seated position?
  • Have you noticed yourself avoiding certain activities? 

It is also important for older adults to know how they can advocate for their health when talking with a clinician. According to a 2018 study from the National Center for Injury Prevention and Control, 48 percent of physicians and nurse practitioners routinely failed to recommend exercise when advising older patients about falls. External link 

In addition to asking a clinician about physical activity recommendations, the CDC’s resource on home and recreational safety External link  advises older adults to inquire about the following risk factors:

  • Lower body weakness
  • Vitamin D deficiency
  • Side effects of medication, such as sedatives or antidepressants
  • Vision problems
  • Foot pain or poor footwear
  • Inaccessible home environment 

Resources for Further Reading

Please note that this resource is for informational purposes only. Individuals should consult their healthcare professionals before following any of the information provided. 

Citation for this content: The MPH online program from Baylor University’s Robbins College of Health and Human Sciences.

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Baylor University • Waco, Texas 76798

Its Never Too Early and Its Never Too Late

Our team recently set up at the Frederick County Elder Expo to promote fitness for seniors and active aging. The Frederick Elder Expo gets hundreds of visitors each year and there are booths for all types of resources. It’s a great event and resource to the Frederick County senior community.

There were several things that surprised me as the people filed past our booth. I was shocked at how many people commented “I don’t need you yet” or some negative comment about exercise in general. Bernie and I just shook our heads. You see we both had extensive experience in home health physical therapy and all we could think was “see you in a few years in PT” Its unfortunate that people have not yet embraced the PREVENTIVE benefits of regular exercise! Why would you wait until you were falling apart before starting an exercise program? Of course we were there to promote the business and the one on one personal training service we provide. However, we also had educational materials on exercise guidelines and the benefits for adults over 55. We realize personal training is not for everyone and we are more than happy to point people in the direction of the YMCA, the local senior center or the local hospitals medically supervised exercise program if that better meets their needs, as long as they do something. Its never too early to start being more active! Don’t wait until moving becomes difficult before making it an important part of your life.

We also had the pleasure to chat with a lovely lady who exercises regularly at the local rec center. She was from Cuba and when she would say my team mate’s name, Bernadette, it rolled off her tongue like the name a of a sexy bombshell from the 1920s. She was delightful. After speaking with her for a bit about her home and her exercise program, she mentioned her husband, whom has dementia. She said, several times a day she would get him up and have him walk 2-3 laps to the door and back with his walker. Then she would have him sit, out of fear of him falling. Then she said “But you couldn’t work with him….” Um YES!!!!  Yes, that is exactly who we specialize in! Unless the doctor says no exercising we can work with most anyone. In fact that is our super power, our zone of genius! Working with older adults with medical issues or who are becoming frail…walkers, wheelchair, bed bound, we can work with them! Frail, home bound, Parkinson’s Disease, Stroke, we can work with them!! These are the clients we love to serve. Its not too late! Can we work miracles and make them 25 again? No, of course not. Can we improve their strength and balance? Can we be a bright spot in their day? Can we reduce their stiffness from immobility? Most likely YES!

So the lesson here is, its never too early to start. Don’t wait until you fall to work on balance. Don’t wait until you have trouble getting out of a chair to work on your strength. And….its never too late! Even if you or your loved one may have a health condition, may use a walker or wheel chair, exercise is for you! Its especially for you.

Resistance and Strength Training for Adults over 55.

Is your exercise program enough?

As the the baby boomers age the number of adults over 55 is growing rapidly. They call it “The Silver Tsunami” I’ve worked with aging adults over the last 22 years and there is definitely a shift in mind set in the baby boomer generation. For one, they are more proactive about their health and more likely to participate in exercise and physical activity. This is wonderful but is this age group getting the right kind of physical activity.

Drive by any senior living community or suburban neighborhood on a nice day and you will see people out walking. Walking is great exercise, it burns calories, improves aerobic conditioning and its functional….but walking is not enough. The ACSM recommends 150 minutes of moderate cardiovascular activity a day, that’s 30 min 5 times a week. They also recommend strength training a minimum of 2 days a week and to also incorporate balance training as well.

Benefits of Strength Training for Older Adults

We begin to lose muscle mass in our 30s and the process only speeds up as we age and more exponentially for those who are sedentary. Strength training has  shown to not only help older adults live longer but improve their quality of life as well. With benefits such as:

  • Improved strength
  • improved muscle mass
  • improved physical function
  • Improved management or risk of developing chronic health conditions such as diabetes, and osteoporosis
  • Manage conditions such as low back pain and obesity

However some surveys report only 9% of older adults participate in some sort of strength training. And these recommendations are not just for healthy active aging adults, the same hold true for frail adults as well. There is even evidence that improved diet along with strength training can reverse frailty in older adults.

What types of Strength Training?

The ACSM recommends 8-10 strength training exercise with 10-15 reps per exercise. These exercises should address all the muscle groups. Also to reap the long term benefit for strength training, the program should be progressive. This means you need to make it harder. The last 2-3 reps of each exercise should be somewhat difficult, it you are completing 15 reps easily you need to increase your weight. That means put those 2lb pink weights away!! Strength training can include:

  • free weights or weight machines
  • resistance bands
  • body weight exercises (good ole counter push ups!!)

Is Strength Training OK for Everyone?

With a few unusual exceptions, I would say YES!!! Always check with your doctor before starting any kind of new exercise program, and if you have any health conditions, such as arthritis or cardiac conditions, check with your doctor to see  if you have any lifting restrictions. However I am here to tell you strength training is beneficial at most any age. I have been working with a client for the past year. She is 95 years old, about 4’11” and maybe 90 pounds. When we started she could lift a 1 pound weight and needed frequent rest breaks. Today we are using 3 pound weights, she’s moved up 3 levels in resistance bands, takes only 2 breaks and her family is even considering traveling with her cross country to visit family because she is functioning so much better. The focus of her program has been strength and balance training. And I don’t feel she is an exception, many seniors out there have the same potential given the right guidance.

Where to Start?

Start with a medical clearance from your doctor to be sure exercise is safe for you. There are actually very few instances where exercise in contraindicated. Once cleared there are several avenues you can take.

  • Check out your local senior center, they often have low cost exercise programs, but make sure you are advancing your weight or resistance to get the most benefit
  • Youtube has tons and tons of videos of exercise programs and yes, they have videos geared to seniors
  • Check out your local gym. Most gyms offer a few free sessions with a personal trainer to get you started and make sure you are using proper form.
  • Community and Apartment gyms. The community you live in may have a great fitness facility and maybe even classes.
  • Personal Training. Now as a personal trainer I am biased here. But I do believe its a good investment to make sure you are getting a program that’s right for you and that your are progressing appropriately to get the most benefit. Make sure you research the trainer you are considering. Are they Certified by a reputable organization? ACSM, NASM, and ACE are some of your most reputable. Are they experienced in working with adults over 55? Look for certified Senior Fitness Specialist or someone with a proven track record working with seniors. Ask for references specifically from other seniors or family.

Strength training should be a corner stone of any fitness program but it is especially important for adults over 55 in order to remain strong and independent as they age.

Seated Core Exercises for Seniors

My latest Youtube video about seated core exercises for seniors or people who have trouble getting on and off the floor.

 

 

 

 

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