Training the Older Person
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." — Edward Stanley (1826-1893)
As we progress through life, we should be easing off and enjoying the fruit of our labours that keeping fit through our 20s to our 50s has brought us. The stamina and muscle mass we have earnt and has seen us through to that stage will continue to be there and can be called upon when playing with the grandkids or even getting in and out of the bath. WRONG!! Staying fit and strong has served you well and has put you in a great position to welcome in your later years, but there is still work to be done. As said, the groundwork has been done and now this needs to be added to. Here we will look at why and what types of exercising would be beneficial.
Unfortunately, after the age of 30, physically inactive people can lose between 3-5% of muscle mass for every decade that we age. This will greatly affect our ability in older age to stay safe, strong, active, stable and mobile. Staying fit will help you keep something that is vital to us all…. Our independence.
Staying fit and healthy has many many benefits throughout life, and these are at the forefront as we progress in years such as lowering the risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia. But also the mind needs taking care of, and exercise is strongly linked to reducing the risk of mental illness. This is also linked to keeping and maintaining your independence.
Unfortunately, it is also seen that as we get older, the risk of trips and falls increases, and staying active can dramatically decrease this risk. People aged 65 and older have the highest risk of falling, with 30% of people aged older than 65 and 50% of people aged older than 80 falling at least once a year. Amongst other things, falls could result in broken bones but maybe, more importantly, a reduction in confidence and withdrawal from going out, and limiting their exposure to people and ultimately companionship when it is needed the most. Balance problems and weakness in their muscles are some of the major contributors, and exercise can greatly assist in the prevention of falls.
The benefits of exercising for this group are hugely beneficial for body and mind, and so what types of activity and for how long would be of benefit?
As defined by the NHS, we should aim for 150 minutes of moderate activity per week. As with exercise throughout our lives, a combination of cardio and strength is ideal. As this is a moderate activity, then we can ideally aim for some activity every day of the week. Ideally in bursts of 10 minutes or more. Ideal aerobic exercise can include walking fast and water aerobics. Everyday chores can also be included in this category such as pushing a lawnmower and other movements which will push you hard enough. In addition to the 150 minutes of moderate activity which we can refer to as cardio, resistance exercise should also be included to aid with strength and stability. This can include weight training, and carrying heavy loads whilst partaking in activities such as gardening and housework.
However, if you are already moderately active, then guidelines state that you should partake in 75 minutes of vigorous activity a week. Activities can include:
Jogging
Running
Swimming … fast!
Singles tennis
Energetic dancing!
As with light and moderate strength exercises, we are looking to do the given exercise until a short break is required before repeating. The exercise and duration will be determined by fitness and strength levels, the purpose and outcome required by partaking in the exercise and other factors such as stability. But some examples could include:
Lifting weights
Using resistance bands
Bodyweight exercises
Yoga
Household and gardening activities
But if you are newer to exercising and maybe a bit more frail, and possibly prone to slips and falls, or maybe just worried that this may happen, then the light exercise would be your gateway. This would gradually build up your strength and give you the added confidence and stability to up the intensity of your exercises. Confidence is crucial, and gaining stability and strength will definitely help foster this. This is very much a one size most certainly does not fit all. Like any age range, when it comes to fitness and strength workouts, it is very much tailored to the individual and their needs.
Light activity does what it says, and these baby steps are all that are required to start you on the right path. Activities can include:
Simply getting up to make your favourite beverage
Once also up, have a walk around your home or garden
Walk at a slow pace and then progress
Household chores such as cleaning, dusting and build up to moving the vacuum around
These do not have to be daily occurrences, but if performed more often, then strength and confidence will be gained quicker, but remember it is at your pace. Any activity, no matter how light, is better than no activity at all. Try to not be too sedentary, by sitting in front of the tv for too long. Break up a film, with a trip to the kitchen to make a cuppa. Once feeling able, then take the stairs and not the lift. Then make the step out the front door, to get the paper instead of having it delivered. Or to get the milk, to make your invaluable tv programme dividing cup of tea!
Research has shown that it is never too late to adopt a healthier lifestyle. Quality of life is important no matter your age and perceived fitness and strength levels. What can certainly be seen, is that it can only greatly benefit you. Have to mention it again as so important, but confidence will improve and this could open up countless opportunities for your well being and mental health, and your much-valued independence. The more you do the greater the health benefits. As a last note, it is worth stressing that older adults that are active will reduce their risk of heart disease and stroke to a similar level as younger people who are active.
If you are in this age range and feel you could benefit from me visiting your home, to help give guidance on a healthier, stronger, more stable and active lifestyle, then I very much look forward to hearing from you - get in touch today!
Ben Beale is a mobile Personal Trainer living In Paulton, who travels out to clients in the surrounding towns and villages, and cities of Bath and Bristol.