Let's be mindful of our body’s changing fitness needs as we get older

Today, a visit to the local gymnasium was somewhat of an eye-opener and a rather intriguing experience for me. Besides the usual positivity, hustle, and bustle, I could see the place full of enthusiastic people aged about 40 and above. What was more interesting to witness was that almost a quarter of these people were aged around 60 and above. I could see that there were fitness coaches guiding and helping them, not with much cardio or aerobic fitness but with more strength and balance training.

Aging as we know, is a process of physiological decline, making us vulnerable to adverse health outcomes. Frail ageing people often present with constant weakness and fatigue, medical complexities, and slow recovery in cases of medical and surgical interventions. It is prudent to understand that as we age, we need to maintain good health and physical functions and to do so, it is essential to engage in regular physical activities that promote positive ageing. The old saying: “Use it or Lose it” is true in this context.

Muscle and strength training with exercises such as weightlifting strengthens our bones, improves posture, and increases strength and can play an important role in improved ageing experiences. If we start doing some resistance exercise today, it can do wonders for both our body and mind as we age, improve coordination, and flexibility and lead to a more confident and graceful ageing process because when we feel physically strong, we feel mentally and emotionally healthy too.

We should not wait to turn 60 to start strengthening. Strength training and resistance activities become increasingly important for those aged 40 plus to maintain fitness levels. With the right exercise program tailored to individual needs, strength training can help in the following ways:

• building strength,
• improving and maintaining bone density,
• improving balance, coordination, and mobility,
• reducing the risk of falling,
• maintaining independence in performing daily chores,
• aids in slowing, preventing, and treating arthritis, osteoporosis, and frailty by stimulating the growth of muscle and bones,
• protecting against heart diseases,
• boosting strength, energy, and vitality, and
• reducing the signs and symptoms of many diseases and chronic conditions such as:

o?? diabetes, by improving glycemic control,

o?? obesity, by increasing metabolism due to burnout of additional calories leading to long-term weight control,

o?? back pain, by strengthening back and abdominal muscles and reducing the stress on the spine.

It is also worth mentioning that studies have shown time and again that those who exercise regularly sleep better, more deeply and longer, awake less often and with a bright wake-up mood.

Experts would agree that any form of exercise for elders should be accompanied by strength-developing exercises at least twice a week. These strength training exercises can include:

• dumbbells (biceps curl, overhead press)
• ankle weights
• resistance bands
• stability balls
• barbells and more

A few inexpensive ways to begin strengthening at home or gymnasium are:

• squats
• wall pushups
• toe-stands
• finger marching
• step-ups
• side-hip raises
• knee extension
• knee curl
• pelvic tilt
• floor back extension
• chest and arm stretch
• hamstring/calf stretch
• quadriceps stretch
• neck, upper back, and shoulder stretch etc.

Besides these, modern gymnasiums have the latest equipment that can be used for great exercises that can be specifically tailored for seniors. A few minutes of a warm-up regimen such as walking, bike, rowing machine, stair stepper, or treadmill is a great precursor before you begin strengthening. Remember to rest and cool off in between exercise and keeping hydrated.

It is, however, important to have your physician check you before starting these exercises so that proper modifications can be made as needed and S-M-A-R-T (specific, measurable, attainable, relevant, time-based) long- and short-term goals can be set for you. Let us start strengthening today!

Please connect with us to get helpful tips on how to start a program of safe and effective resistance exercises for those aged forty and above.

Author: Dr. Ranjeeta Basra, Director of Global Operations, Healthok Global Services.

#StrengthTraining #HealthyAging #geriatriccare #AgedCare

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