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Strength
and endurance training for our seniors
A large portion of our society has and aversion to exercise and fitness.
This is demonstrated by the large number of folks that are obese and have
weight-related health issues. Our seniors appear to be particularly
unaware of how exercise can maintain or improve their quality of life.
Many people simply accept deteriorating strength and endurance as an expected
aspect of aging. This need not be so. While it is true that
the aging process brings about decreases in both muscle mass and bone
density, there are many methods by which such decreases can be offset
or minimized.
Perhaps some older folks think of exercising as only for those who are
“in shape.” Sure, there are some people in their 60s, 70s
and 80s who are still active — golf, tennis, swimming, etc. —
but let’s consider exercise and strength training to support or raise
the quality of life in all seniors.
Wouldn’t it be great to enjoy retirement years in an active manner? Wouldn’t
it be great to be physically independent? Wouldn’t it be great
to open a jar, close a window, bring in the groceries, and stoop down
and get up on your own? Wouldn’t it be great to sit down and
get up from a chair with no assistance? My point is that many of our seniors
can continue to lead healthy and normal lifestyles doing everyday activities.
In addition to the aforementioned benefits of senior exercise, consider
these additional bonuses: Strength training turns around muscle loss
and can actually build more muscle.
Strength training can improve metabolic rate. (More lean muscle mass
burns more calories.) Exercise reduces body fat. Weight training
increases bone density. Exercise improves glucose metabolism by regulating
insulin activity. Exercise increases gastro-intestinal transit time,
helping maintain regularity. Exercise reduces resting blood pressure. Exercise
improves high density lipoproteins (HDL — good cholesterol). Exercise
reduces low back and arthritic pain. And exercise can help reduce
depression.
Depending on one’s present condition and goals, fitness training
can play a key role. Goals ranging from playing good golf, to walking,
or climbing stairs can be achieved through properly planned and performed
exercise programs and routines.
Always check with your doctor to determine your limitations and do’s
and don’ts. Some guidelines to consider are:
• Warm up for five to ten minutes with low intensity activity, such
as walking on a treadmill.
• Follow the warm-up with light stretching.
• For weight training, choose resistance that does not tax the musculoskeletal
system.
• Be sure to breathe with each repetition.
• Allow 48-72 hours between sessions (strength train two to three
times a week).
• Perform exercises within a range of motion that is pain free.
You have worked hard all your life. Take care of yourself and either
continue to or begin to enjoy the best quality of living.
— Mike Caldarello
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