By Blair T. Gorsuch, MS, Director of Wellness IPMR, Exercise Physiologist
The senior population is the fastest growing segment in society. Although advances in our understanding of the aging process are being made, for many, the unpleasant side effects of growing old are well known. These include diminished vitality; decreasing physical fitness marked by fatigue, even with minor exertion; stiffening of the joints, muscles, ligaments, and tendons producing a loss of range of motion; diminished strength due to loss of muscle mass (which leads to an increase in percentage of body fat); loss of bone mass resulting in brittle, easily broken bones; loss of circulation in the extremities; and loss of blood vessels elasticity. Psychologically, the “effects” of aging can be seen in increased depression, decreased memory and attention span, and loss of a sense of control over one’s life. This is both an impressive and depressing list. Most, if not all, of these conditions can be prevented or greatly diminished by maintaining a physically active lifestyle.
Actually, what we typically think of as getting old may, for the most part, simply be a result of our sedentary lifestyle and not changes due to aging itself. Studies demonstrate that growing older need not necessarily be associated with severe deterioration of body and mind. How you live helps determine how long you’ll live. Again, it’s all about lifestyle choices.
Exercise and physical activity is now recognized as a vital component in the prevention and treatment of a wide variety of medical conditions that plague older Americans. These include coronary artery disease, hypertension, diabetes, obesity, osteo- and rheumatoid arthritis, osteoporosis, depression, and constipation. Regular exercise improves the quality of sleep and decreases the amount of time it takes to fall asleep.
All exercise/activity programs should include three basic goals.
- The program should encourage movement in as many joints as possible and should involve a maximum number of muscle groups.
- The exercises should cover each individual’s full range of motion.
- Exercises should include cardiovascular and strength or resistance training.
Guidelines for Activity
Before initiating any exercise program, it is recommended that you check with your physician to determine if there are any medical reasons why you shouldn’t be exercising. All activity/exercise should begin with a warm-up program. This could be as simple as walking in place or riding a stationary bicycle with little or no resistance for five to 10 minutes. Warming up prepares you for exercise by gradually increasing your heart rate and blood flow to the working muscles. Stretching can follow this warm-up period and is beneficial in improving range of motion and may help in injury prevention. Each stretch should be held at least 15 to 30 seconds. If there is any pain, stop. Don’t bounce. Stretching should be gradual and relaxed. Don’t hold your breath during a stretch. Stretch after your exercise session to prevent muscles from tightening up and becoming sore. To improve range of motion, consider taking Yoga, Pilates, or a Tai Chi class.
To achieve a cardiovascular training effect, the recommended frequency is every other day. Your goal should be to work up gradually to where you can comfortably do 20 to 30 minutes of cumulative aerobic activity. Longer sessions are recommended for weight loss. That means you can do 20 to 30 minutes of continuous, uninterrupted activity, or break the activity down into a 10-minute session in the morning and another 10-minute session in the afternoon. Exercise performed in bits and pieces is beneficial. It all adds up by the end of the day.
The intensity should be at a level at which you can still carry on a conversation with a friend. If you find yourself becoming winded or short of breath, slow down. Any activity that uses large muscle groups, is rhythmic and aerobic in nature (e.g., walking, hiking, cycling, swimming, water aerobics), or is a game/activity that requires endurance (e.g. tennis). Having regular exercise partners to train with or working out in a group exercise class, can help keep you motivated to stick with your program and provide often-needed social interaction. Search for an activity(s) that you’ll enjoy, and accept the notion that all physical activity counts and is good for you. You’ll be more likely to stick with it if the exercise is fun and convenient.
There are several benefits of resistance training for seniors: increase in lean body mass and a lowering of body fat, improvement in muscle strength, improvement in mobility and balance, reduction of bone loss, decrease in fatigue, and an improvement in mood and general well-being. Next, for proper training guidelines, find a qualified instructor to help get you started.
Swimming or aquatic exercise provides considerable relief, particularly from arthritic pain. Even wading from end to end in the shallow of the pool is remarkably beneficial because of the water’s resistance to movement. Chair exercises can be performed by seniors especially those who have problems with balance. These exercises should be rhythmic and sufficiently varied to exercise all body segments.
Individuals with disease or disability should be evaluated by their physician before embarking on an exercise program. A suitable program for special populations (i.e. Parkinson’s, cardiac or pulmonary patients) requires supervision by a respiratory therapist, RN, or physical therapist.
You can, however, improve your health considerably by simply getting off the couch, and being more active. Walking in the park, working in the garden, having a dog, or enjoying light sports activities such as golf or pickle-ball — pay big health dividends. Plus, they are fun, which means you’ll likely stick with them longer.
Seniors are generally able to continue virtually all of the physical activities pursued throughout their lifetime, with only small modifications in the intensity with which the activity is pursued. When an activity is re-started after having been given up, the entire process must be repeated. This involves careful progression and monitoring to ensure that neither the cardiovascular nor the muscle-skeletal system is abused.
Exercise and physical activity should be a part of everyone’s daily routine. Most people can devise their own program, others do better in a group or with supervision, but exercise and physical activity should be a way of life. Can exercise add years to your life, that’s questionable? Life to your years, absolutely!
For Wellness Programs tailored to seniors (Yoga, strength and balance, cardiac/pulmonary rehab, Parkinson’s) contact IPMR at 309-692-8670 or check out the website at www.ipmr.org.
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