The 30-second article
• As we age, numerous situations can
become a challenge and require
greater effort, both physically and
mentally, but this need not stop us
from exercising
• Research has highlighted the
importance of maintaining muscle
mass and strength in order to increase
functional independence, reduce injury
incidence and decrease age-
associated chronic diseases
• Training groups of older adults can be
challenging, due to a wide range of
abilities, fitness levels and other
considerations, but it can also be
highly rewarding
• Planned programs for groups of
participants need to consist of many
levels and layers in order to
accommodate the variables in abilities
and health states
• Programs should educate participants
on the reasons for improving their
strength and mobility, teach them the
skills to become stronger and more
mobile and motivate and support them
on this journey.
• decreases in overall fitness and body
control, including endurance, strength
and flexibility
• changes in balance and gait patterns,
which increase the risk of sustaining falls
and associated injuries
• changes in fundamental movements due
to increased sedentary behavior, often
linked with a fear of falling which restricts
the desire or will to keep moving
• altered mental states, such as depression
and dementia.
Movement matters
Efficient and effective movement is
required to perform daily tasks. To achieve
purposeful, good and safe results, the body
needs to work at an optimal capacity to
undertake many tasks together. Changes
in movement can occur with advancing
age and low activity levels. Inactivity,
chronic disease or obesity can be the major
reasons for many people to lose abilities and
independence, which is often seen as part
of ‘normal’ ageing. Activities need to involve
a combination of muscular strength (power/
endurance), muscle and joint flexibility, good
balance, co-ordination and cognitive skills.
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Muscles matter
The importance of maintaining muscle
mass and strength in order to increase
functional independence and decrease
age-associated chronic diseases has been
recognised in numerous research studies.
With advancing age and low activity levels,
reduction in strength is a major cause of
increased functional disability. Muscle mass
and strength gradually declines from the age
of 30 years onwards, with greater declines
after the age of 40. The long term implication
in reduction of strength and mobility is
the increased prevalence of disability and
increased risk of falls – and therefore fractures.
Age is no barrier to the enhancement of muscle
mass and function, with progressive strength
training leading to improvements comparable
to those observed in the young (greater effects
due to original deconditioned state).
It is worth noting that, while the ageing
and sedentary populations can make
significant gains in muscular strength and
walking speed through resistance training,
the addition of balance and gait training can
further enhance these improvements.
Joint mobility matters
Like muscle mass and strength, flexibility
also gradually declines from the age of 30.
The structures around and within joints
change with age, causing them to become
tighter and stiffen, making movement less
easy. A good level of muscular strength is
important for joint stability, and good joint
ranges are important for joint mobility.
Energy reserve matters
There is an associated loss of reserve capacity
with ageing. Skeletal muscle has an important
role in energy metabolism, and with an age-
related decline in muscle, it may contribute to
other age associated changes, such as insulin
sensitivity and aerobic capacity.
Connectivity matters
Alterations in movement can be a result
of changes in the neuromuscular system
and/or a specific neurological condition.
Unimpaired sensory input and output can
change the appropriate timing of muscle
activation and movement patterns. The
brain and body work well as a team, however
if there are changes to either then movement
control can diminish, with activities
becoming harder and less safe to perform.
Evidence is growing that exercise is one way
to assist in keeping the brain stimulated and
functioning as well as possible.
These are just some basic factors that
contribute to a reduction in physical abilities,
fitness, health and function. Many chronic
conditions also can alter movement and some
consideration to specific components may be
needed when working with older clients.
Practical application and
considerations: levels and layers
People aged 50 years and beyond have a
huge diversity of backgrounds, experiences,
education, cultural differences and financial
circumstances th