• Reduces fall risk factors and improves agility. You
may be aware that about 30 percent of seniors per year
over the age of 65 experience falls (Donath, van Dieën,
& Faude 2016). As you get older, recovering from a fall
becomes more difficult. Therefore, in order to reduce
your risk of falls and getting seriously injured, it is
imperative that you engage in an exercise regimen
focused on strength and balance training.
• Helps maintain cognitive function. Naturally,
as you age, it’s not uncommon for cognitive function
to decline. However, regular resistance training may
help you prevent cognitive decline. (Liu-Ambrose and
Donaldson, 2009). Additionally, exercise helps reduce
morbidity among the elderly. Not only does exercise
play an important part in your physical health, it is also
good for your mental health and brain function as well.
• Helps maintain healthy weight. As you get older,
you are more likely to gain weight if you live a seden-
tary lifestyle. Weight gain puts you at risk for a number
of serious health issues, such as coronary heart disease,
stroke, high blood pressure, diabetes, and some types of
cancer. Furthermore, being an overweight senior may
increase your risk of mortality. One of the main reasons
why you are more likely to gain weight as you get older
is due to the decline in muscle strength and mass. Low
muscle mass and a lack of muscle strength will poten-
tially put you at risk for disability and mortality as you
age (Kalyani, Corriere, and Ferrucci 2014).
• Improves strength for maintaining indepen-
dence. As you get older, the potential for losing your
independence may be worrisome. You may be afraid of
potentially having to rely on caregivers to do basic tasks
such as getting dressed and getting out of bed. Losing
your independence also puts you at risk for depression
and other mood-related disorders. If you are concerned
about losing your independence in your later years, it
is extremely important for you to maintain a workout
program that includes strength, balance, and agility
training.
• Increases energy levels and elevates mood. As you
get older, you may notice that you get tired faster and
that day-to-day tasks may wear you out both mentally
and physically. The good news is, no matter the age,
exercise releases endorphins, which help stimulate pos-
itive feelings. Not only that, regular exercise can keep
energy levels elevated throughout the day.
A few exercise tips for seniors
It is recommended you consult your doctor prior to
starting a fitness program, especially if you are a senior
who has led a sedentary lifestyle. Once cleared, it is
important to perform exercises that are appropriate for
your age and fitness level. What this means is that if
you are over age 65 and have been sedentary for most
of your life, you would be wise not to join a CrossFit
class, lift heavy weights, nor train for a marathon for
starters.
There are a number of exercises that you can do
at home without using weights. If you are older, you
should consider bodyweight exercises, which are both
safe and effective. Some examples of strength training
exercises you can do using only your bodyweight are:
glute bridges, crunches on a ball, squats, hypertension
for low back, wall push-ups, and standing calf raises
while using a wall or desk for support.
Brisk walking is an enjoyable, safe and effective form
of cardiovascular exercise for you. Stationary biking, an
elliptical trainer or treadmill are also excellent cardio-
vascular options
One of the best balance exercises for seniors is the
single leg stance. It is both safe and simple. To begin, it
should be done near a wall or a stable piece of furniture
for added safety.
Stretching should be done daily after your workout
when the muscles are warmed up. (ACSM) American
College of Sports Medicine recommends you hold a
stretch for 30-60 seconds.
• Kim Monsour is a professional health and wellness consul-
tant, health coach and personal trainer. She can be reached at
[email protected] or Optimal [email protected]
References
Carraro, U., Kern, H., Gava, P. et al. Aging Clin Exp Res
(2017) 29: 579.
https://doi.org/10.1007/s40520-016-0619-1
Donath, L., van Dieën, J. & Faude, O. (2016) Exercise-
Based Fall Prevention in the Elderly: What About Agility?.
Sports Med 46, 143–149 doi:10.1007/s40279-015-0389-5
Kalyani, R.R., Corriere, M., & Ferrucci, L. (2014).
Age-related and disease-related muscle loss: the effect
of diabetes, obesity, and other diseases. Lancet Diabetes
Endocrinol., 2,819-829.
Liu-Ambrose, T., Donaldson, M.G. (2009). Exercise
and cognition in older adults: is there a role for resistance
training programmes? British Journal of Sports Medicine;
43:25-27.
•29