YMCA Healthy Living Magazine, powered by n4 food and health (Summer 2016) | Page 16

AT THE YMCA,
WE LOVE OUR
OLDER ADULTS!
Exercise can help older adults defy the impact of ageing. Here
are some expert tips from trainer Sue, plus we meet three
seniors who are living examples of the benefits of exercise.
ersonal trainer Sue has worked
with older adults at Deakin
YMCA Sport and Recreation in
Waurn Ponds for approximately two
years. She says, ‘I like the relaxed
atmosphere within the centre, but I
most enjoy the friendships I’ve formed
with both staff and members. The
centre has many members from Deakin
University, both staff and students, so I
see a diverse range of clients and most
are really motivated to workout. This
encourages me, as a trainer, to keep
coming up with new things for them to
try.’

P

‘If someone has not been exercising for a
while, I encourage them to consult with
their healthcare provider. If they have any
pre-existing conditions this is useful to
identify any precautions we need to take.
The great thing is, if someone has never
been physically active before now, it’s
never too late to start reaping the health
benefits of regular exercise. Being
sedentary raises the risk for developing
serious health conditions, such as
diabetes and heart disease.’
‘Many health conditions will benefit
from regular exercise; however, specific
precautions such as the intensity of the

chosen exercises or the specific
exercise itself may need to be
considered. Again, it is best to gain
advice from your doctor so we can
follow their recommendations together.
Exercises that are non-weight bearing,
such as swimming, cycling, the elliptical
machine and rowing are all great
choices – this is particularly applicable
if arthritis affects certain joints. Also,
some weight bearing exercises can be
very helpful to preserve muscle tissue
and strengthen the bones.’
In summary, the ACSM/AHA Physical
Activity Recommendations for all adults
aged 65+ years and adults age 50 to 64
years with clinically significant chronic
conditions and/or functional limitations
are as follows:

Older adults should:
• Do moderately intense aerobic
exercise, 30 minutes a day, 5 days a
week; or do vigorously intense
aerobic exercise, 20 minutes a day, 3
days a week.
• Do 8 to 10 strength training
exercises, 10 to 15 repetitions of
each exercise, 2 to 3 times per week.
• Perform balance exercises,
especially if you are at risk of falling.
• Have a physical activity plan,
including having a plan detailing
how, when and where each activity
will be performed.
Your local YMCA will have some form
of program and/or classes specifically
designed for older adults to participate
in.
‘The number one reason our
participants love taking part is for the
companionship,’ explains Sue. ‘For
many this is their regular social/catch

16

YMCA HEALTHY LIVING MAGAZINE SUMMER 2016

up time, and the class always
concludes with a cuppa, a biscuit and a
good long chat.’
Physical activity will strengthen your
heart and muscles, regardless of age. It
has also been shown that older adults
who undergo a structured strength
training program regain lost muscle
mass, increase their strength,
metabolism, bone density and balance,
and improve their overall quality of life. 
‘Just take the first step,’ advises Sue.
‘Walk in the door, meet one of our
friendly trainers and have a chat. I’m
sure we will be able to cater to your
needs and preferences. You might
enjoy our group class or you might just
prefer exercising alone. Either way the
important thing is to take action, not
just think or talk about it.’

Sue’s top three tips for older
exercisers:

1

Just do it! Start with five minutes
or whatever you can manage, and
persevere!

2

Be bold! Set a goal and go for it.

3

Have fun!