Study shows it's never too late for exercise benefits
Study shows it’s never too late for exercise benefits
Risks for chronic ailments plummet for fit seniors
More and more patient educators are stressing to seniors that they don’t have to compete in marathons and triathlons or have to start exercise at an early age to lower risk factors for such chronic ailments as heart disease and diabetes and they’re designing programs to stress that.
Fitness isn’t so much a matter of age but lifestyle, says Michael Pollock, PhD, director of the Center of Exercise Science at the University of Florida in Gainesville, who followed elite older athletes for 20 years as part of a research study.
"Obviously, the longer you exercise, the more benefit you will have such as reducing cardiovascular disease factors. But if you happen to start at age 60, you can still reap the benefits," Pollock says.
All seniors should have a medical evaluation before exercising. Seniors must complete a health assessment before they begin exercising at the fitness centers at St. Anthony’s or St. Joseph’s. If there is a red flag such as diabetes, an orthopedic problem, or high blood pressure medication, they are required to obtain a clearance from their physicians. About 98% of the seniors who exercise at the fitness centers have been asked to see their physicians first, says Abate.
Seniors who exercise improve their general health, increase their heart rate, decrease stress, and improve balance. Working out in a group setting provides socialization and combats loneliness, explains Marsha Tejeda, manager of Senior Services for Baptist Health Systems in Miami. "Seniors find that when they exercise on a regular program it increases their energy level and helps with sleep patterns," she says.
Regular exercise helps people maintain their health and prevents chronic disease, says Pollock. It also helps people who are in poor health remain physically functional. "Lack of physical activity is very detrimental, and it is more detrimental the older people get because they lose bone, muscle, and stamina very rapidly. When people get a chronic disease, they often become more sedentary and avoid activities, and their health deteriorates at a faster rate," he explains.
For the most part, the components of a senior exercise program are no different from those for other age groups. The program should include a warm-up, followed by an aerobic period, strength training, and a flexibility period. The exercise session should end with a cool-down. Also, seniors often need to add a few exercises that improve balance such as Tai Chi.
Exercise programs can be tailored to the individual needs of most seniors, even those who are frail or wheelchair bound. Research shows that frail seniors who exercise improve strength, gait speed, and, in some cases, flexibility, says Pollock. He recommends strength training with the use of machines when possible. Many frail seniors have balance, vision, and coordination problems. They are usually sitting down when they use machines, which helps reduce the risk of falls, and the adjustable strength resistances and range of motion can be controlled. "You can limit someone’s range of motion, so if they have arthritis or a little pain, you can exercise them through the pain-free part of their range of motion," Pollock explains.
Tejeda recommends chair exercises for frail seniors to strengthen their muscles. "Exercise doesn’t have to be an aerobic workout where there is a lot of jumping around. There’s benefits to chair exercise for people," she says.
If seniors are wheelchair bound, they can sometimes use dumbbells as well as a rubber band device to add resistance for strength training, says Pollock. (For additional information on creating exercise programs for seniors, see resources, p. 85.)
It’s also very important to create programs aimed at seniors and not expect them to join a low-impact aerobic class for the general public. "A bonding takes place in these groups. They are very socially oriented," says Dan Abate, manager of the Health and Fitness Centers at St. Anthony’s Hospital in St. Petersburg and St. Joseph’s Hospital in Tampa, FL. Exercise programs should cater to the tastes of this age group; for instance, Morning Movers, a low impact senior aerobics class at these fitness centers, uses music popular in the 1930s and 1940s.
As with any group, offering a few choices helps motivate people to exercise. In addition to Morning Movers at St. Joseph’s, the hospital’s Senior Care program also sponsors a Mall Walkers group for seniors each morning at a local mall and a water aerobics class held at a retirement home.
Motivation is key to getting people to join an exercise program and stick with it. Make sure it’s fun and that seniors understand the long-term benefits, advises Tejeda. Also, an instructor and the members within a group help energize each other.
Yet seniors don’t have to enroll in an organized exercise program to become fit. Instead, they can plan physical activity into their daily schedule such as working vigorously in the garden, or incorporating flexibility and strength training exercises, says Pollock.
"Older, frailer individuals will need to focus on moderate activities, and it will take more time for them to get back into shape. They need to do it gradually and systematically and make sure it is appropriate for their personal needs and goals," explains Pollock.
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