The Centers for Disease Control and Prevention (CDC) touts that physical activity is essential for healthy aging: to stop weight gain and reduce muscle loss. But, how much should you do? What specifically should you be doing? Can you do the same thing at age 60 that you did at age 50?
Frankly, the CDC claims that if you are 65 or older and generally fit, there should be no limitations on what you can do. National standards say that older adults should get at least 150 minutes of moderate-intensity aerobic activity weekly and muscle-strengthening activities twice a week that includes legs, hips, back, abdomen, chest, shoulders, and arms. That muscle-strengthening might include weight lifting, resistance bands, body weight exercising and yoga.
We’ve heard the same thing for every adult person. I was looking for far more specific workouts for seniors, so I went to a different source: personal trainers.
According to Certified Personal Trainer Mike Vaughn, American College of Sports Medicine (ASCM) and National Council on Strength and Fitness (NCSF) certified, there really is not one-size-fits-all regime for seniors. “It all depends on what they were doing their entire life.” He explained that if the person was sedentary from day 1, then they need to start off as a beginner. “I would personally work with them on the things that will improve their quality of life such as motions needed for daily living.”
Vaughn, also a Golden Gloves Boxer, said that more seniors end up injuring themselves simply from bending down to pick up the morning newspaper. “That’s because those muscles to bend down lose their ability to manage their environment.” Those muscles no longer have elasticity; they do not have the strength to continue bending and straightening.
But, if a senior has been relatively active, there really is no difference in weight training from the senior to the younger adult. “If you’ve been active throughout your life, then we work on things specific for them such as strengthening their legs so they can better chase after their grandchildren.”
Muscle break down does naturally occur no matter how active you have been. It’s very much related to hormones and body changes as well as diet. However, exercise does help the body keep its elasticity far longer.
“It’s hard to get started,” Vaughn said, noting that working out with someone can be helpful. That “someone” should be a personal trainer especially for someone who has never set foot in a gym before. Oftentimes when an older adult comes into the gym, they think they can do far more than they are capable at first. They overdo it and never return.
The thing about working with a personal trainer is that you build a rapport with one – one who is specifically there for you. Not only does it help you with the appropriate weights and exercises, but that person keeps your accountable. They get to know you and work to achieve your life goals through health. My personal trainer spent my first session discussing my goals. Although I am not a senior citizen, trainers do not discriminate. They build a comfortable environment for you to reach your goals.
Another Certified Personal Trainer, Stephan Swanson, BS in Exercise Science from Florida State University and is ACSM and NCSF certified, noted that he spends the first hour talking with his client to understand their health history such as injuries, medications and goals. He mentioned that some medications interfere with a person’s ability to increase their heart rate. “That’s important to know when you’re working with someone.”
Swanson’s first client was an 85-year-old woman who simply needed the strength to get out of bed and put the dishes into the overhead cupboards. After a while, she was truly able to do that and more. Regardless of the goal, trainers make working out fun, not work.
“It’s often more rewarding to work with the older population because you plant the seed for them that says ‘it’s never too late to start’ and its gives them hope,” Vaughn stated. “It’s all about quality of life.”
So how do you get started?
First, talk to your physician about your plans. Adults aged 60 and older should never start a workout program without the medical advice of your physician. He/she can provide you with a realistic plan that will work with both a personal trainer and the group fitness classes to improve your overall health.
Second, I highly recommend finding a trainer for at least a few sessions. This will get your program started off on the right foot. You will have less chance of injury and an increased rate of returning to the gym and obtaining your goals.
Third, try some group fitness classes such as Silver Sneakers. Those programs are tailored for the aging adult, adopting functional strength training for daily living into the workout – which is far better than just plain bench pressing or squatting heavy weights. Plus, you’ll be with numerous individuals working alongside you for similar goals. It’s a great way to make new friends!
As Vaughn said: “This is a golden opportunity to spend the rest of your life being active and feeling good about it all.”
Works used for this article:
Centers for Disease Control and Prevention. (2014). How much physical activity do older adults need. Retrieved from http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html
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