The U.S. Department of Health and Human Services recommends exercise routines for most seniors over 65. Despite the benefits of engaging in moderate exercise several times a week, three-quarters of seniors do not undertake any physical activity. Seniors looking to improve their health should consider starting an exercise plan.
However, for their safety, they should share their plans with their doctors and consider the following factors:
Mobility Limits
Older people often experience difficulty moving or controlling their bodies. Seniors with long-term conditions, such as obesity and diabetes, may develop complications that impact their mobility.
Arthritis and other diseases that impact the joints can also reduce range of motion. Many older people also lose muscle mass due to physical inactivity. While exercise can strengthen muscles, reduced mobility can also limit the types of exercises seniors can perform.
Trainers and doctors recommend that seniors with limited mobility perform less intensive exercises more frequently. Low-impact activities such as swimming or walking can be part of an everyday routine. While exercising, seniors should note any signs of pain or discomfort. Adding a stretching pre-and-post workout routine will also protect muscles.
Exercises to Avoid
It is important for seniors to remain physically active. However, some types of exercises are simply too risky for older people, especially if they were not physically active before.
Many resistance exercises, such as pull ups and sit ups, put too much strain on the back and upper body. As many older people have back injuries, these types of exercises are not advised.
Older people should also avoid weight training exercises that require intense upper body strength and balance. Body weight only exercises, such as planks and squats, can build muscles without the risk of injury.
Finally, high intensity exercises that accelerate the heart rate are not suitable for many seniors. Older people with cardiovascular or pulmonary conditions should only perform high intensity exercises such as running under supervision.
Dietary Concerns
Seniors who want to become more active will also need to change their dietary intake. Eating the right foods can accelerate muscle repair, which is an important part of building strength.
Carbohydrates, protein, fats and fiber are especially important for building muscle. Seniors can ensure an adequate intake of macro and micronutrients by eating at least five portions of fresh fruit and vegetables every day.
Also, older people should limit saturated fat from processed meats, baked goods, and butter. Dietary fats should come from healthier sources, such as olive oil and avocado.
Protein and calcium are essential for reinforcing bone density and muscle growth. Low-fat milk, fish, and healthy cuts of meat are rich sources of protein.
Seniors who engage in physical activity will need to increase their water intake to avoid dehydration. Health experts have a formula for determining hydration needs. Seniors should divide their weight by three. The result in ounces is the target amount of water to drink every day.
Fall Prevention
Older people are much more likely to fall. The aging process in some people negatively impacts balance and strength. Further, seniors who fall are much more likely to be seriously injured. Older people also face a longer recovery time for traumatic injuries.
When starting a new exercise routine, fall prevention is key. Some exercises require movements that can increase the risk of fall. Older people should talk to a trainer specialized in working with seniors who can adapt the exercise.
Using props like chairs and tables can also strengthen the body while cutting fall risks. Proper footwear can also reduce the chances of slips and falls. Shoes should fit properly and support the ankles. The bottom of the shoe should be suitable for the senior’s workout environment. For example, walking shoes have thick soles for shock absorption, while gym shoes prevent slipping on canvas floors.
Injury Prevention
Anyone can develop injuries from exercise. However, seniors are particularly vulnerable. Thankfully, there are many steps older people can take to protect themselves from exercise-related injuries.
Before starting any new routine, seniors should visit their doctor for a complete physical exam. The doctor can provide updated advice on the types of exercises that would be beneficial and those that should be avoided.
The exam can also assess the senior’s current level of fitness. Older people who do not have a history of being physically active should ease into a routine. Once they build preliminary strength and stamina, they can add more challenges into their workouts. Exercise experts recommend increasing activity level in gradual increments of 10 percent.
Seniors must also schedule rest days between workout sessions. While low-impact exercises such as walking can be performed every day, more intense activities should only occur two or three times a week.
This allows for the muscles to repair themselves and grow stronger. Overworking muscles can lead to repetitive use injuries such as strains and sprains. Seniors experiencing pain or swelling should pause their routine and talk to their doctor.