The fitness trend began in the 1970s. Those who began exercising when Jane Fonda and Kenneth Cooper were household names have probably maintained their fitness level but still require exercise program modification. Experts at the National Institute on Aging advise seniors that have never exercised to begin a conservative workout program. Members of the American College of Sports Medicine Advisory Committee on Aging stress the importance of exercise as an intervention method to reduce and prevent age-related illnesses.
Aerobic Programs
According to the American College of Sports Medicine, maximal oxygen consumption potentially declines from five to 15 percent per decade after age 25, but studies show that regular prolonged aerobic exercise produces a 10 to 30 percent oxygen consumption increase. Aerobic programs for the elderly must take into account the participant's exercise history and musculoskeletal issues.
Aim for 15 to 30 minutes of aerobic exercise four times a week. Varying your aerobic workout with walking programs, swimming, aqua aerobics, low impact aerobic dance, and indoor aerobic exercise may prevent overuse injuries.
Weight Bearing and Resistance Training
The National Osteoporosis Foundation stresses the importance of weight-bearing activities and resistance training to prevent low bone density. Some aerobic activities qualify as lower-body weight-bearing exercise, but seniors should add weight or resistance band training for the upper body as well.
Perform three weekly strength-training workouts, and do one set of 10 to 15 repetitions of each exercise. Begin with exercises for the larger muscle groups, such as the bench press for the pectoral muscles or the seated row for the back muscles, and conclude the workout with isolation exercises for the smaller muscles such as the biceps curl and triceps extension.
Balance Training
In 2003, the Centers for Disease Control reported that physical falls led to the deaths of 13,700 elderly citizens. Balance training is therefore crucial for senior citizens. These programs include t'ai chi classes, or simply basic balance programs that involve sitting on a stability ball and lifting one foot from the floor.
References
- Medicine & Science in Sports & Exercise® Volume 30, Number 6 June 1998 Position Stand Exercise and Physical Activity for Older Adults
- National Osteoporosis Foundation: Exercise for Healthy Bones
- National Institute on Aging: Chapter One: Getting Ready
- Senior Journal: Falls Have Become the Leading Cause of Injury Deaths for Senior Citizens
- National Institute of Health: Exercise and Physical Activity for Older Adults How to Get Started
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