Some folks expect illness and physical decline to be part of the aging process, but advancing years no longer mean settling back into a rocking chair. According to the National Institute on Aging, exercise can prevent disease and disabilities, and can be an effective treatment for diabetes, arthritis, high blood pressure, heart disease, balance and difficulty walking. The Institute touts physical activity as a pathway to independence and improved quality of life. Using the best equipment will make your exercise experience fun and effective.
Cardiovascular Machines
Walking is a commonly prescribed exercise, and a good treadmill will provide built-in safety features and shock absorption. If walking is hard on your knees, try an elliptical trainier. The movement is smoother and less stressful to joints. If balance is an issue, recumbent steppers like the Nu-Step give you upper and lower body action from a seated position, and the foot and arm pedals can be used independently. A recumbent cycle places your body in a more comfortable position than an upright bike, with less load on the spine. If you are wheelchair bound, a UBE, or upper body ergometer, will give your heart a workout by pedaling with your arms.
Resistance Machines
One of the most versatile pieces of equipment for seniors is a small dual pulley unit like the Lifefitness Dual Adjustable Pulley which is very accommodating to seated or standing exercise, and wheelchair-friendly. Hydraulic equipment is also a good choice because hydraulic resistance is responsive to individual strength levels and there are no weight stacks. The Fitlinxx line of equipment is computerized to gather and store information about your personal fitness level that you can access each time you work out, eliminating some of the guesswork.
Alternative Exercise Options
In addition to machines, other senior-friendly equipment includes elastic resistance bands and tubing, medicine balls and stability balls. Group exercise classes like Silver Sneakers or aquacise provide a social aspect that can be psychologically uplifting and keep you motivated. Mind-body classes, like tai chi, promote balance and joint health. In a study reported in Senior Journal, Chenchen Wang, M.D., divided 40 individuals with knee osteoarthritis into two groups. The control group received education and conventional treatment for their condition while the other group participated in tai chi classes. The tai chi group reported significant reductions in levels of pain compared to the control group.
Other Considerations
The key to staying active and motivated is finding a fitness program that is right for you. Speak to other seniors in your community or church, or visit your local community center, gym or YMCA to see what is offered. Drink plenty of water before, during and after exercise. Supportive athletic shoes and cool, non-restrictive clothing will help you to exercise safely and comfortably. Prior to beginning an exercise program, consult and obtain clearance from your health care provider.
References
- National Institute on Aging: Exercise and Physical Activity: Your Everyday Guide
- Senior Journal: Senior Citizens with Osteoarthritis Find Tai Chi Exercise Relieves Pain, Helps Movement
- University of North Carollina Wellness Centers: What is Fitlinxx?
- Heaalthways Siver Sneakers Program: Welcome to Silver Sneakers
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