Exercise benefits everyone, regardless of age. For an older beginner, proper selection of exercise equipment makes the process of starting a fitness regimen more enjoyable. We'll review the basics of some home exercise equipment and finish by looking at what may be available at your local fitness facility.
Stationary Bicycles
Compact, easy to use and joint-friendly, the stationary bicycle may be the best choice for older adults looking to start a cardiovascular or aerobic fitness regimen. They usually have a small "footprint," meaning that they take up just a corner of a room. Makes and models vary in both complexity and price, but the simplest models have no electronics and are extremely easy to use. Schwinn Airdyne bikes have moving arm handles in addition to foot pedals, providing a complete upper-body and lower-body workout in one. Prices range from garage-sale bargains to over $2,000. Review your space restrictions and budget before purchasing.
Treadmills
Weight-bearing exercise strengthens bones, and cardiovascular or aerobic exercise strengthens the heart and lungs. Walking on a treadmill does both. Ranging from the purely mechanical belt system to sophisticated electronic variations complete with built-in TVs, treadmills make walking indoors year-round a great form of exercise. Some simple models can fold up for easy storage, but most take up quite a bit of room, so be certain to measure the amount of space you have available for equipment. Expect to pay at least $1,000 for an electronic model, though you may find refurbished treadmills for less through some dealers.
Resistance Bands
Compact, lightweight and affordable, resistance bands come in different strengths, are easy to adjust and offer a wide variety of strength-training options, all without taking up large amounts of space. Traditional exercises such as the chest press and the bicep curl can be easily performed by beginners. Commonly, resistance bands come in two forms: tubular and flat. Tubular bands usually feature handles for easy gripping, while flat bands can fold up and be tucked into a drawer when not in use. Prices range from $10 for a basic set to $50 for deluxe multistrand sets.
Wrist and Ankle Weights
These simple strength-training devices have the advantage of strapping or sliding onto the wrist or ankle, eliminating the need to hold onto them while working out. Several varieties have adjustable inserts, enabling you to increase or decrease the amount of weight lifted. Inexpensive and small, a complete set of these weights takes up about the same space as a large dictionary, making them a good choice for people looking to keep their living room from turning into a gym. Prices range from garage-sale bargains to $25.
In the Gym
Recent advances in technology have made fitness facilities much more user-friendly for the older adult looking to begin exercising. The recumbent bicycle, like the standard stationary bike, provides a cardiovascular workout but includes a sturdy back support for comfort. NuStep has a line of recumbent stepping machines that feature a pivoting seat, making them very easy to use. Many gyms also have arm ergometers, devices that enable you to get a cardiovascular workout using just your upper body. Gym membership is increasingly affordable, with prices as low as $25 per month, and some insurance companies will pay for them completely! Review your options and policies carefully before making a decision.
Caution
Using faulty fitness equipment can be dangerous, so while it may seem like a great deal to buy that old ski machine at a garage sale, be careful. Check out all parts of each piece of equipment to be sure that they are sturdy, stable and in working order. Better yet, buy new if you can, and at least you will have a warranty should something go wrong. And as always, be certain to check with your primary care physician before beginning an exercise program.
References
- "American College of Sports Medicine's Guidelines for Exercise Testing and Prescription," vol. 7; 2006
- "ACSM's Resource Guide for Exercise Testing and Prescription," vol. 5; 2006
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