Regular exercise is a key component of healthy aging, and adults over 65 can gain substantial health benefits from regular participation, according to the Physical Activity Guidelines for Americans. Aging produces changes in the body and physical abilities, so it is important that older adults who are new to physical activity choose exercises and equipment appropriate for their fitness level.
Considerations
According the American College of Sports Medicine, aging is associated with reduced aerobic capacity. A change in body composition resulting in decreased functional ability of skeletal muscle and gradual fat accumulation influences the exercise abilities of older adults when beginning an exercise program. This should be kept in mind when selecting exercise equipment. Lighter weight dumbbells and less complicated cardiovascular machines such as treadmills are ideal. In addition, equipment for cardiovascular exercise as well as resistance training exercise is important to combat the effects of aging in adults.
Types
A recumbent bike is an excellent piece of cardiovascular equipment for older adults first starting out because it is low impact and easy to use. Treadmills for walking are also a good option. More complicated or advanced machines requiring more balance, such elliptical machines and stair-steppers, can be incorporated as endurance and strength build. Elastic exercise bands and tubes are ideal for resistance training. Weight machines are also a good choice for older adults. Mats and stretching stations are important to focus on stretching the muscles and improving flexibility and balance.
Benefits
Balance is a key component, especially when it comes to cardiovascular activity. When walking on a treadmill, adults over 65 can progress from using the handrails for support to walking with their hands swinging freely, an indication that balance has improved--which is important for functional ability. An elliptical machine can improve balance even more and provides a lower impact activity that is better for aging joints. Elastic exercise bands provide low to moderate resistance for weaker muscles and can be the focus of a beginning resistance training program. They also can be incorporated into a more advanced program for variation. Weight machines help individuals perfect proper form and build stabilizing muscles while strength training. This skill and strength can then be used to perform free weight exercises over time if desired.
Features
Home-use cardiovascular machines such as treadmills designed to fold up for storing are not ideal for older adults who may not be able to push and pull heavy loads. Operational consoles should be easy to use with a "quick start" option that will allow you to begin exercising without inputting information or selecting a program, which may be complicated for new exercisers. Fully electronic equipment, such as treadmills that change incline automatically, are preferable to less advanced machines that must be adjusted manually, as these can be heavy and awkward. Exercise bands and other resistance training equipment should come in sets with different intensity levels. Likewise, a selection of weights ranging from 3 to 10 lbs. is ideal so that you can conveniently progress to more weight or resistance as you grow stronger.
Warning
Regardless of what type of equipment is selected, choosing a moderate- to high-priced option is beneficial when it comes to these types of purchases. According to Consumer Reports, treadmills and elliptical machines costing more than $2,000 purchased from specialty fitness stores had very few defects. While most problems associated with lower-priced machines such as mechanical failures are covered by warranties, it can take multiple phone calls and several weeks for repair or replacement. When it comes to exercise equipment, a quality piece is worth the investment.
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