Elderly individuals not only can, but should exercise. The intensity of the exercise program is dependent on individual fitness levels. Exercise and physical activity can help older adults combat some of the effects of aging.
Things to Do Prior to Starting an Exercise Program
The American College of Sports Medicine recommends that men over the age of 45 and women over the age of 55 should get a physician's clearance before beginning an exercise program. Make sure you have appropriate attire for physical activity, like loose-fitting comfortable clothing and supportive athletic shoes.
Cardiorepiratory Training
Cardiorespiratory training has many benefits, like reducing blood pressure, increasing energy, improving immune function and decreasing the risk of diabetes. Examples of cardiorespiratory training include walking, jogging, swimming, cycling and dancing. It is important for the activity to be accessible, convenient, and enjoyable. Activities can be broken into smaller sessions (e.g., 10 minute bouts).
Resistance Training
Resistance training has many benefits, including decreasing muscle atrophy (the loss of muscle), strengthening bones, increasing the strength of connective tissues and allowing older individuals to maintain or improve their functional strength. Resistance training should be performed two non-consecutive days of the week. Perform eight to 10 exercises with intent to strengthen all of the major muscle groups. Each exercise should performed for at least one set, for 10 to 15 repetitions. For the elderly, it is especially important to keep the exercise in a pain free range of motion. If the exercise hurts, decrease the range of motion; if it still hurts, substitute another exercise.
Flexibility Training
Stretching can help elderly individuals decrease chronic muscle tension, improve functional ability, and increase circulation to muscles. According to the American College of Sports Medicine, stretches should be held for 15 to 30 seconds, with 2 to 4 repetitions of the stretch performed.
Individual with Osteorarthritis
Exercise can be especially effective in helping elderly individuals who suffer from arthritis. Stretching is particularly beneficial. Intense exercise should be avoided on days when pain is severe. Remember to always perform exercise using a pain free range of motion.
Tags: range motion, American College, American College Sports, College Sports, College Sports Medicine, elderly individuals, exercise program