Am I Too Old To Start? I’m Worried About The Unknowns of Training

Am I Too Old To Start?

It is never too late to start exercising. Many seniors feel they are fragile and would not benefit from exercise or that it puts them in danger of getting hurt. This is false. Reducing exercise is what typically causes loss of endurance and strength and a more rapid deterioration of the body.

Exercise is what prolongs your physical and mental health. Even if you must sit in a chair, there is exercise that will benefit your body.  

Modifications To Exercises Make Them Do-Able

Almost every exercise can be modified, and exercise does not have to be strenuous to have a profound impact on your health.

Because every-BODY is different, routines have to be different.

~Benitez

No two clients are exactly alike. Each person starts at a different level of fitness ranging from never been in the gym to very active. Your trainer will work with you and your doctor, if necessary, to build a training program tailored to you and your specific needs. You will start off slow and build strength and endurance.

The Benefits of Fitness For Seniors

Besides building strength and endurance, here are some of the other benefits of regular exercise for seniors:

• Helps lose or manage your weight
• Helps manage stress and boost your mood
• Rehabilitate from injuries
• It may prevent disease or keep it at bay
• Lower blood pressure
• Prevent muscle loss or build muscle
• Prevent the onset of osteoporosis
• Improve balance and flexibility
• Improve cardiovascular health
• Helps with sleep
• And the list goes on…

READ Exercise and Physical Activity for Older Adults

Training With Benitez – What Might Your Exercise Program Look Like?

When asked what a training regimen might look like for a fairly healthy senior, Benitez said that he uses the following check list with emphasis on slower motions for older adults.

Benitez (2016) says:

1.  Cardio is STILL King: I use Rates of Perceived Exertion (RPE) to gauge a client’s cardio capacity and am always mindful of their heart rates. One client’s cardio is another’s walk in the park.  I recommend cardio of 30 minutes or more (depending on the time available) which can include swimming, stair stepper or elliptical machine. These alternatives to running minimize the impact on joints.

2.  Flexibility makes it Easy: Whatever “it” is, flexibility will allow you do to “it” more efficiently.  This ensures your body can operate through a full range of motion.  Flexibility is the product of proximal stability and distal mobility. 20 minutes of static stretching following cardio gets great results.  (Note: I do believe in stretching before cardio, but only enough to warm up.  In transitioning to resistance training, it’s best to minimize the stretch and allow for greater load on weights).

3.  Resistance is Necessary: Strength or resistance training is important to ensure efficient ADL, or Activities of Daily Living.  As we age, our bones become more brittle which is why you hear about older adults who fall, break their hips and, in some cases, pass away from their injuries.  At any age resistance training is a must.  It mitigates bone loss and builds muscle at the same time.  30-45 minutes per session.   

READ Common Zumba Injuries and How to Avoid Them

Your workout could also include group classes that are created for seniors including Zumba, yoga, swimming, or outdoor classes. There are even gyms for people who are 40 and over only. The more you like the exercise you do, the more likely you are to stick with it.

Conclusion

You are not expected to walk in the gym and perform exercise like a seasoned athlete; you just need to get moving. It does not have to be painful or stressful. Everyone has a beginning point from which they build. You will be impressed with how quickly you notice changes in how you feel and how those changes impact your daily life.  Exercise can really help make your golden years golden.