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EXERCISE FOR OLDER ATHLETES
Even in their 80s and 90s adults respond to appropriate exercise training by becoming healthier and stronger. "I thought when I got this old, I could take it easy!" your elderly client complains. "When I watched a water exercise class on a cruise last year it looked like so much fun. Now I know it's hard work! And you are recommending weightlifting too? What ever happened to taking it easy in your golden years?"
In the not so distant past, it was thought that exercise for seniors was a waste of time at best, and possibly harmful to an aging body. Now it is known that older adults, even those in their 80s and 90s, respond to appropriate exercise training by becoming healthier and stronger. Cardiovascular health Endurance exercise training improves cardiovascular health for people of all ages. According to the few studies that have looked at training adaptations in older adults, endurance exercise appears to produce favorable effects on cardiovascular risk factors that are similar to those found in younger populations. Light- to moderate-intensity endurance exercise seems to help lower blood pressure, especially for those with mild to moderate elevations. Exercise training also improves blood lipid profile, increasing HDL cholesterol levels and reducing the level of plasma triglycerides. In older adults, these improvements in lipid profile may occur only with improvements in body composition. As with younger subjects, body composition often improves with exercise training, even with little or no change in body weight. One interesting study found that intraabdominal fat decreased by 25 percent in older men who lost only about five pounds of body weight. These results were especially encouraging since intraabdominal fat increases cardiovascular risk and tends to increase with age. What type of endurance training program is best? Whatever works best for your clients. Older adults are usually most familiar with walking, swimming and cycling, although many enjoy group exercise classes. Even light- to moderate-intensity exercise reduces blood pressure and improves quality of life. This type of exercise is great because it is accessible to people of all ages, including those with existing risk factors. (You will want a physician's clearance and possibly a stress test for an at-risk client.) Healthy and conditioned older adults can enjoy the additional benefits that accompany more vigorous exercise. |
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Musculoskeletal health While endurance exercise is usually the cornerstone of an exercise prescription for young and middle-aged adults, strength training is often the best first exercise step for older adults. Strength training improves quality of life within a relatively short period, and musculoskeletal conditioning helps get older people, especially those new to exercise, ready for endurance exercise. You may be aware of recent studies demonstrating the enormous benefits of strength training for even very old people. These studies introduced an untapped market for the weight room and demonstrated the tremendous therapeutic potential of strength training for the very old. Aging is characterized by loss of muscle mass and muscular strength. In old age, this decline is often associated with extreme muscular weakness that can interfere with simple daily activities such as carrying groceries and other housekeeping tasks. The remedy? Strength training. Like other people, seniors experience increases in both muscle mass and strength in response to appropriate strength-training programs. Appropriate does not mean low intensity. Studies reporting significant strength improvements in older adults have used fairly heavy resistance (from 60 to 100 percent of the one-rep maximum (RM)). In addition to increasing muscle mass and strength, weight training improves bone density and strength of connective tissue structures, such as joint capsules, ligaments and tendons. An increase in muscle mass is accompanied by increases in metabolic rate, dynamic balance (thus reducing risk of falling) and overall level of daily physical activity. Strength training can also improve insulin sensitivity, thus decreasing risk for type II diabetes. What about flexibility? Flexibility declines with age, so it makes sense to include stretching in every exercise program. Little research has been done on the impact declining flexibility has on health and quality of life, but most seniors will tell you that stretching helps them feel younger and more limber. |
Postural stability and prevention of falls
With aging, bones become less dense and more prone to fracture.
Fractures pose a significant health risk for older adults, and often
lead to permanent disability. Fracture risk can be reduced by
preventing and treating osteoporosis, which makes bones frail, and
also by preventing the falls that break bones.
Exercise that places force on the musculoskeletal system may help to
slow bone mineral loss, but additional nutrition and pharmacological
therapy may also be required. Preliminary studies suggest that
broad-based exercise programs that include balance training,
strength exercise and walking improve postural stability and reduce
risk of falling.
Psychological well-being
Many studies support the connection between regular physical
activity and psychological well-being. Exercise helps prevent and
treat depression, improve perceptions of self-efficacy and may even
improve cognitive function. (Cognitive function refers to variables
such as reaction time, memory and problem-solving ability.) Exercise
helps relieve stress and improves quality of life.
A therapeutic modality for chronic disease
Chronic health problems, such as arthritis, diabetes, coronary
artery disease, depression and insomnia, become more common as
people age. Many of these are helped to some extent by physical
activity. When prescribing exercise to clients, be sure to
incorporate exercise appropriate for their health concerns.
The best exercise program
An exercise program for older adults should be individualized to
their health concerns, physical limitations (if any), fitness goals
and interests. While strength training three times a week might be
the first step for an older, sedentary client, many clients will be
ready for a more varied program that includes endurance, strength
and flexibility exercises.
Some older adults enjoy a group exercise setting. Many seniors,
especially women, did not have much in the way of physical education
or active role models in their youth. Men may have been encouraged
to be active when they were young, but not during middle age. Group
settings provide support, role models and fun. Since retired folks
are not bound by nine-to-five work schedules, fitness centers often
offer senior classes at times when the center would otherwise be
empty, such as during midmorning hours.
REFERENCE
Mazzeo, R.S., P. Cavanagh, W.J. Evans, et al. Exercise and physical
activity for older adults: American College of Sports Medicine
Position Stand. Medicine and Science in Sports and Exercise. 30:
992-1008, 1998.
by Barbara A. Brehm, Ed.D. A professor of exercise and sport
studies at Smith College, Northampton, Mass.
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Sleeping problems have reached epidemic proportions in the U.S., with about one-third of the adult population reporting problems sleeping within the past year.
The long-term Psychological benefits of exercise include reduced symptoms of chronic stress, anxiety and depression, improved self-confidence and body image as well as improved sleep quality.