The human body is designed to move — the more you move, the better your health. However, older individuals may face a greater challenge while working out due to chronic disease and/or physical limitations. All they need to do is start gradually. Physical activity can help extend years of independent living. One part of physical activity is strength training.
Many studies have shown that strength training leads to improvement in power output and inter-muscular co-ordination. Strength training will not only enhance muscle strength, but also improve blood circulation, flexibility, bone strength and internal organ health. Designing exercise programmes for an older group is important to reduce age-associated problems like osteoporosis, heart disease, diabetes, obesity and stroke. Working out regularly helps boost the memory power and reduces injuries. Properly-performed strength programmes help cope with such as back Kyphosis and Scoliosis, muscle-wasting, glucose intolerance and even weight-management issues. Current research has shown that even in a person over 80 years, muscle strength increases with regular exercise.
Bone structure is maintained by the force of gravity (upright posture), and the lateral forces associated with muscles contraction. Strength training and walking and jogging are better than bicycling and swimming for bone health. But in the case of older people, jogging and walking are associated with injuries. So strength training is the best option to redevelop muscle mass, flexibility and balance.
Older people must have a medical check-up and a doctor’s clearance before they start working out. This is necessary to evaluate chronological versus fitness age. For example, a 75-year-old may be able to participate in a workout designed for someone 10 years younger. The exercise programme should involve endurance, flexibility and strength.
In cases where the individual suffers from severe coronary heart disease, uncontrolled hypertension, chronic obstructive pulmonary disease (COPD), uncontrolled diabetes or renal disease the workout may need to be designed in consultation with a physician.
The writer is Director, GFFI Fitness Academy.
neeraj.gffi@hotmail.com
What to do
Frequency: 2-3 times a week, in conjunction with a cardiovascular programme.
Duration: Around 60 minutes depending on the individual’s fitness level.
Intensity: Low to moderate with higher repetitions, substituting any free-weight routines that are hard to perform with a machine- or partner-assisted routines. Should be at approximately 60 to 75 per cent of maximum heart rate.
