Optimize your health and wellness by keeping fit
Today’s seniors are living longer than ever—thanks in part to astonishing medical advances, and also to the application of evidence-based research that helps design therapeutic solutions to better manage age-related problems and issues.
While living longer is wonderful, it is also important to live well: to enjoy a full and functional lifestyle and high quality of life. One of the biggest impediments to that goal is immobility caused by loss of muscle strength, flexibility, balance and/or depth perception. Falls are the leading cause of fatal and nonfatal injuries, and, according to the Centers for Disease Control (CDC), one in every three adults over the age of 65 falls.
Staying active is a crucial piece of the puzzle when it comes to avoiding those accidents and optimizing your health and wellness.
Benefits
Research shows there are numerous benefits to quality exercise for seniors, including enhanced strength and mobility, better bone and muscle health and reduced fall risk, as well as reducing the chances of having a stroke and delaying the onset of diabetes. The right combination of weight-bearing and high intensity resistance training can increase bone mass, bone size and bone microarchitecture, slowing the bone mineral density loss that begins after the age of 40 and heightens the chances of osteoporotic fractures. It is important to note that no other therapeutic intervention has been shown to have this kind of simultaneous and beneficial multi-system impact.
Exercises
The most beneficial exercise programs for seniors are those that target age-related weaknesses by improving strength, balance, flexibility and stability. The types of exercises that are supported by cutting-edge research as being most effective in build- ing balance and strength include dynamic balance exercises (such as standing on one foot, using your arms to catch something, and reaching above the head to “clean a window”). A general exercise prescription includes three to five weekly sessions of 30-60 minutes of combined cardio and resistance training, with a strength training component. Balance training requires just 5-10 minutes of work a day, with both static exercises (standing and balancing in various positions, on different legs, and with your eyes both open and closed) and dynamic exercises (adding bends, reaches and body movements to your balances). Walking/ treadmill work is still the best aerobic/cardio exercise, and water exercise that adds resistance is also beneficial.
Guidance
Resistance and intensity are critically important factors when it comes to getting the most out of your workouts. Moderate-to-high intensity exercise is required to manifest the kind of significant physiological change that can help you achieve and maintain lasting and impactful results. In terms of time investment, understand that the American College of Sports Medicine recommends that you spend at least 150 minutes exercising per week, and that lasting physical changes will not be seen until after at least 50 hours of exercise.
Finally, listen to your body: avoid any- thing that causes excessive pain, and avoid high impact loading that involves twisting, bending or compression of the spine. Be sure to supplement your strength and cardio training with balancing exercises, and provide 48 hours of rest to each muscle exercised. Consult with a trained geriatric therapist for additional advice on program design, exercise selection, proper techniques and personalized support.
Polly Swingle, is co-CEO and lead physical therapist of The Recovery Project. She possesses more than 20 years of physical therapy experience specializing in rehabilitative therapy for spinal cord injuries, traumatic brain injuries and neuromuscular disorders, including eight years at the Detroit Medical Center’s Rehabilitation Institute of Michigan. Swingle is a Project Walk Certified Trainer, a certified clinician in the practice of LSVT®BIG—therapy for individuals with Parkinson’s disease, a Certified Exercise Experts for Aging Adults (CEEAA) and a Geriatric Certified Specialist (GCS). She is also certified in neuro-developmental treatment, Burdenko therapy and Pilates. She earned her degree in physical therapy from Ohio University.
For more information, call Polly at The Recovery Project at 855.877.1944.