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The Top 10 Reasons Seniors (or Anyone) Should Exercise

By Maggie Rappaport

Although I enjoy training clients of all ages, my personal niche in the fitness world has become training men and women 50 years and up. I guess that would make me a “senior fitness specialist.” While many of us are looking to shrink our waistlines, fit into smaller clothes or simply be a little happier with the image we see in the mirror, the majority of my client base expresses their goals less in terms of what they can see but more in terms of what they can do or how they feel.

Take Marge, for instance. At 88 years of age, her fitness goals include being able to manage the three flights of stairs in her daughter’s home. If you can’t relate to Marge right now, how about in 20 years, 30 years, or beyond? I’m fond of reminding my younger clients that they’re in training now for the rest of their lives and what they do today sets them up for lifelong success. How will you measure your fitness level and your goals when you reach your senior years?

American Council on Exercise has been in the business of certifying fitness professionals and educating the public since 1985. A few years ago they did a comprehensive study about senior fitness and released their Top 10 Reasons Seniors Should Exercise. The following is a summary of their results:

1. To increase bone density and prevent osteoporosis – As our average lifespan increases, so does the incidence of osteoporosis. In fact osteoporosis affects more than 25 million people and leads to 250,000 hip fractures each year. Weight bearing activity delays the onset of osteoporosis and in some cases helps reverse its effects. About those hip fractures: We often assume that the fall comes first when in reality osteoporosis can cause the fracture which in turn results in the fall.

2. To improve self-efficiency and maintain independence – If you were to survey my clients, they would tell you that losing their independence would be catastrophic to their quality of life. Remember when I mentioned Marge? She loves her daughter dearly but does not want to be a burden. She wants to be able to drive to her appointments, go out to dinner when she wants to, and travel wherever she’d like. This is the primary goal of her senior fitness program.

3. To increase metabolism – Most of my clients (especially the women) are painfully aware that our metabolism slows as we age. Strength training helps improve our metabolism because the muscle mass increases. Add some fat-burning cardio at the proper intensity (see Reason #10) and we can see a reduction in overall body fat percentage. Even though my senior clients don’t always choose losing weight as their primary fitness goal, they are very happy when they become leaner (but not meaner!)

4. To maintain balance and improve reflexes to decrease falls – Remember Reason #2? The injuries resulting from a fall can leave you laid up for quite a while, which will take that sense of independence away. When I’m working with clients, I remind them that balance training isn’t about setting up the expectation that they will improve to the point where they will never lose their balance, but rather we will improve their reflexes. We “practice” losing our balance when we sit on stability balls (under very specific conditions, of course) or standing on balance cushions. We cheerfully refer to the loss of balance not as falling, but as a “spontaneous” or “unplanned exit.”

5. To create a sense of community or feeling of belonging – No exercise plan can be successful if the participants don’t show up. When seniors exercise, particularly in groups, their adherence to their fitness programs dramatically increases. Now don’t get me wrong. I like to think I’m a pretty good instructor, but I have had some participants who have been with me for 10 years or more. Yes, I’m helping them meet their fitness goals, but that sense of camaraderie is a significant motivating force.

6. To improve pulmonary function – People of all ages see improved pulmonary function when they exercise, but changes in the vertebral discs as we age in turn diminish our ability to breathe efficiently. Core training, especially strengthening the muscles that support the vertebrae, helps improve pulmonary function. Who wouldn’t like to breathe a little easier?

7. To boost mood – The endorphins released during exercise help offset depression. The knowledge that we’ve done something terrific for our bodies gives us a sense of accomplishment. After a moderate-intensity workout we often feel quite empowered and ready to take on the world! And a good belly-laugh is good for strengthening the abdominals, too.

8. To help prevent and regulate diabetes – Regular exercise helps to regulate insulin levels. In addition, the resulting weight loss improves circulation and other risk factors for diabetes, such as heart attack, stroke, and peripheral neuropathy.

9. To improve flexibility, joint range of motion and functional movement – Flexibility exercises help the body move the way it was intended to. Quality of life can be maintained or improved. At my gym, our trainers excel at working with clients who have worked with physical therapists. The physical therapy exercises are designed to restore (as much as possible) function and range of motion after injury or surgery. Our job is to continue the path of recovery and improve strength where appropriate. An additional benefit of improved flexibility – improved circulation.

10. To improve cardiovascular strength – Cardiovascular exercise, such as walking, swimming, biking, etc. challenges the heart and makes it stronger, therefore reducing the risk of heart disease. The intensity should be carefully monitored; too much and the heart can’t handle it, too little and no significant progress is measured.

About the Author:

To see ACE’s “Top 10 Reasons Seniors Should Exercise,” please visit http://www.TrainingZoneTucson.com/top10reasons.htm

To more information on monitoring exercise intensity, please visit http://www.TrainingZoneTucson.com/fitt.htm

For more fitness tips and info, please visit http://www.TrainingZoneTucson.com/toolbox.htm

Maggie Rappaport has been ACE Certified since 1990 and has worked with a variety of clients over the years. She is co-owner of The Training Zone, located on Tucson’s east side. For more information, please visit: http://www.TrainingZoneTucson.com/bios.htm