According to the National Institute of Health (NIH) Senior Health website, “most people will lose twenty to forty percent of muscle tissue as they age” resulting in a condition called sarcopenia. Even though many older adults are physically active, they can still gain additional benefits from participating in structured exercise programs.
As many adults age, less emphasis is placed on physical fitness through strength training and cardiovascular exercise. Even though fitness programs are typically viewed as activity for younger and middle aged adults, people of all ages and all activity levels can benefit from an increase of physical activity though exercise plans and programs. Senior fitness programs can provide a number of health benefits for older adults such as the delay and prevention of illness and disease, increase strength, develop balance and improve mental health.
Safety and Senior Exercise
Before beginning an exercise routine a physician should evaluate an individual’s current health, including current medical conditions and health risks. Exercise should begin slowly and progress based on the doctor’s recommendation. Senior fitness programs do not have to be intensive to provide optimum health benefits. Even mild to moderate exercise programs can increase physical and mental health.
Any exercise program should be discontinued if it results in physical pain or discomfort – and physician consulted for medical diagnosis and advice.
Physical Activity Versus Physical Exercise
Many older adults and seniors are already physically active – but physical activity is not enough to prevent the loss of muscle tissue associated with sarcopenia.
- Physical Activity – are activities that are planned or unplanned, and part of a daily routine. Even though physical activity can delay loss of muscle tissue, it should be combined with an exercise routine for maximum results.
- Exercise – a planned and structured activity done alone or in a group setting. Activities are related to strength training or aerobic exercise and are meant to improve muscle strength, balance, flexibility and endurance.
Benefits of Senior Exercise
Starting and exercise plan for seniors will not only prevent muscle loss, but can prevent the onset of physical conditions and disease associated with aging. Some benefits of senior fitness include, but are not limited too:
- Decreased risk of falling – increased muscle strength and balance can decrease the risk of falling, which is a major cause of health related injuries for older adults.
- Increased mental health – being more physically active assists the mind in staying active and can decrease risks associated with diseases such as Alzheimer’s. Exercise also releases chemicals into the bloodstream that can increase sleep quality, improve mood and decrease the risk of depression.
- Reducing health risks – Current health conditions can be improved with regular exercise and can be used to reduce high blood pressure, decrease risk of heart disease or stroke, weight management and increase bone density.
Improving Health Through Exercise
Starting a healthy lifestyle through an exercise program can be done at any age, but is particularly important for seniors and older adults. After a physician approves the start of an exercise program by evaluating current health conditions and level of fitness, exercise should begin slowly to avoid injury. With regular participation in an exercise program muscle loss will begin to reverse, health conditions can improve, risks decrease and mental health improve.
Source:
Saisan, Joanna et. al. HelpGuide.org. Senior Fitness and Exercise: Guidelines and Tips for Older Adults. May 2009 (accessed 10 Nov 2009).
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