Key Steps in Exercising for the Elderly

By 2030, one-fifth of Americans will be over 65 years old. This staggering number of older adults threatens catastrophe to a healthcare system already stretched thin. It is thus imperative that we as a nation work together to ensure healthier aging. One of the most effective tools for maintaining good health is through exercise, especially exercise done right.

  1. Assess Your Needs and Limits

    • There is a purpose to every exercise, and your physical needs determine the correct training source and methods. People having serious health issues should first discuss any exercise program with their healthcare provider. For specific physical issues, your doctor may order specialized exercises from a physical therapist. Otherwise, a visit to a trained fitness coach is the best way to assess your strengths and weaknesses and how exercise can help. Honest self-awareness of your limitations is as important as knowing what to work on.

    Set Realistic Goals

    • Once you and your fitness trainer determine where to concentrate your efforts, goals can be set. It is important they be realistic, achievable and measurable. Sometimes too much is expected from exercise, and it's discouraging when goals don't conform to reality, no matter how hard you work at it. Set goals incrementally and exercise reasonably. For example, you might want the hamstrings of your youth in a week, but that's an unrealistic goal that can cause serious damage. Exercise is far more effective and rewarding when you challenge yourself and work reasonably to reach your goals, however humble they may be.

    Work on Balance, Flexibility and Strength

    • Focus on three areas to gain the most benefit from exercise. By honing your sense of balance, you decrease the risk of taking a bad fall, one of the leading causes of injury among older adults. Stretching exercises make us more nimble and prevent injuries. Stretches also help reduce inflammation and pain. Sarcopenia is the normal loss of muscle mass due to age-related changes to the body. Exercise can train muscle groups to supplement one another, maintaining strength. A stronger, better-balanced and more flexible body helps make you safer and feel better.

    Monitor Your Progress and Stay Motivated

    • Monitoring doesn't mean to obsess over pounds, percentages and numbers. Your body is usually your best guide. If you feel pain -- anywhere -- don't push it further. At the outset, be sure any exercises you begin have measurable goals. Having an idea of your progress at any given time serves to reward your efforts, keep you motivated and determines further training.