Fitness training examples for older adults

Below are some basic guidelines for exercise prescription for the older adult:

Warm-up

Here are some of the best ways to warm up and their benefits:

• 10 -20mins of rhythmical continuous aerobic movement
• Can be done seated or standing
• Focus on large muscle groups – quads, glutes, chest, back
• The range of motion should be easy and gradually increase to individual limits and gentle stretching can be added
• Social aspects can be considered in a group situation – mixing and greeting
• Circle warm-ups can be useful – hand-holding can increase confidence and support.

Considerations

Some important points to consider before any fitness training:

• Add reps before sets or intensity
• Gradual progression with weight, frequency, and duration
• Both large and small muscle groups to be trained – used in activities of daily living
• Pain-free, the fullest range of motion possible
• No hyperextension or joint locking
• 48-hour recovery, longer for those with chronic conditions
• Individualised programs are important as each person’s needs will be different
• The correct technique as much as posture and health conditions allow
• Encourage good posture in all positions – lying, seated, standing
• Core stabilisation should not be neglected
• Pelvic floor work for both males and females should be included
• Combination of the compound and isolated exercises
• Slow to moderate velocity
• Variety is important as daily tasks like hanging clothes on the line, walking up and downstairs, carrying groceries, bending and reaching all require different muscles working together
• The inclusion of a balance activity is important for fall prevention.

Beginner example program

Can be done at home or in a small group

Beginner program on the gym floor

No health conditions

Functional and Balance Training

• Movement in all planes – up/down; forward/backwards, rotational and diagonal
• Accelerate, decelerate and stabilise joints – movement at different speeds, stop quickly, rotate, change directions – move sideways, forward, backward, diagonally
• Perform exercises in a variety of different body positions – seated, kneeling, lying, standing, on both or one foot
• Change surfaces- hard, soft, use pieces of foam to exercise bare feet and to assist with balance training – different thickness and density
• Got to start somewhere!

Exercise examples

Sit and Move Source: http://www.StrongerSeniors.com/

Seated Functional Activity examples Source: http://www.acefitness.org/images/webcontent/certifiednews/BalanceExer1.jpg

Standing Functional Activities examples Source: http://www.acefitness.org/images/webcontent/certifiednews/BalanceExer2.jpg

Training in groups example Source: http://saveyourself.ca/resources/images/fitness-classes.jpg

Balance & Mobility

Aerobic Endurance

Cool Down

Here are some ways to cool down and their benefits:

• 5-10 minutes
• Static stretching phase
• Simple mind-body activities
• Relaxation phase
• Catecholamines (epinephrine and norepinephrine) are elevated in response to higher intensity aerobic exercise – exercise-induced irregularities in heart rate are rare but can induce cardiac incidents in high-risk clients
• Cooldown slowly decreases the level of these hormones in the system reducing the likelihood of cardiac events.

Flexibility

Here are some ways to improve flexibility and their benefits:

• Better flexibility will improve posture and gait
• Dynamic stretching in warmups to enhance the range of motion
• Static stretching when the body is at its warmest – cooldown
• Promote good technique and spinal alignment as much as feasible
• Balance issues? – are there other ways to stretch, eg. seated in a chair.

If you’re interested in learning more about fitness programmes for older people, please check out the online course, from Central Queensland University, below.