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PT Tips: Stay Active No Matter What Age

Posted on Jul 03, 2015

Posted in: PT Tips

Staying active throughout life plays a crucial part in both mental and physical health. According to the World Health Organization, only 22% of the population 65 years and older continues to exercise regularly and that number splits in half as adults reach the age of 85 years of age. With less time spent exercising, we are putting ourselves at risk for a number of chronic diseases such a heart disease, type two diabetes and stroke. It also leads to poor bone health (especially in women) increased blood pressure, obesity, increased risk for falls, decreased mood and decreased quality of life. With experience working with older adults, there are a ton of ways for everyone to meet the exercise recommendations.

What is recommended for older adults and exercise?

• Aerobic: 150 minutes of moderate exercise/ week or 75 minutes of vigorous exercise per week
  • can be broken up into smaller 10 minute bouts
  • 30-60 minutes/ day
• Balance: 2-3 times per week
• Flexibility: 2-3 times per weeks
  • hold stretch for 30-60 seconds at mild discomfort
• Strength: 2x per week (non-consecutive days)
  • 1-2 sets
  • 10-15 repetitions
  • 8-10 exercises involving all major muscle groups

What are the benefits of exercise?

• increased energy
• decreased risk of disease
• decreased risk of falls
• improved mood
• decreased blood pressure

 

Here are my personal favorite workouts designed just for older adults:

• Water aerobics: What a great workout! This workout it easy on your joints and gives a total body burn at the end.
  • Try it for yourself:
    • Deep water running: 10 seconds hard, 30 seconds rest x2
    • 15x hamstring curls (against wall)
    • 15x hip abduction (out)
    • 15x hip adduction (in)
    • 20x single leg calf raises
    • Deep water running: 10 seconds hard, 30 seconds rest x2
    • 10x bicep curls with underwater weights
    • 15x overhead press with underwater weights

 

• Circuits: Circuits of any kind can be used for both strength and cardio training. The best part is that they as hard or easy as you want.
  • Try it for yourself: 
    • Station 1: 20 seconds of wall squats with stability ball
    • Station 2: 20 seconds medicine ball press ups
    • Station 3: 20 seconds of balance (single leg or double leg)
    • Station 4: 20 seconds of lateral shuffle with resistance band
    • Station 5: 20 seconds of push-ups
    • Station 6: 20 seconds jump rope
    • Station 7: 20 seconds step-ups
    • REPEAT 2-3x

• Seated exercises: 
  • Try it for yourself:
    • 15x chair squats
    • 12x  overhead press with small weight (or even a can of soup)
    • 15x leg extension
    • 15x hamstring curl with resistance band
    • 12x lateral raises with small weight
    • 12x frontal raises with small weight
    • REPEAT 2x

• Body Weight Exercises: No need for a gym for these exercises!
  • Try it for yourself: 
    • 10-12x lunges
    • 45 seconds clams
    • 15x bird dog
    • 12x body weight squats
    • 20 seconds mountain climber
    • 12x single leg calf raises (use a step)
    • 15x arm circles
    • 20-30 second plank
    • REPEAT 2x

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