Training for healthy aging: The whys and hows

To preserve your independence and quality of life it is important to train differently, smarter. Not only are we trying to overcome the loss of muscle mass and strength, but we need to build resilience to ease  and manage chronic conditions, and to reduce our overall physical vulnerability.

There are three key areas in which we need to be mindful as we pursue fitness as older adults: strength, flexibility, and balance training (agility).

Strength Training

You may remember how you lifted weights as a 20 or 30 year old, well, when we get to be about 50 so much has changed within our bodies and we need to mindful that strength training looks a little different. Injury prevention is the main concern are injuries and over exertion. Studies have shown that resistance training and isometric training actually is better at building strength with minimal injuries. 

In the Journal of Strength and Conditioning Research it summarizes the many ways in which resistance training promotes healthy aging. “Current research has demonstrated that resistance training is a powerful care model to combat loss of muscle strength and mass in the aging population.” Mark D. Peterson, Ph.D.

A few examples of effective strength training are:

• Medicine balls or sand bags – weighted balls or bags.
• Resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.
• Suspension equipment – a training tool that uses gravity and the user's body weight to complete various exercises.
• Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.
  

Flexibility Training

• Yoga - reduces stress and allows you to focus by using breath control, simple meditation and bodily postures. Not only does it enhance your balance and flexibility, but yoga also leaves you feeling stronger and more mentally focused. Yoga can be both a low impact and highly effective activity.
• Dynamic stretching over static stretching- Whether you’re lifting weights or going for a run, dynamic stretching is a more beneficial warm-up exercise than static stretching. 

An example of a dynamic stretch for someone planning to run is a knee-to-chest exercise:

• While standing, lift your knee toward your chest, then bring your foot toward the ground.
  
• Hug your shin as you bring your knee up so your knee cap rests against your chest.
  
• Alternate each leg and do this 10 times.

This stretch mimics a running stride and warms up the muscles you will use during your run. To make some dynamic warm-ups a little easier, you can hold on to something sturdy and stable like a railing or chair.

Balance Training
Acquiring and maintaining good balance is greatly beneficial for older adults as prevention for falls, injury, and loss of independence. 

• Tai Chi- Originally created for self defense, tai chi involves a series of body movements you perform in a slow, focused manner while breathing slowly and deeply. This ancient Chinese exercise is a low-impact activity that puts minimal stress on your muscles and joints — so it’s safe for all ages and fitness levels. Tai chi will help improve your leg strength, flexibility, range of motion and reflexes.
  
• Pilates-  Pilates and balance go hand in hand with its positive effects on strength and coordination. This decreases the fear of falling, which often leads to a reduction of movement and lack of mobility.
  Balance is required in daily activities such as walking, getting up and down from a chair or the ground, picking up or carrying objects and catching oneself from a near fall. Numerous studies have shown that Pilates exercises can improve balance and gait with an effective increase in muscle strengthening and specific balance training.

We would love to discuss your training needs and answer any questions you may have. Remember that motion is lotion...we truly start aging when we stop moving! See you soon! Lisa

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