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Yes You Can! - New Studies Report The Benefits For Seniors That Exercise

The question always arises at one time or another when talking about exercise is it appropriate for seniors to be doing strength training, cardiovascular training and flexibility training?

When asked by a younger individual, 'Aren’t you too old to be doing this amount of exercise? ' She replied, 'My dear I’m too old not to be.' - 82 years young fitness enthusiast

The answer is an empathic, Yes You Can! I can think back to one of our clients who had been following a strength and flexibility program for a number of years. When asked by a younger individual, “Aren’t you too old to be doing this amount of exercise?” Our 82- year young fitness enthusiast replied, “My dear I’m too old not to be.” It’s this attitude and belief that has many seniors flocking to gyms and personal trainers today.

University of Maryland | Tuff’s University | University of Florida

During the past several years, many studies have highlighted the health value and strength training benefits for aging adults. Research at the University of Maryland has shown that strength training is effective for improving glucose metabolism, increasing bone mineral density, and speeding up gastrointestinal transit. Studies at Tufts University have demonstrated that strength exercise adds lean muscle tissue, increases resting metabolism, and reduces arthritic discomfort. Extensive studies at the University of Florida has shown that strength training increases low back strength and alleviates low back pain.

Have you had enough yet? The evidence is compelling. However, when contemplating an exercise program, older adults may be overwhelmed just thinking about how to start. The immediate picture that comes to mind is hours of hard work, grunting and moaning, excessive sweating, and days of soreness to follow. Nothing could be further from the truth. The reality is, as little as 30 minutes a day will change a person’s health, dramatically. The key is to get proper instruction from a qualified health care professional, and follow a sensible meal plan. Moderation is the key word to remember.

The 3 B’s
Body Weight | Body Composition | Blood Pressure

While all these health factors are important, perhaps the most compelling concerns for most seniors should be the three “B”s. They are bodyweight, body composition, and blood pressure. For the most part, senior men and women are concerned about gaining weight, getting soft, and experiencing elevated blood pressure. They have already discovered that dieting doesn’t work, and that simply walking is only moderately effective at firming muscles. They are afraid to try strength training for the fear that it will increase their blood pressure. The opposite may actually be the case!

In a recent study performed at the South Shore YMCA in Chicago, there was data analyzed on 1,132 men and women. All the participants performed 25 minutes of strength training exercises and 25 minutes of endurance exercises, 2 or 3 days a week, for a period of 8 weeks. The study showed that in the 3 age groups, 21 to 41 year olds (238 people), 41 to 60 year olds (552 people) and 61 to 80 year olds (341 people), all experienced at least a 2% improvement in body composition. It is very interesting to note that this study showed that older adults could improve their body composition equally as well as young adults with the same basic program.

The Results!

Blood Pressure:

The study also showed that all 3 age groups also lowered their blood pressure.

Body Fat Reduction:

Seniors can decrease their body fat composition as well. Like the younger program participants, the senior subjects lost more than 4 pounds of fat weight during the eight-week period

Lean Muscle Mass Increase:

Seniors can increase their lean muscle weight. The seniors in this study added 2.4 pounds of lean muscle weight after 8 weeks of training.

Side Note: There were no injuries among the senior subjects in this study.

Before Getting Started

Please note that before you get started with your individual exercise program, be sure that your health care practitioner designs, supervises and monitors you regularly. Also, please communicate to them if you have had any injuries (No Pain –No Gain does not apply here!), or if you experience light-headedness, dizziness, difficulty breathing or discomfort in your chest.

The evidence reveals that seniors can safely participate in well-designed and carefully supervised exercise programs. What’s also encouraging is that an individual’s age is not necessarily related to the results they achieve. Doing the work however is. Like Jack LaLanne would say quite frequently, “You can’t hire someone else to do your push-ups!”