Training For The Elderly (60+)

OVER 60 AND WANT TO STAY HEALTHY, ACTIVE, MOBILE AND FLEXIBLE? 

It is now well established that health-related problems increase with both age and inactivity. With the rapid population aging the number of elders seeking information, advice, support or treatment in order to regain, maintain or improve their physical abilities is rapidly increasing.

As individuals steadily age so the incidence of chronic health related issues, such as osteoarthritis, diabetes, depression, stroke, high cholesterol increase, in conjunction with a decrease in muscle strength, endurance and power.

Normal aging is characterised by the decline in muscle mass which contributes to a loss in muscle strength. This in turn has an effect on functional performance, quality of life and maintenance of independent living, including frailty and fracture risk.

The reduction in muscle strength results in basic physical activities, such as being able to rise from a chair, step certain heights, shop for groceries or walk at a required speed to successfully negotiate traffic.

Exercise has been proven to help, specifically resistance training which has been shown to repair and reverse these aging deficits in the muscular system which in turn aids in the ability to undertake daily activities and maintain lifestyles.

 

Physical exercise V’s Physical activity

Physical exercise

Physical exercise relates to a structured training programme which is adhered to for a set period of time, with specific goals incorporated. These goals are monitored and the training programme adapted periodically either by altering the frequency , intensity, time (duration) and type as set goals are achieved or not as the case may be. Physical exercise may include resistance, cardiovascular, mobility / flexibility, balance and spatial awareness.  

Physical activity

Physical activity includes any activity whereby a moderate level of physical exertion is required, such as shopping, house work, cleaning the car, walking, etc.  Physical activity contributes to an individual’s quality of life in many ways, by conducting physical activity you will maintain flexibility, and the range of movement (ROM) at a joint,  increase your energy levels, feel less stressed,  enhance self-efficiency which in turn will aid to improve the performance of daily activities and maintain independence and independent living.

Also a great way to develop social networks, build relationships

 
Ailments

• Osteoporosis
• Osteoarthritis
• Rheumatoid arthritis
• Chronic obstructive pulmonary disease (Asthma, bronchitis) 
• Cardio Vascular disease
• High cholesterol
• Diabetes
• High blood pressure (Hypertension)
• Non-specific low back pain
• Total joint replacement

Physiological effects of exercise

• Reduced joint pain and stiffness - Increased flexibility
• Increased muscle strength - Reduced de-conditioning of muscle
• Increased aerobic fitness and endurance
• Decreased pain
• Reduced disability
• Decreased risk of cardio-vascular disease (heart failure, stroke)
• Decreased reliance on medications
• Reduce high blood pressure (hypertension)
• Reduce high cholesterol levels (hypercholesterolemia)
• Increase Range of movement of a joint
• Reduce body fat

 “Working with you, for you, to achieve your goals”

 

Conclusion

The benefits of exercise may be enjoyed by older individuals by using a sensible approach to activity selection and implementation. Providing well-recognised benefits for both acute and chronic ailments such as; improving insulin sensitivity thus blood glucose regulation, increases in skeletal muscle mass and so promoting strength, endurance and power,  which in turn aids in the control and lowering of  body fat, along with lower blood pressure. Ultimately exercise promotes a healthy lifestyle with the added health related benefits.

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