Today is the Day of the Older Generation! Initiated by the Kassel Life End Movement in 1968, the day of action has since been held annually on every first Wednesday in April and is intended to draw attention to the role of seniors in society as well as to their situation and concerns. We want to use today as an occasion to show how important exercise and an active lifestyle are for older people!
Exercise in old age maintains quality of life
Aging cannot be stopped. Thus, we cannot prevent the onset of muscle atrophy as early as 50 years of age. The loss of muscle mass can lead to many ailments of old age: The risk of falls is higher, the circulation is weaker, the joints wear out and we are no longer as mobile as in younger years. With increasing age, strength, endurance, agility, coordination and speed decrease and the risk of chronic diseases, caused by a less active lifestyle, increases.
Although biological aging processes and the associated problems cannot be stopped, they can be influenced and slowed down with regular and age-appropriate exercise. In this way, it is still possible to lead a self-determined life, maintain quality of life and minimize the need for care. Those who are still fit and move a lot in old age also strengthen their bone structure, which protects against falls and fractures.
Fitness training for seniors
It's never too late to exercise, because you can be active in sports at any age. Of course, an older body no longer performs at the same level as that of a 20-year-old. But physical peak performance is not the point here. What matters is the right dosage. With targeted and age-appropriate fitness training, age-typical complaints and muscle loss can be counteracted. It makes sense to combine strength and endurance training, which helps older people stay fit and mobile. Many gyms now offer excellent facilities for seniors, including optimal support, which is particularly important for this target group.
When strength training for older people, it makes sense to train the support and postural muscles in particular, in addition to the thigh muscles needed to stand up independently. This includes the abdomen and back - back pain is prevented in this way. The arm and shoulder muscles are also important for seniors to be able to lift objects on their own.
Anyone who starts exercising at 60+ or 70+ should check with a doctor beforehand and get a physical exam. He or she will be able to tell you exactly which sports are suitable, what the risks of sports in old age are and how intensive the training should be.
And if fitness training in the gym is not the right thing? No problem, suitable sports for seniors are also walking, swimming, gymnastics, dancing, cycling or hiking - the main thing is to move!
Integrating exercise into everyday life
Of course, it doesn't always have to be the big sports. It's also enough to incorporate a little exercise into everyday life. After all, any kind of exercise is better than none at all. So how can seniors integrate exercise into their daily lives? Taking the stairs more often than the elevator or walking short distances to the grocery store can work wonders. Regular walks or gardening also bring movement into everyday life and help seniors stay physically fit.
What should seniors look for in fitness training?
- See a doctor regularly: Older people should get regular checkups to be sure exercising is not a risk to them.
- Don't exercise alone: Whether at the gym or at home, those over 80 especially should have someone nearby for their own safety.
- Don't overdo it: Although it is important for the training effect to notice the load, the workout should nevertheless be stopped immediately in case of dizziness or nausea.
Editors fitnessmarkt.de (SIS)
Image sources: #126432612 © Robert Kneschke / Adobe Stock; #75792134 © contrastwerkstatt / Adobe Stock
Published on: 3 April 2019