Aerobic & Strength Training for Seniors

We all want to grow older in a healthy, fit and active way.  Sadly statistics globally suggest that many individuals do not.  In the most recent WHO (World Health Organisation) guidelines for physical activity report published in the British Medical Journal 2020, 1 in 4 adults and 3 in 4 adolescents do not complete even the basic aerobic exercise guidelines or 150 – 300 min of moderate level activity or 45 – 150 min or vigorous activity each week.

It seems we are becoming a sedentary and obese global population – time to do something about it! For most people of good health and full ability it is not rocket science – eat less exercise more is a good start point!

In our previous post we covered the issue of falls in seniors caused by poor stability, balance and strength.  We looked at how balance and proprioceptive training can help to reduce falls occurring.

Let us expand those training principles further now into general training for health and happy living for seniors in relation to the 2020 WHO report and recommendations….

Read on….

Aerobic & Strength Training for Seniors

As a responsible health and fitness service provider Pete Fraser Fitness suggests that any health or fitness concerns individuals may have should be highlighted in the first instance with a medical practitioner prior to undertaking any level of activity. 

Senors are recommended to perform both aerobic and strength training activities to maintain and improve health and reduce the occurrence of:

• Falls
• Fall related injury and death
• Physical function
• Frailty
• Osteoporosis

There is commonly a unwritten understanding that retirement signifies a slowing down, a reducing of pace and relaxation of past physical activity levels.  While everyone should do what they enjoy more in their retirement, a level of activity maintenance is important and perhaps a structured exercise routine necessary to promote health and reduce the points above occurring.  Perhaps retirement is the time to consider formalised and specific structured training more than any other time in life.

Key points from the guidelines:

• It has been shown that reduced aerobic activity impacts upon physical function in relation to ability to perform basic cardiovascular tasks, i.e. walking up a slope or stairs is challenging.
• As we mentioned in our previous post on falls, the likelihood of falls is not surprisingly highly reduced with completing balance and functional exercises regularly.
• Performing a varied range of physical activities can help to improve general physical functional abilities.
• Fall related injuries can be reduced by performing regular balance, strength, endurance, gait and physical function training.
• Recommendations for older adults are to include a muti-component physical activity routine as part of their general activities on 3 or more days to reduce the risk of falls.
• The above activities are likely to have a positive impact upon bone health and osteoporosis prevention.

If you are planning on or in your retirement, perhaps now is the time to consider formulating a training plan for your health and happiness into the future.

Other training advice can be found on some of our other blogs including: Training for senoirs