What do you think of when you picture older adults exercising safely? Chair aerobics? Slow walking? Resistance training with 3lb weights? If this sounds appropriate, then you are unfortunately thinking like the majority of Americans do. We vastly underdose exercise guidelines out of fear of fragility of older adults.
Types of Exercises for Older Adults
Many fitness forward minds have been proving the importance of higher intensity training in aging well. This means not just making your body stronger, but also protecting mental acuity and preventing injury. High intensity interval training has been proven to slow cognitive decline (2). We have also known for years that your lifestyle predicts your future level of health much more accurately than your genetics. Remember too, that bone density is built and preserved with bone loading. Those with osteoporosis are great candidates for mindful resistance training.
If you consider yourself an older adult, don’t be average! Challenge yourself regularly with moderate to vigorous intensity resistance training. When looking at functional performance in older adults, there is a progressive improvement in things such as standing up from a chair, walking quickly, and amount of muscle mass acquired when looking at light vs. vigorous resistance training. In other words, the harder you work, and with heavier weights, the better you function as you age.
Here are some great basics that can be started with no resistance, and increased to loading with 20-40 lbs or more.
- Farmers carry
- Deadlift or single leg deadlifts
- Squats
- Sit to stand from a chair repeatedly
We’ve actually put together a few videos on farmers carry, deadlift, and squats with kettle bells. Check them out below:
Farmers Carry
Avoid this mistake when doing a farmers carry lift:
Deadlift with a Kettlebell
Goblet Squat
If you’re not sure where a safe and appropriate place to begin is, you can check out our introduction to exercise course here, or you can schedule an appointment today!
