As we age, our bodies undergo various changes that can impact our ability to engage in certain exercises and activities. However, this doesn’t mean that seniors should stop working out altogether. In fact, staying active and maintaining a regular exercise routine is crucial for overall health and well-being, especially as we get older. But when it comes to choosing the right workout program, it’s important to consider your biological age rather than just your chronological age.
Julie Logue, M.P.H., senior program manager for Silver Sneakers, emphasizes the importance of taking into account how you have cared for your body over time when determining the appropriate movement and intensity levels for your workouts. Factors such as diet, muscle mass, mobility, and sleep habits all play a role in how well you can handle certain types of exercises as you age. Good habits built up over time can have a positive impact on your physical health, while neglecting these areas can lead to issues like age-related muscle loss.
When it comes to strength training, experts agree that seniors should continue to prioritize this type of exercise in their workout routines. Strength training not only helps build muscle mass and improve overall strength, but it can also help minimize the risk of falls by enhancing balance and spatial awareness. Additionally, having adequate muscle mass can provide protection for bones and joints in the event of an accident.
However, as we age, our bodies may require modifications to our exercise routines to accommodate changes in physiology and reduce the risk of injury. Robert Linkul, C.S.C.S., owner of Training The Older Adult, emphasizes the importance of finding safe and efficient ways to exercise as we get older. This may involve swapping out certain exercises for more anatomically favorable movements that minimize injury risk and yield better results.
To help seniors navigate their workout routines, experts have compiled a list of exercises that most seniors should avoid and provided recommendations for alternative exercises that are safer and more effective. For example, movements like inversions, plyometrics, barbell back squats, and weighted Russian twists are best avoided due to their potential to cause injury or strain on the body. Instead, exercises like dead bugs, med ball power moves, hex bar squats, and Pallof presses offer safer alternatives that still provide a challenging workout.
Ultimately, age is just a number, and with the right approach to exercise and fitness, seniors can continue to stay active, strong, and healthy well into their later years. By listening to their bodies, making appropriate modifications to their workout routines, and prioritizing safety and efficiency, seniors can enjoy the benefits of regular exercise while minimizing the risk of injury. Remember, it’s never too late to start or adapt your fitness routine to suit your changing needs as you age.
