It’s your move ...
Even in your 70s, it’s not too late to start working out and reaping the benefits
Not long ago, she couldn’t do a single pushup. Today, Solveig McCulloch, 79, can do 10 pushups easily and rocks her five-pound dumbbell flys.
“I am definitely stronger, and my balance and flexibility are better, too,” said McCulloch, who at 76 started exercising regularly for the first time.
It’s never too late to start working out, D.C. sports medicine doctor Justin Mullner said: “You can see dramatic benefits from exercising in older adults.”
These benefits include prevention of osteoporosis and muscle loss, as well as improved blood pressure and blood-glucose levels.
Government guidelines suggest adults over 65 should get at least 150 minutes of moderate to vigorous aerobic exercise per week, such as brisk walking, which can be undertaken in 10-minute increments. They should also engage in muscle-and-bone-strengthening activities that work all major muscle groups, twice a week.
For seniors wanting to exercise, risks are greater, Mullner said. A fall can lead to a hip fracture for someone with osteoporosis, and falls are the most common cause of injury in older Canadians according to Statistics Canada. The risk of cardiovascular disease (such as heart attack) also increases with age.
First, clear any new routine with a doctor. Then decide what you want to achieve. That’s where someone like Stephen Burgett, a personal trainer in Washington, D.C., comes in. He develops goals and designs programs that help clients stay injury-free while working on endurance, strength, balance and flexibility.
For clients who lose their balance easily, he might look at strengthening the gluteus, because hip muscles are crucial for balancing. Gluteus muscles can be strengthened with the gluteus bridge (lying on your back on the floor, feet planted close to the hips and lifting the hips) and squats.
Many older adults have weak back muscles, causing them to hunch forward. Burgett has them do a seated row (a pull motion), and a squat with a shoulder press to strengthen the upper back.
Burgett might also include planks for core strength, to help with posture, and a modified pullup that strengthens the upper back.
“People, especially if their baseline is low, will see increased strength quickly, I would say within a month,” Burgett said.
“It’s about functional fitness,” said Mullner, who recommends tai chi and yoga for seniors as a way to improve balance and proprioception, or spatial awareness and the ability to move effectively and efficiently. Those are key in preventing falls.
McCulloch agreed about the quality-of-life improvements.
“I can lift things like garbage bags and packages,” she said. “And gardening has become much easier. I can do it without taking breaks. I can dig holes and bend over without any problems.”