Don’t sweat it
Older adults can overcome gym intimidation
P articipating in regular exercise is one of the best things seniors can do to maintain their health. Exercise can delay or prevent many of the health problems associated with aging, including weak bones and feelings of fatigue.
The Centers for Disease Control and Prevention states that a person age 65 or older who is generally fit with no limiting health conditions should try to get two hours and 30 minutes of moderate-intensity aerobic activity per week, while also including weight training and muscle-strengthening activities in their routines on two or more days a week.
Individuals often find that gyms have the array of fitness equipment they need to stay healthy. But many people, including older men and women who have not exercised in some time, may be hesitant to join a gym for fear of intimidation.
“It is important to have a well-balanced exercise program, but seniors should remember to start out slowly and ask for help from a fitness professional when needed,” said Mallory Lefler, fitness coordinator for the Conway Regional Health & Fitness Center. “It is a good idea to gradually build your strength, balance, endurance and flexibility.”
Some seniors may avoid machines and classes, believing they will not use the apparatus properly or that they will be judged by other gym members. Some seniors may feel like gyms do not cater to older clientele, creating an atmosphere that is dominated by younger members and loud music.
Such misconceptions are often unfounded, as many gyms welcome older members with open arms. But even if seniors find gyms intimidating, they should still sign up for memberships. In such situations, the following tips can help seniors shed their fears and adapt to their new gyms. START THE PROCESS SLOWLY
Shop around for a gym that makes you feel comfortable. Get fully informed about which classes are offered and the benefits, if any, afforded to older members. GET A DOCTOR’S GOAHEAD
Make sure to clear exercise and gym membership with your doctor prior to purchasing a membership. He or she may also have a list of gyms where fellow seniors have memberships. BUILD UP GRADUALLY
Seniors should spend time walking on the treadmill while observing other gym members. Tour the circuit of machines and other equipment. Find out if you can sample a class to see if it might be a good fit.
“Seniors should always remember not to begin their workouts too vigorously,” Lefler said. “I always suggest starting slowly. Once you feel comfortable, begin to increase your repetitions or weight. It is important to consult with your physician prior to beginning a workout routine to ensure that you have no limitations or barriers. Certified personal trainers can help seniors set attainable and measurable goals. Trainers help seniors live a healthy and active lifestyle.” FIND A GYM BUDDY
Working out with a partner in your age group may encourage you to keep going to the gym and increase your comfort level. You can each offer support and enjoy a good laugh through the learning process.
“I would also suggest finding an accountable workout buddy to meet you at the gym to exercise together. Exercising side by side with your workout buddy will help build confidence and motivate you to exercise harder,” Lefler said. DON’T GET DISCOURAGED
Anyone working out for the first time, regardless of age, will feel somewhat out of place until exercise becomes part of a routine. Give it some time before throwing in the towel. Once you catch on, you may discover you enjoy working out. CHOOSE A SENIORFRIENDLY GYM
Some gyms cater to senior members. For instance, Conway Regional Health & Fitness Center offers SilverSneakers classes specifically designed for those in the senior age range. Other niche gyms may only accept members of a certain age group. If working out with a younger crowd is proving too great a deterrent, find a gym that eliminates that stress.
“When ready, progress your exercise program to the next level,” Lefler said. “At Conway Regional Health & Fitness Center, we offer many exercise programs for seniors to help them stay motivated and accountable, and our expert staff is here to provide instructions so that injuries do not occur. SilverSneakers classes are offered at 11 a.m. every Monday, Wednesday and Friday, and Zumba Gold for Seniors is held at 10 a.m. Tuesday and Thursday. We also offer Silver Splash in the pool at 11 a.m. Tuesday and Thursday.”
Fitness is important for healthy seniors. It can prolong life, help seniors maintain a healthy weight and reduce their risk of injury.