Older Adults Need to Exercise
According to the highly respected ACSM (American College of Sports Medicine) the term older adult represents a diverse spectrum of ages and physiologic capabilities typically including ages 65 and up and individuals that are 50-64 years with clinically significant conditions or physical limitations.
There is overwhelming evidence that supports the benefits of physical activity for the older adult population.
Slows down typical age related changes that impair exercise capacity
Optimizes age related changes in body composition (exercise helps keep much needed muscle and strength while lowering body fat)
Promotes increased health and cognitive well being (keeps the brain connections strong)
Manages or reduces chronic diseases
Reduces risks of physical disabilities
Increases longevity
BONUS: feel strong with increased energy!
Unfortunately only 12% of older adults engage in aerobic and muscle strengthening activities that meet the physical activity guidelines (don’t know what those are? Head here).
There are a few special considerations concerning exercise programming for the older adult:
Progressive overload: start light and slowly build up intensity to avoid injuries
Focus on muscle strengthening, even more with the older adult to combat age-related muscle loss
Take into account chronic conditions (for example: no loaded flexion for those with osteoporosis, and longer warmups for those with arthritis)
Older adults should exceed the physical activity guidelines, not just meet the minimums
Good news! Starting November 24th Pilates Life Studio will be offering Older Adult Small Group Pilates @ Home!
Feel strong to tackle the activities of daily life! Gain strength, balance, coordination, endurance, and flexibility for those with limited mobility. Safe and effective exercises targeting legs, arms, and core utilizing resistance bands, light hand weights, and a chair. Each session is designed to accommodate each client’s individual needs, abilities, injuries, and goals. Small group sessions are an affordable way to receive personalized training with a maximum of five people in attendance. These sessions are conducted in your home live via Zoom, and the link is emailed the day before every session. Equipment needed: 3-5lbs hand weights, 6 foot resistance band, 12 inch mini loop band, and a chair.
Every Thursday 12pm PST. Standing reservations via membership or drop-in passes available. Click rates for more information. Connect with us for more information, we’d love to help!
Resources:
American College of Sports Medicine, Liguori, G., Feito, Y., Fountaine, C., & Roy, B. (Eds.). (2021). ACSM’s guidelines for exercise testing and prescription (Eleventh edition). Wolters Kluwer.
