Exercise for Older Adults : Building Strength, Inner and Outer

by National Institute on Aging

(Page 6 of 12)

Starting with one or two types of exercises or physical activities and a schedule that you really can manage, then adding more as you adjust, is one way of ensuring that you will keep exercising. You are also more likely to keep exercising if you feel you can do your exercises correctly and safely, feel that they fit into your schedule, and don't feel that they result in negative experiences, such as financial burdens or lost time.

Just knowing that physical activity can improve your health and abilities can be enough to keep you exercising, but you might need extra motivation sometimes. For those times, try exercising with a friend, listening to music, charting your progress, marking your calendar for exercise sessions, giving yourself exercise "assignments" ahead of time, and rewarding yourself when you achieve your goals.

If you stick with your exercises for more than a month, it's a good sign that you are on your way to making it a permanent habit. If you would like acknowledgment of your efforts, fill out the form at the end of this book, and we will send you a National Institute on Aging certificate.

Building Strength, Inner and Outer

At the age of 70, Harriet Erickson, of Durham, North Carolina, tended her husband through the terminal illness that took his life. The loss of her husband hurt her deeply. "It was a horrible time for me. I wasn't in very good shape, physically or emotionally," she told us.

Soon after, Ms. Erickson volunteered to take part in a study of exercise for older adults. Participants did endurance and flexibility exercises. Erickson liked how the exercises made her feel and kept doing them at home after the study ended.

She has this to say about exercise: "It's made my life a lot better. I was slumped over. Now, I stand up straight, and I can look the world right in the eye. I don't intend to stop. I know what a difference it has made for me."

Researchers have shown that exercise can help relieve anxiety and stress, and can improve mood. They just aren't able to tell you that in quite the same way Ms. Erickson can.

Finding A Qualified Fitness Professional

Most older people can exercise just fine on their own, without advice from a fitness instructor. Some have special needs and may want to consult a professional. If you decide to seek advice, how can you tell whom to trust? Anyone can call himself or herself a fitness professional, and many people do - but that doesn't always mean they have the training to help older people exercise safely and effectively.

Instructors who aren't trained to work with older adults, specifically, might not be aware of their needs. For example, they might not know that certain conditions or medications can change older people's heart rates or that people with osteoporosis risk spine fractures if they do some types of forward-bending exercises incorrectly.

A number of professionals are familiar with the special physical needs of older people. Doctors who specialize in sports medicine are highly qualified to help you exercise the right way. So are professionals who have a college degree in exercise physiology. They can help you start an exercise program tailored to your needs, build it up to your best possible level, then show you how to continue safely on your own.

Physical therapists also are qualified to design exercise plans for older people, especially those who have conditions affecting their muscles and skeletal systems, or nervous-system conditions that affect their muscles. Sme physical therapists take special training for a certification in geriatrics.

The American College of Sports Medicine (ACSM) also trains and certifies people to work with older adults. The ACSM is made up of health professionals and scientists with an interest in fitness. ACSM-certified fitness instructors work in a variety of settings; for example, you might find them leading hospital-based exercise programs for older adults, working with older people in exercise studies, or working as personal trainers.

Cardiologists can advise you on how to improve your cardiovascular system through endurance exercise. Orthopedic doctors can help you understand how to prevent injuries to your muscles, bones, and other structures.

Many hospitals and health plans now have wellness centers that offer exercise programs. Some colleges and universities hold special exercise classes for older adults or conduct studies on exercise for older people. It's likely that the fitness instructors hired by these organizations are carefully screened and are qualified to teach you how to exercise correctly. Try calling them to find a fitness professional in your area.

If you do consult a fitness instructor, ask for his or her credentials. Any instructor who is qualified to work with older people is likely to be proud of his or her credentials and will be happy to share them with you. Also ask about expense. Costs vary, and insurance plans differ as to what kinds of services they will cover.

About the Author

www.nia.nih.gov
NIA, one of the 27 Institutes and Centers of NIH, leads a broad scientific effort to understand the nature of aging and to extend the healthy, active years of life. In 1974, Congress granted authority to form NIA to provide leadership in aging research, training, health information dissemination, and other programs relevant to aging and older people.