Many older adults, particularly women, are put off by the idea of fitness, despite continued research that staying active by regular walking/other forms of cardio and lifting weights are critical components to aging well.
According to a CDC 2020 report, only 10.8% of women age 65 and older met the physical activity guidelines for both aerobic and muscle strengthening activities. That means almost 90% of all women age 65 and older DID NOT meet the 2020 guidelines for both aerobic and muscle strengthening activities. That’s truly a frightening figure. Some seniors are one twisted ankle away from an emergency room visit or even surgery. Link: https://www.cdc.gov/nchs/products/databriefs/db443.htm
The guidelines include:
150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity
or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of
vigorous-intensity aerobic physical activity
or an equivalent combination of
moderate- and vigorous-intensity aerobic activity
2 days a week or more muscle-strengthening activities of moderate or greater intensity involving all major muscle groups (usually defined as 8-12 muscle groups)
If you’re a senior who’s sedentary or have had an injury or illness precluding movement or who’s never lifted weights, these guidelines can sound very intimidating.
If you don’t meet all the guidelines, you can change that.
The best place to start is by assessing where you are. If you’re not moving regularly, what type of movement is possible for you? Walking is a great beginning point for aerobic activity. If weather or safety is an issue, consider inside walking. I have clients who walk the halls of their high rise apartment complexes and others who walk in enclosed malls to get their steps.
You can start a weight training program with body weight exercises (squats, planks, etc) and progress by adding weights intelligently. If that seems daunting to you, you can find information online. Online information can run the gamut from useful, not appropriate, ridiculous to downright harmful so evaluate any information carefully. Likewise for trying yoga, mat Pilates, balance, dance programs online. You need to consider your particular situation-what’s most appropriate and helpful to your body.
Health clubs, if convenient and affordable are an option. Every health club has a “vibe” so evaluate whether you would be comfortable working out at the club. The vibe can change depending on whether the club is quiet or busy so ask the staff if that matters to you. Other options include hiring a fitness pro who offers live online sessions. Some personal trainers will go to clients’ homes for in person training.
Start now. That’s key. Remember some movement is better than no movement.
Walk around your residence if possible for you. Talk to friends about their exercise routines. Explore your community’s fitness centers if available. Many towns give seniors a substantial discount for membership. In the town where I live, as a senior, I can join a community fitness center for $60 a year. That’s an incredible deal.
Let’s get moving!