April is Senior Fitness Month

April is Senior Fitness Month and Structure House, a healthy lifestyle and residential weight loss clinic, announces several helpful and proven methods for seniors to adopt or enhance a regular exercise routine. Exercise is an essential component of a healthy lifestyle at any age, but it is increasingly important for the elderly population to prevent or improve chronic illnesses, many of which are negatively affected by obesity.

Physical inactivity in seniors can lead to a variety of health complications, including frailty and bone conditions such as osteoporosis, weight gain, heart disease, diabetes, colon cancer, high blood pressure and loss of muscle functionality. Exercise has been proven to slow and even reverse many components of the aging process and with spring approaching, now is an ideal time for older adults to get involved in some form of regular physical activity.

Approximately 20 percent of the Structure House’s participants are seniors, who learn the importance of physical activity and proper nutrition as a cure for obesity. The exercise staff develops solutions on a case-by-case basis, taking into account pre-existing health conditions such as heart disease and osteoporosis.

Kelli Davis, Structure House exercise counselor, offers the following advice and fitness benefits for seniors who may suffer from various health complications.

Getting started:

Always consult a doctor before beginning a personalized fitness program.
Take a serious look at any potential health complications or dangers before getting started.

Osteoporosis:

Exercise should consist of resistance training and/or brisk walking 3-4 days per week.
By strengthening your muscles and bones and improving your balance, exercise can reduce the risk of falls and resulting fractures.

· Avoid exercise that puts excessive stress on your bones, such as running or high-impact aerobics. Avoid rowing machines—they require deep forward bending that may lead to a vertebral fracture.
· Stiffness the morning after exercise is normal. But if you're in pain most of the following day, your joints are swollen, or you're limping, stop the program until you are again comfortable, and cut your weights and repetitions by 25% to 50%. If bone, joint, or muscle pain is severe, call your doctor.
· If a particular area of your body feels sore right after exercise, apply ice for 10 to 15 minutes. Heart Disease Exercise should be rhythmic, using large muscle groups. Mild to aerobic intensity is suggested, with a frequency of at least three times per week.

Resistance training is also recommended.

· Medication: If the patient is on beta-blockers, heart rate is not an accurate measure of intensity. The “talk test” or an RPE (Rating of Perceived Exertion Scale) should be utilized. If the patient is on vasodilators or ACE-inhibitors, one may be more susceptible to postural hypertension.
· Warm-up/Cool-down: It is important for those with heart disease to warm-up and cool-down for at least five minutes before and after each exercise session. Eliminating these steps may put someone at risk for arrhythmia and subsequent heart attacks.

Diabetes

Exercise should include aerobic activity using large muscle groups, preferably 6 to 7 days a week, mild to moderate in intensity. Resistance training is recommended to increase muscle mass.
The main benefit of exercise for diabetics is that exercise acts like insulin in the body, aiding the blood sugar out of the blood and into the working muscles, an effect which may persist up to 48 hours after exercise.

· Monitor blood sugar before and after exercise to determine what affect exercise has.
· Consume adequate fluids before, during and after exercise.
· Due to neuropathy in the feet, make sure you check your feet before and after exercise, and wear supportive shoes that are the correct size.
· Carry medical identification with you at all times.
· Carry a snack that is a fast-acting carbohydrate with you at all times.
· Never exercise if blood sugar before exercise is below 100 or above 250-300.

High Blood Pressure:

Exercise should consist of mild to moderate aerobic activity, at least 3 days a week. Sessions should run 30-60 minutes per workout. Weight training is also recommended, using lighter weights and higher repetitions.

· Do not exercise if systolic is >200 mm HG or if diastolic is >115 mm HG.
· Ask your doctor if medications affect heart rate response and use alternate form of monitoring intensity if they do.
· Avoid holding your breath during weight training at all costs. Always exhale on the exertion portion of the movement to avoid excessive rise in blood pressure.
· Avoid static strengthening exercises.

Back Problems:

There is currently little evidence to suggest that exercise has any direct impact on reducing lower back pain, but there are things that can be done to help increase strength and range of motion. Start slowly, using low-stress aerobic activity for a minimum of 2 days a week. Eventually, add core strengthening exercises, such as back extensions, abdominal exercises (8-12 reps, 2 days per week). This programming is mainly to prevent de-conditioning and debilitation due to inactivity. Activity should stop if pain occurs.

· Avoid movements that twist the upper body. Also avoid standing or bending forward unsupported.
· Avoid high-impact exercise.

Arthritis:

Exercise should include large muscle group activity for 3-5 days a week at 60%-80% of peak heart rate. Start at five minutes per session and build up to about 30 minutes per session. Weight training should be done with attentiveness to pain tolerance, starting at 2-3 repetitions and then increasing up to 10-12. Flexibility is also important, so arthritis patients should work 2-3 days a week on light stretching exercises.

· Stop anything that causes pain!
· Avoid overstretching unstable joints.
· High-rep, high-speed or high-impact exercise is not recommended.
· Avoid exercise in the morning when stiffness is the worst.
· Do not exercise during periods of inflammation.
· Use shoes that provide maximum shock absorption.
· Suggested activities include: swimming and biking, as they limit the load on the joints.
· Warm-up and cool-down time is critical.

In conclusion, while many seniors suffer from a variety of health complications, exercise can and should be integrated into a healthy lifestyle plan. Seniors who develop and stick with a personalized exercise program can expect improved muscle tone, increased stamina, enhanced bone and cardiovascular health and a heightened psychological well-being. Remember, you are never too old to exercise!

Author Notes:

Holly Moran contributes and publishes news editorial to http://www.1st-in-fitness.com. A source of information and helpful tips on various types of fitness equipment.