She bowls once a week and is fairy robust for her age. She’s overweight, though, feels she could stand to lose 15 lbs. (I’d put it closer to 25). Her sore knees don’t allow her to walk far enough to make a difference (and some “test” squats hurt also). She has some dumb bells (5 & 8 lbs.) and I’m starting her on those, with a simple program (I was a muscle head in the 90’s, so I know the territory), but I’m thinking there must be something better for her. She has never done any form of strength or cardiovascular training ever.
Besides excessive weight and knee problems, she’s pretty healthy. She’s been a health food nut since the 1970’s, which has probably paid dividends. She stopped gardening about three years ago when she moved into senior housing and that has affected her physical activity.
My concern is her hurting herself during training. Although I know weight training, I don’t know enough to advise someone in their mid-70’s.
She says she gets bored exercising.
Any advice some senior dopers can provide is much appreciated. Thanks.
I’m not a senior yet, but I have one suggestion. Are dance lessons offered at the senior center? Ballroom, swing, line dancing… the style doesn’t matter. The combination of socializing and having fun makes one forget it’s exercise!
There is a certification that personal trainers get that prepares them for working with the elderly. I would at least talk to someone like that first, if not a physician.
Also, if you go on Netflix, they have a huge variety of workout DVD’s. I’m sure there must be some for the elderly.
Medical professionals here seem to recommend Thera-bands for older folk. Of course that won’t help cardiovascular fitness, but it’s useful for strengthening and flexibility.
I’ll second some sort of water-based activity to reduce impact on joints.
I’ll third water aerobics. The classes at my gym have many older ladies in them. Very easy to tailor to people with physical limitations, and there are classes at differing fitness levels also.
Fourthing water aerobics, or just swimming. My husband has had three knee surgeries since January, including total replacement two months ago. His doctor and physical therapist both recommended water-based activities, and Mr. M. finds it beneficial to get in the water both for exercise and for improving his joint mobility.
And agreed: Wii-based activities could be really fun, too.
My mother (70yo, but diagnosed with several bone problems from age 30sh) recently joined one of those and loves it, she’s also doing “water gymnastics for seniors”; a few years back I got her into a Tai-Chi based class which also worked well. All three instructors are above 40, which I believe to be a factor in being able to really understand what it’s like to be rusty, have bad joints or vertigo, or not see without your glasses (one of the Tai-Chi students is legally blind, all she sees is big blobs of color). They warn their students when an exercise is going to be difficult or undoable for people with this or that problem, and explain what should those do instead. Knowing which students have which problems, they also watch out for students trying to do things they should not.
Swimming or other pool activites (like the water areobics suggested) are her best bet. Swimming will minimize the chance of injury and falls. But you actually have to swim. I used to go to a “Y” and a lot of the seniors just floated around the pool
The key is to get the old heart rate up. Assuming she has the OK from her doctor and her heart is in good shape.
To get your target, you take (220 - age) X 85% that would be her maximum heart rate
So if she’s 77, you would have 220 - 77 = 143. Then you take 85% of that or 122.
Then you’d take the lower end or 65% of 143; so you’d have 143 X 65% or 93
So while swimming she should work to maintain a pulse rate between 93 and 122. And remember thatn 143 is her maximum and to never excede that.
Of course you need to build up to that.
The bicycle is the next best option as tension can produce resistance and it minimizes the stress and chance of falls.
How about yoga or Pilates? I recently made my mom (who is 60) start going to Pilates with me and she has noticed a huge improvement. Her strength, coordination, and balance have improved tremendously.
In addition to health clubs, try your local hospitals. Many of them have gyms built in near their cardiac telemetry units. They’re there for inpatients, outpatients and anyone who can pay a small monthly fee. They’re staffed with RNs and physical therapists and frequented mostly (but not exclusively) by elders, so she’d have company, companionship and good medical supervision.
The one at the hospital I’m doing Clinicals at is really nice, with wonderful staff and great people working out. Many of the clients told me they’ve been going there 20 years or more, and there was a list of this month’s birthdays written up on the whiteboard! They’re clearly a social club as well as a fitness club.
I worked for a time for ACC, New Zealand’s government accident prevention scheme, and they had introduced a programme based on some research from Otago University that was designed to prevent falls in the elderly. Here’s a link to a summary pack
with some background information, along with the activity guide. I think ideally the programme would be done under the care of a physio or trainer - but see what you think.
I’d also look into getting her into some tai chi if you can find it - was also recommended activity. Many community centres tend to have elderly activity programmes as well, worth checking locally to you.
Does she happen to live near a Curves? I used to work at one, and they’re really great, especially for older and/or very out of shape women. There is a real sense of community, and we had lots of 70+ women who came in three times a week to gab and work out. Despite the fact it’s owned by religious nuts, it’s kind of perfect for the never-exercised type.
If she’s bowling she actually IS exercising already - it sounds like what she wants is to exercise more (which, by the way, might improve her bowling…)
Find a personal trainer with some experience in working with older people. Pay for an hour or two of said trainer’s time to develop a routine for your mother that she can do on her own. Have mom do said routine for 4-6 months, then rinse and repeat.
With an older person avoiding injury is very important as their healing is slower than a young person’s. Workouts might need to be of lower intensity, but as long as it’s regular exercise should show benefits over time.
And I also recommend Tai Chi. Be sure it’s being taught as an exercise and not as a prelude to martial arts.
Yeah, don’t just do this on your own. Either sign up for a water or land class for the elderly (I found that all of the water classes at my rec center were full of older ladies anyway) and/or get a trainer to build a workout routine for her.
There are some ancient people who I see regularly at my gym. Their favorite activities seem to be swimming and walking the track. The track is nicer than walking outdoors IMHO because it’s safe, climate-controlled and rubbery. My mom goes to the gym during the days and sees guys with oxygen tanks slowly working their way around the weight machine circuit
If she does decide to do a personal workout instead of something in a group, you should get her an iPod and show her how to use iTunes. Audiobooks, podcasts, music - it all really helps motivate one to work out. She can even take her iPod in the pool!
Also make sure she has the proper equipment. For the pool she’ll need a suit that fits, and possibly goggles and a swim cap. You might also want to help her pack a shower bag if she wants to shower at the gym. If the gym you choose doesn’t have locks, she’ll need one of those too. For land exercises, she’ll want comfortable shorts/pants and shirts, a sports bra, as well as white cotton socks and good shoes (loves me some New Balance) even if she’s just lifting and not walking.
You’d be surprised what a motivator proper clothing can be. If she’s got a bag with all of her swim and shower stuff in it ready to go, it’s much easier to get going than if you have to go find a towel and put your shampoo in a backpack. If you’ve got 4 pairs of sweatpants and some shirts dedicated to working out, it’s easier than trying to find something to wear that you want to get sweaty in. And, if you’ve got an iPod all full of your favorite podcasts or a good book you’re in the middle of, it’s even easier.
Oh, and if you’re cheap like me and just spent $200 on gear, that is also a motivator to use said gear
