The best advice I ever received came from a 90 year old man, who
swam a mile every day and walked the complex where he lived in
Florida every night.
The best advice I ever received came from a 90 year old man, who swam a mile every day and walked the complex where he lived in Florida every night.
When I met this man, I was in awe. He was in better shape than many people I knew who were half, or even one third of his age.
I asked him what his secret was, and the advice he gave me was to buy a rocking chair and never sit in it. The bottom line – keep moving.
I have seen this put to use over and over during the course of my career as a personal trainer. Several instances come to mind most recently.
Last September, I received a call from a woman who was 78 (now 79) years old. She wanted to get back into shape after a decade of being sedentary.
We began slowly using very light weight (and in some cases no weights at all). The moves we used were basic moves for each muscle group. At the start, she had difficulty riding the stationary bike for more than five minutes.
As her workouts progressed, she was able to do more and more. The amount of weight she is lifting has increased substantially, and she now rides the bike for 30 minutes.
Each day she came to see me (three times per week), she would tell me about things she was able to do in her yard (she loves to do yard work) or in her house that she was not able to do before. She could lift more and had way more endurance. Even playing with her grandchildren became more enjoyable.
Now, ten months later, she is still coming to see me three times per week, and I am still hearing of daily victories.
Another story of inspiration is that of a 90-year-old woman who came into the gym several weeks ago with her granddaughter.
The grandmother recently moved here from another area. She previously played golf several times a week and was always very active, but due to circumstances, she had become more and more sedentary.
We began her personal training program three weeks ago. Just as with the first woman I mentioned, we started with basic exercises and extremely light weights (one and two pounds).
Some of the exercises needed modifications, and we chose machines that would be easier for her to get in and out of. We also shortened the sessions to make it more manageable.
In just these three weeks, she has increased her time and speed on the treadmill, and she is doing more repetitions with her weights.
A number of years ago, while personal training at a gym in New York, I instructed a class known as “Forever Fit.”
This was a class for older adults who would not have otherwise been exercising with weights, or even exercising at all. This group of individuals saw tremendous improvements after starting this program.
Weight training is an important part of an overall workout program. It has been proven to help offset osteoporosis (bone density loss) and in some cases even reverse it to a certain degree.
Cardiovascular (or aerobic) training works the most important muscle in your body – your heart.
Studies have also shown that physical activity promotes brain function. As we age, we know that our state of mind often suffers.
Older individuals who exercise are more likely to keep their wits about them than those who don’t.
Seratonin, a chemical released by our bodies during exercise, is a natural mood enhancer. This is why exercising puts us in a more positive frame of mind. A more positive attitude leads to a better quality of life.
Exercising in your later years does not have to begin in your 70’s, 80’s or 90’s. It can begin anytime. The earlier you begin, the better, but it is never too late to start.
However, it is a wise idea to check with your doctor before embarking on any sort of exercise program.
Karen Frost is the Wellness Director for Gold’s Gym of Morgan Hill. She holds a Master of Arts degree in Physical Education from New York University and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant.
