The Importance of Exercise for Seniors

By Kathleen Reynolds

“Fitness as we age becomes more important each year,” says John Stewart, owner of Custom Health Fitness, a sports medicine facility and online fitness coaching business in Napa. “Our longevity and quality of life depend on it more than we know. Good balance, proper joint mobility, and progressive strength training are key components to aging well and living with little to no pain while fully participating in the golden years with travel, grandkids, and getting the most out of retirement.”

That’s crucial information when you realize that the number of people aged 60 years or over is expected to reach nearly 2.1 billion by the year 2050, according to the World Health Organization. This shift means there will be an increase in the number of people with chronic illnesses such as Alzheimer’s disease, cardiovascular disease, and type 2 diabetes.

John says, “I have seen a large upswing in the senior-aged population looking to get stronger and reduce pain. I would say the age (of my clients) ranges from 30-95, but 75% come from the 65-and-older crowd.”

The National Institute on Aging states that older adults can benefit from all three types of exercise: aerobic, muscle-strengthening, and balance. Many

activities ,from exercise programs to household tasks,

can count toward the 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities recommended each week.

Mary Anne Schaffer is the general manager of HealthQuest Fitness Center in Napa. She says seniors ask for a few specific exercises.

“Exercise for balance is highly requested,” says Mary Anne. “We’ve been offering 30-minute balance classes that have drawn a lot of interest from our seniors, including those who don’t take classes on a regular basis. They recognize the importance. They may feel unsure walking or standing on uneven ground, stairs may be daunting, or even putting their shoes on feels more challenging than it used to be.

“The longer you can keep moving, the better,” she says. “Exercise is going to change throughout your life. You may have been running marathons when you were younger. You may not feel you can do that anymore, but maybe you can walk or ride a stationary bike. If you’re dealing with a lower-body injury or limitation, there are machines that only work your upper body but will still give you the benefits of cardio exercise. There are accessible ways to exercise that will improve your bone and muscular health, all while keeping your brain active too. Exercise can reduce anxiety and depression and improve your cognitive function.”

John says seniors come to him mostly for back, shoulder, or hip pain.

“The pain is usually from poor mobility over the years, never having exercised, and not working on the importance of proper range of motion, good form, and flexibility,” says John. “Getting fitness therapy and having a professional guide them through these important and fundamental aspects is key. Seniors who need shoulder, hip, and/or knee surgery will do much better if they get properly strengthened before a procedure and then work on proper rehabilitation and integration exercises afterward.”

John believes seniors have certain misconceptions about exercise. “I think that the population of seniors did not grow up with fitness as a daily activity, so understanding muscle strength, bone density, and proper mobility are new concepts.”

Mary Anne agrees. “We have seniors join who have never been members of a gym before, and they may be intimidated. Or they feel they can’t work out as vigorously as young people, so it may not be worth trying. In reality, there’s something for everyone to do exercise-wise. We offer a class called Forever Young. Participants have the option to do exercises seated or standing. Our instructors give modifications to meet everyone where they are, allowing them to keep moving. There’s always something you can do, even if you’re sitting, to get your blood flowing and your heart pumping.”

“Aqua aerobics is a popular class for seniors because there’s no impact. We have people who take walkers or canes to the fitness pool. They

can get a good workout in the water without feeling they’re straining their joints. Yoga is also popular. We have quite a few seniors who take

restorative yoga, gentle yoga, or even all-level classes because they know how to modify, and our instructors can help them find ways to get comfortable and not feel stress on the joints.”

Mary Anne advises, “Take it slow if you’re just getting started. Be aware and listen to your body—which goes for all ages—especially if you’re at risk of falling. Listen to your own body. It’s okay if you start out with a little at a time. Feel free to ask questions if you’re unsure how to use a machine.”

Johns Hopkins Medicine (JHM) cautions that exercise should be approached carefully. “Talk with your healthcare provider if you have an existing health condition or you are just starting an exercise program,” they advise. “Your provider can help make sure the exercise program you choose is designed with your health and wellness in mind. Exercise doesn’t have to be vigorous to be helpful. Even a walk around the park can be positive for any age body and mind, and so can 30 minutes of working in the garden.”

It’s never too late to start an exercise program, states JHM. “With today’s medical technology and scientific advances, more men and women are living longer. And with longer lives, people are looking for a higher quality of life. Greater importance is placed on independent, healthy living. Exercise is a great way to keep older people active.”

According to the Mayo Clinic, there’s no healthy aging “magic bullet”— no single exercise, food, or pill that can guarantee a long, healthy life. But there may be something that comes close: strong social connections.

“Over many years of taking care of older patients, I’ve learned that the factors many people think are most important for aging well—such as having longevity in your family or lack of physical illnesses—do not guarantee a positive experience with getting older,” says Amit A. Shah, M.D., a geriatrician, internist, and palliative care specialist at Mayo Clinic. “It’s the quality, duration, and nature of your relationships that seem to matter most,” he says.

Exercising can be one conduit to social connection. “It’s a great way to be around other people,” says Mary Anne. “I see an increase in socialization among seniors who exercise. Even if they don’t take classes, they are just in the routine of coming to the gym, seeing familiar faces, and catching up. Our space is special because we’ve got a great community of people, some who have come here for 35 years, so they’re used to seeing the same people at the same time and place every day; they worry about each other if they’re not there, they like having coffee together.”

Experts say getting good sleep and nutrition is important. “Get eight hours every night,” says John Stewart. “Let the body and mind fully rest and recover. Eat a well-balanced diet and stay hydrated. Poor nutrition and dehydration cause more problems than we realize, especially as we age. Protein is key. Seniors need to make protein the most important part of their nutrition.”

“Learning proper nutrition strategies to regain their health has provided a brand-new outlook for my clients’ relationships with each other and allowed them to be proud of their bodies and physical health again.”

Local professionals say seniors have made discoveries through proper exercise.

“I have had clients who were on the verge of in-depth back surgery and gave my programs a chance, and now, four years later, with no surgery and 80 pounds lighter, they are living fully engaged lives and participating daily with their grandchildren,” John says. “Clients who feared stairs or traveling due to too much walking gave my programs a chance, and now they travel far and wide. No destinations are off limits, and stair climbing or trails that lead to beautiful scenes are sought out and not avoided.” John says that all any client needs is an open mind and a positive mindset.

Mary Anne is awed by the seniors she sees at the health club. “I’m impressed with our seniors here,” she says. “I admire those who have run into obstacles—they’ve had an illness, injury, a fall, or surgery where it’d be easier to say, ‘I’m done, I don’t want to go back to the gym anymore.’ Yet they still find a way to continue to exercise. It may look a little different than it was before, and that’s okay. I aim to carry that same mindset as I age. I’ve been at HealthQuest for nearly 20 years, and the positive impact of exercise is undeniable for any stage of life.”

John concludes, “Just keep moving. Our bodies were designed to move.”