The 4 Pillars of Fitness for Older Adults
By Lloyd Fridenburg
It's not the thought of getting old, or even of dying that troubles most of us; it's the thought of losing our physical or mental ability to enjoy life. When I talk with adults over the age of 45 a large percentage consider themselves to be very busy individuals. However, the act of rushing around all day has no correlation to being physically active.
There is a huge difference between being busy and being physically active! Getting out of the house and driving to Timmy's for your morning social isn't being physically active. Strolling around the grocery store, the block or shopping mall isn't being physically active – the key word here is strolling…I don't want to get hate mail from the "mall walkers", a program that I fully support. You might give that exhausted sigh of relief at the end of the day, but whether you're still working or fully retired it's important to realize that being busy all day doesn't mean you're physically active.
According to Health Canada, "Physical activity improves health and well-being. It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain and achieve a healthy body weight and it improves your outlook on life. Research shows that physical inactivity can cause premature death, chronic disease, and disability. Health Canada encourages Canadians to integrate physical activity into their everyday life; at home, at school, at work, at play and on the way." Now that's active living!
I'd like you to begin viewing fitness as an exercise in continuous lifelong learning. If you're not learning you're likely to get bored. This is one of the main reasons that people "yoyo" exercise and have trouble sticking with a routine for an extended period of time.
Now let me introduce you to the 4 pillars of fitness for older adults.
Pillar #1 - Strength
Muscle mass naturally diminishes with age. If you don't use it; you lose it! Weight bearing doesn't necessarily mean lifting weights. For most of us using our own body weight with exercises like pushups or crunches is sufficient.
Building muscle helps protect your joints from injury. Weight bearing exercise is important for maintaining bone density and providing stability for skeletal components. It also contributes to better balance, which can help you maintain independence as you age. Strength training can often reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
Pillar #2 - Flexibility
Many trips and falls can be avoided by improving flexibility and agility. As we age our range of motion decreases, unless we have worked to maintain a high level of flexibility. Now I'm not talking about doing a few hip circles or stretching out your calf muscles for a few seconds before heading off for a walk or to play squash. You need to consciously stretch all the major muscle groups in your body several times a week just to maintain your level of flexibility as you age.
Flexibility can very quickly be lost, but many older adults retain flexibility by participating in exercises like martial arts programs (including Tai Chi), Yoga, Kouk Sun Do, and a variety general flexibility programs. Flexibility training will also improve your overall range of motion for other activities like hiking, golf, canoeing, or even gardening.
Pillar #3 - Balance
Balance is a byproduct of agility, which is the ability to move to a variety of positions both quickly and slowly. Balance deteriorates as flexibility deteriorates so proper maintenance of both of these physical aspects becomes increasingly important as we age. Simply standing on one leg for short periods of time on a regular basis will dramatically improve your overall balance and it's something that you can do anywhere.
By training to develop greater balance you will improve your coordination, agility, and posture, reducing the risk of injury by providing greater overall stability.
Pillar #4 - Aerobics
It is important to raise and maintain your heart rate for a reasonable period of time on a regular basis. You should gradually increase the intensity of your exercise and then maintain a higher heart rate for a sustained period of time. However your recovery rate is the true measure of fitness. Recovery heart rate is how fast the heart rate declines after exercise. Typically your heart rate should drop at least 12 beats per minute in the first minute after exercise.
Walking (not strolling) is still one of the best forms of aerobic exercise. The key here is to be sure that your walking pace is at least two steps per minute and lasts at least 15 continuous minutes several times per week.
Stress Management (the Bonus Pillar)
This is an element missing from most fitness regimens. You need to be able to use your exercise time to focus on what you're doing now; not what you did this morning, or intend to do this afternoon. Using gym equipment like weights, climbers, and stationary bikes allows you to continue to work, worry, or plan while you work up a sweat. You get a good aerobic workout but you may have actually created more stress for yourself in the process.
A program that forces you to stay focused in the present helps relieve stress. The simple act of taking a deep breath and exhaling slowly, while focusing all of your attention on your breath has an immediate and positive effect on your stress level.
So Now What?
I challenge you to make a commitment to yourself to improve your fitness level over the next year. Set reasonable goals on a gradual time slope (the higher the target, the longer the time). Let fitness become part of your lifestyle; not just something you do because someone says it's good for you.
- Do a light stretch before beginning any physical activity, even if it's just some gardening. Stretch the muscles and tendons that you will be using for the activity.
- Do something to elevate your heart rate and maintain it for at least 15 minutes several times a week.
- When you're feeling stressed, breathe. Relax your abdominal muscles when you inhale and slightly contract when you exhale. Breathe as slow as possible, without gasping and focus your thoughts 100% on your breathing.
- Stand on one leg or walk a straight line putting one foot in front of the other for increasingly longer periods of time.
- Ten minutes of exercise is better than none; thirty minutes is better than 10; an hour is better than thirty minutes. Don't fixate on "how long"; just do it!
Get off your butt and get active several times a week…remember that driving to "Tims or strolling around the mall isn't being physically active. Walk, run, cycle, join a club, participate in a fitness program, but get physically active and improve your quality of life in the process.
"In the end, it's not the years in your life that count; it's the life in your years"
Lloyd Fridenburg is a writer, author, outdoors person, and the creator/owner of Fitness with a Purpose, a unique fitness program that incorporates all of the necessary fitness components – strength, flexibility, balance, aerobics, plus stress management – into a single program specifically designed to meet the fitness needs of adults between the ages of 45 and 75.
