Exercises for older folks

One of the main objectives of an exercise programme for older people is to help them maintain their independence and avoid disability. These special programmes should help to develop cardiorespiratory endurance, muscular strength, flexibility, agility, balance and coordination.

Cardiorespiratory endurance increases functional capacity, decreases the risk for disease and improves life expectancy. Strength exercises decrease loss of muscle mass and strength. Exercising preserves cognitive function, reduces the symptoms of depression and improves self- confidence and self-esteem.

Older people will experience improvements in maximal oxygen consumption similar to those experienced by younger people. Older people, who exercise regularly, show maximum oxygen uptake almost twice that of non-exercisers of similar ages. One-third of loss of maximum oxygen uptake is due to ageing while the other two thirds are due to inactivity.

More strength

Muscle strength declines dramatically as we age. However, with regular exercise we can double or even triple our strength within a few months as we improve our body composition by reducing fat mass and increasing muscle mass. Strength-training exercises improve functional independence and all the health-related components of fitness.

We lose flexibility quite rapidly as we age. However, 10 minutes of stretching on alternate days will prevent loss of flexibility. Flexibility does not only enhance mobility but also independence in performing the activities of daily living. All things being equal, as we get older and become more inactive, we will continue to gain body fat due to the decrease in basal metabolic rate and the increase of caloric intake above that required to maintain daily energy requirements.

Get medical clearance

Older people who have been inactive and want to start an exercise programme are strongly encouraged to get medical clearance, which ideally should include a stress test. A programme that involves calisthenics, walking, jogging, cycling, swimming and other aquatic exercises is recommended. Activities that require continuous rhythmic, muscular movements are also very appropriate for older people.

Very high intensity activities, especially weight training, should be avoided. Activities that require all-out effort or holding the breath beyond normal should also be avoided. The extent of improvement will be influenced by the individual's initial fitness level and the types of activities performed.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.