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REPS NEWS
Dr John Searle, Chief Medical Officer Fitness Industry Association and personal trainer asks
How much exercise do older people need?
Working with older people is rewarding, fun and
the benefits of exercise are evident quite quickly. But how much exercise do they need to get those benefits which as fitness instructors we all know about?
New guidelines are shortly to be issued by the Department of Health which are very much in line with the recommendations of the American College of Sports Medicine. Somebody over the age of 65 needs to do at least 150 minutes of moderate intensity aerobic activity (still able to talk but unable to sing) each week or 75 minutes of high intensity activity (only able to say a few words without stopping to catch a breath). Two strength training sessions a week are vitally important to maintain muscle strength. These should include all major muscle groups performing 2 sets of 8 to 12 repetitions. When a client can perform 2 sets of 15 reps then it is an indication to increase the resistance. Flexibility and motor skills training are also essential components of the programme.
How can an older person get to this level of regular activity? There are three key principles in achieving it. First, the activities of daily living need to be steadily increased over six to eight weeks: walking more, increasing mobility such as getting up and walking about during the TV adverts, using stairs instead of lifts and elevators and so on. This is also the time to help them look at their nutrition and where necessary move towards healthy eating patterns. These behavioural changes are vital and clients require a lot of support and encouragement to establish them as a routine part of their lives. The good news is that they will begin to feel that they have more energy by these simple measures.
Secondly, progress towards achieving the necessary levels of exercise should be gradual but definite. But it requires a high level of motivational skills by the instructor and careful monitoring during a session. Older people are often good at charting their own progress and are enthusiastic about making progress.
Thirdly, the worst thing that can happen to an older person is that they are given an induction programme and then left to get on with it. Whether they are working on their own or in a class, regular support and assessment are essential. Programmes need to be changed regularly. This not only prevents boredom setting in but also gives an opportunity to learn new skills and techniques. Quite apart from the physical benefits this promotes cognitive health too as they have to think about doing new things.
Older people require a progressive increase in their levels of activity accompanied by committed, expert programming, support and encouragement. We respond to it well!