How Old is Too Old to Exercise?

Exercise After Retirement - Photo of man and dog from CDC

Can people get too old to exercise? Well, I'm not really the person to ask. Your own doctor is probably the best judge of whether or not exercise is safe for an individual, but growing older does not mean that you must become stagnant. Don't believe me? Head to your local gym or senior center and search for the Baby Boomers who have been regularly working out for years. They may be some of the most vibrant people you'll ever meet.
Fitness Recommendations for Baby Boomers

The CDC and the NIH both recommend that seniors remain physically active and hail the benefits of regular exercise for all ages if approved by a healthcare provider. In general, most seniors need approximately 150 minutes of aerobic activity per week and two days per week of some type of strength training to maintain better fitness levels.

I have personally seen the benefits of regular exercise in senior populations. Some Boomers in my exercise classes have made a point of coming up to me after class to tell me that they can do something that they could not do the previous year, such as working in flower beds without back pain. One mentioned that she used to see a chiropractor every week and had not needed to make an appointment in months. Still another participant said that his leg strength had increased when he was last tested at his doctor's office.

Exercise Equipment Used in Senior Group Exercise Classes ©Katrena

 Practical Tips for Staying Fit in Later Years

Somewhere along the line, many people who make fitness a way of life move away from using exercise as a way to meet a short-term goal. Those who use exercise in order to lose fifteen pounds often find that they drift away if they don't lose it quickly enough or if they meet that goal. Coming back and staying back can work much better for many people, and seniors in particular have a lot to lose if they lose their physical health.

Many older adults tell me they do it because they know they will regret it if they don't. They want to be independent for as long as possible. They want to function well. They want to enjoy life more and have found that if they maintain a healthy fitness routine, the time is well invested. Those who travel want to spend their time enjoying the sites rather than nursing injuries. Many seniors would rather burn out than rust out.

Does that mean you have to be able to lift your body weight and be able to dance the salsa in high heels? Some might go that route, but most seniors find it helpful to focus on the basics in exercise. Those who enjoy the outdoors may find a walking program to be an excellent choice. Many purchase home equipment like a treadmill, exercise videos, and dumbells to stay in shape at home, particularly if they are on a tight budget. A gym or senior center may provide great benefits such as free or lower priced personal training, group exercise classes, swimming pool, weight room, or other amenities. Some offer free or reduced rates for seniors who qualify.

Baby Boomers might steer clear of exercise classes designed for seniors. They might assume these classes would be too easy, not at all challenging, and only for "old" people. Don't judge a class from the hallway. The only way to get a feel for a class is to attend it, whether you are simply observing or participating. Group exercise instructors often offer a wide range of options for exercises in senior classes that take into consideration a wide variety of fitness levels and customize each class depending on participants.

Music selections and volume levels may be selected with senior tastes in mind, although these classes might also break into some more modern music as well. Many Boomers enjoy the music and fellowship while working toward fitness goals.

Work Out to Music From Your Own Era! ©Katrena

Seniors and Exercise
As a person ages, the body does as well. Physical fitness is not a panacea, but many Boomers find that time spent on keeping fit is time well invested. Exercising on a regular basis may not only help people to age gracefully, but those in the younger generation may also be inspired by the great example!

Pros and Cons of Group Exercise

Weigh Pros & Cons of Group X - Photo of scales by Nikodem Nijaki from Wikimedia Commons

What are the advantages and disadvantages of aerobics classes? Ask ten different people and you'll probably get ten different answers.

Group exercise classes are quite popular these days, from the hard core cardio kickboxing classes to the fun and sometimes exotic dance aerobics like Zumba. Those who are looking to build muscle or maintain bone density might work out in a group setting with barbells, dumbells, kettlebells, bands, balls, or perhaps using one's own body weight in classes like yoga and pilates. Group exercise can also be found in the pool or even outside or on the track these days.

This type of exercise leaves some people revitalized and energized while it leaves others shaking their heads saying "never again!" Here are a few of the advantages and disadvantages of group exercise classes.

Pros of Group Exercise or Aerobics Classes

Many group exercise instructors are highly trained and provide great workouts designed to help people to get the most out of their workout. The energy and time that some instructors put into a class is obvious as they offer efficient and effective exercise options. Most instructors are also trained in basic first aid, CPR, and other emergency situations, which can be helpful and even life-saving in some instances.

Many people find it helpful to have a regular schedule for exercise, and group exercise classes can provide a predictable routine with a set time frame. Some people find it much more enjoyable to work out in a group setting and may push themselves harder, particularly if they see others mastering moves in the class. Some of the best planned group exercise classes provide a variety of workout levels so that people of different fitness levels can participate in classes.

Group exercise classes are often included in the membership charge or might find free classes at a local senior center. Those who regularly attend classes may find that they become more tone, increase cardiovascular health, improve bone density, become more flexible, decrease risks for numerous chronic illnesses, and become more energetic. Some may even find group exercise classes to work well for weight management.

A group exercise class might also provide a social outlet for people who are looking for friendships. Some people may find a great accountability partner or even a new friend in a group exercise class. Perhaps a participant enjoys dancing but does not have a dance partner – many people find great music along with fun moves for maintaining health while having fun.

Cons of Group Exercise Classes

Although set times may work well for some, classes may be offered at times that are inconvenient for others. People often find that workouts are most convenient when they can stop by on the way to or from work or after dropping off the kids at school, etc. Group exercise classes might be cancelled at the last minute due to a variety of reasons such as an illness, problems with the environment such as pool water temperature, or low class numbers.

Some group exercise classes might carry a price tag, and many people who find themselves in a budget crunch may simply drop group exercise and look for less expensive exercise options. They may opt for exercise videos at home, choose a walking program, or do yard work to stay in shape rather than going for the group exercise burn.

Some instructors are more experienced than others. Classes that do not include a warm-up or cool down or any choices in levels may not work well for all participants and could potentially injure others. Someone who has never attended a particular group exercise class might feel intimidated if the class begins to do moves that are unfamiliar, too fast, or unsafe for him or her.

The music may be an issue for many participants in a group exercise setting. It is very hard to please everyone. Actually, I would dare say that it is impossible to please everyone. I can work out to almost any genre of music; however, many aerobics participants may have very specific likes and dislikes related to choices of music. Although many like songs by original artists, many of these would require special licensing to play and may not have the appropriate number of beats per minute for that type of exercise. Long pauses between songs may negatively affect the workout as well. Music volume may also play a role in whether or not someone can enjoy a group exercise class safely.

Is Group Exercise Right For You?

With such a wide variety of classes available, many people can find a good fit with a group exercise class. Those who enjoy being around people in other settings may particularly enjoy taking group exercise classes. People who have tried one class and did not find it to their liking may find a completely different atmosphere under another instructor or in a different class setting, so it might be worth a try again.

Photo of step aerobics class by U.S. Navy photo by Mass Communication Specialist Seaman Apprentice Jon Dasbach from Wikimedia Commons

Always check with a healthcare provider before beginning or changing any exercise routine.

Fit Tips 4 Life is Born

How Fit Tips 4 Life Blog Site Was Born! Photo of baby feet by Doreen Dotto from Wikimedia Commons.

Looking for great fitness tips for regular people? After many years of thinking about creating a space like this to help others who are looking for fitness ideas, I have finally decided to jump in with both feet with the birth of my first blog, Fit Tips 4 Life.
How I Got Into Group Exercise

I have been teaching group exercise since 1999, but to be honest, I might have never jumped into the group exercise scene without a little prodding from some of my friends. I avoided even going in the group exercise (or aerobics) room because I thought there was an extra charge at the gym. I'm pretty tight with my money and figured I could work out for free. Thankfully, a newfound friend dragged me into the room, never imaging that I would one day be standing before classes.

Busting the Myths and Excuses About Exercise

I have always loved music and I used to cruise around town on my bike for hours at a time, but I never was particularly coordinated. I got a standing ovation from my entire school when I finally got a chance to play in a basketball game...everyone knew we had already won the game if I was getting to go out on the court. You don't have to be coordinated to get fit.

If you think you don't have time to get fit, well, you probably don't have time to be unfit either. It is an investment of time, but many studies have found great benefits with even very modest amounts of daily exercise. We all have the same number of hours in our week...it can be done, even with a busy schedule.

Regular exercise has so many perks, from keeping one's body in better physical condition to helping one's mood. Many people who work out say that they don't feel right if they miss their normal workout schedule, but that tends to happen over time. If it feels unnatural at first, don't panic. It often takes about twelve weeks of a regular exercise routine to develop a good habit.

One of my favorite people in the world said that she attended one step class in her life. After just a few minutes of watching everyone else in the gym who seemed to know all the steps but her, she felt compelled to put up her step and grab a soft drink and candy bar. Another person told me she didn't like to take yoga classes because they stressed her out. I vowed to try to make my classes welcoming and friendly, but to give people a sweat if they want one.

If you hate to exercise but want to find some creative ways that may work, I hope to put up some useful, practical information about fitness. There's a LOT of variety out there. Just look at Richard Simmons, Bruce Lee, and Mia Hamm for starters. If you've tried something in the past, that doesn't mean that nothing will be a good fit for you. I had to try quite a few different types of exercise before I found some that I really liked and enjoyed.

Here's to the birth of Fit Tips 4 Life!

Modified Extended Angle Yoga Position ©Katrena

Always check with your healthcare provider before beginning or changing any exercise routine.