Gym training for over 50s to overcome common health issues

By Olivia Adoncello, Head Exercise Physiologist and Programs Manager, Brellah Medical Centre

As we age, our body undergoes various changes that can impact our overall health and well-being. This is why from age 50 it’s vital to be physically active to combat common health issues and preserve mobility, strength, and vitality.

As an Exercise Physiologist, I’ve witnessed first-hand the transformative power of targeted exercise in addressing common concerns and enhancing quality of life.

Here are the top 5 most common issues once we reach age 50 and how they can be addressed:

1. Muscle loss and sarcopenia

One of the primary challenges we encounter as we age is the gradual loss of muscle mass. This process begins in our 30s-40s and eventually becomes what we call ‘sarcopenia’.

Muscles are used for every single action and movement we make and when muscle mass is reduced, we can experience a significant impact to mobility, balance, our walking ability, function and our overall independence.

Resistance training or weight training, with free weights, resistance bands, and even your own bodyweight, is highly effective in combating sarcopenia.

Incorporating exercises that target major muscle groups, such as squats, lunges, chest presses, and rows, individuals can stimulate muscle growth, improve strength, enhance muscular endurance, and most importantly, maintain our muscle health.

2. Joint pain and osteoarthritis

Joint pain, often associated with conditions like osteoarthritis, can severely limit mobility and impact the way we perform daily activities. When dealing with osteoarthritis, low-impact exercise can alleviate discomfort, improve joint integrity and increase our overall tolerance to movement.

Water aerobics, cycling, and reformer Pilates are excellent options for joint pain, as they provide cardiovascular benefits without placing undue stress on the joints.

Additionally, specific strengthening exercises that focus on improving joint stability and flexibility, such as leg extensions, leg curls, and shoulder rotations, can help reduce pain and enhance joint function.

Weight management is also an important factor to consider as this can reduce the overall load placed on the structures, alleviating discomfort.

3. Bone density loss and osteoporosis

Osteoporosis, characterised by low bone density and increased susceptibility to fractures, is a common concern among older adults, especially women post-menopause.

Strength training and weight-bearing exercises, which involve supporting your own body weight or using external resistance, are essential for maintaining bone density and preventing osteoporosis-related complications. This can include exercises like squats, deadlifts, overhead presses and stair climbing.

It’s also important to incorporate exercises that involve impact such as jumping, jogging, running and dancing, however, caution must be taken when dealing with more severe cases of osteoporosis to ensure the risk of fractures is minimised.

Balance training, dancing and tai chi can help to improve stability which can improve reaction time and coordination to further reduce the risk of fractures due to falling.

A key component of any training regime is ‘progressive overload’ – which is gradual increases in load or weight, to promote continual bone remodelling and improvements in bone density over time.

4. Balance and fall prevention

Falls represent a significant health risk for older adults and can lead to serious issues, including fractures, head trauma and significant joint injuries, often requiring surgical intervention.

Reduced balance is a major contributing factor to individuals feel a lowered sense of confidence with movement, which can restrict engagement outdoors and within the community.

Exercises such as single-leg stands, heel-to-toe walks, and stability ball movements, challenge the body’s proprioception and coordination, strengthens the stabilising muscles and enhance the control we have for our body.

Functional strength exercises that mimic daily activities, such as step-ups, side lunges, and standing calf raises, can improve muscle coordination and proprioceptive awareness, further reducing the likelihood of falls.

5. Cardiovascular health

Maintaining cardiovascular health is essential for overall vitality and longevity.

Engaging in regular aerobic exercise can help lower blood pressure, improve cholesterol levels, enhance heart function and improve overall mental and physical wellbeing.

Brisk walking, cycling, swimming, and rowing are excellent choices for improving cardiovascular fitness.

Interval training, which involves alternating between periods of high-intensity effort and recovery, can be beneficial, as it provides a time-efficient way to boost cardiovascular endurance and metabolic health, whilst providing adequate rest periods in between.

6. Mental and mindfulness benefits

Physical stress and activity enables a cascade of physiological responses that stimulate the production of endorphins and other neurotransmitters, which act as natural painkillers and mood elevators, reducing anxiety and depression while enhancing cognitive function through increased blood flow to the brain.

It’s never too late to foster mental agility as the brain’s plasticity allows for the development of new neural pathways.

And moving the body also promotes a sense of fulfilment and fun.

This synergy between exercise, mindfulness, and lifelong learning is an empowering way to promote vitality and cognitive well-being throughout all stages of life.

When to see an Exercise Physiologist

• For pre or post-operative recovery from major, complicated or any surgery
• If you have persistent joint pain, particularly in weight-bearing joints like knees and hips, to develop strategies for pain management and mobility improvement
• If you have issues with balance and coordination, to enhance stability and reduce the likelihood of accidents.
• To manage metabolic, cardiac, neurological and terminal illnesses or conditions
• When behaviour, mental state and motivation is a limiting factor
• As a preventative measure or when starting an exercise program, to reduce risk of chronic disease and other complications.

Olivia works with her clients both individually and in small groups on our gym floor. Feel free to reach out to Olivia here or to any of our coaches for more information.

Every class at Movement HQ is suitable for people of all ages. If you’ve engaged Olivia or an Exercise Physiologist we can work in partnership with them to ensure at MHQ you are moving safely and optimally.

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