5 exercise considerations for older adults
By Daniel Barley, Head Coach, Prime Movers classes at Movement HQ
Training as an older adult requires a tailored approach that balances caution with the recognition of our potential to grow and thrive. Here are five key focus areas that can significantly enhance the effectiveness of a training program.
1. Challenge yourself: learning and growing across all ages
It’s often assumed that we should stick to familiar routines as we age, but all throughout our lives we’re totally capable of learning and adapting to new challenges. By introducing new exercises, movements, and techniques to a workout routine, we can enhance your cognitive function, coordination, and overall fitness.
Gradually increasing the complexity of our workouts keeps us engaged and builds confidence. For instance, learning to perform a single-leg deadlift might seem ambitious at first, but with proper instruction and progression, these challenges can be transformative – enhancing balance and single-leg strength to help maintain independence.
Even stepping into a reformer Pilates studio may seem daunting at first but the low-impact, high-mobility nature of the exercises can bring enormous benefit such as core strength and mind/body awareness.
2. Safely building strength: empowering your body
Strength training is essential in maintaining or even improving your muscle mass, bone density, and physical resilience. It’s important to recognise that “lifting heavy” is relative to each person. The key is to focus on challenging but manageable weights while ensuring proper form to prevent injury.
Compound movements like squats and presses, which engage multiple muscle groups, can be particularly effective. With the appropriate weight or resistance, you can safely build strength and enjoy the benefits of improved physical function.
Even a more challenging exercise like a Kettlebell swing can be executed if the coach can instruct them properly and they are given to people who have the capacity to hip hinge. People who think kettlebell swings are dangerous need to be educated and taught the basic mechanics of the swing to greater understand the benefit and lose the fear over what is an amazing exercise.
One of our clients at Movement HQ swings heavy kettlebells at 77 years of age and he has never once pulled up poorly.
3. Prioritising balance: stability for everyday life
Balance training is crucial as it directly impacts your ability to perform daily activities and reduces the risk of falls. Integrating balance exercises into your fitness program enhances stability, coordination, and body awareness.
Simple exercises like standing on one leg, walking heel-to-toe, or using a balance board are excellent starting points. For those looking for more of a challenge, adding balance elements to strength exercises – such as a bicep curl while standing on one leg – can improve both balance and strength. Dynamic movements like lunges and step-ups further enhance stability and coordination.
4. Keeping fitness enjoyable: fun and motivation hand in hand
To maintain motivation and enthusiasm, it’s important that your training remains enjoyable. Incorporating a variety of exercises, activities, and even games into your workouts can keep them fresh and engaging.
Mixing up your routine with different workout styles, such as strength training, cardio, yoga, and Pilates prevents monotony. Social elements, like group classes or partner exercises add enjoyment and camaraderie.
Fun doesn’t mean easy; it’s about finding the right balance between challenge and enjoyment. When you find joy in your workouts, you’re more likely to stick with them, leading to better long-term results.
5. Long-term commitment: fitness as a lifelong journey
Fitness is a lifelong journey, and the benefits of regular exercise grow over time. It’s important to view fitness as an integral part of your daily life, helping you stay committed for the long term.
Setting realistic, achievable goals – whether it’s improving balance, increasing strength, or enjoying more time with your grandchildren provides motivation and purpose. Even small, incremental improvements can have a significant impact on your overall health and well-being. Celebrating these small victories reinforces the value of long-term commitment.
Why not try our Prime Movers classes?
Your fitness journey is a unique and rewarding opportunity to continue growing and thriving. By challenging yourself, building strength safely, prioritising balance, making your workouts enjoyable, and committing for the long term, you can achieve your fitness goals and maintain a vibrant, healthy lifestyle well into your later years.
MHQ PRIME MOVERS CLASSES RUN 8:30am every Tuesday and Thursday with Coach Daniel Barley
If you’re new to MHQ get 5 days of classes for just $0.