Exercise has a tremendous impact on health, especially for people over 50, and helps ensure an independent and active life in the future. Older adults who are physically fit and have low body fat often have a more positive outlook on life than their less active peers.
Even though, as a personal trainer, you can’t stop the aging process, you can go a long way toward preventing many of the physical ailments associated with aging while promoting significant health benefits through a customized program. These benefits are divided into four categories, the main ones of which are briefly described below:
Fitness training
Specific facts
- Maximum cardiac output decreases by one beat per year
- Stroke volume (the amount of blood leaving the heart) decreases with age
- Cardiac capacity decreases by about 20–30% as we age
- Mobility and elasticity in the chest deteriorate, negatively affecting lung function
How can a personalized exercise program help?
Cardiovascular exercise programs promote the expansion and proliferation of capillaries, which increases the flow of oxygen-rich nutrients to the muscles. This process improves both cardiac and pulmonary function.
The result
- Reduced risk of heart disease
- Reduced risk of high blood pressure
- Lowering and stabilizing cholesterol levels
- Increased energy
- Improved immune system due to increased regulation of immune suppression
Muscles
Specific facts
- 40% of muscle fibers are lost between early adulthood and age 60
- Starting at age 60, this loss increases and accelerates further with a sedentary lifestyle.
- The loss of muscle fibers leads to reduced strength and the ability to perform rapid movements
How can a personalized exercise program help?
Exercise programs that use resistance in the form of weights help, among other things, prevent a decline in muscle strength and promote the regeneration of muscle fibers
The result
With increased support from healthy, strong joints and bones, the body can withstand more stress, and the risk of injury from falls or strenuous physical activity is reduced.
Leg
Specific facts
- Bone density declines over the years (low bone mass and reduced bone strength lead to fragility)
- Women are particularly prone to osteoporosis due to higher levels of estrogen resulting from certain types of birth control and during menopause
- Joint degeneration usually begins after the age of 55 and most commonly affects people with poor posture and a sedentary lifestyle. It can lead to rheumatism, and in many cases, mobility decreases drastically.
How can a personalized exercise program help?
Programs that incorporate resistance and weights in exercises targeting the legs, abdomen, and back help reduce the onset of osteoporosis by increasing strength and improving postural control. Programs that focus on flexibility help maintain range of motion and stability, which promotes good posture and reduces the risk of joint degeneration.
Results
- Fractures caused by osteoporosis and, for example, falls are prevented
- Preventing Rheumatism
- The risk of back pain is reduced
- The risk of arthritis (joint inflammation) decreases
Body Fat and Related Diseases
Specific facts
- 1 in 5 people in England are severely obese
- Exercise and a healthy diet can prevent diabetes in about 60% of cases where a
patient is at risk of developing the disease - Exercise reduces the likelihood of developing diabetes by 71%
How can a personalized exercise program help?
- Exercise regulates blood sugar levels in the body
- Cardiovascular exercises effectively burn calories, which reduces body fat percentage
- Resistance training builds muscle mass, which in turn boosts metabolism
Results
- Type 2 diabetes can be prevented or managed
- Body fat percentage can be drastically reduced. This leads to both better overall health and
psychological well-being. - The risk of heart disease, stroke, angina, and high blood pressure, among other conditions, is reduced
Psychological benefits?
In addition to these four key areas, many studies have also shown that older adults who are physically fit report feeling less tired, depressed, anxious, and angry in their daily lives. This means that as a personal trainer, you can help a client—regardless of age—improve both their physical and mental well-being.