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Move it or Lose it
by author Tanya Tiessen

As baby-boomers approach retirement, the medical system in Canada is expecting a large increase in usage. Unless our aging population rediscovers physical activity, this could be an accurate prediction.

It’s been proven time and time again that physical activity provides important benefits to older adults at all levels of health and physical function. Exercise both prevents and/or manages a broad spectrum of physical disorders. It furthers health and fitness promotion by producing greater energy levels, increased strength, improved flexibility, balance, coordination and mobility. Physical exercise also preserves personal independence and the ability to pursue other recreational pursuits.

Advice to the 55 plus population is don’t do too much too soon. Start slowly and gradually increase the intensity, challenge or resistance.

It’s important to include functional exercises that increase strength of the core torso muscles, improve balance, coordination and flexibility in the abdominals, hips and low back. These core muscles are worked by forcing the muscles to contract through a range of motion that mimics daily life and/or uses a contraction of the muscle or muscle group without movement of the torso or limbs. This allows an older person to gain strength through a range of motions that he uses in daily life, working to prevent injury or gain strength in a previously injured or weakened area.

Functional Fitness

Exercise programs should include the following functional fitness goals:

Using the bathroom–sitting down, standing up, removing and replacing clothes–requires:

1. hip, knee, ankle, shoulder and wrist range


2. hip, leg, arm and hand strength.

Bathing–getting in and out of the bathtub, washing and drying the body, removing and replacing clothes–requires:

1. hip, knee, ankle, shoulder, elbow and wrist range


2. hip, leg, arm and hand strength

Transferring–moving from a seated or lying position to standing and vice versa–requires:

1. hip, knee and ankle range


2. hip, leg and arm strength


3. balance

Walking (assisted/unassisted) requires:

1. hip, knee, calf and ankle range


2. back, hip, quadriceps and ankle strength


3. balance

These seemingly simple daily tasks can become challenging if one’s fitness level has been allowed to deteriorate with age. We can become less agile very quickly. A program should be designed to keep the cardiovascular, musculoskeletal and nervous systems from declining, as these areas can slow significantly with age. Through regular physical exercise many renew lost sensory perception, endurance and strength.

The following exercises may be completed with little or no equipment in your home. It’s important to remember these gentle exercises don’t address the cardiovascular element of physical fitness.

Exercises

1. Front Lunges. Standing with feet shoulder-width apart, take a large step forward with one leg. Slowly and in a controlled manner drop the knee towards the floor keeping the knee in line above the ankle, then push back to starting position. Alternate legs. Modification: step onto a stair and reduce the depth of the lunge. This exercise will help in stepping up or down from a curb and keeping balance when climbing stairs. The muscles strengthened with this movement will help you to keep your balance if you trip.
   
2. Side Lunges. Starting as above, take a large step side-ways, allowing the stepping leg to move over the ankle, then push off to the starting position. Alternate legs. Modification: same as above. Useful again in keeping your balance if you fall.


3. Squats or Chair Squats. Standing with feet shoulder-width apart, squat until thighs are parallel with the floor. If the weight shifts to the toes, the buttocks aren’t "reaching" back far enough. Modification: half squat or use the hands to help push off a chair into the standing phase. This will help when getting in and out of the car, getting up and down from a seated position, as well as bending and lifting.


4. Toe Raises/Heel Drops. Rise up on toes, "drop" back down on heels, then rock back. Modification: use the back of a chair for balance or add a small hop after the heel rock. This exercise will help improve your balance. Maintaining your balance is key to mobility and all daily life activities.


5. Pelvic Tilt. Lie on back, knees bent, feet flat on the floor. Rotate the hips and press the lower back into the floor. Hold five to 15 seconds and repeat eight to 10 times. This exercise will allow you to reach an item from above your head and then lower it down and place it on the floor beside you. It also strengthens muscles key to posture while sitting and standing.


6. Standing/Seated Volleyball. Can be performed sitting in a chair or standing. Use a partner and a balloon. The partner should toss the balloon to the exerciser and the exerciser should then "bump" the ball back to the partner or continue bumping keeping the balloon afloat. Variation: The partner can use a small rubber ball. Practice throwing and catching the ball from various angles in front, as well as reaching to the side and behind to retrieve the ball from the partner’s clasp.

Tanya Tiessen is a high school physical education teacher, certified aerobics instructor and personal trainer. She educates fitness professionals through lectures and workshops throughout BC.

Source: alive #217, November 2000