SubscribeFitness Tips: What You Can Learn From Seniors
It's unfortunate that a lot of people believe exercise is for the young, and that "old folks" are destined to be frail and weak.
Obviously that's just not true. In fact, if you're not yet elderly yourself but would like some instant workout inspiration: try exercising with a bunch of senior citizens. I did recently, and here are five tips I got from watching, listening, and trying to keep up with these folks.
So I've been living temporarily in a retirement community to help care for a family member. And I have to confess I was hesitant about using their fitness center. But when I did, I discovered the equipment was top notch and I fit in just fine! I also learned:
1. 'Old' Doesn't Mean Weak if You Keep Active
It's one thing to read inspiring articles about how older folks can build muscle almost as well as younger ones. It's another to watch a guy who looks 90 sprinting like an Olympian on the treadmill, or to see a 70-ish woman doing squats balancing an enormous barbell.
Seriously, some of the seniors were amazing. It made me double my resolve to keep challenging myself as I get older.
2. Injuries or Disabilities Don't Have to Mean Inactivity
There were plenty of folks who looked like they were recovering from a stroke, or who had serious mobility issues. If they couldn't run, they walked. If they couldn't walk much, they sat and pedaled with their arms. What they didn't do was stay home and watch tv and wish things were different.
Many of us younger folks who get all sulky and refuse to work out if an injury prevents us from doing our favorite activities could take a lesson from these guys.
3. Take the Time to Ask For Help
There were all kinds of machines I'd never seen before. Yet every machine was getting some serious use, because almost everyone there had asked staff members to show them how to use the equipment properly.
Those who were doing free weights were using proper form; people knew what equipment they needed to sign up for and everyone seemed to follow proper protocol for wiping down machines, etc.
In contrast, I've noticed that lots of younger folks hate to ask for help--we often either miss out on cool machines or injure ourselves by using them incorrectly.
4. Fit and Friendly
There was quite a few more friendly conversations between exercisers than I notice at most gyms, and I realized that many seniors were combining their workout time with social time. (I couldn't help overhearing some of these conversations, and learned quite a bit more about colonoscopy procedures than I ever wanted to know).
How many of us younger folks put out a "please don't talk to me" vibe? I know sometimes I do--but the pleasant atmosphere of this gym made me think twice about that. I had quite a few more conversations than I normally would--it made the time go faster, and none of these nice chats got in the way of getting my exercise done.
5. Getting Old is Not For Sissies
There is a series of posters at this gym with this slogan, and the pictures are of buffed elders who look like they could take on any challenge.
But... our bodies will fail us eventually, no matter how much we try to do to prevent it. Some people seemed overwhelmed by the aging process, while others tackle it with grace and humor and a sense of purpose.
Is it a coincidence that so many of the folks at the fitness center are members of the second group? I don't think so.
Any thoughts on aging and exercise?
I am awestruck by the older age groups (60+ letsay) finishing running races, or that you see on TV finishing Ironman races.
If you talk to them, they don't seem "old" -- in fact, exercisers have almost made me completely redefine "old" as not being physical, because I have met 72 year olds who were much younger than my dad was at 50.
Even the ones who can't do much, who keep doing something-- wow. I knew one woman who had multiple severe strokes and shook fiercely just going about her daily life - but she'd show up 3x a week to do her little routine....
And how about Sister Madonna Buder, finishing Kona Ironman every year... she finishes last a lot, but she finishes 2.4 mile swim, 112 mile bike, and 26.2 mile run -- widely admired in the ironman community... she's in her late 70's!!
ReplyGenetic freak. There was a marathoner who dropped dead a 45 some time ago from having all his arteries clogged due to free radical damage. She's totally lucky.
ReplyBS. Just because someone who dies with a marathon gets a bunch of press (because it's rare) doesn't mean that's what normally happens.
ReplyWomen in their late 70s completing triathlons aren't normal either. I always get irritated when people like you post stuff like that like it's something that we can all aspire to, when it's not genetically realistic.
ReplyWe have a post on this here. The numbers are very low but tend to get a lot of press (like airline deaths and crashes compared to car deaths and crashes).
ReplyLike I said, statistically insignificant. People just LOVE to post anecdotes as though they're meaningful. Like George Burns lived to 100 smoking.
ReplyI was talking about being inspired by those people! They are inspirational, wouldn't you say?
ReplyNot to mention: a lot, if not most, of the races I finish have finishers over age of 70. I have been in one race of the hundreds I've been in where somebody passed away.
ReplyAbsolutely inspiring. Age is no barrier.
ReplyI'm one of the people with the "don't talk to me" vibe at the gym and I agree that I could be a lot friendlier, and most of the time, it's really that I don't want to be talked to incessantly.
ReplyI also don't want anyone to talk to me at the gym. I'm a raging testosterone bull and everyone stay out of my way!
ReplyI took a short ski vacation a couple of weeks ago, and as the conditions had become slushy, I hit the treadmill in the fitness center - as I was finishing up, one of the other patrons -a man easily in his late 70's and extremely fit - was telling me about a pilates class that was starting in the spa in a few minutes.
I joined the class that was about 1/2 full of seniors - all in impeccable shape. The image of these folks easily executing moves that some of the 30-somethings had a hard time with has stayed with me, and I know that it will continue to be an inspiration - because that is the life that I'm working towards.
ReplyOne of my greatest inspirations was a 80 year old gentleman I met while I was going through rehab on a broken leg (he was taking his wife in for treatments). He participates in the Senior Olympics, flies his own private plane, gives generously of his time to charities, and is just an all around happy, friendly guy.
ReplyI told him I hoped to be half as healthy as he is when I reach 80. He said, "You can! You just have to start now. If you wait until you are 79, it just does not work."
Though anyone can improve their health at any age, to be truly healthy in your old age, you have to get on the right track and stay there starting now.
I took a strength training class about 10 years ago that was taught by a 73 year old man. He was one of those people who just radiated energy. He taught that you could live really well by embracing a healthy lifestyle. He inspires me still.
ReplyMy father-in-law is in his 70's and he is one of those people that seem so much younger. He's in great shape, full of life, still works as a substitute teacher, and even skies! I, on the other hand, do not ski. Tried it once, and ended up taking the "old" man OUT getting off the ski lift!
ReplyThere is one older lady at our gym who needs a walker, but she gets to her recumbant bike or other piece of equipment and does her 30 minutes each day. That is such an inspiration. Heck, my 80+ year old grandfather (who I just met in the last 3 years) was in better shape than me before I started losing weight. He golfs every day and is so full of energy it used to make me tired just watching him. Not anymore, but he's still a huge source of motivation.
ReplyAbout number 4.
I feel the gym isn't supposed to be a social event. Don't do your hair and put on makeup you stupid girls.
Go in get your work done and leave.
You are screwing up my rest times in between sets if you talk to me.
If you are able to hold a conversation WHILE working out you shouldn't even be there. Stop wasting your time.
ReplyAmen my testosterone-addled friend. We men must stick together against those made-up harpie-women who only go to the gym to flirt!
ReplyI talked to a gentleman while I was working out today. He was older, and if I can't hold a conversation, I'm in trouble - since I'm 5 months pregnant and if you can't hold a conversation you're depriving oxygen to the baby.
I gotta say, people who flirt annoy me, too. The gym I used to belong to, I couldn't go a workout without being asked out (usually by a creepy older guy). UGH - not what I'm there for.
ReplyAre you the one with the blog that biked 40 miles the other day?
ReplyMy blog biked 100 miles the other day :-)
ReplySome woman in her 2nd trimester biked 40 miles, it was on her blog entry a few days ago. I thought it was absolutely nuts.
ReplyAbsolutely. I have biked 40 miles since being pregnant. Yesterday I did a half-marathon.
It's not nuts- the activity limitations on pregnancy are being refuted left and right. Once upon a time, they told women to avoid doing any activity. They're finding now the problems often suggested were caused by undereating and inadequate weight gain during pregnancy (less than 25-35 lb in most women).
My OBGYN knows and supports what I do - with the only requirement being that I keep it at low intensity -don't get out of breath or overheated - and intake plenty of Calories. If you were very active before pregnancy, and know your limitations and do not push, activity during pregnancy is no problem.
ReplyI'm doing about 1/2 to 1/3 of what I did prior to pregnancy - and left my job as a personal trainer to ensure I get plenty of rest.
I agree with you, Heather. I decided to walk the track at a nearby park in order to avoid the men who feel the need to start up a conversation every day. I use a gym that is full of retirees, who probably have nothing else to do but chat all day; however, I am there to get my workout in and leave. Now I feel uncomfortable and it is not just me, they make the rounds to all the girls in the gym.
ReplyI have a relative who's more lively at 75 than he was at 60, thanks to dropping 80 pounds and exercising everyday. It's amazing the kind of miracles simple workouts can cause.
ReplyNo shit then I throw it all away with a large pizza.
ReplyMy grandma, who's in her 70's, had to get her hip replaced a couple years ago due to arthritis. Some people would whine and complain about the pain, but my grandma was really excited about being able to walk again, pain free. Once her doc OK'ed it, she started walking and doing strength training at the fitness center in the senior community where she lives. She's slimmed down considerably and built a lot of muscle mass. She refuses to end up like my grandpa (her late husband) who became "old" far too early. He was already ready to kick the bucket when he was in his 50's and he didn't really care to change his lifestyle to try and feel younger. I plan on being one of those old ladies that runs marathons...I'm not too worried about dropping dead from a heart attack any time soon. I eat a diet very high in antioxidants and I'm pretty sure as long as you have a pretty decent training program, you don't have to be a genetic freak to be able to do that much physical activity when you're old.
Oh, and Heather: You GO girl!! You're my fitness inspiration for when I get pregnant. I do NOT plan on sitting on my tush for 9 months. I, too, have heard that as long as you don't get your heart rate up too terribly high and eat enough, you can exercise pretty much all through your pregnancy. Didn't the woman who won the NY marathon give birth only 2 months before the race? Craziness.
Reply"70-ish woman doing squats"!?! There is a God.
ReplyThis is such appropriate timing for my latest blog about Ms. Patti. I teach a senior class called Senior Strength but I call it Seniors Total Body Conditioning and I am always impressed with their motivation, dedication and ability to go with the flow. I make them do all sorts of things. I love to see them lifting heavier weights and more cardio. You are right though, they are friendly and love to socialize way more than the younger gymaholics. Great post and good tips too.
SpinDiva
ReplyReally interesting story and great blog. First time here...I'll be back. :) Thanks.
ReplyVery inspiring piece of story. Age is just a number. When we say a person is old, it is just a perception. Change it and together with regular exercise, we can live a longer healthier life.
ReplyI love to run. But my mother keeps harping on me that I am ruining my knees. That's why I am always encouraged when I hear stories of old people running marathons and things like that.
ReplyAnony- running is a lot easier on your knees over a lifetime than a lot of excess weight :)
ReplyAnd the elliptical trainer is alot easier on the whole body then running. You see, there's always something better. :-)
ReplyThe myth that running is hard on your knees is BS. Knees are like any good machinery: Use it a lot and it'll last a lifetime, leave it sitting in the garage and it'll rust up and the next time you do use it, it'll break really quickly.
ReplyI figure my knees get plenty of workout on the elliptical, and doing squats/lunges. I don't need to run 5 miles a day. You're just showing runner's bias.
ReplyDear, she wasn't talking about your knees. You can do what you want- everyone should do what works for THEM. No one thing is right for everybody. She was merely saying that the idea that running is bad for you knees is a myth.
ReplyDone correctly and listening to your body, running absolutely does not damage the knees. The myth arose from poor shoes, people doing too much too soon, and people getting injured and not giving proper rest.
So running on concrete and asphalt is good? Sorry but human knees weren't mean to run for miles every day on that surface, no matter what you think.
ReplyI was just saying that I know a lot more people with knee injuries stemming from them being overweight than who suffer knee injuries from running on asphalt or pavement. Maybe the human body wasn't meant to run on pavement for 5 miles a day, but it wasn't designed to carry the equivalent weight of two human beings on it either. I'm guessing the running will do less damage over time than chronic obesity.
ReplyI'm talking about the idea that running causes knee damage has been refuted in scientific studies, which holds a lot more weight than what you "think" we can handle.
ReplyRun Forest run :-D
Replyhttp://www.youtube.com/watch?v=zqfFrCUrEbY :)
ReplyThat's brilliant. Thanks Heather.
ReplyMy gradfather is in his late 80s and is the picture of health. He is what we can all hope to be. Ran everyday of his life until about two years ago when he took a spill outside. The paramedics found him in a snowstorm with a body temperature below 86 degrees. They do not know how he was still alive. He fully recovered and within a month was planning his daily mile walks around the local mall. There have been other near death experiences for him as well. I can't help but feel that he wouldn't be in such good spirits and health if he wasn't such an avid runner and health nut.
ReplyI think most people have a hard time sticking to a structed exercise regimen.i've found the only way for me to get consistent exercise is if i'm having fun.So i bought a great dog and we walk about 10 miles a day.
ReplyI couldn't complete a triathlon now. Or when I was 18 and as fit as I'll ever be. I wasn't build for that stuff. One look at my short stocky body tells you that if you need some furniture moved, I'm your girl, but long periods of cardio aren't my thing.
I can handle a 50m spin class or interval training, but I couldn't even survive a half-marathon. 10k, sure, if most of it was walking (I'm a bit of a walking maniac who'll walk 5k to go somewhere just cause the weather is nice).
ReplyOh now, it might not be what you want to do, but anyone can do it. You might not finish well... I am short and stocky, too, more suited for lifting, but I love my endurance activities-- I'm solid mid to back of the packer, but I do them. I think people underestimate what they can do. Not that everyone should do it or that not doing it means you are less fit or anything like that... just that if it was your goal, I'm sure you could do one. For most people, running and triathlon are not about winning.. and if you go to most races you'll see every body type imaginable.
ReplyI guess if we look at the activity of children we can guess what our bodies are made for
ReplyI don't do gyms. I just hoover, make beds, do the ironing and tidy up. It's first-class exercise and much cheaper!
ReplyGreat tips to inspire fitness for seniors. Age is no barrier!
ReplyGreat Information.I found your site very interesting With the right information Thanks.
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