What Are the Elements of an Effective Fitness Plan for the Elderly

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“Exercise is almost always good for people of any age,” says Chhanda Dutta of the National institute of ageing. Exercise in old age means the retention of functional fitness, increased strength, prevention of bone loss, the boosting of memory and even easing of symptoms of chronic conditions. A good personal trainer understands the concerns elderly individuals have, and will customise each workout to suit their abilities. There are four important elements to consider carefully when developing an effective fitness plan for the elderly:

Fitness plan for the elderly

Safety Precautions

Before participating in any fitness-related activities with the elderly, a trainer should ensure there are adequate safety precautions at hand. A first aid kit and defibrillators are essential, and perhaps performing the exercises on padded flooring would be safe. Not only will these be vital should something go wrong, but having them will set the client’s mind at ease too.

Assessment

Once adequate safety measures are in place, a fitness test would be the next step of the plan. This should involve looking at the client’s nutrition, as well as assessing their physical fitness and exercise limitations. Topendsports.com provides three elderly fitness tests personal trainers can choose from. Two of which are the Groningen Fitness Test for the Elderly, and the AAHPERD Functional Fitness Test.

Exercise & Nutrition Plans

When the all-important assessment and safety elements are covered, an elderly fitness plan needs a fitness regime. It should be based on the findings of the assessment phase, and be easily achievable for the client. Nutrition is also critical for older people who exercise, so consider involving a nutritionist to supplement the fitness plan.

Healthline.com shares a functional fitness plan that elderly individuals of all ages can do to keep themselves active, and capable of performing everyday tasks:

Typical strengthening exercises personal trainers can incorporate in exercise plans for the elderly include:

Abdominal contractions

  1. Lie flat on your back, with your feet around 30cm from your buttocks.
  2. Stretch your arms out at your sides.
  3. To perform one contraction, lift your arms from the floor & move your head towards your pelvis – hold this position for two seconds, then return to resting state.

Inward shoulder blade squeezes

  1. Sit up straight on a stool or chair without a back rest.
  2. Push your shoulders back, squeezing the blades together tightly.
  3. Hold this position for two seconds, then slowly return to resting state.
  4. Try and complete 10 repetitions.

Standing wall push-ups

  1. Stand up straight facing a flat wall.
  2. Place your palms flat on the wall surface, shoulder width apart.
  3. Stand on your toes, then ‘lower’ yourself towards the wall until your elbows are bend at 90 degrees.
  4. Hold this position for two seconds, then return to resting state.
  5. Try and complete 10 repetitions.

Toe tapping in a chair

  1. Sit up straight on any chair, with your feet flat and your knees bent at 90 degrees.
  2. Lift the toes of your left foot, until you feel a pull in your shin.
  3. Hold this position for two seconds, then return to your starting position.
  4. Repeat the process with your right foot.
  5. Try and complete 10 repetitions per foot.

Sitting heel raises

  1. Sit up straight on any chair, with your feet flat and your knees bent at 90 degrees.
  2. Raise the heel of your left foot, until you feel your calf muscle pulling.
  3. Hold this position for two seconds, then return to starting position.
  4. Repeat this process with your right foot.
  5. Try and complete 10 repetitions per foot. 

Knee lifts (sitting)

  1. Sit in the same position as the previous two exercises.
  2. Hold onto the sides of your chair with both hands.
  3. Lift your left foot completely off the ground (around 10cm).
  4. Hold this position for two seconds, then return to starting position.
  5. Repeat this process with your right leg.
  6. Try and complete 10 repetitions per leg.

Progress Monitoring

The final element of a fitness plan for the elderly is constant monitoring of progress. A trainer should be able to track their client’s progress, celebrating wins and praising personal milestones as they are achieved. There should be equal doses of patience and understanding when training the elderly, and a boat-load of enthusiastic motivation.

Study Elderly Fitness Management Part-Time

Assisting older populations with staying fit and living longer means people get to spend more time with their elderly loved ones. Learn how to craft effective fitness plans for the elderly with the Exercise and Elderly Course from Trifocus Fitness Academy. Find out more here!