Written By Alan Good
In the last edition we discussed easy exercise ideas for seniors. Working out doesn’t need to be hard, however the harder the effort, the more the reward. Exercise promotes flexibility improves endurance, strength, and balance.
As stated, I am neither a doctor nor a trainer, but I have done strength training exercises most of my life. I have had injuries and surgeries (non-workout related) which required physiotherapy, taken what those experts gave as recovery exercises and expanded on them. I am 71 years old.
The saying, “You don’t stop lifting when you get old, you get old when you stop lifting,” applies to whatever you might try to improve your life through exercise. But check with your doctor before starting. They can tell you what types of exercises are best for you.
Loosing muscle and therefore strength was one of the things about being a senior I had issues with, until two years ago. You don’t need to remain still as the remaining days of your life pass. For me, weights were always my go-to for strength and endurance training, however since my physiotherapies and studies on exercise bands, I slowly gravitated to these stretchy rubber belts, unsure they would restore my strength.
Later, heavier weighted bands were introduced, increasing the weight pulled. Exercise bands, or resistance bands, provide the resistance needed to strengthen, tone and provide one with a good workout. Bands are easier to store for those living in smaller places—they fit into a small bag—and lighter to move around. As well, the constant ‘resistance” experienced with bands works your muscles completely through a set.
On the other side, bands stretch and tend to offer less resistance after much use. But you can always purchase higher weighted ones or increase reps if you are just looking for a good workout to tone your body. Discs offer the same weight but as you get used to them, you need heavier discs, which may mean storage issues. Also, there is the lifting of discs between sets.
Switching it up between weights and bands gives muscles a different workout and keeps things fresh, relieves boredom. Whatever you use, start slowly with low-intensity exercises. Drink plenty of water, listen to your body, warm up before your workout, and cool down after.
The aim for most is 150 minutes of moderate aerobic activity a week, or 30 minutes a day, five days a week.
