Q. I am a 75-year-old woman thinking about getting a fitness coach since I don’t easily exercise on my own. I hear about trainers for young people and not as much for older people. How would I start? A.G.
Congratulations for taking charge of your physical fitness.
Being fit is more than abs, running a 5K or lifting weights. These only address single areas of fitness. Medical News of Today defines fitness as “the ability to execute daily activities with optimal performance, endurance and strength…and reduced sedentary behavior. Perfect health is not a prerequisite.
Fitness is important at any age. However, it is more important than ever in our later years for a simple reason: Our bodies change with age. One change is the loss of muscle mass, which means losing strength. It gradually begins in your 30s or 40s and increases between ages 65 and 80. One may lose up to eight percent each decade. Note, this applies to everyone over time.
Loss of strength is a fundamental cause and contributor to disability in older people, making older adults vulnerable to falls and injury according to a publication in the National Library of Medicine. The good news is exercise can build muscle mass and improve strength as well as balance and flexibility that helps prevent falls and injury. There are exceptions when individuals are dealing with health challenges.
Working with a trainer has advantages, as noted in a New York Times article of October 19, 2024. According to studies, older adults perform better in key areas like balance, flexibility and core strength when they work out with a trainer instead of on their own. The ideal schedule is twice a week to slow age-related muscle mass and strength loss, to help maintain bone density and to improve stability.
Certifications may help in choosing a trainer. Fortune Online lists the best personal trainer certifications for 2024 that can serve as a guide.
Yet, certification is not the only criterion. Consider a trainer who has experience with older adults and one who can make exercise adjustments according to health conditions and mobility limitations. Of course, before beginning an exercise program, check with your physician to check if a program is safe for you.
I had a recent conversation with a fitness trainer with a background in kinesiology and 10 years of experience. He refers to himself as a functional movement coach. The exercises he facilitates carry over to everyday movements, ensuring that all are achieved injury-free. He emphasized that movement without pain is important but not sufficient. His goal is to build healthy movement habits for his clients and for them to thrive and feel good about themselves.
His older clients range from ages 75 to 84. Their accomplishments are stunning, as none were previous athletes. An 81-year-old man can swing a 105-pound kettlebell. A 75-year-old man can do something called a kettlebell snatch. That means he swings a 71-pound kettlebell between his legs with just one arm and with the same arm lifts the kettlebell straight into the air. An 84-year-old woman can deadlift 80 pounds. (She weighs about 110 pounds).
His philosophy is that a trainer of older adults should have the same belief in their older clients as they do in their younger ones. He says, “Eighteen-year-olds can do more than they think they can; the same is true for older adults. At the same time, older clients need to know there are ups and downs, that progress may not be linear and to never give up.”
The cost of personal training can be expensive. Depending on the trainers’ credentials and experience, a single session might range from $50 to $125. Many gyms including some YMCA’s offer discounts for older adults. Silver Sneakers, a health and fitness program designed for those aged 65 and older is free with some Medicare Advantage Plans. Although a personal trainer is not included, one often is available for a fee.
So, know that one is never too old for a personal trainer and it is never too late to start.
I have a “pie in the sky” wish. That is for primary care physicians to write a prescription for their older adult patients that says, “Engage in a regular fitness program with an emphasis on strength and let me know how it worked out at your next appointment.”
Thank you, A.G., for your important question. Best wishes on starting your program with a trainer and embrace the opportunities to thrive. Stay well and spread your gift of kindness. We all can use it.
Helen Dennis is a nationally recognized leader on issues of aging and the new retirement with academic, corporate and nonprofit experience. Contact Helen with your questions and comments at Helendenn@gmail.com. Visit Helen at HelenMdennis.com and follow her on facebook.com/SuccessfulAgingCommunity