The main things to keep in mind when
making an exercise program for anyone is that it should be
tailored to their specific interests. For the elderly one
must consider their present physical condition, accessibility
of equipment, mental and social needs. A high intensity running
program will do no good if the person has an artificial knee.
Conditioning programs are only good if they are applicable
to one's way of life.
Goals and Expectations should also be tailored
to the individual, so that one isn't over or under stressed.
For the elderly it is important to start out low because if
you start too high then frustration will form and a lack of
compliance will likely follow, totally defeating the purpose.
Large muscles
Rhythmic movements have proved extremely
well when training large muscles, they help increase the blood
flow to the muscles and raise the heart rate. These movements
also enhance strength and endurance in a safe manner. It is
really important to work on large muscles in the elderly because
they tend to get weak very quickly, without exercise. The main
reason it is important to keep the large muscles healthy is
so that the elderly can stay active.
Frequency
When starting to exercise one should start
out relatively slow and progress daily. One should start out
exercising perhaps 2-3 times per week and then progress to
4-5 times per week. Duration of exercise should start out slow
as well and increase with time, for example maybe start out
exercising for 10- 1 5 minutes and as time goes on increase
to 30-45 minutes. The main thing is to stay at a pace which
is comfortable for the individual, but not excessively easy.
Intensity
Intensity is very important for the elderly
when exercising because it is imperative that they don't go
too hard. They should probably get to about working out at
near 70% of their maximum ability. Intensity can be monitored
and controlled by determining heart rate and keeping close
attention to blood pressure. Sometimes stress tests can be
helpful as well
Sequence
The exercise program should start out with
a gentle and fun warm up, followed by an extensive stretching
regiment. Aerobic activity should start slowly and gradually
increase to peak performance at the midpoint of the session.
After the exercise is over a cool down session is necessary
as well as more stretching to keep all the muscles free from
cramps.
Benefits
There is much to gain from exercising for
the elderly and all people for that matter. When we exercise
we help our bodies to become more fit, and that alone is very
beneficial to us. The more fit people are the less likely they
are of having health problems. Also it helps people to feel
good about themselves and forces people to stay active. As
a result of being active we end up meeting people and doing
new things and getting more out of life. People who are less
fit tend to hide themselves away and wind up missing out on
lots of things in life. Exercise opens people up for themselves
and for others regardless of age.
Considerations
As previously stated it is important to
tailor one's exercise program specifically to their needs and
abilities, and there are some other factors that need recognition
as well. It's important to keep in mind cost and travel when
setting up programs, as well as other restricting conditions.
| 
