Live Your Best Life With Movement – Country Guide

Most people hope to spend their later years living independently and doing the things they love.

Unfortunately, it doesn’t just happen. We all may need to invest in strength training today to make that vision a reality in the future, says Dr. Lora Giangregorio.

According to Giangregorio, falls are the leading cause of injuries and hospitalizations among older adults. The statistics paint a bleak picture. Every year, 20 to 30 percent of older adults experience falls. This is important given that more than a third of seniors move into long-term care after a fall that requires hospitalization.

However, if we act today, we can reduce our risk of falling and the associated loss of mobility and independence, says Giangregorio.

Giangregorio is Professor and Schlegel Research Chair in Mobility and Aging at the University of Waterloo. One of her areas of study is the effect of exercise on reducing fracture risk.

Research has shown that we begin to lose muscle mass and bone mineral density at a rate of between half a percent and one percent per year beginning in middle age. Unfortunately, we may not notice these gradual losses until we are older and start struggling.

People often think that skill decline is inevitable, but Giangregorio says her research shows that a multi-component exercise program that combines muscle strengthening and balance training can significantly reduce the risk of falls and potentially the resulting fractures.

The news is good because these benefits can be achieved with as little as an hour twice a week.

One of the biggest misconceptions, says Giangregorio, is that “people confuse employment with physical activity, but we don’t necessarily do things that maintain muscles, bones and balance,” she says.

While walking, gardening, and other active pursuits are good, she says a muscle-strengthening program that targets all major muscle groups two to three times a week and includes balance training is also necessary.

The good news is that it’s never too late to start. In her research, Giangregorio says that older adults with mobility issues or other health issues showed improvements after beginning a targeted exercise program. “You can almost always get a little bit stronger.”

However, Giangregorio emphasizes that it is better to start before you develop health and mobility problems.

It’s an investment in your future and the ability to live the lifestyle you desire, she says.

So what kind of exercises should we do to maintain muscle, bone and balance?

Working with an exercise physiologist (one certified by the Canadian Society for Exercise Physiology) to develop a custom program would be the ideal scenario, but Giangregorio knows it’s not practical for everyone.

Alternatively, she says, you could sign up for community exercise classes that teach strength and balance training, or you could design your own home fitness program (see Resources at the end of this article).

There’s evidence that practicing tai chi can help reduce the risk of falls, says Giangregorio, but yoga, which can be highly variable, hasn’t been well studied.

If you want to get better at climbing stairs without getting tired, Giangregorio recommends practicing step-ups. If you want to get better at bending and lifting in the garden, do squats, deadlifts, and lunges. These are sometimes referred to as functional exercises because they mimic the movements we make in our daily lives and are tailored to an individual’s goals.

Functional strengthening exercises fall into several categories: squats (to strengthen thighs and lower legs), presses (for chest and arms), pulls (upper back and arms), overhead reach or press (arms, shoulders, upper back), carries (full Body including abdominal and back erectors and forearm muscles) and hinge (thighs and lower legs).

Giangregorio says the specific exercise a person should choose depends on their current ability. For example, a person who is not very strong and needs a beginner push exercise could do a wall pushup. Someone stronger might do a counter push-up or a floor push-up. These are all variations of push exercises.

Here are some additional tips for starting a strength and balance training program from Giangregorio:

• The training program should be progressive or become more challenging over time. This will help you see improvements and will keep the program interesting.
• You should feel exhausted by the end of each set.

You can split your workout into multiple sessions, working your upper body’s major muscle groups one day and your lower body another day, as long as you’re doing the exercises for each muscle group twice a week.

Giangregorio likes to work out in a gym, but she says it’s also possible to create a workout at home. For example, instead of free weights, you could use vinegar jugs.

If you choose a gym, it should be one where you feel welcome and comfortable. It should be accessible, have the necessary equipment and also employ trained staff to assist you.

Not surprisingly, people start out with the intention of making a habit out of their strength and balance training program and then fail to make it.

To improve your success rate, Giangregorio recommends creating a simple plan. The plan should include written goals for how, where, and when you will complete the activities, as well as a contingency plan if you miss a day.

Be sure to monitor your follow-through. Keep track of things with a simple tick on a calendar.

Also remember that enlisting support such as a workout partner or family support can help with motivation.

Making an exercise routine a habit can be a challenge, Giangregorio concedes.

In her experience, people who stick with it are glad they did. So if you’re really struggling, she suggests that you just commit to exercise for 10 minutes. Find your way into this healthy future!

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