Silver Sneakers (Older Adults)

Things to consider:

There is typically a severe decline in strength, endurance, balance, agility, reaction time and adaptability. Older adults get sore easily and may have foot problems, diabetes, bone disease, cardiovascular disease or some type of cancer.

There are also psychological factors such as inaccurate perception, lack of encouragement, negative attitude, reduced self efficacy and distorted self image.

Begin by testing for balance. Make it into a fun game if you want it to be less intimidating!

Timed chair stands are a good way to begin an exercise program for an older adult who is deconditioned. Arm curls with 2-4 pound dumbbells is a nice place to start to prevent over use of the muscle. Change of surface challenge to improve balance. Step ups and step downs are a good way to challenge muscular strength and balance. Lots of these exercise will help them to improve activities of daily living, increase their self efficacy and decrease the risk of injury.

Do not forget to use the guideline when creating an exercise program for older adults!

FITT FOR AEROBIC

Frequency: 5+ days/week at moderate intensity or 3+ days/week at vigorous intensity

Intensity: On a scale 1-10, moderate would be 5-6 and vigorous would be 7-8

Time: 30-60 minutes/day at moderate intensity or 30 minutes/day of vigorous intensity

Type: Any type that does not impose orthopedic stress; aquatics, cycling, etc.

FITT FOR RESISTANCE

Frequency: At least two days per week (all 8-10 major muscle groups)

Intensity: Start with light intensity (40-50% of 1 rep max) and progress to moderate/vigorous

Time: 1-3 sets of 8-12 reps. Start with 1 set!

Type: Progressive weight training

FITT FOR FLEXIBILTY

Frequency: At least two days per week (all 8-10 major muscle groups)

Intensity: Stretch to slight discomfort

Time: Hold each stretch 30-60 seconds

Type: Static stretching

**ACSM's Guidelines for Exercise Testing & Prescription - 10th edition**