A Wide Variety Of Senior Fitness Programs

by Darline Turner Lee, Physician Assistant, ACSM Exercise Specialist

Article Last Reviewed: Sept. 9, 2006

According to the US Census Bureau, 13% of all Americans--more than 35 million people--are age 65 and older. This number is expected to double by the year 2030. The 2000 census shows the greatest increase in the age group 85 years and older. Since the 1990 census, this group increased 38% and now makes up 53% of the senior population.

At the beginning of the twentieth century American life expectancy was 47 years. By the end of the twentieth century life expectancies were 74 and 79 years for men and women respectively. The Census Bureau currently estimates life expectancies for girls and boys born in 2001 at 82.2 and 77.1 years respectively.

Physical fitness is a key element for a long, active and independent lifestyle. The American College of Sports Medicine reports, "While many bodily functions begin to decline at a rate of one to two percent per year after age 30, in exercisers, that rate is cut to one half percent per year. At 90 years old a non- exerciser will have lost 70% of his or her functional ability while an exerciser will have lost only 30% of functional ability--retaining 70% of his strength!"(1)

Senior fitness programs should include:

• Stretching-to increase flexibility
• Aerobic exercise to maintain heart and lung function, increase stamina and maintain good circulation
• Strength training for strong bones and muscles to avoid injuries and osteoporosis
• Balance exercises to reduce falls and injuries

Seniors should consult with their physicians prior to initiating an exercise program.

An excellent senior fitness resource is the TEXERCISE program developed by the Texas Department on Aging. This program educates Texas seniors about physical fitness and nutrition and promotes physically active lifestyles. Visit the comprehensive web page http://www.tdoa.state.tx.us/Texercise/Index.htm to learn about upcoming activities and obtain free informational brochures. Call (512) 424-6840 for more information.

Walking is the easiest way to stay physically fit. Seniors should work up to walking 30 minutes daily at a rate that increases both heart and breathing rates but still allows them to speak. Anyone who walks for exercise should invest in a good pair of walking shoes to cushion the feet and protect the body from injury.

Yoga’s gentle movements require stamina, strength, flexibility and balance to perform making it a good choice for seniors. Leesa Lyn of YogaYoga Westgate explains, “Many seniors initially think they can’t do yoga. Our instructors encourage them to have faith in their bodies. Your body can do what you believe it can do”. YogaYoga’s north Austin location offers a seniors class and all locations have classes in Restorative and Gentle yoga. These classes focus on the fundamentals, but emphasize movement with less effort.

Nia, developed in 1983, was initially described as non-impact aerobics. The barefoot movements incorporate aerobics, dance, feldenkrais, martial arts and yoga. Donna Starnes is co-owner of NiaSpace on South Congress Avenue and a Nia black belt instructor. She states, “Nia lubricates the joints and provides dynamic movement inside and out.” One participant improved her bone mass density through Nia because it’s weight-bearing exercise. There are 3 levels of intensity and participants move at their own pace. Most people admit that the only way to truly understand Nia is to experience it.

Group exercise classes incorporate all the necessary elements of a fitness program, with the added benefits of accountability and comradery. Shauna Brashears, an AFAA certified instructor, has taught the senior aerobics class at the Southwest YMCA for more than 10 years.

“We’re more like a family than a class,” she states. “There’s a very good support system and the participants celebrate birthdays and anniversaries and pull together in times of bereavement”. Anecdotally, she notes that most of her students have living spouses who also exercise regularly. “I can’t explain this but it seems like exercise is keeping these couples going,” she says.

The Jewish Community Association of Austin offers several specialized senior fitness programs as well as daily senior aerobics classes. The PACE program (People with Arthritis Can Exercise) meets every Monday and Thursday. There is a 50-minute aerobic class, a nutritionally balanced lunch, meditation and health and fitness educational sessions. For complete information on all programs, contact DJ Olsson, JCAA fitness coordinator.

The Hills Fitness Center’s has classes designed with seniors in mind. Star Circuit is a full body workout including both strength and cardiovascular training in less than one hour. Fit 'n Light is a fun and safe workout geared for the senior exerciser, who's still young at heart! This gentle class is taught by instructors who specialize in teaching senior classes. Great tunes, easy to learn moves, and loads of fun! The Hills also offers aquatic fitness classes, Pilates and a physical therapy program in partnership with New Dimensions Rehabilitation. For detailed information and schedules call 512-327-4881.

Seniors interested in team sports might consider the National Senior Tournaments. Doris Boriski is a member of the “Texas Volleybelles” 70+ senior volleyball team, which has won several national and local Gold medals senior volleyball. For more information, contact the Department on Aging.

The list of fitness programs in the greater Austin area for seniors far exceeds the limits of this article. Suffice it to say the wide variety of classes and programs available for senior citizens make it easy for anyone to find activities to enjoy well into their senior years promoting an active, independent lifestyle through physical fitness.

(1) “Never Too Late To Start When it Comes to Exercise” by Martha Pyron, M.D. ACSM Fit Society Page, Summer 2003, Page 1.