Karen Palmer, 76, travels frequently for her job as a pet sitter and house sitter. That means having the strength to pack and carry suitcases and control fickle, heavy animals.
Two and a half years ago, she wanted to protect her arthritic shoulders and knees while improving her overall fitness. “I wanted to have the ability, strength and confidence to face whatever life throws at me,” she said. So she started working out with a trainer she met through a physical therapy clinic.
The session was transformative. Palmer said her joint mobility and range of motion has improved. “So many people accept it all as part of aging, but it doesn’t have to be that way,” she said. “I’m going to fight to the end.”
Strength training twice a week will help you stay healthy as you age. It slows age-related loss of muscle mass and strength and helps maintain bone density and improve stability. But starting a new fitness program can be difficult at any age, especially if you have mobility issues or joint pain. That’s where a trainer comes in handy.
Research shows that older adults perform better in important areas like balance, flexibility, and core strength when they train with a trainer rather than on their own. Jennifer Heise, an associate professor of kinesiology at McMaster University, said having a “built-in guide” can also help boost motivation.
A personal trainer can give you confidence that you can exercise safely by teaching you how to move properly. “Ageism can prevent people from doing things that they think they should be able to do but don’t think they should,” says Dr. Heise.
“Transform the self-fixed mindset of ‘I’m too old to do that’ into ‘Maybe I can do that,’ or ‘I can do that, and I actually did it yesterday.’ ” said the doctor. said Heiss.
Injury prevention and safe progression
As you get older, your risk of falling and getting injured increases. Two of the main risk factors for falls are weak lower body strength and poor balance.
Dr. Amy West, a sports medicine physician at Northwell Health, said resistance training can be helpful, but building strength and balance requires progress by pushing the limits of your ability. Trainers provide a safe environment, teach you how to move correctly, and suggest ways to progress through exercises that will make you stronger without risking injury, she says.
“Most of the patients I see are doing really great exercise and not getting injured,” says Dr. West. “I get hurt when I load dishes in the dishwasher or when I pick up my grandchild.”
For Palmer, working out with a trainer gave her peace of mind that she wasn’t hurting her joints. “She encourages me to do things to make me stronger, but I know there are limits,” she said.
Hire a trainer on a budget
Personal training can be expensive. Depending on the trainer’s qualifications, experience, and location, a session can range from $50 to over $100. However, many gyms, including some YMCA, Lifetime, and Crunch locations, offer discounts to seniors.
Once you’ve learned proper form and safety, have your trainer create a program you can do at home and schedule occasional check-ins to check on your progress.
Small group training is generally more affordable and has the added benefit of working out with your peers. More than 1 in 3 older adults in the United States report feeling isolated, and loneliness can lead to increased all-cause mortality. For older adults, exercising with others can also help maintain a fitness routine.
Nusani Baffour, a personal trainer and gym owner in Toronto, suggested looking for groups with a 1:4 trainer-to-client ratio so instructors can provide individualized feedback. As your skills and confidence improve, try larger fitness classes.
Find the perfect trainer for you
Make sure your trainer is fully qualified. Cedric Bryant, president and CEO of the American Council on Exercise, seeks out individuals with certifications recognized by the National Commission on Certifying Agencies and verifies credentials through the Union of Athletic Professional Registration’s searchable database. recommended that you do so.
According to Dr. Heiss, not all trainers have the expertise to properly create a fitness program if you have a chronic health condition. Clinical exercise physiologists are trained to work with people with medical conditions and may be recommended by your doctor.
It’s also a good idea to find someone who has experience working with older adults and adjusting for common concerns such as osteoarthritis and limited mobility, Baffoe says. Asking a trainer’s clients if they can provide references will help you see if the trainer is a good fit for your needs, he added.
Before starting an exercise program, talk to your doctor about whether it’s safe for you, says Dr. Heiss. Your trainer should start with an assessment to understand your goals and limitations.
“Not all personal trainers are the same,” says Dr. Heise. “You should shop around to find what suits you best.”
