Starting a new fitness programme can be challenging at any age, and more so if you have mobility issues or joint pain. That's where trainers can help. Photo / Sandy Huffaker, the New York Times
Starting a new fitness programme can be challenging at any age, and more so if you have mobility issues or joint pain. That's where trainers can help. Photo / Sandy Huffaker, the New York Times
Personal training isn’t just for the young – or the wealthy. Here’s how to make it work for you.
Karen Palmer, 76, travels frequently for pet-sitting and house-sitting jobs. That means packing and lugging suitcases, and having the strength to control skittish, heavy animals.
Two and a half years ago,she wanted to improve her overall fitness while also protecting an arthritic shoulder and knee. “I wanted to have the ability, strength and confidence to take on whatever life might have in store,” she said. So she started exercising with a trainer she met through her physiotherapy clinic.
The sessions have made a difference. Palmer has seen improvements in her joint mobility and range of motion, she said. “So many people accept everything as a part of ageing, but it doesn’t have to be that way,” she said. “I’m going to fight to the bitter end.”
As you age, strength training twice a week can help you stay healthy. It can slow age-related muscle mass and strength loss, help maintain bone density and improve stability. But starting a new fitness programme can be challenging at any age, and more so if you have mobility issues or joint pain. That’s where trainers can help.
Studies have shown older adults perform better in key areas like balance, flexibility and core strength when they work out with a trainer instead of on their own. Having a “built-in guide” can also help with motivation, said Jennifer Heisz, an associate professor of kinesiology at McMaster University.
By teaching you to move properly, a personal trainer can help you believe in your ability to exercise safely. “Ageism can hold people back from things they could be doing but don’t think they’re supposed to,” Heisz said.
“We can start undoing this self-stereotype of, ‘I can’t do that because I’m too old’, to, ‘Maybe I can do that’, to, ‘I can do that and actually I did that yesterday,’,” Heisz said.
Strength training twice a week can help older adults maintain muscle mass and bone density. Photo / 123RF
Injury prevention and safe progression
As you get older, the risk of falling and getting injured increases. Two of the primary risk factors for falling are lower body weakness and compromised balance.
Resistance training can help, but to train for strength and balance, you need to push the boundaries of your ability to progress, said Dr Amy West, a sports medicine physician at Northwell Health. A trainer can provide a safe environment, teach you to move correctly and suggest an exercise progression to make you stronger without risking injury, she said.
“Most patients I see aren’t getting injured doing really cool athletic things,” West said. “They get injured putting dishes in the dishwasher or picking up their grandkids.”
For Palmer, exercising with a trainer reassured her that she wasn’t damaging her joints. “She’s really good about pushing me to do things to make me stronger, but she knows there are limits,” she said.
Hiring a trainer on a budget
Personal training can be expensive depending on the trainer’s credentials, experience and where they’re based. But many gyms offer discounts for older adults.
Once you learn proper form and safety, you can ask your trainer to create a programme for you to follow at home and schedule occasional check-ins to review your progress.
Small group training is generally more affordable, and it offers the added benefit of exercising with your peers. More than one in three older adults in the US reports feeling isolated, and that loneliness can lead to an increase in all-cause mortality. For older adults, exercising with others can also help them stick to a fitness routine.
Look for groups with a one-to-four ratio of trainer to clients so your instructor can provide individual feedback, suggested Nsuani Baffoe, a personal trainer and gym owner in Toronto. As your skills and confidence improve, you can try larger fitness classes.
Strength training can help older adults prevent common injuries from everyday tasks like lifting or bending. Photo / 123RF
Finding the right trainer for you
Make sure your trainer is well qualified. If you have chronic health conditions, not all trainers will have the expertise to properly create your fitness programme, Heisz said. Clinical exercise physiologists are trained to work with people with medical conditions, and your doctor may be able to recommend one.
It’s also a good idea to look for someone who has experience working with older adults and adjusting for common concerns like osteoarthritis and mobility limitations, Baffoe said. Ask if one of the trainer’s clients could provide a reference so you can see if they’re a good match for your needs, he added.
Before beginning any exercise programme, talk to your doctor about whether it’s safe for you, Heisz said. Your trainer should begin with an assessment to understand your goals and limitations.
“Not all personal trainers are the same,” Heisz said. “You should shop around to find the one that you fit with best.”
