Lifting for Longevity: Making the case for Mom and Dad

One of the most painful experiences of time passing, is watching the people we love face the challenges of aging. Whether it’s your parents, grandparents or other special seniors, experiencing a decline in physical or cognitive abilities, it’s important to know this: regular exercise is one of the most powerful tools we have in slowing—or even reversing—those changes.

I could endlessly list highly cited, evidence-based studies that demonstrate exercise as the most effective tool to prevent, delay, or even reverse chronic disease and aging. The fact that you are reading this leaves me to assume that you already believe this and are working on your own health. But what about that older person(s) in your life who you are watching melt away? Is it ever too late to begin an exercise program? The answer is no. In fact, some of the most dramatic benefits of physical activity have been seen in people who start exercising later in life—even in their 70s, 80s, and beyond.

I’ve recently written about cardiologist Eric Topol’s (author of “Super Agers”) research on individuals aged 80+ revealed that among lifestyle factors, physical activity—especially resistance training—is uniquely linked to healthier aging. Just 30 to 60 minutes/week of strength work correlated with a 10–20% lower risk of mortality and maintained mental acuity, balance, and bone health.

It can be tricky approaching this subject with parents or grandparents. Here are some tips. What are they most concerned about? Some evidenced based concerns include:

·       Loss of independence

·       Cognitive decline and dementia

·       Chronic illness and physical decline

·       Social isolation and loneliness

·       Losing purpose or relevance

Tip: Frame it positively— “You’ll feel stronger, more confident on stairs, and more energized for travel, gardening, or time with grandkids.”

 If your older loved one values science, sharing evidence-based information about exercise can be very effective. But it’s also important to recognize that they may have fears or hesitations about getting started—and that’s where your support can make a real difference.

 Tip: Offer to help them find a program that will meet their needs and calm their concerns. Check it out yourself and offer to go with them on their first class or training.

Here’s what you need to know when shopping for senior fitness trainers. Expertise matters. If you’re 30 years old and want to blow out some Olympic lifts with a weekend certified trainer, knock yourself out. But for older adults, a bad first experience could not only turn them off fitness forever but also put them at serious risk of injury.

You are looking for a trainer with a solid educational background in sound science. A BS degree at a minimum, a master’s degree as a bonus. Additionally:

·       Certifications especially tailored around working with older adults.

·       Knowledge of chronic conditions and ability to adapt and modify programming. The trainer should require a medical history and have a strong conversation regarding that information.

·       Programming, which should emphasize functional strength (standing, lifting, climbing stairs) balance and coordination, core and joint stability, mobility and flexibility.

·       Strong communication and coaching skills. Effectively training older adults requires  a special skill in delivering clear concise instruction, while establishing rapport and trust. And most importantly, sessions should be fun and interactive. Your senior should look forward to upcoming sessions.

·       Individualized programming. No cookie-cutter workouts. Initial assessments and ongoing evaluations should be part of the plan.

·       Good references or testimonials. This trainer should have a long list of prior clients with similar objectives and be willing to connect you with individuals who are on their testimonial list.

·       Assimilation into a socially based fitness community. A great senior trainer understands that social connections with other seniors is the magic glue that holds people together for the duration.

Final Tip: The evidence is clear: beginning exercise at any age offers powerful benefits for your body, brain, and quality of life. The best time to start may have been years ago—the second-best time is today.