I've been developing an exercise class for the over 60s as I think this group of people are massively under-catered for and yet the benefits of exercise in improving the physical and mental health of people ages 60 and above are very significant!
The primary goal for in training this age group is to increase functional capacity and independence; therefore careful attention must be paid when choosing modes of activity. You should choose exercises that activate large muscle groups and supply functional benefits such as walking, cycling, rowing and swimming.
Performing aerobic physical activity 3-5 days per week and eventually working towards 60 minutes of activity on these days, whether by continuous activity or in small bouts, should be a key goal.
Adding strength training to the program will help increase overall muscular strength, decrease the risk of falling, and increase hand strength to assist with activities of daily living. It's advisable to start with bodyweight exercises and slowly progress from there.
3 days of strength training per week with the sessions lasting 20 minutes is the aim. As with any other groups, flexibility training should be incorporated most days of the week.
It is also suggested that a comprehensive exercise programme for older adults incorporate neuromuscular activities to increase gait, coordination, balance, flexibility, prevent falls, and increase hand-eye coordination and reaction times. Some of these activities can include one-foot stand, stair climbing, balloon activities, chair stand exercises, as well as techniques to prevent falls.
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