Empowering Aging Adults with Personal Training: A Holistic Approach to Wellness

Regular exercise in later life can increase independence and fight off chronic conditions like osteoporosis. Some exercise regimes can even increase strength, improve flexibility, and protect older folks against falls. 

However, many ageing adults feel intimidated by the prospect of going to the gym or joining an exercise class. This is entirely understandable, as many people avoid exercising during their busy careers and are out of shape when they retire. 

As a personal trainer, you can help ageing adults form strong exercise habits by taking an empowering, holistic approach to wellness. This can help them lose unwanted weight, increase their energy, and take a proactive approach to improving their health. 

Activity Guidelines

The National Health Service currently recommends that adults over 65 undertake activities that improve strength and flexibility at least twice a week. This should equate to roughly 150 minutes of “moderate” exercise or 75 minutes of “vigorous” exercise. Examples of moderate-to-vigorous exercise include: 

• Walking and hiking
• Doubles tennis
• Dance for fitness
• Martial arts
• Gardening and mowing the lawn

These activities are engaging and get older adults moving. However, some may find that group exercise is intimidating, while others may not have access to outdoor spaces for gardening or hiking. As a PT, it’s your job to empower these older adults with age-appropriate exercise that improves wellness. 

Age-Appropriate Exercise

There’s no reason why you can’t put some older adults through a regular training programme. Many ageing adults even find enjoyment in strengthening their muscles and toning their bodies. However, others may be put off by barbell back squats and will be over-fatigued by a high-intensity resistance programme. 

Scaling the intensity of your workout is key to long-term growth. You’ll also need to make accommodations to increase safety and protect against injury. For example, if an ageing adult wants to improve their strength with you, consider making adjustments like: 

• Replace barbell back squats with box squats using a safety bar. This reduces mobility needs and minimises the risk of a fall or misalignment. 
• Consider swapping free weights for resistance bands where appropriate to mitigate the risk of strain when picking up dumbbells or plates. 
• Choose low-impact cardio exercises to warm up slowly like rowing or elliptical running. 
• Utilise machines where possible, as these tend to have a lower risk-reward than free weights. 
• Use a raised platform for trap bar deadlifts to minimise bending. 

When training older clients, take a feedback-driven, adaptive approach. Unlike younger clients, older folks need more time to recover and may need more low-intensity days. Try not to fret about increasing their numbers and focus on building a strong exercise habit instead. This will improve their mental wellness and help facilitate long-term progress. 

Mental Wellness

Getting older can put a strain on ageing adults' mental well-being. Many older adults struggle to adapt to life after work while others are navigating the difficulties associated with grief, loneliness, and anxiety. Other common risk factors associated with depression in older adults include: 

• Changes to physical health 
• Cognitive impairments
• Side effects from medication 
• Social isolation 

You shouldn’t try to replace GP visits and therapy, but you can help older adults manage their symptoms more effectively by programming engaging exercises. For example, if you know that your client likes to walk, consider getting in touch with a local hiking group for older adults and see if they’d be interested in joining. Alternatively, you can offer group PT sessions exclusively for ageing adults, as this will keep costs down and facilitate social interaction. 

You can also promote healthier habits while debriefing with clients after a session. For instance, if you notice that your client seems tired, ask them about their sleep habits. If they aren’t getting enough rest, offer tips to help them get more sleep as it will improve their performance in the gym and help them maintain their mental health. 

Diet and Nutrition 

A well-rounded diet is crucial for adults entering their golden years. A healthy diet can help folks manage their weight, improve their energy levels, and reduce the risk of conditions like heart disease and stroke. 

If you have some free time, consider adding another feather to your cap by enrolling in a nutritionist course. This will give you the authority to suggest positive lifestyle changes and will help you spot issues in your client’s current diet. 

Encouraging folks to undertake an improved diet is important, but it’s worth bearing in mind that you’ll need to strike a balance if you want your clients to stick with lifestyle changes. 

For example, rather than trying to force your clients to go tee-total, consider encouraging them to keep their alcohol intake to under 14 units of alcohol per week. Some red wines even have antioxidants like proanthocyanidins, which can reduce the risk of cancer and certain age-related conditions. The key is to only drink in moderation, as this will empower your clients and keep them healthy. 

Conclusion

Empowering ageing adults can help them put their health first for the first time in their lives. By adapting your expectations and exercises, you can help older clients achieve their goals while avoiding injury. Just be sure to bring your A-Game when working with older people, as they greatly appreciate the social contact and will be ready to push their limits.