How older adults can start exercising without getting injured
Research shows that exercise is important after menopause, partly because it helps prevent inflammation in the body. But how should you get started with training?
It's important to have someone who can follow up and push you, according to an ongoing study.(Stock photo: Shutterstock / NTB)
As we get older, our immune system changes. It becomes less effective, which leads to more mild inflammations, what researchers call low-grade inflammation.
This is also linked to stress, poor sleep, diet, smoking, and lack of physical activity.
"You may not necessarily notice it yourself, but this increases the risk of diseases such as cardiovascular diseases," says Vibeke Videm.
She is a professor of immunology at NTNU and a senior consultant at St. Olavs Hospital.
Exercise reduces inflammation
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Many people worry that strength training may cause inflammation, but research actually shows that regular exercise helps prevents it, says Vibeke Videm.(Photo: NTNU)
Proper exercise effectively reduces inflammation in people with various chronic inflammatory conditions, Videm explains.
However, some people worry about getting injuries and inflammation from exercising. Videm believes there may be some truth to that.
"Even though exercise is important for reducing inflammation, starting too abruptly with very intense exercise can have the opposite effect," she says.
She explains that an older person who has not exercised for a long time and has reduced muscle mass should avoid immediately lifting very heavy weights at a gym.
"That often leads to injuries, especially tendonitis, which can prevent you from training for a long time. Training intensity should increase gradually to avoid overuse injuries," says the researcher.
Cardio is also important
Several studies show that strength training is very important for maintaining health and physical function in older adults.
A new study from the United States followed nearly 5,500 women aged 63 to 99 for more than 8 years. The researchers found that the strongest women had a 30 to 35 per cent lower risk of dying during the follow-up period than the weakest participants.
"Building muscle strength is important, but you also need cardiovascular training," says Videm. "Studies show that older adults who combine cardio and strength training have lower levels of low-grade inflammation."
Guidance can make a difference
Even though research increasingly highlights the importance of strength training for older adults, relatively few people in this age group actually do it, says Jonas Johansson.
He is an exercise physiologist and researcher in the RESTART study at UiT The Arctic University of Norway.
Follow-up and social interaction are important for the elderly to continue with the training, says Jonas Johansson.(Photo: UiT)
The study investigates ways to improve health and activity levels among older adults aged 60 to 75.
Although the results have not yet been published in a scientific journal, one key finding is already clear: it's important that older adults who have no experience with exercise receive follow-up.
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Noticeable improvements
The participants in the RESTART study are between 60 and 75 years old. They had a high body mass index, self-reported inactivity, and a high risk of cardiovascular diseases when they were recruited.
They were divided into two groups: a control group that would continue their usual lifestyle and a group that participated in a programme involving strength and cardio training, dietary guidance, and lifestyle changes.
The training group exercised twice a week for two years. At first, sessions were supervised by instructors before gradually transitioning to independent training.
"In each session they first did 45 minutes of cardio training and then 30 minutes of strength training, focusing on the legs, chest, and back," says Johansson.
The researcher reports that participants who were previously inactive have tolerated the training well and achieved noticeable improvements in strength.
The social aspect is important
The study also highlights the importance of encouragement and follow-up when older adults begin exercising.
"This is especially true if you are about to start heavier strength training, which can be very effective," says Johansson.
The social aspect also plays a major role in helping people maintain their exercise routine, the study shows.
"We have seen that our participants have developed a strong sense of community. They go to training because it's social and because there's someone there waiting for them," says Johansson.
When everyday tasks become difficult
In the past, declining physical function due to ageing was often seen as unavoidable.
"Today we know that physical activity is a powerful tool for promoting healthy ageing," says Johansson.
When we lose muscle, our functional ability weakens. Everyday tasks such as carrying grocery bags, opening jars, and climbing stairs become more difficult.
"Maintaining strength benefits not only individuals but also society as a whole," the researcher believes. "It helps us maintain function, quality of life, and well-being, and makes us more productive and less dependent on healthcare services."
