If you’ve read my articles before, then you might notice the part where I’ve discussed what the benefits are for an elderly to add resistance training into their lifestyle. Not only that, I also created a sample program that’s easily doable for the elderly to keep up with! You can read more on that here.
However, I do acknowledge that there are many obstacles and fears faced by the elderly when starting a fitness journey. But don’t be discouraged by those thoughts, I’m here to help you! I’ll be here to address these potential fears and what you can do to help the elderly curb them (hopefully!).
P/S: Don’t let anyone tell you that it’s too late to start exercising!
So What Are Those Fears Scaring Them Away from Exercising?
1. The Lack of Self-Confidence
Just a thought, why do the older generation think they are not capable of exercising just because they are aged? They are introduced to a new movement pattern and some prior beliefs of ‘elderly being weak’ may lead to them believing that this new movement pattern is beyond their capability. This is further exacerbated by their fear of injury since it takes them a much longer time to recover if at all.
Truthfully, age shouldn’t be a setback for anybody. The elderly are just as capable as youngsters are and all they need is the determination to work out! If you don’t believe me, check this woman out! If she can do it, why can’t you?!
OK, my bad. In this case health also plays an important role when starting a fitness journey. Make sure what you do is safe and not putting your health at risk. However, when I say fitness journey, it doesn’t necessarily mean heavy-weight lifting and sprinting across the state, no. It could also mean taking a 30 minute walk daily or a few kilometres run as you progress. Go at your own pace.
Solution: Find Ways to Boost Your Self-Confidence
I suggest the elderly spend some time with an experienced gym family member or better yet, a personal trainer. During exercises, it would be advised that the trainer or family member check on them how they feel and give them tons of motivation. Over time, the experienced family member or personal trainer should aim to help the elderly progress by keeping track of their number of reps and sets. .
2. Constant Fear of Pain
On the other hand, if they do experience achy pain (which most of them do) this further challenges their willingness to start a resistance training program. Many of them fear pain, I mean we all do but letting pain dictate our well-being is not ideal. I believe that they can benefit from learning more about pain. Many believe that pain is due to something wrong with their body which is now an outdated view of pain and can be said to be too simplistic.
Solution: Try to Educate the Elderly with Empathy
I believe those training with the elderly should be empathetic and is knowledgeable about pain. It is important for them to be educated that pain does not *ALWAYS* mean something is wrong. Sometimes, it might just be a sore muscle!
But if they do experience pain, other than recommending them to a medical professional, try to find exercises they can do without pain. They can do this with lightweights and a shorter range of motion whilst constantly reinforcing the idea that they are strong.
3. Not Knowing Where to Start
Seniors who might not have exercised in years may be intimidated by the prospect. They may be unsure of what type of exercise to undertake or where to begin. According to experts, the greatest method to overcome that phobia is to discover a pleasant kind of exercise.
Solution: Find an Easy Way to Start, It Doesn’t Have to Be Difficult
If your elderly relative likes mingling with others, group activities may be the best option. They may sign up for a fitness class or organize a group of friends to play tennis. They could go for walks around the neighborhood with a buddy or their dog if a lighter kind of exercise is less scary. Even gardening may be a terrific way to get some exercise.
4. They Might Be Afraid of Falling
Fear of falling when exercising is probably at the top of the list of exercise-related anxieties. It’s not an unwarranted dread, because becoming older raises the danger of falling. However, not exercising has the same effect. Older folks who are hesitant to walk outside due to uneven ground may fare better on a smooth track at a gym, a mall, or even within their own house. Some elders may feel better at ease exercising on a stationary bicycle. When falling is a phobia, another fantastic approach to exercise is in water. Try enrolling them in a water aerobics class or swimming laps in a pool.
Solution: Provide An Alternative So They Feel Comfortable
When falling is a phobia, another fantastic approach to exercise is in water. Try enrolling them in a water aerobics class or swimming laps in a pool. But in any case, always help them find their balance. Reassure them that they can do it and there’s no need to rush!
The Bottom Line..
What’s paradoxical is that exercise has the potential to improve or reverse the issues that prevent older folks from exercising in the first place. Increased physical exercise has been shown to boost productivity, self-esteem, mood, and general health in older persons of all races.
Exercising has also been demonstrated to lower the chance of falling and the development of chronic diseases such as heart disease, diabetes, cancer, and osteoporosis. It enhances the quality of life of persons who are ill or disabled, boosts self-efficacy, and lowers levels of worry and sadness.
Although there are many more strategies to overcome these challenges that I was unable to discuss in this article, I believe the most important factor is that we acknowledge the obstacle, empathize with them, and help them build the confidence to overcome it. In time, we should all hope that they feel more confident in themselves to do it themselves.