Fitness Friday - Keeping Mobile as we Age
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Canada had 5.9 million Canadian older adults in 2017 compared to 5.8 million who are 14 years-old and under. These stats tell a story. A story on mobility.
Mobility can be defined as the ability to move freely and easily by walking, assistive devices or by car or bus. The ability to move optimally includes moving around your home, outside of your home whenever, wherever and however you wish.
Unfortunately, as we age, mobility can be affected for various reasons including injury or disease. To keep out of hospitals and stay as independent as possible, good mobility is important for healthy aging.
Canada is a leader in older adult research
The International Council on Active Aging (ICAA) is a Canadian organization with a goal to distribute and conduct research on active-aging and wellness.
In 2017, the ICAA released a survey to 664 organizations that offer lifestyle services for older adults. They found that 76 per cent of organizations are adjusting services and programs to appeal to adults about 70 years and younger.
The ICCA also found that in Canada, 80 per cent of wellness participants over the age of 85 rate their health as good to excellent compared to 68 per cent in the United States.
Spills and falls all too common
The Canadian Institute for Health Information reported in 2019 that older adults account for half of injury-related hospitalizations. Hip fractures in older adults result in one-third of people never returning to their homes.
Canadian insurance industry research found that 42,000 Canadians have slips and falls annually and Statistics Canada report that slips and falls are the leading cause of injurious falls. Another one-third of older adults will fall in their homes each year.
Prevention is a complex piece of the puzzle that could involve an older adult, their family, friends, and medical personnel such as physiotherapists. It’s important to address falls because they could be related to an inner ear problem or changing positions of the head that are related to balance. A specialist can help identify the seriousness, the cause, risks for more falls and develop a prevention plan.
A prescribed exercise plan can have an essential role depending on a person’s individual needs. Regular exercise should include cardiovascular, strength, balance and flexibility training.
Add balance every day
Adults experience a loss of balance as a result of aging. Think of walking. One foot goes in front of the other and one-third of the time is spent on one foot so balance exercises are an integral addition to your daily routine.
Some older adults may need assistance from a chair or wall to add balance to their routine. It could be as simple as balancing on one leg while brushing your teeth or closing your eyes while placing one foot in front of the other mimicking walking. Every older adult is different and should be assessed by a doctor and a fitness professional with specialization in older adults.
Staying mobile allows you the independence of continuing to do Activities of Daily Living (ADL) such as bathing, dressing, grooming, going to the washroom, preparing meals, laundry and chores.
Many exercises are based on ADL’s and lumped under the category of functional training:
Lifting one knee up and touching your foot and placing it back down mimics putting socks on
Rotational exercises mimic reaching behind to grab something
Lifting dumbbells or bottles of vinegar or laundry detergent mimic lifting groceries or carrying a basket of wet laundry
The other ADL is getting up and down from the floor. This can be done with progressions including using one knee and the support of a chair. These movements strengthen your muscles to get up and down.
It’s never too late to get in shape
Improvements in fitness can occur at any age. People over 70 often think they are too old to lift weights or ride a bike, but their decision is often based on their decision to not be active.
The Harvard Medical School has found in their research that even people 100 years old or older can build muscular strength. I will tell you a story about a local Mississauga man, Ray Marentette. He decided at age 80 to get back on his bicycle and start riding.
His wife thought he was crazy and told him that he would get injured. But Ray persevered. He began with short rides and quickly noticed a need for a program to provide safe cycling in a group setting. He was familiar with Slow Roll programs in Michigan and decided to begin the Port Credit Slow Roll program.
Ray pinned up a few posters and his first ride had 13 people. His numbers kept growing until he had about 50 riders cycling between 10 to 15 kilometres twice a week. Ray is an example that exercise can happen at any age. All it takes is a decision to move and get active.
About Kimberly Hicks-Ruttan
I am a certified fitness instructor and personal trainer with more than 30 years of experience and loving every minute of it. My philosophy on fitness is making classes fun, challenging, and full of variety. Today, I am passionate about short, intense workouts called Tabata, as well as yoga and I love paddle boarding and skiing.
Connect with her online here.
