What type of training is best suited for older people to stay in shape?
January 7, 2022 | 30,00 EUR | answered by Peter Kock
Dear Doctor,
My name is Dora Schreiber and I am 65 years old. In recent years, I have noticed that I am not as physically fit as I used to be. I have trouble climbing stairs, easily get tired, and often experience back pain. These physical limitations are concerning to me and I would like to do something about it to improve my fitness and overall well-being.
I used to take regular walks in the past, but it seems that alone is not enough to improve my physical condition. I have also heard that strength training and stretching are good for older people to strengthen muscles and stay flexible. However, I am unsure if this type of training is suitable for me and how I can best incorporate it into my daily routine.
Therefore, I would like to ask for your advice: What type of training is best for older people like me to stay fit? Are there specific exercises I can do to strengthen my muscles and improve my flexibility? How often and for how long should I train to achieve good results? I would appreciate your recommendations and tips to increase my physical fitness and promote my health.
Thank you in advance for your help.
Best regards,
Dora Schreiber
Dear Mrs. Schreiber,
Thank you for your message and your interest in your physical fitness. It's great that you are thinking about it and want to actively do something for your health. It's never too late to improve your physical condition through targeted training and overall feel better.
For older people like you, both strength training and stretching are highly recommended to strengthen muscles, improve flexibility, and promote health. Strength training helps maintain or even build muscle mass, which is especially important as we age to support stability, mobility, and bone health. Stretching, on the other hand, helps maintain flexibility, release tension, and reduce the risk of injury.
For strength training, I recommend focusing on exercises that target all major muscle groups, such as squats, lunges, push-ups, rows, or pull-ups. Start with light weights and gradually increase intensity. It's important to perform the exercises correctly and maintain good posture to avoid injuries.
For stretching, you can perform simple stretching exercises for all muscle groups, especially for the legs, back, and shoulders. Hold each stretch for about 30 seconds and breathe calmly and deeply. Stretch slowly and gently, without jerky movements.
Ideally, you should do your training two to three times a week to achieve good results. Start with 10-15 minutes of strength training and 10-15 minutes of stretching, and gradually increase the duration and intensity. It's important to listen to your body and not push yourself too hard.
I also recommend getting examined by a doctor or physiotherapist before starting a new training program to ensure you are physically fit for training. They can also provide you with individual recommendations and adjustments for your training.
I hope that my tips help you and motivate you to actively do something for your physical fitness. If you have any further questions, please feel free to contact me.
Best regards,
Peter Kock
