The pandemic changed everything about how we shop, work, play, socialize and exercise. Gyms were shut down for much of early 2020 and gradually reopened with significant restrictions. For many, especially Baby Boomers, going back to a gym with proximity to others was a major deterrent.
Fortunately, the option to train at home is easier than ever before with better equipment and online training, plus fantastic training programs that are available to purchase.
Training at home has advantages: convenience, time saved driving, fuel costs, and reduced social contacts. For others who never have been gym fans, they love the independence, the 24-hour convenience, the privacy, and not feeling intimidated by spandex-clad gazelles or pumped-up hulks.
For adults over 60, the new method of training is functional fitness. The focus has shifted from cardio to strength as the science has shown that getting stronger as we age is very important. By moving away from traditional strength training towards functional exercises and circuit training, it’s possible to get cardio training while getting stronger.
Walking is not the perfect exercise. Functional fitness is movement that is natural, such as walking lunges, and multi-joint movements (in traditional strength training the muscles are trained in isolation). The focus shifts from building bigger muscles to core (abdominals, lower back and hips) conditioning and balance.
Older adults don’t need big biceps – the ability to carry two bags of groceries up two flights of stairs and look after the yard without help are goals we can relate to and are realistic.
Functional fitness training focuses on movements using a variety of affordable tools: tubing with handles, medicine balls, flat bands, kettle bells, adjustable steps, balance boards, foam rollers and pulley systems.
The cost of a home gym has plummeted. If you walk or run for cardio, you can head outside most days. If you want to do cardio inside, my favourite is the treadmill. Walking and running are natural motions, and there is some weight bearing to it, which is important for adults over 50, especially women.
Alternatively, an elliptical, stationary bike, recumbent bike or rowing machine are great options. Look on Facebook’s Marketplace for gently used equipment as there were many purchased with good intentions during the pandemic only to become a place to hang jackets. It’s not uncommon to find a near-new treadmill and pay only 25 per cent of the purchase price. For tubing, bands, balls, etc., Amazon is a convenient shopping option.
Guidelines for home exercise for 55+:
• If you are new to exercise and have been sedentary, consult your doctor. Download a free document called the PARQ plus and fill it out to see what your risks are. Most of my clients over 50 have several medical complications and should avoid certain exercises. The key is not using medical issues or injuries as an excuse to abandon being fit. There is always a way to accommodate a problem.
• If you are cleared to exercise, or if your PARQ plus form shows no risks, draft a schedule you can commit to. Enter your workouts on your calendar. For example, you could attach a large print calendar to a wall (where you will see it!) and mark down your workouts. Schedule your appointments around your workouts, making YOU a priority. Health and fitness are not a side order, but the entree.
• Take an inventory of your space and budget. A closet can be used to store your equipment and a clear space the size of a small bedroom can suffice. Movements such as walking lunges need hallways or outside space. If you don’t need to buy a treadmill or other large piece of equipment, you can assemble your gym for only $200-$400 dollars, which is less than a one-year membership at any gym.
• Assess your personality, as well. Are you a person who needs to train with others for motivation? Training at home for a very social person can be difficult. Having a workout partner greatly increases your chances of sticking to your program because you know they’ll be counting on you to show up. However, if you are a disciplined lone wolf or enjoy exercising with your partner, having a home gym is ideal.
• Finally, consider the benefit of hiring a Personal Trainer who will come to your home to train you. Look for one with a university degree that includes exercise management and has experience and courses in adapting exercises for older adults. A good trainer can also help you select your home gym equipment, so you don’t spend money on things you don’t need. Avoid trainers who are certified through online learning only and have no academic qualifications. Caveat emptor applies here!
Ron Cain is a Victoria-area mobile Personal Trainer specializing in adults 50 plus. A graduate of UVIC with a degree in Human Performance, he has been an instructor in the fitness industry since 1982. Ron can be reached at 50pluspersonaltrainer@gmail.com.
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