A lively group of 16 participants gathered Tuesday morning at the Murray Senior Recreation Center for a free Overall Fitness class, eager to engage in a variety of exercises designed for their age group. Each participant arrived equipped with essential items, including chairs and dumbbells, ready to follow their instructors through a series of workouts aimed at strengthening their bodies, improving cardiovascular health, and enhancing flexibility.
Among the participants was 94-year-old Verna Harshberger, the oldest member of the class, who modified standing exercises to accommodate her seated position. Harshberger’s dedication serves as an inspiration for fellow member Cathy Jeffs, who expressed that if Harshberger can adapt and participate, so can she.
The class, taught by kinesiology students from the University of Utah, included a mix of exercises that the members affectionately nicknamed. Fun titles like “newspapers,” “sobriety test,” and “Lisa’s gargoyle” added an element of camaraderie and enjoyment to the session, making it more engaging for everyone involved.
During the “sobriety test” exercise, where participants step directly in front of their other foot, class member Lisa Shadrieck light-heartedly commented that any group member faced with an actual sobriety test would likely pass, thanks to their regular practice. This cheerful atmosphere highlights the significance of social interactions in encouraging a positive mentality towards exercise.
Exercise and physical activity are essential for individuals of all ages, but particularly for older adults, as staying active can significantly help maintain independence and facilitate daily activities. Traci Thompson, an assistant professor of health, kinesiology, and recreation at the University of Utah, emphasized that senior adults should focus on exercises that aid in crucial daily tasks such as getting in and out of chairs, carrying groceries, climbing stairs, and even lifting grandchildren.
According to Thompson, the primary motivation behind weight lifting for older adults is to support their independence and empower them to continue engaging in activities they cherish. Cardiovascular exercises also enhance endurance, which is beneficial for attending family gatherings and events, allowing grandparents to actively participate in their grandchildren’s lives.
While participating in a class can provide motivation, finding joy in the exercise and being safe are also key components to sustaining a regular routine. Rebecca Davenport, academic program manager for the exercise science, sports, and fitness department at the University of Utah, suggested that individuals ought to explore various activities, such as hiking or swimming, to find what truly excites them. Engaging in enjoyable activities can encourage individuals to keep exercising rather than viewing it as a chore.
Thompson noted the importance of remembering the underlying reasons for exercising, as these motivations can serve as a powerful incentive to keep moving forward. Whether it’s preparing for a family trip or striving to remain self-sufficient for as long as possible, having clear personal goals can help individuals stay committed.
Moreover, social support plays a crucial role in maintaining an exercise habit. Jeffs shared her appreciation for the Overall Fitness class, where she has forged friendships and learned new exercises, stating that “everyone has been so nice.” Her journey at the Recreation Center began as she sought assistance with her taxes and discovered the wealth of resources available, leading her to a fulfilling fitness routine.
Mely Colotla, another regular attendee of the class, also emphasized the enjoyment derived from the sessions and the positive impact it has on her well-being, asserting that the experience helps her “feel good.” This sense of community is vital for many participants as it encourages a commitment to regular exercise.
Finding an exercise partner can further enhance motivation, according to Thompson. Knowing that a friend or family member is relying on them can be the extra push some individuals need to get out the door and into a workout. The support and accountability provided by working out with a companion can foster a lasting commitment to fitness.
For adults of all ages, engaging in regular cardiovascular or aerobic exercise is vital. The American College of Sports Medicine suggests that healthy adults should aim for at least 75 minutes of vigorous exercise or 150 minutes of moderate exercise each week. Examples of vigorous exercise include running, hiking, and biking, while moderate activities might involve gardening or leisurely walks around the neighborhood.
Many of these activities, particularly outdoor exercises, also contribute positively to mental and emotional health, enhancing overall well-being. Thompson highlighted that engaging with nature during activities like hiking can significantly impact one’s mood and emotional state.
Strength training recommendations are also vital for older adults. Thompson mentioned that the ACSM advises practicing strength exercises at least twice a week, targeting every major muscle group to counteract the natural decline of lean muscle mass that begins around age 40. These strengthening sessions should last around 30 to 45 minutes for beginners and should aim to include rest days in between workouts.
The benefits of strength training extend beyond just maintaining muscle mass. It helps keep bones robust, boosts mobility, prevents falls, combats depression, and may even slow cognitive decline. Thompson specifically noted the importance of leg strength, as many older adults struggle with mobility issues such as getting off the floor.
As evidenced by the camaraderie and laughter at the Overall Fitness class, engaging in physical activity, especially later in life, not only supports independence but also fosters connections. Cathy Jeffs, who has found encouragement in the supportive environment of her exercise class, perfectly encapsulated the spirit of the program when she proclaimed, “I’m happy I came.” The journey toward health and fitness for older adults can simultaneously be a joyful and fulfilling experience, driving home the crucial role of exercise in enhancing quality of life.
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