Question: I am a senior citizen. Is it too late for me to become physically active? And, should I take special precautions?

Answer:
Research studies indicate frequently that seniors are not too old to exercise. In fact, the older you are, the more you need regular exercise. However, if you have been inactive, there are a few precautions you should take. These include:

1) If you have a family history of heart disease or, even if you do not, check with your physician first and begin very gradually.

2) Exercise at an intensity level appropriate for your endurance level. This may include only a short walk, sit up, or push up each day until fitness level increases.

3) Choose activities that are fun, suit your needs, and that you can perform year-round.

4) Choose a location with a smooth, yet soft surface.

5) Take additional time to warm-up and warm-down before and after each workout.

6) Stretch slowly.

7) Drink water on a frequent schedule, i.e., sip water every 10 to 20 minutes, perhaps more frequently on hot days. Do not rely on your sense of thirst for water consumption.

The initial and primary benefit of exercise and resistance training for children can help them in developing coordination skills in addition to building strength. We do know that a closely supervised resistance-training program that utilizes concentric-only muscle actions with low resistance and high repetitions significantly improves muscular strength with no adverse effects on muscle, bone, or connective tissues. Concentric-only exercises are exercises that shorten the muscle. An example is the upward motion in a biceps curl.

Below are general guidelines for resistance exercise training and progression for children and adolescents.

Age and Training Considerations

Up to 7 Years
At this age, simply introduce the child to basic exercises with little or no weight. It is important to develop the concept of a training program or session and to teach and emphasize exercise techniques. Also, very gradually progress from body weight calisthenics and partner exercises to lightly resisted exercises. It is important to keep the training volume low. Children are not professional athletes, do not expect them to perform like one.

8-10 Years
Gradually increase the number of exercises. Practice technique in all exercises. Once good technique is learned, a gradual and progressive loading in each exercise can be accomplished. It is important to keep all exercises simple and to slowly increase training volume. Carefully monitor the child’s tolerance to each exercise and its induced stress.

11-13 Years
Teach all basic exercise techniques. You can continue progressive loading of each exercise, but emphasize technique rather than load. Again, do not overload the child and monitor load stress, i.e., load should not be so heavy that the child is groaning in his or her attempt to lift the weight. Introduce more advanced exercises, but use little or no resistance for them.

14-15 Years
Continue gradual progression to more advanced exercises and begin to add sport-specific skills and components. It is very important to emphasize technique as you increase volume.

16+ Years
Graduate your child to entry-level adult programs after all basic and advanced exercises have been taught and the child has good technique and shows a mastery of the exercises through his or her training experience.

As with all training programs, it is important to gradually increase intensity. Technique should always take precedence over weight load. And, obtain a physical check up for your child from a doctor before starting him or her on a training program.