KPE alum Eric Williams was recently invited by U of T’s Division of University Advancement to facilitate a virtual workout for seniors looking for ways to stay active indoors. For those who missed it, we asked Williams to share some of his insights and tips.
Eric Williams joined the University of Toronto in 2001, as a student in the Faculty of Physical Education and Health and football player for the Varsity Blues. He joined the communications team in the Athletic Centre while still a student and stayed on as a full-time employee after graduating from the Faculty in 2005. After working as the assistant video-coordinator of the Hamilton Tiger-Cats, he became a full time kinesiologist and conditioning specialist with SHAPE Health and Wellness Centre, where he worked for the next 12 years. During his time in the clinic, he returned to U of T to pursue a master’s of education degree at the Ontario Institute for Studies in Education (OISE). Williams currently works in the Toronto District School Board, where he’s been teaching elementary students for the past 10 years. He is also the founder and director of T.H.E. Fitness Institute, providing clients with consulting, training and fitness programs.
Why is it important for seniors to keep active?
We’ve always known that physical activity helps to maintain health and wellness but, in certain cases, it can also reverse trends associated with biological aging. As we get older, our metabolism begins to slow. The human body does not produce as much protein needed for muscle growth and development, and there is also a decline in bone density. As a result, we start to see a gradual change in our physical capabilities. We start to experience lingering pain and there are increased incidences of arthritis, joint inflammation or cardiovascular disease. To offset a lot of these ailments, we look to strength training, more specifically, resistance training, to slow the progression of muscle atrophy and loss of bone density.
What would a training session for seniors look like?
For aging adults it is recommended that there be two to four physical activities or training sessions per week. These can range in complexity and duration however, the general standard for healthy populations is for about 45 min to an hour. The training sessions should incorporate full body exercises to increase heart rate, stimulate multiple muscle groups and increase vascular flow to multiple muscle areas. The intensity of the exercises can be increased over time.
However, it’s important to remember to build in time for recovery between the training sessions. Individuals should wait approximately 48 hours before beginning another bout of resistance training. But, in between, they can do aerobic exercises, such as walking, jogging, biking and swimming to help reduce muscle soreness and promote healthy cardiovascular fitness.
Overall, aging adults should begin their exercise programs with exercises that they feel comfortable with and in an environment that provides safety and familiarity.
With winter approaching and gyms closed because of COVID-19, what are some exercises seniors can practice indoors?
Some exercises that can be performed safely from inside the home using just body weight or light resistance include:
Wall slides - Standing about 1 foot away from a wall surface, reach behind to touch the wall with your hands and slowly lower yourself into a seated position against the wall. Go as low as you can without exceeding 90 degrees.
Push-ups - Can be done on the ground with the arms underneath the shoulders. Modifications can be made where the individual can have their knees on the ground, keeping the back flat. If going down to the ground is limited, push-ups can be done off of a wall or inclined surface.
Lateral steps-walks - Keeping the knees bent, holding the core tight and the head and spine in a neutral, straight position, step to one side. Step back into place. Repeat by stepping to the other side and back into place again.
Side-lying leg lifts - Lay on your side with one extended on the ground. Rest your head on the outstretched arm. Raise one leg into the air and perform small circles for 30 sec to 45 sec. Switch to the other side.
Alternating lunges - Start in a standing position with arms by your side. Step forward with one leg. As you do so, raise your arms up into the air. Step back into place again and bring the arms down to your side. Repeat with the other leg.
Chair squats - Similar to the wall squats, except sit down with control into a chair and stand back up again. Try not to let your core and body collapse to the chair as you sit down, instead count to three as you sit down to slow the movement.
Balancing - Standing on one foot. Slowly reach forward to a wall or arm of a couch. Slowly stand back up again into an upright position and repeat. Continue on the same leg for 12-15 repetitions and then switch.
Thera-band pulls - Using a resistance band, there are a number of different movements that can be done and can be incorporated into many of the exercises talked about previously. Standing upright. Hold a resistance band across the chest, extend the arms outward working the chest and shoulders.
Bird dogs - Kneeling down on all fours. Slowly extend one arm forward while extending the opposite leg behind. Slowly bring both the arm and the leg back into the original starting position without having them touch the ground.
Many people lack the self-discipline to maintain a regular exercise regimen on their own. What can help them stick to it?
Finding a routine and making a plan to workout and do cardiovascular exercises with a higher frequency over duration is a good start. Reminding yourself why you’re doing it also helps. By staying active we increase circulation, range of motion of our joints and begin to improve our immune system from illness and disease. Increased movement and circulation improves cognitive health, which reduces the likelihood and onset of Alzheimer’s and dementia. And, it improves our mental health.
Any final words of wisdom?
Remember that you need to be continuously active in order to maintain the gains you make. Sleeping for an average of seven to nine hours a night and engaging in meditation, breathing exercises and other stress reduction techniques can help the body to recover and provide necessary rest. This helps to prevent muscle soreness and fatigue going into the next training session.