Exercise is important at any age. While exercise may be in the form of playing games and sports as a child to working out at a gym when we are older, exercise helps us gain and maintain strength, balance, endurance, flexibility, agility and coordination. Exercise becomes particularly important as adults to allow us to maintain independence and reduce our risk for falling as we age. Exercises in general are not specific to a particular age group. Instead, exercises can be adapted to meet the needs of an individual no matter their age. Often in physical therapy, we utilize interventions that are functional and address multiple issues with one exercise. Basic movements and exercises can be layered with complex additions to appropriately challenge each individual. Following are three examples of exercises that can be adapted to any age and level of ability.
Squats
Squats are a functional exercise because it is a motion we do every time we stand up and sit down on a chair. Young children often play in a full-squat position, while adults require this motion for independent bathroom use, getting in and out of the car, or standing up and sitting down on a chair or couch. Performing squats as an exercise will help increase leg strength and standing balance. They are easily adaptable to each person by changing the depth of the squat, changing the position of the legs (such as widening the stance, or standing with staggered feet), and adding weight. We can even change the speed at which we perform a squat, adding power to the movement with jumping as we come up to a standing position. For someone with more limited strength and mobility, we can begin by sitting on a higher surface with the hips higher than the knees and practice standing up and sitting down from there.
Squat progression shows beginning on high surface and progressing to a full squat with weight.
Push-Ups
Push-ups are a great exercise for any age group. They combine upper body strength with core stability. Being able to push through the arms is helpful for daily tasks such as opening doors and performing yardwork. Increasing core strength through the trunk allows for greater stability and ease of movement of the arms and legs. Push-ups can be adapted to any age level. An older adult may begin with push-ups at the wall. This position requires less force against gravity while still engaging the arm and core muscles. An adolescent may begin with push-ups on the floor. This position requires more strength as we have to push our bodies up against the force of gravity. A push-up can be made even more complex by changing hand placement, pushing up against resistance, placing hands on a wobbly surface (like a BOSU trainer), or even lifting up an arm or leg during the exercise.
These images demonstrate a progression in difficulty with push-ups, being performed at the wall or on the floor, placing hands on a BOSU for an additional challenge.
Single-Leg Balance
Balance is a skill that needs to be practiced throughout out lifespan in order to maintain or improve it. We have to be stable on one leg in order to successfully walk or run, as most of our walking and running pattern is spent on a single leg. Without proper balance, we have a higher risk of falling as older adults. According to the Centers for Disease Control, falls are the primary cause of death related to an injury in Americans age 65 and older. Therefore, continuing to work on balance as we age is essential. Standing on one leg is a simple start to practicing standing balance. Standing on one leg requires good strength and stability throughout the core, leg and foot. This position also allows us to train our ankle and hip strategies which are our body’s first reactions to keeping our balance and prevent a fall. We can begin with using our upper bodies for additional support when first practicing standing on one leg. Holding onto something at waist height, such as a sturdy chair or countertop, works well. From there, we can advance to standing on one leg without additional support. The exercise can be progressed in several different ways. We can add in an upper body exercise while standing on one leg, such as bicep curls. Changing the surface we stand on makes the exercise more difficult as well. Standing on one leg on the floor is easier, for example, then standing on one leg on a foam pad or other unstable surface. We can also add in a dynamic activity like playing catch or tapping a balloon overhead on one leg to make it even more challenging.
These images depict a progression of single leg balance exercises. In the first image, the exercise is more complex by standing on an unstable surface, not using hands for support, and looking forward. The second image shows an easier version of the same exercise with standing on a firm surface, using both hands for support, and adding visual cues looking at the foot and floor.
In summary, while our bodies change as we age, we can utilize the same exercises for all age groups with appropriate modifications to make them easier or more complex depending upon the individual needs of the person perform them. If you are unsure of where to start with these exercises, it may be beneficial to consult with a healthcare or exercise professional to help get you started with a program tailored specifically to you.
