Regular exercise plays a crucial role in preventing and improving age-related diseases, keeping your body strong, maintaining your independence and improving your quality of life as you move through your golden years. As you grow older, you naturally lose muscle mass, bone density and strength. A cross-training machine provides a low-impact form of aerobic exercise for seniors. Consult your physician before starting any new exercise regimen.
Exercise for Older Adults
Up to 75 percent of older adults fail to stay active, according to the American Academy of Family Physicians. Regular exercise reduces blood pressure, helps maintain healthy cholesterol levels, boosts cognitive function and helps prevent or improve osteoporosis. Older adults need four types of physical activity: aerobic, weight bearing, balance and flexibility, according to the National Institute on Aging. Aerobic activity helps keep your cardiovascular system healthy, while weight-bearing exercises work to maintain the integrity of your muscles, joints and bones. Balance exercises help prevent falls, and flexibility training prevents stiffness and helps keep your body flexible and limber.
Using a Cross-trainer
Cross-trainers vary by type and simulate walking, running and or skiing. The pedals of a cross-trainer are elevated, which reduces the stress on your joints, a beneficial feature for seniors. Set the motor to the desired resistance and walk or run at your own pace while holding the stationary bars. This is a good alternative to running on a traditional treadmill because it reduces the stress on your joints. Many seniors suffer from joint pain that can be made worse from running on hard surfaces. If you set the resistance to medium, it provides more of a stair-climbing aerobic workout. Some cross-trainers feature poles that move back and forth simulating skiing. This engages your arms, which provides a full-body aerobic workout.
Good for Knee Osteoarthritis
Knee osteoarthritis is a degenerative joint condition that commonly affects older adults. It occurs when the cartilage of the knee joint progressively wears away. This often causes pain, swelling and reduces range of motion. Running on a hard surface can exacerbate your condition if you have knee osteoarthritis, according to David Attarian, M.D., of Duke Total Joint Center. He recommends using a cross-trainer or similar machine to get aerobic exercise. Using a cross-trainer can help build endurance in the muscles around the knee.
Recommendations and Considerations
Aerobic activity is designed to keep your heart, lungs and circulatory system healthy. Older adults should get at least two-and-one-half hours of aerobic exercise weekly. Split this up any way that suits you. For example, you can use the cross-trainer for 30 minutes five days per week. See your physician to get a full physical and a fitness assessment. Talk to your doctor about existing medical conditions that may impact your ability to exercise and influence the type of exercises you can perform.
- American Academy of Family Physicians: Promoting and Prescribing Exercise for the Elderly
- National Institute on Aging: Exercise and Physical Activity
- Spine Health: Elliptical Trainer
- Spine Health: Specific Osteoarthritis Exercise Programs
- Duke Health: Cardiovascular Exercises for Patients with Knee Osteoarthritis
- American College of Sports Medicine: Exercise and the Older Adult
- National Institutes of Health: Senior Health
- Centers for Disease Control and Prevention: How Much Physical Activity Do Older Adults Need?
Barbara Froek is a dietitian and fitness trainer who holds a Bachelor of exercise and nutrition sciences as well as a Master of dietetics, food and nutrition. She has served as a contributing writer for various diet and fitness magazines including "Flex," "Muscular Development" and "Muscle & Fitness Hers."