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Improving Sleep in Seniors over 65  

Almost half of seniors over age 65 who live at home are dissatisfied with their sleep, and nearly two-thirds of those residing in nursing home facilities suffer from sleep disorders. Improving Sleep in Seniors is the focus of this article. Chronic and pervasive sleep complaints and disturbances are frequently associated with excessive daytime sleepiness. They may result in impaired cognition, diminished intellect, poor memory, confusion, and psychomotor retardation all of which may be misinterpreted as dementia. A 2021 survey by the World Health Organization showed that 27% of the global population experiences sleep problems and that middle-aged and older adults are more likely to have sleep disorders. Improving Sleep in Seniors.

Improving Sleep through Exercise

Exercising for Improving Sleep in Seniors

The best types of various exercise modalities for improving sleep quality in older adults have been an active area of study.  Combining all of these large population RCT (Randomized Controlled Trials) type studies, the top 3 types of exercise, calculated as statistically valid, were Pilates, Resistance training combined with aerobic work, Yoga, and Tai Chi, or some form of Traditional East Asian Sport.

 Muscle endurance training combined with walking or aerobic dance resulted in significantly higher sleep quality compared to regimens involving sleep hygiene, Pilates, walking only, health education, resistance training, Tai Chi, resistance training combined with walking, or yoga. Muscle endurance training combined with walking was identified as the optimal exercise program (88.9%) for enhancing sleep quality in older adults.

The above, however, is only half of the equation. The next question is, OK, how much of this exercise do we need to gain better quality Sleep?  A little Exercise Physiology is in order.

MET-minutes, often written as MET/min, are a unit of measurement for assessing the amount of energy expended during physical activity. They are calculated by multiplying the MET (metabolic equivalent of task) score of an activity by the duration of the activity in minutes. A MET is the amount of oxygen consumed while sitting at rest, equivalent to 3.5 ml of oxygen per kilogram of body weight per minute. The MET unit of measure can be thought of as the Amount or Dose of Energy required per week to achieve the desired result of sleep quality. Defining Sleep quality is a topic I will address in another post. For now, let’s look at the Dosage levels of the given exercise modalities.

MET minutes track someone’s total energy expenditure when they exercise over a given period based on the exercise intensity level. The Optimal Amount was calculated, and it was found that the Dose (or amount of total energy expended) had an optimal point in a U-shaped pattern.  The U pattern represents a relationship where both low and high doses of the exercise can have adverse effects, while an intermediate range may display beneficial effects. 

This was found to be 920 MET-minutes per week.  Dose-response analysis predicted at what MET-min/week level the maximum significant response would occur for some of the exercise interventions:

To give us a more meaningful picture, let’s look at the exercise modalities below: To achieve the 920 MET-minutes per week through statistical analysis:

263 minutes/week of walking (intensity at 3.5 MET-min

230 minutes/week of cycling (intensity at 4 MET-min)

184 minutes/week of resistance training (intensity at 5 MET-min)

230 minutes/week of yoga (intensity at 4 MET-min)

310 minutes/week of Tai Chi (intensity at 3 MET-min)

330 minutes/week of Pilates (intensity at 2.8 MET-min)

Again, the optimal combined exercise is predicted to be Resistance training combined with aerobic exercise.  For seniors, this can be accomplished through participation in a Silver Sneakers Circuit Class three times per week, totaling 150 minutes (50 minutes per session).

There are other benefits as well. The social support and friendships that can develop over time.

They are proven to combat the isolation that can occur in our population. I know this because as a full-time caregiver to my spouse of almost 40 years, I need the camaraderie and support I receive teaching my Fit For Life and indoor power cycling classes at the YMCAs of St Petersburg, FL.

References:

Sleep, Cognition and Dementia | Current Psychiatry Reports. https://link.springer.com/article/10.1007/s11920-015-0631-8

https://pubmed.ncbi.nlm.nih.gov/40217183

https://www.ifm.org/articles/exercise-for-sleep-quality

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Core Strengthening for Older Adults

The Basics of Core Training in the Senior Population

Core training is essential for everyone, particularly seniors, as it enhances stability and strength in daily activities. Improving core strength is vital to understand that core strength goes beyond just the abdominal muscles; it includes the muscles around the pelvis, lower back, hips, and abdomen. These muscles work together to support the spine and provide balance and stability. Engaging in core training can lead to improvements in posture, which is crucial as we age, and can prevent many injuries associated with falls.

Improving core strength is a guided process that serves as the foundational first step in achieving greater agility, strength, speed, quickness, and power. This improvement is possible at any age and requires a sound understanding of core anatomy, as well as functional and safe movement patterns. Above all, it necessitates determination and consistency in training frequency. In this article, we will delve into various aspects of core training, including the importance of progressive overload and varied exercises. Through instructional videos, I will detail different and progressive versions of push-ups, which serve as one of the fundamental isometric exercises in the core-strengthening curriculum. Understanding these fundamentals will empower individuals to enhance their core strength effectively.

Improving core strength in older adults helps in enhancing overall wellness, mobility, and the ability to perform daily tasks. It’s not only about fitness but also about quality of life.

Developing Core Strength in Older Adults

To improve core strength, a weak core is a fundamental problem that leads to inefficient movement and predictable injury patterns. Many seniors, even those who are active, often lack good core stability, putting them at risk for both axial (back, hip, knee) and appendicular (shoulder, arms, and legs) injuries. Core exercises are vital for adults, especially in managing chronic pain issues. Engaging in regular core workouts does not only improve physical strength but also enhances balance and coordination, which are crucial for preventing falls and injuries in older adults, ultimately leading to improving core strength. By building a robust core, seniors create a solid foundation that supports everything from daily activities like bending to pick up items, to athletic pursuits such as playing golf or tennis.

A weak core is a fundamental problem that leads to inefficient movement and predictable injury patterns. Many seniors, even those who are active, often lack good core stability, putting them at risk for both axial (back, hip, knee) and appendicular (shoulder, arms, and legs) injuries. Core exercises are vital for adults, especially in managing chronic pain issues. Engaging in regular core workouts does not only improve physical strength but also enhances balance and coordination, which are crucial for preventing falls and injuries in older adults. By building a robust core, seniors create a solid foundation that supports everything from daily activities like bending to pick up items, to athletic pursuits such as playing golf or tennis.

In addition to the basic exercises mentioned, it is beneficial to explore more dynamic movements that engage the core in functional ways. For instance, incorporating rotational movements, such as standing woodchoppers or seated torso twists, can enhance core strength while mimicking real-life activities. These exercises not only build strength but also improve flexibility and coordination, further decreasing the risk of falls.

For those who prefer guided instruction, numerous online resources and video tutorials provide step-by-step guidance for core exercises tailored specifically for older adults. Utilizing these resources can help maintain motivation and ensure correct form, which is crucial for preventing injuries. Furthermore, joining online classes or virtual fitness communities can foster a sense of connection and accountability among participants, making the journey to improving core strength more enjoyable.

One does not need to go to a gym to effectively improve core strength. Core training can be done at home, allowing individuals to exercise at their convenience, without the intimidation of a gym environment. You only need a minimal space of 5′ x 7′ (or even less). The equipment required is also not demanding; simple items like a mat, resistance bands, or even bodyweight exercises can provide an effective core workout. For example, exercises like planks, bridges, and bird-dogs can be easily adapted to different fitness levels and performed anywhere. Incorporating everyday objects, such as chairs or water bottles, can add variety and challenge to your workouts while improving core strength.

The Push Up… A Foundational Exercise

For the full video go to https://youtu.be/dWiFY6ILyoc

The Push-Up for Improving Core Strength.

Advanced Exercises for Strengthening CoreThe Push Up: The Core of the Matter

The push-up is often seen as a basic exercise, but it is integral to core training. It activates not only the chest and arms but also the core stabilizers, making it a well-rounded movement. Starting with wall push-ups or knee push-ups can help build strength progressively before advancing to standard push-ups. Maintaining proper form is essential to maximize benefits and minimize injury risk.

In summary, improving core strength is essential for enhancing the overall health and well-being of older adults. It empowers them to lead more active and fulfilling lives.

Consistency in training is the key to improving core strength. I will be posting more exercises soon. I am dedicated to helping older Adults and seniors improve their ADL.(Activities for Daily Living.)

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Losing Muscle Mass in our Senior Years

Skeletal muscle secretes a panel of cytokines and proteins named myokines, https://bit.ly/4iGbQe7, and is part of our endocrine (hormonal)  system. They are synthesized and secreted by myocytes(muscle cells) in response to muscle contraction—i.e., strength training. 

Physical activity is the primary physiological stimulus for bone anabolism (and/or catabolism) through the production and secretion of myokines, such as IL-6, irisin, IGF-1, FGF2 (muscle growth hormones), besides the direct effect of loading (weight lifting).

 Importantly, exercise-induced myokines can exert an anti-inflammatory action that counteracts acute inflammation due to an infection and chronic low-grade inflammation raised by physical inactivity, aging, or metabolic disorders (i.e., obesity, type 2 diabetes mellitus).

Sarcopenia is the loss of muscle mass due to the natural aging process. This decrease in muscle leads to a reduction in a person’s strength. As a result, their balance and gait are also affected.

Sarcopenia can impact a person’s ability to perform everyday activities, such as climbing stairs, lifting objects, and walking.

Muscle mass starts to decline around the age of 40. The loss of muscle tissue may progress more rapidly when a person reaches their 60s and 70s.

Although the exact rate of decline varies, a person may lose 3 to 8 percent of muscle mass per decade.

Age-related hormonal changes may also lead to a decrease in muscle mass. Testosterone levels and insulin-like growth factor (IGF-1) typically affect muscle growth and muscle mass.

The decline in hormone levels may contribute to the loss of muscle mass.

Although aging is the leading cause of sarcopenia, other factors contribute to the loss of muscle mass. They include:

Living a sedentary lifestyle: Getting little or no physical activity regularly puts people at an increased risk of developing sarcopenia as they age.

Poor nutrition: Poor dietary habits can also contribute to the development of sarcopenia. Although poor nutrition is possible at any age, it may affect how fast muscle mass declines in older adults.

The old saying “use it or lose it” is true regarding muscle mass. Working the muscles helps maintain muscle mass and strength. When muscles are not used, they shrink.

Strength or resistance training can improve muscle size, strength, and tone. It can also strengthen bones, ligaments, and tendons, which enhances overall health.

According to the Centers for Disease Control and Prevention (CDC), older adults should participate in muscle-strengthening activities at least 2 times per week. https://bit.ly/3EJOqGF  

The program should exercise all the major muscle groups, which include the legs, arms, chest, shoulders, back, and abdomen. Strength training involves using resistance to cause muscle contraction. The muscle contraction builds muscle size and increases strength. My https://bit.ly/435aS6s FitForLife class utilizes weights, resistance bands, body weight, and a chair for core strength training and balance.

Working with a certified personal trainer specializing in senior strength & conditioning and corrective exercise can be beneficial to develop an effective and safe strength training program.

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Increasing Strength & Balance in Seniors

You can, you will, you did…Never quit.    

I lead Fit For Life classes at the YMCAs of  St Petersburg, FL  My Fit For Life workout is a Silver Sneakers qualified class.

Strength,Flexibility & Balance

It is designed to enhance your Strength, Flexibility, and Balance, and ensure that our core musculature is trained in all three planes of motion..

3 rules for our class.

  1. You Gotta Move!  2.)  You  Gotta have Fun!  3.) Refer to Rule # 2!

Light hand weights (dumbbells), resistance bands, and Silver Sneaker® balls are incorporated into the music sets I have curated and are created to increase motivation, bring back special memories, and get you feeling great!  A chair is also used for specific core strengthening and balance work.

 It is designed for those of you who have good mobility and are cleared for cardiovascular endurance training of moderate intensity ( 60-70% of your max heart rate). This routine supports validated research that concludes at least  150 minutes per week of moderate intensity exercise increases stamina, cognitive function, and decreases the incidence of cardiovascular disease, diabetes, and several other comorbidities.

+50 Senior Fitness

I specialize in + 50 Senior Fitness and the emerging scientific research on Longevity & Health in our Demographic. It’s never too late to start.

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Weekend Fitness Warriors have a lower risk of death from heart disease, cancer.

Exercise is widely recognized as crucial for maintaining a long and healthy life. However, many individuals encounter obstacles preventing them from regular physical activity during the week. A recent study indicates that those who are only able to exercise on weekends still experience comparable health benefits to those who distribute their workouts more evenly throughout the week. These benefits include a reduced risk of death from cardiovascular disease, cancer, and various other causes.

Current CDC guidelines and the WHO (World Health Organization) recommend adults get at least 150 minutes of moderate intensity exercise every week, and at least 2 days of strength training.

A new study published in the Journal of the American Heart Association makes the case that those who only work out on weekends or a couple of times per week gain the same benefits as those who maintain 150 minutes of moderate intensity exercise each week.

Data was taken from a sub-cohort (a group of individuals having a statistical factor (such as age or class membership in common in a demographic study), who had valid PA (physical activity) fitness devices. The population group exceeds 90,000 subjects, giving this study a higher confidence value.  This date was obtained from the UK (United Kingdom Biobank). The UK Biobank, a large prospective cohort with almost 500,000 people aged 37 to 73 years, provided data for this study.

Using standard statistical methods, the subjects were selected on the basis of previous research and included age (continuous, years), sex (female or male), body mass index (BMI; continuous, kg/m2), race and ethnicity (White, Mixed, Asian or Asian British, Black or Black British, Chinese, and other ethnic group), education (degree and no degree), Townsend deprivation index (continuous), smoking status (current, previous, and never), drinking status (current, previous, and never), healthy diet pattern (yes or no), employment status (employed or unemployed/retired), sedentary time (categorized into low, moderate, or high on the basis of tertile), and prevalent diabetes (yes or no).

The conclusions of this extensive study, after vigorously statistically reducing the confounding factors, although there remain some problems; i.e., inaccurate measurement or unknown variables, are that those who exercise more vigorously for only 2 days per week versus more active (5 days/week) of moderate intensity exercise  150 minutes/week) Reap the same benefits in terms of comorbidities.

So, if you get 150 minutes of moderate to vigorous physical activity per week — whether packed into one to two days or spread out — you can significantly reduce your risk of dying from cardiovascular disease, cancer, or other causes. This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a few days.

Adult Activity: An Overview, CDC   https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

Association of Accelerometer‐Derived Physical Activity Pattern With the Risks of All‐Cause, Cardiovascular Disease, and Cancer Death  April 2, 2025

https://doi.org/10.1161/JAHA.124.039225

Medical News Today https://bit.ly/3EbN33t

Tom Stratman is a certified Senior Strength & Conditioning Coach in St Petersburg, FL.

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Improving Flexibility in Seniors & Quality of Life

Movement is essential to good health. It improves cardiovascular health, and lowers the risk of developing type 2 diabetes, and it can also boost mental health.

While research shows that cardiovascular and strengthening exercises can increase one’s lifespan, flexibility in seniors was largely left unaddressed. This led researchers in the current study to analyze whether flexibility plays a role in longevity.

Flexibility refers to, “the range of motion of muscle and connective tissues at a joint or group of joints.”It is important to maintain good flexibility in different areas of the body to avoid or reduce pain in areas such as the neck and lower back. When flexibility decreases, this can cause areas of the body not to work properly.

For example, if someone experiences lower flexibility in their hamstrings, this can lead to tight hamstrings. When this happens, it can cause pain in the thighs that can work its way up to the lower back and reduce mobility.

People can avoid losing flexibility with a daily stretching routine that targets specific areas of the body or by participating in yoga.

Checking Flexibilty across 20 Areas of the Body

The study utilized data collected from the CLINIMEX Exercise open cohort in Brazil. The researchers analyzed data from 3,139 middle-aged people (66% of the group were men) aged 46-65 years when they underwent their first exam.

At the participants’ first exams, the clinicians collected data on their BMI, vitals, and any health issues.

The clinicians also administered a flexibility test called the “Flexitest” that checked how flexible the participants were in 20 body joint movements:

  • ankle (two)
  • shoulder (five)
  • knee (two)
  • trunk (three)
  • wrist (two)
  • hip (four)
  • elbow (two)

They assigned a “Flexindex” score from 0 to 80 based on the flexibility of the participants. Each body movement could get a score from 0 to 4 on the 20 areas measured, and lower scores indicated lower flexibility.The clinicians assessed flexibility in several ways, including checking to see how far the participants could extend their elbows, checking their trunk flexion, and assessing how well their shoulders rotated.

The study lasted from March 1994 to February 2023, and the participants’ average follow-up period was approximately 13 years.After analyzing the data, the researchers found that people with better flexibility levels had better survival rates for deaths related to natural or non-COVID causes.

When comparing Flexindex scores between men and women, they found that women had generally higher scores compared to men. Women had a 35% higher Flexindex score on average.

Overall, the scientists saw a connection between higher Flexindex scores and improved mortality rates in both men and women.

When comparing the women with lower Flexindex scores to those with higher scores, the researchers saw that women with lower flexibility scores had a 4.78 times higher chance of dying. The men with lower Flexindex scores had a 1.87 times higher chance of dying compared to those with higher scores.

The study emphasizes the importance of physical fitness, especially in terms of focusing on flexibility and long-term health. It establishes that people—particularly middle-aged people—need to incorporate a daily routine that targets stretching and shows that doctors may need to focus on flexibility at annual physicals.

“An assessment of body flexibility using the Flexitest may serve as a useful complement to routine evaluation protocols for providing exercise recommendations and prescriptions to healthy and unhealthy middle-aged individuals,” write the authors.

From Medical News Today Excerpted from an article written by Erika Watts on August 26, 2024.

The findings appear in the Scandinavian Journal of Medicine & Science in Sports

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The Motivation to Lose Weight? Part 3 of 3

This is the heart of the matter. Maintaining the intention ( to lose weight) is all about staying motivated and BEING PATIENT. The wins are little victories when you get on the, whichwhich is your ultimate scoreboard. The fear of a physical catastrophe in the form of cardiac stress can be the motivator. The decade of your 50s is also known as the “widow maker” years; the statistics bear this out. “The average amount of calories you consume daily over time must be less than the average that you burn or expend.

Being more than 15% overweight, as measured by height and body mass, is unhealthy. If you have the “Intention” to reduce your weight, this is the simple and honest truth.

If you think only about what you are eating and modify it, that is not getting at the root cause of weight gain. A better way to approach it is to count your calories and keep your diet healthy and simple. An egg is 60 calories. A piece of bread is 80 to 120 calories. Clean protein (both animal and vegetable) can provide 200-300 calories at meals. Of course, limiting the starches and sugars really help you achieve a moderate average caloric deficit .

Low section of people doing power fitness exercise at yoga class in fitness studio

Portion control and just as important is being in a community of others who share your intention (weight loss). This is why “Weight-Watchers” is so successful. It is about maintaining the intention and understanding that an average daily caloric deficit of 500 calories over 30 days (1 month) will result in a 4lb weight loss.

In my “Fit For Life” classes at the Clearwater YMCA, my members average 5,000 steps through endurance strength-training and aerobic stepping to music. An average of 400 calories can be burned in the 50-minute class. It is held 3 times per week.

Increasing your aerobic capacity (walking, dancing, and cycling) and, at the same time, improving your mood and clarity of thought is a part of winning at your intention and staying motivated.

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Fall Prevention in Seniors

I am a senior. I am a full-time caregiver to my spouse, Deborah. We have been together for 40 years. We live in the St Petersburg, Florida area, and we love it here. My intention to care for her and keep her physically active is not without its daily challenges. One of my greatest fears is that she will experience a nasty fall. She has fallen several times in the last five years, and thankfully her counter-reaction time enabled her to help break the falls. Her older sister was not as lucky. I know that the balance training we practice together is a critical factor in improving and maintaining her proprioception.

Helping Deborah maintain her physical well-being and coordinated neuromuscular fitness was my driving force in becoming a Senior Strength & Fitness specialist.   

According to the CDC, every second of every day, a person 65 or older falls. Every second of every day, an older adult (age 65+) suffers a fall in the U.S.—making falls the leading cause of injury and injury death in this age group. One out of four older adults will fall each year in the United States, making falls a public health concern, particularly among the aging population.

Facts About Older Adult Falls

However, most adult falls are largely preventable.

Known effective strategies for reducing the number of older adult falls include a multifactorial clinical approach (e.g., gait and balance assessment, strength and balance exercises, and medication review).

It is my intention to write and be an advocate for senior Health & Fitness and motivate you to improve your overall fitness, balance & active lifestyle choices.   For me, it’s personal.

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Study reveals how exercise turns back the clock in aging muscles (Senior Fitness & Health)

A new study investigates how exercise can help rejuvenate aging muscles.

  • Doctors call physical exercise a “polypill” because it can prevent and treat many of the chronic diseases that are associated with aging.
  • A new study of muscle fibers from mice and humans shows how exercise affects gene expression.
  • The exercise-induced changes “reprogram” the epigenetic expression of the fibers to a more youthful state.

Research shows that people who exercise regularly not only strengthen their muscles but also improve their overall health, regardless of how late in life they start.

For example, recent studies have found that exercise reduces the risk of cardiovascular disease, as well as Alzheimer’s and Parkinson’s, in older people.

Conversely, reductions in muscle mass and strength are associated with lower quality of life and higher mortality from all causes.

As a result of its proven ability to prevent and treat several chronic diseases at low cost, doctors have called exercise a drug-free “polypill” that can benefit nearly everyone.

“Exercise is the most powerful drug we have,” says Dr. Kevin Murach, assistant professor at the Exercise Science Research Center, University of Arkansas, Fayetteville, AR.

He believes that exercise should be considered a health-enhancing, potentially life-extending treatment, alongside medications and a healthy diet.

Scientists hope that a better understanding of how exercise rejuvenates aged muscle at a molecular level will provide clues for future anti-aging therapies.

“For individuals over 70, I highly recommend low-impact, full-body workouts with a focus on lower body and core,”

“Resistance training is not only suitable but highly recommended for those in their 70s and beyond,” he said.

“The key is starting slow and progressing slowly with consistency,”

“Walking is an activity that I recommend, along with resistance and mobility training,”

I recommend strength training at least two days a week and mobility training, including stretching, every day.

I teach “Fit For Life Classes” three days per week at the Suncoast YMCA, Clearwater, FL.

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Study finds fitness may reduce dementia risk by 33%

Fit group of people using exercise bike together in crossfit

A recent study concludes that cardiorespiratory fitness has links to the risk of developing Alzheimer’s disease and related disorders in later life. For the full article click here: https://bit.ly/36cCL1w

Dr. Kaiser noted that the Lancet Commission 2020 report on Dementia prevention, intervention, and care describes 12 modifiable risk factors linked to 40% of cases of dementia worldwide.

“If they have more genetic risk, my patients need to focus on their cardiorespiratory fitness as part of their overall brain-healthy lifestyle — meaning:

  • keeping physically fit
  • eating a healthy, balanced diet rich in fruits and vegetables
  • getting a good nights’ sleep
  • having meaningful relationships
  • maintaining a strong sense of social connectedness
  • avoiding excess alcohol
  • not smoking
  • having opportunities to restore and reduce stress through meditation and other forms of self-care.”

The full results of the research will be presented at theAmerican Academy of Neurology’s 74th Annual Meeting, which takes place in Seattle, April 2–7, 2022, and virtually April 24–26, 2022.

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