Looking Ahead To Senior Fitness Day

By Jan Howard

About 40 fitness-minded senior citizens received a preview last week of the upcoming Senior Fitness Day planned for November 10 from 1 to 3 and 3 to 5 pm at the Newtown Senior Center.

Maredith Spector, PT, MS, a network education coordinator from Carlson Therapy Network, presented a lecture at the Senior Center on September 1 that explained what seniors could expect during the upcoming tests.

Church Hill Physical Therapy is the Carlson Therapy Network affiliate in Newtown.

The tests, which are free, take about two hours. Registration on a first come, first served basis, may be made by contacting the Newtown Senior Center at 270-4310. Registrants will receive instructions regarding the tests and forms for completion prior to the tests.

It is suggested that participants wear sneakers on the day of testing to avoid slipping while performing various tests.

The Senior Fitness Test is a series of subtests, each providing a measure of functional mobility known to contribute to independence in daily tasks.

Ms Spector noted there are six components to the tests — cardio-vascular, flexibility, strength, body structure, balance, and body composition — which are provided or supervised by a physical therapist.

The tests will help assess current and potential mobility problems before they impact upon lifestyle; assess developing problems with lifting, carrying, balance, and gait, flexibility, and stamina; point out issues that may need to be brought up with a doctor; and offer suggestions and advice on prevention and therapeutic treatment that could slow, reverse, or mediate a problem.

The test has normative standards, making it possible to compare individual scores on each item with other people of the same age and gender, or to compare individual scores over time.

Much of the age-related decline in physical function is preventable with early detection.

The first component of fitness is the cardio-vascular system, Ms Spector said.

“The heart is most prevalent in determining endurance and energy,” she said, noting that it is important to strengthen the heart muscle and breathing to gain cardio-vascular endurance.

“To get the heart rate to speed up, you must know what it is at rest,” Ms Spector said. To determine that, count pulse at neck or wrist for ten seconds and multiply by six. A pulse from 60 to 80 is normal, she noted.

“Exercise three to four times a week for 20 minutes will improve heart rate,” she said. To determine a training heart rate, a person should consult their health care professional or exercise trainer.

Flexibility testing will assess range of motion of arms, legs, and body. Participants will learn what is normal and offered advice on what to do to improve range of motion.

Arm strength will be tested by the number of times participants are able to lift five- or eight-pound weights over a certain period of time. “I don’t want you to practice,” Ms Spector said.

“You never stop having the ability to gain strength,” she said, noting it is accomplished in a different way as people age.

Ms Spector also discussed posture and body structure. “Some people change in how they can stand up, which is caused by fractures or osteoporosis,” she said.

Posture can be improved by lifting “your heart to heaven,” she said. This lifts the sternum and changes head alignment. Slumping interferes with breathing, eating, and chewing, among other things.

“The body loses efficiency,” she said. Posture, she said, is an important part of maintaining fitness.

Balance is affected if the body is not in equilibrium, Ms Spector said. As people age, normal vision changes take place. But these changes can affect balance, she said, noting the importance of putting on a light at night, especially in unfamiliar surroundings, when needing to use the bathroom.

Changes to the inner ear can also affect balance, Ms Spector said, making reflexes not as consistent as they once were. “It’s easier to knock you over,” she noted.

If an older adult loses his/her balance, the response to change back to normal takes longer, she noted, especially for a taller person.

To improve balance, Ms Spector suggested wearing proper shoes and practicing walking on different surfaces.

Poor nutrition also has an impact on fitness. Ms Spector noted that as people age they may lose their ability to absorb proper nutrients, which puts them at nutritional risk.

“There are changes in how metabolism uses food,” she said. Wearing dentures that do not fit properly may also affect nutritional health, making it difficult to eat certain foods.

All the components in the testing have one thing in common, Ms Spector said. “Exercise.”

Each participant in Senior Fitness Day receives a written report for his/her own education and motivation, or for sharing with a health care professional.