Keep it moving: Seniors who exercise

According to the Centers for Disease Control and Prevention, the immediate benefits of physical activity for adults 65 and older include improved sleep quality, less anxiety and lower blood pressure.

The long-term benefits include lowering the risks of dementia, depression, heart disease, stroke, type 2 diabetes, cancer, weight gain and falling. Exercise also helps people live independently for longer and improves bone strength.

The National Council on Aging suggests that exercise routines for older adults should incorporate a blend of aerobic exercise, strength and resistance training, and stretching and flexibility exercises.

The Center for Fitness at 1407 Water St. in Kerrville offers a complete line of aerobic and strengthening equipment, a yoga and Pilates studio, a variety of group and private fitness classes taught by certified instructors and an indoor pool for all ages.

“My husband and I tried some other gyms, but it just didn’t fit as well,” said Diane Williams of her decision to join the center. “There were a lot of kids zipping around one, and another had a much younger age group, so when we found The Center for Fitness the atmosphere was a perfect fit.”

When Williams hit a certain age over 65, lifting and especially lifting heavy, became very important to her.

“I really value a body that works and as we age, of course we lose flexibility, muscle, all that sort of stuff,” she said. “I wanted to be able to utilize a weightroom with a variety of machines. I’m at very high risk for osteoporosis. I’ve never broken or cracked anything, and I credit that to going to the gym five days a week.”

Williams primarily concentrates on strength and muscle building with weights, which she admits tends to be a male dominated area in the gym.

“It’s difficult to start when you don’t feel like you’re included,” Williams said. “So, when a few new women wander into the weight room and say something like, ‘Oh, I want your muscles,’ No matter what, I say, ‘Well, you can have them!’ It might take us a little longer, but we can absolutely all have those muscles and strength. This is my body, my life, and I am going to take care of it. That’s non-negotiable.”

A retired U.S. Army veteran, Mike Oates joined The Center for Fitness to concentrate on his strength training.

“I was accustomed to having a physical fitness routine as a young man, but as you get older and the ligaments and bones start to suffer, and your lung capacity drops, your focus on fitness changes to adapt to your age and your lifestyle,” he said.

Oates found a welcoming and inspiring community when he joined the gym 10 years ago and an exercise regimen that helped him through a hip replacement due to parachuting injuries.

“The population that attends The Center for Fitness is mutually supportive of one another,” he said. “We seniors are all adapting to a change in lifestyle, and it’s that kind of community support that’s been really helpful to a lot of us.”

SilverSneakers is one of the center’s most popular classes, helping participants build on their overall strength and increase their range of movement.

SilverSneakers is a health and fitness program for adults aged 65 and older. Covered by some Medicare plans, it helps people stay mobile and active by providing access to gyms and fitness classes designed for older adults. The program also offers workout videos, social forums and other online resources to help seniors exercise from home. To learn more about the home programs visit, https://tools.silversneakers.c... is a SilverSneakers instructor who teaches three days a week at The Center for Fitness. She began instructing a class at the center in 2020. The program has since expanded to five days a week. scheduled from 11 to 11:45 a.m. Monday-Friday with the addition of a few more instructors to cover the demand.

“The curriculum is managed by medical personnel and trainers who specialize in issues with aging,” Lakes said. “When you go through instructor certification, the focus is on getting people back to mobility, to walking, to independence and reducing falls, which can be catastrophic when they happen.”

SilverSneakers incorporates sequencing in exercises, adding to each exercise instead of repeating it in cycles, and also utilizes chairs for individuals if they need to modify the exercises to participate.

“Your whole body changes as you age, so the whole premise of the program is by encouraging people. A lot of people retire, and then all they want to do is rest because they worked their whole life. It’s amazing how rapid you lose your motor cognitive sequence,” Lakes said.

The objectives of the program are multifaceted, she said.

“It gives people a social network and when someone doesn’t show up to the gym it’s noticed,” Lakes said.

Community-based programs can provide the social connection and motivation to stick with an exercise program. Exercising in a group setting also provides an added layer of safety for senior adults who require more supervision during activity.

Lakes also teaches water aerobics at the center.

Aerobic exercise helps to add endurance to physical activity that helps to boost cardiovascular function, strengthen lungs and airways, and improve everyday stamina. Walking, swimming and riding a bike are all safe options for senior adults.

“You can actually get a more intense cardio workout in the water instead of running or jogging,” Lakes said. “You can get your heart rate up, and because you’re buoyant in the water you’re not damaging joints and getting muscle development at the same time.”

Water aerobics is especially beneficial to those who have gone through joint replacements.

“I would never say anyone glides through a knee replacement, but they recover much faster with water,” she said. “The surface tension in the water also helps cut back body weight.”

The Center for Fitness also serves as a satellite location for Peterson Health’s physical therapy program and offers fitness classes through Dieter Center.

The center is open 6 a.m.-7:30 p.m. Monday-Friday and 8 a.m.-1 p.m. Saturday.

To learn more about The Center for Fitness and the classes it offers, call 830-257-7070 or visit www.thecenterforfitness.com.

OTHER WAYS TO EXERCISE

Yoga is a low-impact activity that doesn’t put strain on the joints. It helps to build muscles, stabilize the body’s core, improve flexibility and strengthen bones. Some yoga programs are specially designed for senior adults and include seated and standing options.

Pilates offers an effective workout while also being gentle on the joints. It focuses on building a strong core to improve balance and stability and has been shown to reduce the symptoms of arthritis, multiple sclerosis and Parkinson’s disease. Many of the exercises are performed in sitting or reclining positions.

Low-impact strength training like wall pushups, stair climbing, squats and single-leg stands can help reverse muscle loss and burn body fat.

Most adults aged 65 or older can exercise safely, even those with chronic conditions and mobility challenges.

Before starting any exercise regimen, individuals should talk with their doctor to learn which options are right for their health and activity level.

This article was originally published in the March 2025 edition of Hill Country Senior Living.