Is Calisthenics Good For The Elderly
Do the implications of calisthenics concern you or a loved one? Well, you are never too old to exercise – even including calisthenics…
Calisthenics is one of the most effective training methods for senior athletes. As it’s full of bodyweight exercises, it promotes joint mobility, muscle flexibility, and relative strength – all of which support delicate bodies and improve elders’ health and day-to-day functionality.
How Old Is Too Old To Begin Calisthenics
Truth be told, you are never too old to start calisthenics. It requires no prior experience and can be as fast/slow-paced as you make it; therefore, there’s no red tape for seniors to participate. Most elders worry about injury or it being ‘too late’ to start calisthenics – both can be eradicated.
In reality, you are only too old to train calisthenics when your body becomes incapable. For example, two 50-year-olds may be the same age but only might struggle to walk, while the other can run marathons.
It isn’t the number of years you’ve been alive determining if you’re too old to start calisthenic; but instead, how well you’ve looked after your body in them years. There are 70+ year-olds who have never done calisthenics, but their healthy lifestyle choices have allowed them to progress rapidly.
How well have you looked after your health?
Regardless of your age, if your body ticks most of these points, you can begin calisthenics:
- You have no pains or aches when doing average day-to-day tasks.
- You can grip comfortably onto poles, bars, handles etc.
- You aren’t extremely dizzy or exhausted after releasing a quick burn in energy.
- You have no outstanding health conditions or medical implications where doctors advise otherwise.
- You have a full range of motion in your joints and are flexible enough to stretch your muscles.
- You don’t need assistance to stand or walk and are fully self-dependent.
Why Calisthenics Is Good For The Elderly
Apart from general exercise being good for seniors, there are exclusive reasons why calisthenics trumps other training methods for the elderly.
The main reason calisthenics is good for the elderly is that it boosts synovial fluid production, helping to lose stiff joints and improve range of motion. This helps seniors who struggle with basic movements by making them more flexible and able to perform day-to-day tasks. The other benefits include:
- Calisthenics improves relative strength. This makes elders stronger without putting on lots of weight. This helps make them more powerful and firm when moving.
- Calisthenics works both muscular and cardiovascular endurance. This keeps older athletes more energized throughout the day and prevents exhaustion.
- Calisthenics increases flexibility and mobility. Seniors who struggle stretching or reaching for items will experience an ease of pain after a calisthenics workout due to the synovial production.
Another point worth mentioning is elders tend not to want a complex workout program. They just want to perform a few exercises and leave. Calisthenics uses compound exercises, helping seniors to work large muscle groups at a time rather than isolating each muscle.
Will Calisthenics Increase Life Expectancy
What about the end goal? Will calisthenics add more years to your life…
Calisthenics does increase life expectancy by improving cardiovascular health, elasticity of muscles, and density of bones. This reduces the risk of strokes, heart attacks, or long-term illnesses such as type 2 diabetes.
Calisthenics is best for elders managing their weight. Due to the high intensity, calisthenics burns lots of calories, helping to reduce bad cholesterol levels (BCL)and lower fat levels. As a result, the risk of cardio-related death (like diabetes and certain types of cancer) is reduced.
However, calisthenics won’t improve life expectancy any more than other training methods. It isn’t a medicine that makes you mortal; it’s just generic exercise that improves health, which increases life expectancy.
Can Calisthenics Transform A Seniors Body
Yes, calisthenics is one of the safest and most efficient ways for a senior to tone their body and drop fat levels. As there aren’t extra dumbbells used or complicated machinery, elders find it easy to begin and perform exercises with good technique – even without any experience.
Calisthenics creates a ripped, shredded athlete, and it’s no different for seniors. Well… maybe a bit. While it can’t turn a senior’s body into a Hollywood movie star, calisthenics will shave off body fat, tighten muscles, and slimmer the waist.
Due to the use of compound exercises, calisthenics is quick to build muscle and burn fat in seniors. It takes up to 4 weeks before the results are obvious; nonetheless, the increased strength levels become apparent almost instantly.
The muscle groups in seniors will see significant growth and ‘tone’ in their:
- Core – Your abdominals and obliques grow from the tension during bodyweight exercises. Seniors will notice the outline of their six-pack – which becomes more obvious with diet and consistency.
- Shoulders and Triceps– The majority of calisthenics exercises use the deltoids and triceps so they broaden and become more defined.
- Latissimus Dorsi – Your lats are used when hanging on a bar – the most frequently used equipment in calisthenics. Over time, your back looks like an upside-down triangle.
Check out this 60 year old man’s video from calisthenics!
Is Calisthenics Good For Arthritis
Research suggests that calisthenics can help to improve symptoms of arthritis. Despite the numerous types of arthritis, you shouldn’t let the general swelling of the joints prevent you from training calisthenics.
As far as exercise methods go, calisthenics is one of the easiest on the joints. In fact, with the right technique, it strengthens them by increasing bone density and muscle mass around the joints. This helps stabilize them and reduce pain.
Low-impact bodyweight exercises, such as squats, sit-ups, and assisted push-ups, are a great starting point to gradually increase your joint range. Slowly, they become stronger and more lubricated. Once you feel comfortable, you can extend to more challenging exercises such as pull-ups, dips, or planks.
Best Bodyweight Exercises For The Elderly
Need a place to start? Try these beginner exercises, which help to ease you into calisthenics…
Chair Squats:
For seniors who find trouble completing a full squat, a chair squat helps to condition your knee joints and make them more stable. It’s as simple as repeatedly sitting on a chair to then standing back up.
Dead Hang:
Small toddlers, experienced athletes, and seniors dead hang; all ages and skill levels can perform it. All you do is place your hands shoulder-width apart and hang on a bar. If you feel uncomfortable jumping up to reach the bar, stand on a raised platform, and once you grip the bar, get someone to move it.
Calf Raises:
Calf raises are the best exercise to strengthen and tone your legs quickly. They are performed on stairs or any raised surface. Just ensure you are well-balanced to prevent yourself from falling!
Dead bugs:
An awesome core exercise for beginners is the dead bug. It involves you laying on your back and extending opposite legs and arms to tighten your core. It’s imperative seniors are comfortable with laying on their back; otherwise, it’s best to skip this one!
Assisted Push-Ups:
Lastly, and probably most difficult for seniors, are the assisted push-ups! These are performed like normal ones; however, your legs are raised in the air, and you make contact with the ground on your knees. We have suggested these as elders may not have sufficient upper body strength to initially perform a full push-up safely.
Disadvantages Of Calisthenics For Seniors
Unfortunately, there are parts of calisthenics that pose risk to elders. Certain rotational movements and explosive exercises can lead to dizzy spells, harsh landings, and skin irritation are dangers in calisthenics that must be considered.
These risks are present for all athletes; however, the extremity and consequences are a lot more severe for those at a mature age. Here’s why:
| Risk | Reason | Consequence |
|---|---|---|
| Dizzy Spells | Extreme calisthenics moves such as handstands front levers. | Fainting or vomiting. |
| Harsh Landing | Incorrect landing after a projectile motion – e.g clap push-up, or squat jumps. | Damage joints |
| Skin Irritation | Gripping bars too tightly leads to callus growth. | Mostly harmless but has the possibility of infection. |
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