If one had to choose a form of exercise that benefits seniors the most, it would be strength training. To achieve the best results, training should be progressive, i.e. as performance increases, the load should be increased.
Unfortunately, only 15% of people over 65 meet the recommendations for muscle-strengthening exercise. There could be many reasons for this, but one might be the lack of free, accessible and safe places for seniors to exercise effectively. Omnigym's outdoor gyms are designed to suit seniors to engage in effective strength training at their own convenience.
According to NHI, Norway's leading provider of health information, strength training is the most important form of exercise for older people. Strength training is even more beneficial for seniors than for younger people. This is due to the decline in muscle strength caused by aging. The steep muscle loss associated with aging starts around the age of 50, when strength decreases by about 15% per decade. From the age of 70 onwards, the loss is 30% per decade. Muscle strength is a prerequisite for maintaining daily functioning, and muscle loss in older people has a significant impact on their ability to carry out chores and care for themselves. For example, most of the differences in how fast elderly people walk are related to leg strength. Regular strength training slows down muscle loss and allows seniors to take care of themselves for longer. It also reduces the risk of osteoporosis and injuries from falls, as strength training with weights strengthens bones and increases mineral density.
As the benefits of muscle training for seniors have been recognized, many outdoor fitness facilities have been built in recent years. Outdoor exercise is not just fun – it's free, it's available 24 hours a day, you get fresh air while you exercise, and the threshold to visit an open park can be lower than an indoor gym. Knowing the benefits of progressive strength training for seniors, it is unfortunate that most exercise areas for this age group do not offer this type of training. A typical senior park consists of equipment with little or no weight resistance and no adjustability. Such equipment has limited functionality and is used by a few seniors and even fewer other age groups.
Our Omnigym fitness equipment is suitable for everyone – including seniors. In Sweden, together with the University of Linne, we conducted a study in which a group of seniors over 65 years of age exercised for 18 weeks at Omnigym outdoor gym. The study group received a tailored exercise program, and at the beginning, they were closely monitored by a trainer who guided them through the exercises. For the rest of the study, the seniors did the exercises themselves. The results are more than encouraging: strength, flexibility and balance improved for all participants. Interestingly, but not surprisingly, the exercise also had a huge positive impact on the participants' mood and well-being. The regular exercise generated a sense of joy among the participants, and the outdoor gym served as an active meeting place where participants could socialize, share experiences and support each other. Eventually, they started to bring coffee and snacks, and the weekly exercise became a framework for social and active meetings. Many of the participants have decided to continue training in the park after the end of the research project.
Omnigym equipment allows you to exercise all major muscle groups, and the weight resistance control is intuitive and easy to use. Each device also has links to videos showing how to do the exercises.
Given the age distribution of the population we are facing, and knowing the importance of physical activity, especially strength training, for older people, municipalities and local communities should promote a more active life for older people. Investing in an outdoor gym is a very cost-effective investment, given the positive effects it can have over many years. An outdoor gym can be located in the outdoor areas of municipal retirement homes or in other easily accessible locations. Placing outdoor exercise equipment close to the home reduces distance and increases the likelihood that older adults will engage in physical activity on a regular basis. It also promotes a sense of community and belonging among residents as they share the experience of exercising together. It would be useful to set up groups or facilities where older people can receive assistance with exercise programs and exercises appropriate to their level. This is important so that older people feel confident enough to use the equipment. However, it often only takes an initiative, a framework and an introduction for a group to become autonomous enough to continue on its own.
Outdoor gyms are also often active meeting places for different groups of people, so one outdoor gym can meet many needs. High school students can jog to the site during PE class, mothers with prams can stop during a walk, and associations or businesses can organize regular joint exercise sessions in the afternoons. With a wide weight capacity, beginners, athletes and everyone in between can get a full and effective workout suited to their level!
