Monitoring progress and adjusting training programs

Smart wearables have changed the game when it comes to tracking fitness progress for seniors. These devices provide real-time data on various metrics, making it easier for both seniors and trainers to make informed decisions about workouts.

Smart wearables can track a variety of important fitness metrics:

1.1 Heart Rate

Keeping an eye on heart rate during exercise helps ensure seniors are working within safe limits. One of the best ways to calculate the trainings heart rate (THR) is to use the Karvonen method (Karvonen et al, 1957). You can find an app on the google Appstore to calculate this automatically for you: the Karvonen Heart Rate Calculator.

Here is the theory behind it:

For example Sam is 60 year old has an average theoretical Maximum heartrate of 166 beats/minute:

A well accepted way to calculate someone’s training heartrate is to use the heartrate reserve (HRR) using Karvonen’s’ method. To calculate the HRR we need to know the heartrate in rest (RHR) and the theoretical maximum heartrate (MHR).

Let's assume Sam has a RHR of 65 beats per minute, his HRR is 101 because:

Sam has been inactive for some time and the trainer decides that his trainings heartrate (THR) should be best between 50 and 60 % of the MHR:

Sam should workout checking his heartrate is between 115 and 125 beats per minute because:

Having said that, it is important to check Sam’s comfort level because the calculations are still based on an average person.

1.2 Other fitness metrics

• Steps Taken: Monitoring daily step counts encourages seniors to stay active throughout the day. Studies show that higher daily step counts were associated with lower mortality risk.
  Age Considerations: study found that older adults (60+) showed a decreasing risk of mortality with increasing steps up to 6000-8000 steps, while younger adults showed similar trends up to 8000-10,000 steps (Paluch et al, 2022).
• Calories Burned: Knowing how many calories burned can help seniors to manage their weight and overall health. The base of this calculation is derived from the Harris Benedict method. Harris–Benedict equations use the estimation of resting metabolic rate (RMR) in normal, overweight, and obese adult subjects, taking into account the same anthropometric parameters (Harris and Benedict, 1918).
• RMR males: (9.65 × weight in kg) + (573 × height in m) − (5.08 × age in years) + 260
• RMR females: (7.38 × weight in kg) + (607 × height in m) − (2.31 × age in years) + 43
• The RMR is then multiplied with a factor according to the daily activity level:

There are plenty of apps available on the appstore to calculate the caloric need based on gender, weight, age, and activity level. According to fortune.com the best calorie apps out there at the moment are:

• Best for weight loss: Noom
• Best for intermittent fasting: Cronometer
• Best keto: Keto Cycle
• Best for recipes: Yazio
• Best free: MyFitnessPal
• Best for simplicity: Lose It!
• Best for weight gain: MacroFactor
• Best carb and calorie counter: Carb Manager
• Sleep is a crucial health indicator for older adults, yet many experience suboptimal sleep health. Older adults are generally recommended to aim for 7 to 8 hours of sleep per night. This duration is considered optimal for maintaining overall health and well-being. While 7 to 8 hours of sleep is recommended for older adults, individual needs may vary, and focusing on sleep quality is equally important for overall health (Koffel et al 2023).

What is the Impact of Physical Activity on Sleep Quality?

• Enhancement of Sleep Quality: Engaging in regular physical activity is recommended as it significantly improves sleep quality among older adults. Exercise can help in reducing sleep onset latency and increasing total sleep time.
• Regulation of Sleep Patterns: Physical activity contributes to the regulation of sleep-wake cycles, making it easier for individuals to fall asleep and stay asleep throughout the night. This is particularly beneficial for older adults who may struggle with sleep disturbances.
• Reduction of Sleep Disorders: Regular exercise has been associated with a decrease in symptoms of sleep disorders, such as insomnia and sleep apnea, which are common in older populations.
• Overall Health Benefits: Beyond sleep, physical activity promotes overall health, which can indirectly enhance sleep quality. Improved physical health often leads to better mental health, reducing anxiety and stress that can interfere with sleep.
• Recommendations from the Conference: The National Sleep Foundation emphasizes the importance of incorporating physical activity into daily routines as part of a broader strategy to promote sleep health among older adults (Koffel et al, 2023).

Wearables like smartwatches can registrar the amount and the quality of sleep

• Integration with Fitness Apps: Many smart wearables sync seamlessly with mobile apps that allow users to log workouts, set goals, and track progress over time.
  Linda uses her Garmin device alongside the MyFitnessPal app. She logs her dietary habits along with her physical activity data to get a complete picture of her health journey. If she notices she isn’t losing weight despite hitting her step goals, she can adjust her diet based on insights from both the app and wearable data.
• Enhancing Accountability and Social Support: To stimulate social engagement, wearable devices that enable communication, such as smartwatches with calling and messaging capabilities, should be considered. Regular social interaction has been linked to numerous health benefits for seniors, including improved cognitive function and overall well-being. Devices like the MGMove allow seniors to send voice messages or use apps to connect with family and friends (Perry, M. 2024)
  Wearable technology also helps create accountability among seniors. Older adults have varying perceptions of activity trackers based on their usage stage, with long-term users appreciating diverse features and social support as motivators for continued use.
  Linda shares her daily step count on social media or within a family group chat using her wearable’s app features. Her family members cheer her on by commenting on her achievements or even joining her for walks. This kind of support enhances motivation and creates a sense of community around fitness.