Harold Sanco weighs in on being physically fit at any age

By Aleisha Robinson 
AFRO Intern
arobinson@afro.com

As the population ages, it becomes increasingly important for senior citizens to maintain good physical health. 

According to the Population Reference Bureau, an organization that works with the U.S. Census Bureau to provide nonpartisan research data, “the number of Americans ages 65 and older is projected to increase from 58 million in 2022 to 82 million by 2050–a 47 percent increase– and the 65-and-older age group’s share of the total population is projected to rise from 17 percent to 23 percent.”

Harold Sanco, a 62-year-old professional fitness coach from Washington, D.C., sat down for an interview with the AFRO to discuss how senior citizens can improve their physical fitness. Sanco has been a professional trainer since 1989. He shared dietary recommendations, suggested good exercises for seniors and precautions to take.  

AFRO: What exercises are most beneficial for seniors and how would you modify those activities to accommodate for age?

Harold Sanco: For seniors, activity should be something that they enjoy and have access to. It doesn’t have to be very expensive, like a gym– it could be as simple as a walk. The thing to remember, for seniors, is to make sure they are exercising safely and adequately. How many times a week are you gonna walk? How many times a week are you going to do any type of exercise? It could be swimming, it could be tennis, it could be pickleball. It could be any sport, as long as it’s something that’s regular. I’d say three to four times a week is an adequate goal out of a seven-day week. Your initial start could be 30 minutes, with an increase to 45 minutes and then an increase to an hour, until you feel like you can go over an hour.

AFRO: What precautions should seniors take before starting a new exercise routine? 

HS: Before seniors start exercising, they should have a physical done with their doctor first and monitor the intensity of their exercises in the beginning. They should start with moderate exercises to gauge their ability and not exert a lot of energy. The important thing is the recovery. If you work out Monday, how do you feel the next day? If you can get out of bed and feel energetic, you’re doing a good job. If you can’t move the next day, you probably overexerted yourself. Keep everything moderate to where you can do it three to four times a week.

AFRO: What are some indicators that a senior should stop exercising and consult a healthcare professional.

HS: Excessive soreness and achiness in the joints are hints to see a healthcare professional. This can be because of the lack of hydration, being lightheaded or feeling dizzy. Those are big things to get checked right away.

AFRO: What key dietary considerations should seniors take to support their fitness goals?

HS: Senior citizens should make sure they’re getting enough protein, carbohydrates and fats in their diets daily and a proper amount of calories. That really depends on if you are a male or female. During a physical, the doctor will give you a base to start with and from there you will know your meal intake. When you’re trying to exercise, make sure you’re drinking enough water and eating a balanced meal.

AFRO: What are the best practices for managing common dietary concerns in seniors such as high blood pressure and diabetes?

HS: Someone with high blood pressure needs to check in with a healthcare professional before and after their workouts. Someone with diabetes should check their insulin and monitor it before they exercise.

This article has been edited for brevity and clarity.