Focus For Seniors & 50 Plus
Choosing the best exercises and training fitness programs for seniors are not necessarily the same as for younger adults, but that's not to say you can't do the same exercises, you can, it's choosing the ones right for you. And each body type is different. Whatever your age is, you can improve your fitness. Seniors and people 50 plus will benefit from exercises that focus on a range of motion, balance, flexibility, posture, core, muscular endurance, strength and power that work all body parts including the feet, ankles and grip. Chair exercises and balance/flexibility exercises are a great way to get started and to also maintain strength.
You might have muscle imbalances that need to be corrected through exercise, such as an anterior (front) pelvic tilt where you have overactive hip flexors and a low back arch, and underactive glutes, hamstrings and abs. The overactive muscles you want to stretch (flexibility exercises) and the underactive muscles you want to strengthen(core, balance and resistance exercises.)
It is important to always use proper form and technique over how much you can lift, and to mix up your routine every 2-3 weeks within a 4-6 week training phase. How often you adjust your routine and determine the training phase you want depends on your fitness level, goals, and preferences.
I am a believer in using free weights over nautilus machines since they activate more muscles then stationary nautilus machines, and can help improve balance, range of motion and flexibility. However, depending on your health and fitness level and/or an injury or illness, nautilus machines may be the best choice for you. Good technique and safety take priority.
My exercise and training program videos will show you how to workout each body part and in different routines, some including the 5 Phase training model. These phases take you through a progressive, integrated and safe experience in getting fit, healthy and in being your best.
For beginners, I use a Pre-Phase routine to help improve your balances, stability and mobility. This is a must before you start lifting weights. For those that have worked out before, the 5 Phases are a great training model for progressing. Phase 1 is Stabilization Endurance, Phase 2-4 are Strength related and Phase 5 is Power. Each phase is a 4-6 week training program. On the right are listed the four main areas of focus for seniors and people 50 plus, and a section on weight management.
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1
Balance, Flexibility & Stabilization Endurance Exercises
Balance is your ability to keep your center of mass within the limits of your base support, whether this is static or dynamic. Stability, on the other hand, refers to your ability to control your body during movement. Stabilization exercises enhance muscular endurance, joint ROM (range of motion), joint and core stability and muscular coordination. Having good balance, feet and ankle strength can help reduce occurrence of falls and ankle sprains.
2
Core Exercises
Having a strong core enhances posture and spinal health. Core and flexibility exercises increase balance, stabilization and coordination of the kinetic chain, and help resolve low back issues. Osteopenia and Osteoporosis can occur in the neck of the femur (thigh bone) and the lumbar verterbrae (lower back). And the risk of hip fractures doubles every 5 years of age for seniors, so incorporating core and balance exercises is of utmost importance. There are many different core exercises to choose from and my exercise and training program videos will put you on the right path to a stronger core with the best core exercises for seniors.
3
Strength Exercises
Strength is the ability to exert force, while power is the ability to do that quickly. Power exercises require lower reps and heavier loads with a strong rate of force production. Strength training is ideal for fighting loss of bone density, while power can take it a step further. As you age, you want to keep your strength up to perform daily tasks. In strength training, you start off with stabilization strength training, then progress to muscular development strength (muscle growth) if you choose.
4
Cardio, SAQ (Speed, Agility & Quickness) & Plyometric Exercises
Integrating cardio is a must for longevity. It will help decrease your cholesterol, heart rate and blood pressure along with improving your Vo2 max. Your heart is a muscle, and like all muscles, it can become stronger and more efficient with exercise. Additional benefits include weight management, improved insulin sensitivity, increased lung capacity, stronger bones, and decreased stress and anxiety. Also incorporating SAQ exercises can be beneficial to many seniors. "SAQ exercises are safe and effective in slowing and potentially reversing osteopenia in older adults." (Heininen et al., 1996; Iwamoto et al., 2001). SAQ exercises should mimic daily activities - grip, standing up, stairs and balance. Plyometric exercises which are jumping exercises are important for helping improve power in your feet and ankles, which helps reduce your risk of falls. Falling is usually a power deficit problem with your feet so a focus should be exercises for your feet and ankles.
5
Weight Management
Controlling weight is a concern for many seniors. Jogging, walking, hiking and pilates are ways to control weight, but it has to start with proper nutrition and drinking more water. Yes, water. Water can increase your metabolism by 30%, which means your body burns more calories. Exercise is next. HIIT (high intensity interval training) where you switch back and forth from intense physical activity to less intense exercise, or circuit training which is moderate intensity combining strength with cardio exercises is a good start. Focus on compound exercises to work multiple muscles. Once you have achieved an overall strength base (core stability and balance capability), you can incorporate plyometric exercises, such as the slam ball or jumping exercises. Plyometric exercises improve strength, bone mineral density and soft tissue, plus metabolic expenditure for weight management. However, depending on your current weight and overall health, you should take precaution and progress slowly through any training program.
For those interested in weight management, consider intensity and duration. Low intensity exercises burn more fat but less calories, while moderate to high intensity exercises burn more carbs and calories. If low intensity, you need longer duration, such as a long hike. Both systems should be used. I recommend performing cardio in each system, and believe the seated rower is better than an indoor bike. The seated rower burns 25% more calories than a bike and you also work your upper body. But cardio alone won't do it. As mentioned, you need good nutrition, proper exercises and sleep. You should get adequate sleep of 7-8 hours a night. Adequate sleep is important in regulating hunger and satiety hormones, and chronic sleep deprivation is detrimental for weight management.
