Mike BohrerExercise and Fitness for Seniors
Geriatric Fitness
*Importance
*Healthy aging*Longer life*Everyone can benefit from exercise!
*Benefits of Exercise - Physical
*Increases metabolism *Lowers risk for disease *Reduces impact of chronic conditions *Improves mobility, flexibility and balance
*Benefits of Exercise - Mental
*Improves sleep*Boosts mood*Confidence
Exercise keeps your brain active!
*Getting Started
*Get medical clearance*Set short-term goals*Start slow*Make an exercise schedule
*Safety Precautions
*Eat a healthy meal rich in carbs 3-4 hours prior
*Drink water before, during, and after
*Stretch before and after
*Maintain proper form
*The Four Building Blocks of Senior
Fitness1.Cardiovascular
Endurance2.Strength Training
3.Flexibility4.Balance
Keep these in mind when creating an exercise schedule…
*Gets heart pumping
*Improves the health of your heart
*Improves endurance for daily activities
*Walking*Stair climbing*Cycling*Swimming*Dancing
*Cardiovascular Endurance
*Strength Training
*Motion against resistance*Builds muscle*Strength and
power helps you stay independent
*Lifting light dumbbells*Machines*Bodyweight
exercises*Resistance bands
Don’t have access to free weights? Try using weighted everyday objects that fit in your hands…
*Soup cans*Water bottles
*Laundry detergent jugs (heavier)
*Flexibility
*Ability of joints to move through a full range of motion
*Makes you less prone to injury
*Increases range of motion for physical activities
Yoga is excellent for improving flexibility and reducing stress!
*Balance
*Standing and stability
*Improves posture
*Reduces risk of falling
*Yoga improves balance too!
*Popular and Effective Exercises
for Seniors
*Walking – free and can be done anywhere
*Water aerobics – fun and easier on joints
*Yoga – reduces stress, improves flexibility/balance
*Light weightlifting –chair-bound adults can lift free weights
Chair-bound Workout with
Resistance Band
*Fitness Classes*Make new friends*Helps keep you motivated *Learn new exercises and activities
Find classes and events taking place at Virtua Fitness Center in South Jersey
*Exercise for Free!
*Stretch*Do neck rolls while watching TV*Go for a walk*Climb stairs*Rent exercise videos at the library*Bodyweight exercises (ex. wall pushups)
Wall Pushup
*Helpful Tips*Keep a log*Find an exercise buddy*Focus on your improvements*Listen to music during exercise*Watch movies or read on stationary
machines
More tips to make exercise easier and fun
References
*http://personaltrainercentral.com/articles/fitness_for_older_adults
*http://www.virtua.org/health/seniors.aspx
Top Related