Download This Senior Fitness Workout By Maureen Hudson. (Note the format is in pdf)

Download the full article that was feature in the magazine here.

Walking is one of the easiest and least expensive ways to stay physically fit. It’s also a versatile form of exercise that can be done indoors or outdoors, and you can tailor the intensity of your exercise based upon your individual abilities and goals. Focus on your pace and distance covered which in time will increase your fitness

1. Before starting a walking program, check with your doctor if you have had a medical condition or if you have had a recent injury. ..

2. Invest in good shoes to give you support

3. Always warm up by walking at a slow or normal walking pace for 5 10 minutes before picking up the tempo of your workout.

4. Pay attention to your heart rate and breathing. Walk at a pace that challenges you and elevates your heart rate, but don’t overdo. You should be able to talk and carry on a conversation while you are exercising; if you can’t, you may be working too hard.

5. As you progress you can increase to some interval training i.e. work harder for 1 min after 60 secs drop the intensity to an easier pace for 120 secs that’s one interval repeat the process 3-5 times followed by lower intensity and cool down

6. Consider getting a pedometer to track the distance you’ve walked or the number of steps you’ve taken.

7. Be sure to carry water.

8. If you go outside vary your route on different days of the week.

9. Walk with a buddy helps keep you motivated and enjoy it

10. Plan to walk 3 times a week for I month slowly increase the length of time and the intensity

11. After 6 weeks try to do 4 times a week and try to progress to 30-40 minutes a day.

12. Month 3 have hard days and easy days and incorporate those waist strength exercises every other day.

The benefits for you?

burns calories
helsp towards maintaining a healthy weight
boost your metabolism
helps to reduce body fat
boosts your energy levels
strengthens your legs and bones
helps to strengthen the immune system
improves your circulation
lowers your blood pressure
helps to prevent and control diabetes
promotes positive mental health, including higher levels of self-esteem
helps you to manage stress and release tension
helps to improve the ability to fall asleep quickly and sleep well
Strengthen bones
It may motivate your children to walk more if that’s what they see you doing and provides an activity to share with family members and friends
It can be done almost anywhere
It’s more environmentally friendly than driving
It’s free
Get up early and go for a walk
Cancel the paper / milkman and walk to the shop instead
If you run out of essentials, walk to the local shop to buy them – don’t take the car.
Walk whilst talking on the phone
Set yourself a goal to walk up and down the stairs a certain amount of times per day

By Maureen Hudson (MSc)

Lifestyle changes

Its never too late to take a positive step to improve and maintain your health what ever age.

Research indicates the over 50 s expect to live much longer, healthier lives without loss of strength and years of disability. Thus the interest in fitness is becoming much greater.

Deciding was is meant by 50 plus older, elderly is a little arbitrary.
The World Health Organisation classifies people aged between 45-59 as middle aged 60-74 as elderly and 75 as old.

I personally do not want to fit into these categories. It is a fact of life we all grow older no one enjoys thinking about it. However there are ways to slow the ageing process while making the body more resilient, stronger no matter what age.

We should all defy age. The only way is through regular exercise.

It’s easy to get started find a club that specialises in 50 plus classes and there will be some general classes that you can fit into.

The key is going to a club possibly with a buddy (which is the best motivation) and speak to a qualified Gym assistant that can assist or go on to the web site (senior sites) join a site that gives you nutritional and fitness advice which is safe and effective and is adjusted to suit age.

One does not have to be fit to start, however always check with your GP prior to engaging in any exercise programme.

Fitness can be improved at any age by using safe and effective strategies. One will increase longevity and independence, decrease aches and pains and the likelihood of age related problems increase circulation and flexibility, it can increase mental acuity alertness offset Osteoporoses and most importantly dependence.

If you have never participated in exercise before it’s never too late to start moving ones body.
Simple things first like:
Walk daily
Park the car further away and walk to the shops
Gardening
Brisk housework
Use the stairs not lifts. Move legs slowly and deliberately on each step to maximise muscle use and movement
Take walks in the park.. possibly with a group of people
Join a fitness club or recreational centre
Take ballroom dancing lesions
Yoga
Weights
Golf
Swimming
Tennis Cycling

Strength training with weights helps prevent loss of bone mass and improves balance. As one ages prevents falls broken bones etc.

One should try to do all muscle groups 1-2 sets 10-15 reps at moderate intensity if you are just starting and progressively increase the weight over the weeks 2-3 work outs a week 30- 60 minutes long rest days in between

Stretching is vital can be done daily in the comfort of your own living room
Helps muscles warm up and gradually cool down whilst improving flexibility prevents injury and reduces soreness and stiffness.

At least 30 mins of Cardiovascular each day to get your heart rate up get you breathing faster. NB Its ok to do three ten -minute periods of exercise when you are just starting out.

Initially get your heart rate up to 50% of your normal resting rate and gradually work up to 85 %.

Important tips

Start slowly 10 minutes a couple of times a day
Be consistent
Warm up and cool down
Breathe consistently (don’t hold your breath)
Vary your activities
Keep an activity log to look at the progress you are making, this help with your motivation
Build up gradually intensity and time
Keep it easy Moderation is the key
Wear comfortable clothing
If you don’t want to use a gym use a web site
Water aerobics
Low impact aerobics

Most important Tips

Get clearance from your Doctor
If something hurts, stop doing it
If you are ill do not work out

Warning signs …..when you should consult a Doctor

Chest pain, breathing trouble, nausea, unusual balance difficulties persistent sharp join tissues/pain

When you resume exercise again build up slowly do not start where you left off

Remember

You can benefit from any kind of movement, big or small, have fun and make exercise a habit for the rest of your life as I do

All competent fitness professionals should screen all senior clients prior to exercise detailing health history using a physical activity questionnaire. This should entail all risk factors such as smoking, heart problems, cholesterol level, blood pressure and body mass index.

The purpose of screening should be used to identify low, moderate and high risk individuals to exercise under supervision, more importantly conditions that are considered contra-indication should also need medical clearance form there G.P. before commencing exercise.

However, when prescribing exercise for the older market, do not water down the programme. Seniors do not want to be isolated. A good fitness professional can manipulate the same training variables as with the younger members, i.e. exercise type, time, intensity and frequency. It is important the instructor is aware of the start up levels and disabilities and to monitor the client continuously.

It is also essential that the instructor and the exerciser understand the Borg’s exertion Scale (the American College of Sports Medicine) and to monitor how hard the exerciser is working. It should reflect the amount of fatigue but not exhaustion.

It is prudent to engage in at least 30 minutes of physical exercise at a desired level on most days of the week rotating strength, stamina, postural stability and balance. The instructor can manipulate the number of sets, reps and rest period as tolerance and performance improve. As regards to balance training it should consist of progressively more difficult postures that gradually reduce the base of support and dynamic movements that upset the centre of gravity.

I recommend that the instructor helps their client to establish a regular time to look back at where they started from and plan for the future. It is important to give time for evaluation, reflection and planning. Continually evaluate progress relative to the goals they have been set, keep referring to them and their initial picture of success. It is vital to be realistic and keep expectations under control

Most older individuals will respond to aerobic training and benefit from greater endurance, with resistance training they benefit from greater strength. Collectively these training adaptations improve the quality of life and hopefully add life to ones years whilst increasing motivation and social interaction.

INTRODUCTION

During a recent survey when older adults were asked what they feared most as they age, they stated a loss of independence is there greatest concern rather than poverty or death. Many older adults fear losing the ability to walk, drive, step up onto a bus and climb a flight of stairs.

Although a decline in physiological function is inevitable with age I believe the decline can be minimised with a more active and stress free nitritonaly sound lifestyle.Evidence suggest that disability and disease are compressed into a shorter period at the end of life in habitual exercisers

OPPORTUNITY

There is a huge opportunity to exploit the lack of senior’s programmes on the market today. People in their 50s are receptive to opportunities that will improve their fitness and health. We need to use promotional messages that will get the attention of older adults. Feature ordinary people doing ordinary things messages they can identify with –realistic activities.Provide concrete information giving guidance that address real life needs.

For the 60-70s, recognise the obstacles that people face. Empathise with the fears older adults have i.e. exercise might harm them or anxiety that they will make fools of themselves.

Call it activity less threatening as apposed to exercise session.

Which could be perceived as hard work? For this age group the, the social, emotional, spiritual and intellectual benefits of regular activity with likeminded people are as important as the physical benefits.

The 70s will be focused more on functional fitness and being able to undertake basic physical actions such as climbing stairs walking, bending, reaching, opening items. .

A feeling of belonging building friendships social interaction is so important

Finally don’t play the age game, reminding clients of their age can be patronising most of us are proud of our age and they way we look

SALES

Successful clubs/trainers will not sell on price they will always sell value. If you always sell value you will not have to worry about loosing your business to price based competition. Customise your sales conversation to the needs, desires and problems of each buyer.

If you come across sales resistance this gives you valuable insight into the senior prospects thinking what a great opportunity to satisfy their needs desires and problems.

MESSAGE FOR TODAY

WE SHOULD CONTINUE TO ACHIEVE GREAT RESULTS IN LIFE, LEARN FROM THE PAST LOOK TO THE FUTURE, LIVE FOR TODAY AND CONTINUE TO EXERCISE FOR AS LONG AS YOU CAN