Mike Bohrer Exercise and Fitness for Seniors * Healthy aging * Longer life * Everyone can benefit...
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Transcript of Mike Bohrer Exercise and Fitness for Seniors * Healthy aging * Longer life * Everyone can benefit...
Mike Bohrer
Exercise 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
Endurance
2.Strength Training
3.Flexibility
4.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