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