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