Sup Muses?!
Making an exercise program for seniors is no different than for any other age group. I individualize the training program based on goals and other aspects discussed during our initial conversation/ consultation.
My focuses for training seniors consists of:
Functional movements- movements that are based on activities that happen throughout your day and life. For example, picking up a bag, pushing a door, sitting in a seat, etc
Proprioception-your body’s ability to sense where it is in space. That means you are aware of your body and limbs’ position and a person can sense movement. For example, you can sip from a glass without looking at it. Every muscle has proprioceptive receptors.
Strength- General muscle strength.
Stretch/Balance- Range of motion around joints and an emphasize on balance, especially to reduce falls.
This captures everything I feel is important for senior fitness. I want to make sure my seniors have improved quality of life as a result of their respective training programs. I'm hitting balance, bone health, flexibility, aerobic endurance, muscular strength and to a lesser extent, power. In 2020 when I completed a certification program “Exercise and Functional Training for Older Adults” I realized that I’d have to significantly increase my knowledge on the senior population-so I did that. Within that population there’s an entire spectrum of physical ability - from dependent (uses walkers or canes) to fully independent. Everyone has unique needs, but there are many things that are common regardless of ability. How can I make sure I address needs without pushing clients too far that they never want to return OR not giving clients exercises that are challenging and engaging? I’ve now spent well over a year doing research and learning and there’s a ton of information out there- some good and some not so good. There are general guidelines regarding an exercise prescription, but I’ve learned the 3 most important aspects have been 1- LISTENING. 2- Encouragement. 3- Gradual progression.
The one component I'm not addressing and it probably won’t happen until I either lead group classes or start my own center - social wellness. In general, isolation is a huge issue today and especially in the older adult population. Physical activity and fitness is a means to bring people together-that camaraderie. It’s an important component to overall wellbeing and something that many seniors want and need.
I have one more post in my senior series. I’ve started to do a light lit review of peer reviewed articles about the benefits of exercise for seniors. I’ll provide the articles and their findings/results of the study. Get ready to nerd out, friends!
For everyone not a senior, if you have someone 55+ in your life, talk to them about their physical activity and hit me up if you need some help or need a trainer for them!
xo-JM