Wellness Wednesday – Total Body Strength Workout for Seniors

Seniors Using Exercise Bands to Work Out

Thanks to the folks at VeryWell, here’s a total body workout that can help seniors get started with strength training.  The exercises focus on building total body strength with an emphasis on improving balance, stability and flexibility.  See your doctor before trying this workout if you have any pain, injuries or other conditions you’re dealing with.  Take your time with the moves and only add weights or resistance when you feel comfortable with the exercises.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed

Various weighted dumbbells, an exercise ball, a resistance band, a medicine ball, a chair and a step or staircase.

How To Do the Total Body Strength Workout

  • Begin with a 5-10 minute warm up of light cardio (walking in place, etc.).
  • Perform each exercise as shown for 1 set, using no weight or light weights to get used to the exercises.  Weights are suggested for each exercise, but modify according to your fitness level and goals.
  • To progress, add a set each week until you’re doing a total of 3 sets of each exercise with 30 seconds of rest in between each set.
  • Click on the links or pictures for a larger picture and more detailed instructions.
  • Do this workout 1-2 non-consecutive days a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy, low-calorie diet.

Click here for the exercise instructions for the Total Body Strength Workout for Seniors.

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DAYNA WILSON: As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Wellness Wednesday – Baby Boomer Fitness Trends

Senior couple riding bicycles

In her Next Avenue article Boomers Took Fitness and Made It Their Own, author Lynn Langway explains how exercisers who are over the age of 50 are reshaping the fitness industry.

“Clearly, the American College of Sports Medicine (ACSM) was onto something when its annual survey listed “programs for older adults” among the top 20 fitness trends for 2017.

According to the Centers for Disease Control and Prevention, about 32 percent of older adults get no physical exercise whatsoever in their leisure time.

‘Your aging body starts calling out for more balanced workouts,’ says Grace DeSimone, a spokesperson for ACSM and group instructor at the Wyckoff Family YMCA in Wyckoff, N.J. ‘Strength and flexibility become major factors.'”

We can’t help getting older, but we can age successfully. The more active, healthy, and fit you are now, the better you will feel as you get older.

Expert Tips for No-Sweat Workouts

To keep yourself moving with minimum risk of injury, follow these tips from two certified trainers who are boomers themselves:

  • “Watch before you do,” counsels YMCA instructor DeSimone. Talk to trainers about the class schedule, and observe classes that interest you.
  • Don’t skimp on warm-ups. “You’ve got to oil up the Tin Man,” says DeSimone.
  • Talk to the teacher before you take a class. Let him or her know about any injuries or limitations. Ask how to modify movements to suit your abilities, suggests Regina Jordan, who teaches free classes at community centers in Manhattan that are run by the Health Advocates for Older People .
  • Listen to your body. If jumping jacks or other movements give you twinges, Jordan says, “don’t do them if they don’t feel comfortable.”
  • Learn to custom-tailor your workouts. Many gyms offer a free consultation to start. You may be able to continue workouts you like if you adjust the intensity: use lighter weights, spin at a lower gear on your bike, replace jumps with side-steps, add shorter bursts of intense activity.
  • Vary what you do. Don’t take multiple spinning or zumba classes in a row; alternate.
  • Practice everyday exercise. Walk to as many errands as possible, lift groceries with proper form, take the stairs when you can.

Read more about Baby Boomers Fitness Trends.

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DAYNA WILSON: As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Wellness Wednesday – Exercise Tips for Seniors

Senior couple riding bicycles

The U.S. Department of Health and Human Services Administration on Aging estimates that by 2030 there will be 72.1 million people over the age of 65 – 19% of the population. By 2040, the number of people 85 and older is expected to reach 14.1 million!

We can’t help getting older, but we can age successfully. The more active, healthy, and fit you are now, the better you will feel as you get older.

It is never too late to start exercising. Exercise is an important key to aging successfully. It’s never too late to start. Here are some tips on how to get started on your fitness journey.

1. How do I get started? Before starting any exercise program, talk to your doctor to find out what activities are right for you. It’s important to start slowly, and build gradually. Doing too much, too soon can result in injury. Even a five-to-ten minute walk is a good starting place, and you can build from there. Motivate yourself with goals.

2. Make a weekly exercise plan. Schedule your exercise and you will be more likely to stick with it. Be consistent, and find the times and days that work best for you to get started. It doesn’t matter how much you do in the beginning – just get out there and do it!

3. Endurance and aerobic exercises. Any activity that increases heart rate and breathing for an extended period is considered endurance exercise. Endurance and aerobic exercises are good for your heart, lungs, and the circulatory system. Endurance gives you stamina for daily tasks, and can prevent many aging-related diseases such as diabetes, heart disease, and stroke. Walking, running, cycling, swimming, aerobics classes, and tennis are all types of endurance exercise. Many gyms and senior centers offer exercise classes for seniors. Endurance exercise does not have to be strenuous to be beneficial.

4. Strength and resistance exercises. Strength exercises will make you not only stronger, they will help you remain able to perform daily tasks, and they can increase metabolism allowing you to maintain a healthy weight. Strength exercises also play a role in keeping blood sugar levels healthy, which is important in preventing diabetes and obesity. Strength and resistance training may also help prevent osteoporosis by helping you maintain strong bones. Resistance bands are an easy and inexpensive way to perform strength exercises at home. You can also use free weights, or machines at the gym.

Read more Exercise Tips for Seniors.

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DAYNA WILSON: As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582