Category: Balance

Posted on

The Ultimate 30-Minute Stretching Routine for Active Adults Over 55

Are you 55 or older and living an active, high-mobility lifestyle? Whether you’re strength training, hiking, golfing, or just committed to aging well, stretching should be part of your daily regimen. This 30-minute stretching routine is designed for adults over 55 who want to maintain flexibility, prevent injuries, and enhance performance.

This stretching routine for active adults over 55 is essential for maintaining overall health.

.

stretching routine for active adults over 55

Why Daily Stretching Matters After 55

Even fit, mobile older adults are not immune to age-related muscle stiffness and joint degeneration. Stretching isn’t just about comfort — it’s about longevity, joint protection, and unlocking better movement patterns.

Key Benefits of Daily Stretching for Active Older Adults:

  • ✅ Improves flexibility and joint range of motion
  • ✅ Reduces risk of injury during exercise and daily activity
  • ✅ Boosts recovery and circulation
  • ✅ Enhances performance and athletic output
  • ✅ Supports mental clarity and nervous system balance

30-Minute Daily Stretching Routine for Active Adults Over 55

🔹 Warm-Up (5 Minutes)

  • March in place or do light cardio (2 minutes)
  • Dynamic movements: leg swings, arm circles, shoulder rolls (3 minutes)

🔹 Full Body Stretch Circuit (20 Minutes)

Incorporating this stretching routine for active adults over 55 can also enhance your daily activities.

Hold each stretch for 30–60 seconds per side. Perform 2 rounds of the following:

Incorporating this stretching routine for active adults over 55 can also enhance your daily activities.

Target AreaStretchCoaching Tip
Hip FlexorsLunge StretchKeep spine tall and core engaged
GlutesSeated Figure-4 or Pigeon PoseSquare the hips
HamstringsSupine Leg StretchUse a band or towel
CalvesWall Stretch or Stair StretchFlat heel, straight knee
QuadsStanding Quad or Couch StretchSupport yourself if needed
ShouldersDoorway Chest StretchDon’t arch your back
Thoracic SpineThread-the-NeedleKeep hips stable
Side Body / LatsOverhead LeanBreathe into rib cage

🔹 Cooldown (5 Minutes)

  • Seated forward fold
  • Diaphragmatic breathing (inhale 4s, hold 4s, exhale 6s)
  • Legs up the wall (optional)

Each stretch in this stretching routine for active adults over 55 should be performed mindfully.

Pro Mobility Benchmarks for Adults Over 55

Try this stretching routine for active adults over 55 to boost your mobility.

Want to assess your flexibility level? Try these:

Each stretch in this stretching routine for active adults over 55 should be performed mindfully.

After completing this stretching routine for active adults over 55, you should feel refreshed.

  • Deep squat hold for 2 minutes
  • Full toe-touch without bending knees
  • Shoulder flexion test against wall
  • Ankle dorsiflexion test: can your knee track past toes without lifting heel?

Try this stretching routine for active adults over 55 to boost your mobility.

FAQs About Stretching Over 55

Is it safe to stretch aggressively over age 55?

After completing this stretching routine for active adults over 55, you should feel refreshed.

Yes — if you warm up properly and use correct form. Avoid bouncing and overstretching. Focus on control and breath.

How soon will I see results?

Most people experience better flexibility and less stiffness in 2–4 weeks of daily stretching. Consistency is key! Practice this stretching routine for active adults over 55 regularly for best results.

Can stretching help with chronic tightness or joint pain?

Absolutely. Daily stretching increases circulation, relieves muscle tension, and improves range of motion — all of which help reduce discomfort. Integrating a stretching routine for active adults over 55 can lead to improved health outcomes.

Stretch Now, Move Better Later

You’re not stretching to maintain — you’re stretching to maximize your longevity and performance. Invest 30 minutes a day in your body, and you’ll feel stronger, looser, and more capable than ever. Many find that this stretching routine for active adults over 55 helps alleviate tension. Many find that this stretching routine for active adults over 55 helps alleviate tension.

Zvetkova, Elena, et al. “Biomechanical, Healing and Therapeutic Effects of Stretching.” Applied Sciences, vol. 13, no. 15, 2023, p. 8596. MDPI,

Støve, M. P., et al. “The Effect of Six-Week Regular Stretching Exercises on Regional and Distant Pain Sensitivity: An Experimental Longitudinal Study on Healthy Adults.” BMC Sports Science, Medicine and Rehabilitation, vol. 16, no. 1, 2024,

Page, Phil, Clare C. Frank, and Robert Lardner. “Current Concepts in Muscle Stretching for Exercise and Rehabilitation.” International Journal of Sports Physical Therapy, vol. 7, no. 1, 2012, pp. 109–119. National Center for Biotechnology Information, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/.

“Do You Really Need to Stretch?” UCLA Health, 2023, https://www.uclahealth.org/news/article/do-you-really-need-stretch.

“The Importance of Stretching.” Harvard Health Publishing, 2024, https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.

“Stretching: Focus on Flexibility.” Mayo Clinic, 2023, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.

Integrating a stretching routine for active adults over 55 can lead to improved health outcomes.

American Geriatrics Society. “Physical Activity and Aging: Stretching for Performance and Fall Prevention.” Journal of the American Geriatrics Society, vol. 70, suppl. 1, 2022, pp. 5–10, https://agsjournals.onlinelibrary.wiley.com/doi/full/10.1111/jgs.1796

Posted on

Why Restorative Sleep is Crucial for Athletes:

Sleep is crucial for Older Athletes

Physical Recovery and Repair:

Understanding why Sleep is Crucial for Older Athletes can help improve overall performance.

This is why Sleep is Crucial for Older Athletes: it impacts their performance and recovery in numerous ways.

Sleep is Crucial for Older Athletes as it facilitates muscle repair and growth.

Muscle Repair and Growth: During deep sleep (slow-wave sleep), the body releases growth hormone, which is vital for repairing and strengthening muscle fibers damaged during intense training or competition. This process is essential for muscle adaptation and gains. Glycogen Replenishment: Sleep is crucial for restoring glycogen stores, the primary energy source for muscles. Adequate sleep ensures athletes wake up with replenished energy levels for subsequent workouts. Inflammation Control: Quality sleep helps reduce pro-inflammatory markers, aiding in faster healing of microtears in muscle fibers and preventing chronic inflammation. Joint and Tendon Health: Connective tissues undergo repair during deep sleep, reducing injury risk and enhancing flexibility and mobility.

Sleep is crucial for Older Athletes

Cognitive and Mental Performance:

Sleep is Crucial for Older Athletes

Sleep is Crucial for Older Athletes because it enhances cognitive function and decision-making.

Recognizing the importance of sleep can greatly enhance athletic performance and recovery.

Sleep is Crucial for Older Athletes particularly for reducing injury risk and improving recovery.

Reaction Time and Decision-Making: Sleep deprivation significantly impairs reaction times, focus, and decision-making abilities, all of which are critical in competitive sports. Restorative sleep sharpens these cognitive functions Focus and Concentration: Adequate sleep enhances an athlete’s ability to concentrate during training and competition, leading to better execution of skills and strategies Memory Consolidation: Sleep plays a vital role in consolidating memories and learning new skills. For athletes, this means better retention of techniques and tactical plays. Emotional Well-being and Stress Management: Sleep is essential for emotional regulation and managing stress. Well-rested athletes are better equipped to cope with the pressures of training and competition, reducing the risk of burnout, irritability, and mood disturbances.

Sleep is Crucial for Older Athletes, and adhering to optimal sleep durations is essential.

Sleep is Crucial for Older Athletes to maintain their overall health and performance.

Injury Prevention and Illness Susceptibility

Sleep is Crucial for Older Athletes as it helps optimize their training outcomes.

Reduced Injury Risk: Fatigue from insufficient sleep can lead to impaired coordination, slower reaction times, and poor judgment, increasing the likelihood of accidents and injuries. Studies have shown a strong correlation between lack of sleep and increased injury rates in athletes. Enhanced Immune Function: Sleep promotes the restoration of the immune system. Sleep deprivation has been linked to immunosuppression and an increased susceptibility to infections, particularly upper respiratory infections, which can sideline athletes.

Recommended Sleep Duration for Athletes

While general recommendations suggest 7-9 hours of sleep for adults, athletes often require more. Many experts and studies suggest that athletes benefit from 9-10 hours of sleep per night to adequately recover from intense training periods, competitions, and injuries. Individual needs can vary, so it’s important for athletes to listen to their bodies and aim for a quantity of sleep that leaves them feeling rested and alert throughout the day.

Strategies for Optimizing Restorative Sleep in Athletes:

Sleep is Crucial for Older Athletes, and should be prioritized in their routines.

Prioritize Sleep: Treat sleep with the same importance as training and nutrition. Make it a non-negotiable part of your daily schedule. Consistent Sleep Schedule: Go to bed and wake up at roughly the same time every day, even on weekends. This helps regulate the body’s natural circadian rhythm. Establish a Wind-Down Routine: Create a relaxing pre-sleep routine 30-60 minutes before bedtime. This could include reading a physical book, gentle stretching or yoga, meditation, or taking a warm bath. Avoid stimulating activities like electronic devices (phones, tablets, computers) that emit blue light.

Optimize Sleep Environment:

Darkness: Make your bedroom as dark as possible using blackout curtains or an eye mask. Quiet: Use earplugs or a white noise machine if needed to minimize noise disturbances. Cool Temperature: Keep the bedroom cool, ideally between 67-70°F (Florida) Comfort: Ensure your mattress, pillows, and bedding are comfortable and supportive.

Manage Caffeine and Alcohol Intake: Avoid caffeine and other stimulants within 6-8 hours of bedtime. Limit alcohol consumption, especially in the evening, as it can fragment sleep.

https://solidtothecore.com/index.php/2025/07/01/the-impact-of-alcohol-on-sleep-in-older-adults-alcohol-and-older-adults/

Sleep is Crucial for Older Athletes to support their long-term health and performance goals.

Sleep is Crucial for Older Athletes and should not be overlooked in their training regimens.

References:

https://www.empowersleep.com/articles/how-sleep-affects-performance-in-older-athletes

Growth hormone secretion during sleep

Sleep and immune function

Sleep and the athlete: narrative review and 2021 expert consensus recommendations

The impact of daytime napping on athletic performance – A narrative review

Blue in the Face: The Effects of Blue Light on Sleep

Pre-Sleep Consumption of Casein and Whey Protein: Effects on Morning Metabolism and Resistance Exercise Performance in Active Women

Posted on

Core Stabilization for Older Adults: TheFirst Step

core stabllization for older adults

Core stabilization for older adults is exceptionally important due to its widespread benefits in maintaining health, independence, and quality of life. As people age, they naturally experience a decline in muscle strength, flexibility, and balance, a phenomenon that affects the core muscles as well. Strengthening these muscles can significantly mitigate these age-related changes. Here’s a breakdown of why core stabilization is crucial for older adults:

To summarize, core stabilization for older adults is essential for enhancing functional independence.

Implementing core stabilization for older adults can help combat the decline in strength and balance that often accompanies aging.

Core Stabllization for Older Adults

What is the Core?

Core Stabilization for Older Adults: A Key to Healthy Aging

Understanding core stabilization for older adults is essential for those looking to maintain an active lifestyle as they age.

It’s important to note that the “core” is more than just the abdominal muscles. It includes a complex network of muscles that encompass the entire torso, including:

  • Abdominals: Rectus abdominis (the “six-pack” muscles), obliques (side muscles), and transversus abdominis (deepest abdominal muscle that wraps around the spine).
  • Back Muscles: Including erector spinae.
  • Pelvic Floor Muscles
  • Hip Muscles
  • When all these muscles work together optimally, they create a strong and stable “anchor” for movement and support the spine effectively.

Improved Balance and Reduced Fall Risk:

Enhanced Proprioception: Core stabilization exercises can stimulate proprioception (the body’s sense of its position in space), further contributing to improved balance and coordination, especially when combined with exercises like those involving a Swiss ball.A strong core provides a stable foundation for the entire body. This stability is crucial for maintaining balance, particularly when navigating uneven surfaces or responding to sudden changes in balance. Weak core muscles are a major contributor to poor balance and an increased risk of falls, which can lead to serious injuries in older adults. Core training helps the body react more effectively to balance disturbances, thus preventing falls. This is one of the most consistently reported benefits. Studies often use various balance assessment tools (e.g., Berg Balance Scale, Y-Balance Test, Tetrax Interactive Balance System, Functional Reach Test) and show significant improvements in experimental groups undergoing core stability training compared to control groups. One study found that core muscle stability training significantly improved the weight distribution index (WDI) and stability index (SI) in elderly individuals, suggesting it’s an effective fall prevention measure.

Reduced Back Pain:

Chronic back pain is a common complaint among older adults, often exacerbated by weak core muscles. A strong core supports the spine, helps maintain proper posture, and distributes weight evenly, which can significantly alleviate pressure on the lower back and reduce pain caused by poor posture or misalignment.  Weak core muscles contribute to back pain. Studies have shown that core stability exercises can alleviate low back pain in older adults by providing better spinal support and improving postural control. One randomized controlled trial specifically investigated the effects of core stability exercises on core muscles and balance function in older women with low back pain, hypothesizing improvements in muscle thickness and mobility.

https://solidtothecore.com/index.php/low-back-pain-exercises-core-strengthening/

Better Posture

Core stabilization for older adults is not just about exercise; it’s about improving overall life quality.

Many programs now focus specifically on core stabilization for older adults, emphasizing safe and effective exercises.

Strengthening the muscles around the spine promotes a more upright and aligned posture, counteracting the slouching often associated with aging. Improved posture not only enhances appearance but also reduces stress on the spine and related complications. Core muscles are vital for maintaining good posture. Training these muscles helps to improve postural alignment, counteracting age-related slouching and reducing stress on the spine.

Increased Mobility and Flexibility

Incorporating core stabilization for older adults into daily routines can significantly enhance mobility and flexibility. Core exercises engage and strengthen the entire midsection, which can increase range of motion and flexibility in the trunk and pelvis. This improved flexibility makes various movements easier and more comfortable. Core stability training directly targets and strengthens the deep and superficial muscles of the trunk, including the transversus abdominis, multifidus, and obliques. This increased strength and endurance contribute to overall body stability and power.  A randomized controlled trial found that core strength training improved functional mobility, as measured by the Timed Up and Go (TUG) test and Functional Reach Test, in community-dwelling older adults.  Many studies emphasize that improved core strength allows older adults to maintain their independence in daily living activities

Core stabilization for older adults also contributes to maintaining muscle mass, which is vital for health.

Supports Increasing Overall Physical Fitness

Workouts focused on core stabilization for older adults are gaining popularity in fitness communities.Overall, core stabilization for older adults supports not just physical health but mental well-being too. Core stabilization for older adults also contributes to maintaining muscle mass, which is vital for health. Practicing core stabilization for older adults encourages a more active and engaged lifestyle. Beyond the physical benefits, core training can boost confidence and reduce the fear of falling, leading to improved psychological well-being and a greater willingness to participate in social and physical activities.

Enhanced Functional Independence

Daily activities like bending, twisting, standing up from a chair, carrying groceries, or reaching for objects all rely heavily on core strength and stability. A robust core makes these movements easier, more efficient, and less taxing, allowing older adults to maintain their independence and continue living actively.
Improved Psychological Well-being:

Beyond the physical benefits, core training can boost confidence and reduce the fear of falling, leading to improved psychological well-being and a greater willingness to participate in social and physical activities.

Summary

A strong core is integral to overall physical fitness. It enhances the ability to engage in other forms of exercise, from walking to more intense activities, by providing the necessary stability and power. Core stability training directly targets and strengthens the deep and superficial muscles of the trunk, including the transversus abdominis, multifidus, and obliques. This increased strength and endurance contribute to overall body stability and power.

References

https://pmc.ncbi.nlm.nih.gov/articles/PMC6110226

https://pmc.ncbi.nlm.nih.gov/articles/PMC11944116

https://pmc.ncbi.nlm.nih.gov/articles/PMC9340836

https://journalofsportsmedicine.org/full-text/90/eng#:~:text=In%20conclusion%2C%20significant%20differences%20were,training%20program%20in%20elderly%20women.

https://www.researchgate.net/publication/232214614_Core_Training_Evidence_Translating_to_Better_Performance_and_Injury_Prevention

https://pmc.ncbi.nlm.nih.gov/articles/PMC7466089

https://pubmed.ncbi.nlm.nih.gov/23568373

Posted on

Losing Muscle Mass with Age

Losing Muscle Mass with Age

Skeletal muscle secretes a panel of cytokines and proteins named myokines, https://bit.ly/4iGbQe7, and is part of our endocrine (hormonal)  system. They are synthesized and secreted by myocytes(muscle cells) in response to muscle contraction—i.e., strength training. 

Losing Muscle Mass with Age: Understanding the Causes and Solutions

Understanding the factors contributing to Losing Muscle Mass with age can help in developing effective strategies for prevention.

This is especially important as Losing Muscle Mass with age can significantly impact overall health and mobility.

Addressing the issue of Losing Muscle Mass with age requires a comprehensive approach that includes regular physical activity.

Physical activity is the primary physiological stimulus for bone anabolism (and/or catabolism) through the production and secretion of myokines, such as IL-6, irisin, IGF-1, FGF2 (muscle growth hormones), besides the direct effect of loading (weight lifting).

 Importantly, exercise-induced myokines can exert an anti-inflammatory action that counteracts acute inflammation due to an infection and chronic low-grade inflammation raised by physical inactivity, aging, or metabolic disorders (i.e., obesity, type 2 diabetes mellitus).

Sarcopenia is the loss of muscle mass due to the natural aging process. This decrease in muscle leads to a reduction in a person’s strength. As a result, their balance and gait are also affected.

Losing Muscle Mass with Age

Sarcopenia can impact a person’s ability to perform everyday activities, such as climbing stairs, lifting objects, and walking.

Muscle mass starts to decline around the age of 40. The loss of muscle tissue may progress more rapidly when a person reaches their 60s and 70s.

Although the exact rate of decline varies, a person may lose 3 to 8 percent of muscle mass per decade.

Age-related hormonal changes may also lead to a decrease in muscle mass. Testosterone levels and insulin-like growth factor (IGF-1) typically affect muscle growth and muscle mass.

The decline in hormone levels may contribute to the loss of muscle mass.

Although aging is the leading cause of sarcopenia, other factors contribute to the loss of muscle mass. They include:

Living a sedentary lifestyle: Getting little or no physical activity regularly puts people at an increased risk of developing sarcopenia as they age.

Poor nutrition: Poor dietary habits can also contribute to the development of sarcopenia. Although poor nutrition is possible at any age, it may affect how fast muscle mass declines in older adults.

The old saying “use it or lose it” is true regarding muscle mass. Working the muscles helps maintain muscle mass and strength. When muscles are not used, they shrink.

Strength or resistance training can improve muscle size, strength, and tone. It can also strengthen bones, ligaments, and tendons, which enhances overall health.

According to the Centers for Disease Control and Prevention (CDC), older adults should participate in muscle-strengthening activities at least 2 times per week. https://bit.ly/3EJOqGF  

The program should exercise all the major muscle groups, which include the legs, arms, chest, shoulders, back, and abdomen. Strength training involves using resistance to cause muscle contraction. The muscle contraction builds muscle size and increases strength. My https://bit.ly/435aS6s FitForLife class utilizes weights, resistance bands, body weight, and a chair for core strength training and balance.

Working with a certified personal trainer specializing in senior strength & conditioning and corrective exercise can be beneficial to develop an effective and safe strength training program.

Posted on

Increasing Strength & Balance in Seniors

You can, you will, you did…Never quit.    

I lead Fit For Life classes at the YMCAs of  St Petersburg, FL  My Fit For Life workout is a Silver Sneakers qualified class.

Strength,Flexibility & Balance

It is designed to enhance your Strength, Flexibility, and Balance, and ensure that our core musculature is trained in all three planes of motion..

3 rules for our class.

  1. You Gotta Move!  2.)  You  Gotta have Fun!  3.) Refer to Rule # 2!

Light hand weights (dumbbells), resistance bands, and Silver Sneaker® balls are incorporated into the music sets I have curated and are created to increase motivation, bring back special memories, and get you feeling great!  A chair is also used for specific core strengthening and balance work.

 It is designed for those of you who have good mobility and are cleared for cardiovascular endurance training of moderate intensity ( 60-70% of your max heart rate). This routine supports validated research that concludes at least  150 minutes per week of moderate intensity exercise increases stamina, cognitive function, and decreases the incidence of cardiovascular disease, diabetes, and several other comorbidities.

+50 Senior Fitness

I specialize in + 50 Senior Fitness and the emerging scientific research on Longevity & Health in our Demographic. It’s never too late to start.

Posted on

Weekend Fitness Warriors have a lower risk of death from heart disease, cancer.

Exercise is widely recognized as crucial for maintaining a long and healthy life. However, many individuals encounter obstacles preventing them from regular physical activity during the week. A recent study indicates that those who are only able to exercise on weekends still experience comparable health benefits to those who distribute their workouts more evenly throughout the week. These benefits include a reduced risk of death from cardiovascular disease, cancer, and various other causes.

Current CDC guidelines and the WHO (World Health Organization) recommend adults get at least 150 minutes of moderate intensity exercise every week, and at least 2 days of strength training.

A new study published in the Journal of the American Heart Association makes the case that those who only work out on weekends or a couple of times per week gain the same benefits as those who maintain 150 minutes of moderate intensity exercise each week.

Data was taken from a sub-cohort (a group of individuals having a statistical factor (such as age or class membership in common in a demographic study), who had valid PA (physical activity) fitness devices. The population group exceeds 90,000 subjects, giving this study a higher confidence value.  This date was obtained from the UK (United Kingdom Biobank). The UK Biobank, a large prospective cohort with almost 500,000 people aged 37 to 73 years, provided data for this study.

Using standard statistical methods, the subjects were selected on the basis of previous research and included age (continuous, years), sex (female or male), body mass index (BMI; continuous, kg/m2), race and ethnicity (White, Mixed, Asian or Asian British, Black or Black British, Chinese, and other ethnic group), education (degree and no degree), Townsend deprivation index (continuous), smoking status (current, previous, and never), drinking status (current, previous, and never), healthy diet pattern (yes or no), employment status (employed or unemployed/retired), sedentary time (categorized into low, moderate, or high on the basis of tertile), and prevalent diabetes (yes or no).

The conclusions of this extensive study, after vigorously statistically reducing the confounding factors, although there remain some problems; i.e., inaccurate measurement or unknown variables, are that those who exercise more vigorously for only 2 days per week versus more active (5 days/week) of moderate intensity exercise  150 minutes/week) Reap the same benefits in terms of comorbidities.

So, if you get 150 minutes of moderate to vigorous physical activity per week — whether packed into one to two days or spread out — you can significantly reduce your risk of dying from cardiovascular disease, cancer, or other causes. This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a few days.

Adult Activity: An Overview, CDC   https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

Association of Accelerometer‐Derived Physical Activity Pattern With the Risks of All‐Cause, Cardiovascular Disease, and Cancer Death  April 2, 2025

https://doi.org/10.1161/JAHA.124.039225

Medical News Today https://bit.ly/3EbN33t

Tom Stratman is a certified Senior Strength & Conditioning Coach in St Petersburg, FL.

Posted on

Improving Flexibility in Seniors & Quality of Life

Movement is essential to good health. It improves cardiovascular health, and lowers the risk of developing type 2 diabetes, and it can also boost mental health.

While research shows that cardiovascular and strengthening exercises can increase one’s lifespan, flexibility in seniors was largely left unaddressed. This led researchers in the current study to analyze whether flexibility plays a role in longevity.

Flexibility refers to, “the range of motion of muscle and connective tissues at a joint or group of joints.”It is important to maintain good flexibility in different areas of the body to avoid or reduce pain in areas such as the neck and lower back. When flexibility decreases, this can cause areas of the body not to work properly.

For example, if someone experiences lower flexibility in their hamstrings, this can lead to tight hamstrings. When this happens, it can cause pain in the thighs that can work its way up to the lower back and reduce mobility.

People can avoid losing flexibility with a daily stretching routine that targets specific areas of the body or by participating in yoga.

Checking Flexibilty across 20 Areas of the Body

The study utilized data collected from the CLINIMEX Exercise open cohort in Brazil. The researchers analyzed data from 3,139 middle-aged people (66% of the group were men) aged 46-65 years when they underwent their first exam.

At the participants’ first exams, the clinicians collected data on their BMI, vitals, and any health issues.

The clinicians also administered a flexibility test called the “Flexitest” that checked how flexible the participants were in 20 body joint movements:

  • ankle (two)
  • shoulder (five)
  • knee (two)
  • trunk (three)
  • wrist (two)
  • hip (four)
  • elbow (two)

They assigned a “Flexindex” score from 0 to 80 based on the flexibility of the participants. Each body movement could get a score from 0 to 4 on the 20 areas measured, and lower scores indicated lower flexibility.The clinicians assessed flexibility in several ways, including checking to see how far the participants could extend their elbows, checking their trunk flexion, and assessing how well their shoulders rotated.

The study lasted from March 1994 to February 2023, and the participants’ average follow-up period was approximately 13 years.After analyzing the data, the researchers found that people with better flexibility levels had better survival rates for deaths related to natural or non-COVID causes.

When comparing Flexindex scores between men and women, they found that women had generally higher scores compared to men. Women had a 35% higher Flexindex score on average.

Overall, the scientists saw a connection between higher Flexindex scores and improved mortality rates in both men and women.

When comparing the women with lower Flexindex scores to those with higher scores, the researchers saw that women with lower flexibility scores had a 4.78 times higher chance of dying. The men with lower Flexindex scores had a 1.87 times higher chance of dying compared to those with higher scores.

The study emphasizes the importance of physical fitness, especially in terms of focusing on flexibility and long-term health. It establishes that people—particularly middle-aged people—need to incorporate a daily routine that targets stretching and shows that doctors may need to focus on flexibility at annual physicals.

“An assessment of body flexibility using the Flexitest may serve as a useful complement to routine evaluation protocols for providing exercise recommendations and prescriptions to healthy and unhealthy middle-aged individuals,” write the authors.

From Medical News Today Excerpted from an article written by Erika Watts on August 26, 2024.

The findings appear in the Scandinavian Journal of Medicine & Science in Sports

Posted on

The Motivation to Lose Weight? Part 3 of 3

This is the heart of the matter. Maintaining the intention ( to lose weight) is all about staying motivated and BEING PATIENT. The wins are little victories when you get on the, whichwhich is your ultimate scoreboard. The fear of a physical catastrophe in the form of cardiac stress can be the motivator. The decade of your 50s is also known as the “widow maker” years; the statistics bear this out. “The average amount of calories you consume daily over time must be less than the average that you burn or expend.

Being more than 15% overweight, as measured by height and body mass, is unhealthy. If you have the “Intention” to reduce your weight, this is the simple and honest truth.

If you think only about what you are eating and modify it, that is not getting at the root cause of weight gain. A better way to approach it is to count your calories and keep your diet healthy and simple. An egg is 60 calories. A piece of bread is 80 to 120 calories. Clean protein (both animal and vegetable) can provide 200-300 calories at meals. Of course, limiting the starches and sugars really help you achieve a moderate average caloric deficit .

Low section of people doing power fitness exercise at yoga class in fitness studio

Portion control and just as important is being in a community of others who share your intention (weight loss). This is why “Weight-Watchers” is so successful. It is about maintaining the intention and understanding that an average daily caloric deficit of 500 calories over 30 days (1 month) will result in a 4lb weight loss.

In my “Fit For Life” classes at the Clearwater YMCA, my members average 5,000 steps through endurance strength-training and aerobic stepping to music. An average of 400 calories can be burned in the 50-minute class. It is held 3 times per week.

Increasing your aerobic capacity (walking, dancing, and cycling) and, at the same time, improving your mood and clarity of thought is a part of winning at your intention and staying motivated.

Posted on

Fall Prevention in Seniors

I am a senior. I am a full-time caregiver to my spouse, Deborah. We have been together for 40 years. We live in the St Petersburg, Florida area, and we love it here. My intention to care for her and keep her physically active is not without its daily challenges. One of my greatest fears is that she will experience a nasty fall. She has fallen several times in the last five years, and thankfully her counter-reaction time enabled her to help break the falls. Her older sister was not as lucky. I know that the balance training we practice together is a critical factor in improving and maintaining her proprioception.

Helping Deborah maintain her physical well-being and coordinated neuromuscular fitness was my driving force in becoming a Senior Strength & Fitness specialist.   

According to the CDC, every second of every day, a person 65 or older falls. Every second of every day, an older adult (age 65+) suffers a fall in the U.S.—making falls the leading cause of injury and injury death in this age group. One out of four older adults will fall each year in the United States, making falls a public health concern, particularly among the aging population.

Facts About Older Adult Falls

However, most adult falls are largely preventable.

Known effective strategies for reducing the number of older adult falls include a multifactorial clinical approach (e.g., gait and balance assessment, strength and balance exercises, and medication review).

It is my intention to write and be an advocate for senior Health & Fitness and motivate you to improve your overall fitness, balance & active lifestyle choices.   For me, it’s personal.

Posted on

Study reveals how exercise turns back the clock in aging muscles (Senior Fitness & Health)

A new study investigates how exercise can help rejuvenate aging muscles.

  • Doctors call physical exercise a “polypill” because it can prevent and treat many of the chronic diseases that are associated with aging.
  • A new study of muscle fibers from mice and humans shows how exercise affects gene expression.
  • The exercise-induced changes “reprogram” the epigenetic expression of the fibers to a more youthful state.

Research shows that people who exercise regularly not only strengthen their muscles but also improve their overall health, regardless of how late in life they start.

For example, recent studies have found that exercise reduces the risk of cardiovascular disease, as well as Alzheimer’s and Parkinson’s, in older people.

Conversely, reductions in muscle mass and strength are associated with lower quality of life and higher mortality from all causes.

As a result of its proven ability to prevent and treat several chronic diseases at low cost, doctors have called exercise a drug-free “polypill” that can benefit nearly everyone.

“Exercise is the most powerful drug we have,” says Dr. Kevin Murach, assistant professor at the Exercise Science Research Center, University of Arkansas, Fayetteville, AR.

He believes that exercise should be considered a health-enhancing, potentially life-extending treatment, alongside medications and a healthy diet.

Scientists hope that a better understanding of how exercise rejuvenates aged muscle at a molecular level will provide clues for future anti-aging therapies.

“For individuals over 70, I highly recommend low-impact, full-body workouts with a focus on lower body and core,”

“Resistance training is not only suitable but highly recommended for those in their 70s and beyond,” he said.

“The key is starting slow and progressing slowly with consistency,”

“Walking is an activity that I recommend, along with resistance and mobility training,”

I recommend strength training at least two days a week and mobility training, including stretching, every day.

I teach “Fit For Life Classes” three days per week at the Suncoast YMCA, Clearwater, FL.

Privacy Policy Proudly powered by WordPress
error: Content is protected !!
Call Now Button