Tag: Senior Fitness

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Core Strengthening for Older Adults

The Basics of Core Training in the Senior Population

Core training is essential for everyone, particularly seniors, as it enhances stability and strength in daily activities. Improving core strength is vital to understand that core strength goes beyond just the abdominal muscles; it includes the muscles around the pelvis, lower back, hips, and abdomen. These muscles work together to support the spine and provide balance and stability. Engaging in core training can lead to improvements in posture, which is crucial as we age, and can prevent many injuries associated with falls.

Improving core strength is a guided process that serves as the foundational first step in achieving greater agility, strength, speed, quickness, and power. This improvement is possible at any age and requires a sound understanding of core anatomy, as well as functional and safe movement patterns. Above all, it necessitates determination and consistency in training frequency. In this article, we will delve into various aspects of core training, including the importance of progressive overload and varied exercises. Through instructional videos, I will detail different and progressive versions of push-ups, which serve as one of the fundamental isometric exercises in the core-strengthening curriculum. Understanding these fundamentals will empower individuals to enhance their core strength effectively.

Improving core strength in older adults helps in enhancing overall wellness, mobility, and the ability to perform daily tasks. It’s not only about fitness but also about quality of life.

Developing Core Strength in Older Adults

To improve core strength, a weak core is a fundamental problem that leads to inefficient movement and predictable injury patterns. Many seniors, even those who are active, often lack good core stability, putting them at risk for both axial (back, hip, knee) and appendicular (shoulder, arms, and legs) injuries. Core exercises are vital for adults, especially in managing chronic pain issues. Engaging in regular core workouts does not only improve physical strength but also enhances balance and coordination, which are crucial for preventing falls and injuries in older adults, ultimately leading to improving core strength. By building a robust core, seniors create a solid foundation that supports everything from daily activities like bending to pick up items, to athletic pursuits such as playing golf or tennis.

A weak core is a fundamental problem that leads to inefficient movement and predictable injury patterns. Many seniors, even those who are active, often lack good core stability, putting them at risk for both axial (back, hip, knee) and appendicular (shoulder, arms, and legs) injuries. Core exercises are vital for adults, especially in managing chronic pain issues. Engaging in regular core workouts does not only improve physical strength but also enhances balance and coordination, which are crucial for preventing falls and injuries in older adults. By building a robust core, seniors create a solid foundation that supports everything from daily activities like bending to pick up items, to athletic pursuits such as playing golf or tennis.

In addition to the basic exercises mentioned, it is beneficial to explore more dynamic movements that engage the core in functional ways. For instance, incorporating rotational movements, such as standing woodchoppers or seated torso twists, can enhance core strength while mimicking real-life activities. These exercises not only build strength but also improve flexibility and coordination, further decreasing the risk of falls.

For those who prefer guided instruction, numerous online resources and video tutorials provide step-by-step guidance for core exercises tailored specifically for older adults. Utilizing these resources can help maintain motivation and ensure correct form, which is crucial for preventing injuries. Furthermore, joining online classes or virtual fitness communities can foster a sense of connection and accountability among participants, making the journey to improving core strength more enjoyable.

One does not need to go to a gym to effectively improve core strength. Core training can be done at home, allowing individuals to exercise at their convenience, without the intimidation of a gym environment. You only need a minimal space of 5′ x 7′ (or even less). The equipment required is also not demanding; simple items like a mat, resistance bands, or even bodyweight exercises can provide an effective core workout. For example, exercises like planks, bridges, and bird-dogs can be easily adapted to different fitness levels and performed anywhere. Incorporating everyday objects, such as chairs or water bottles, can add variety and challenge to your workouts while improving core strength.

The Push Up… A Foundational Exercise

For the full video go to https://youtu.be/dWiFY6ILyoc

The Push-Up for Improving Core Strength.

Advanced Exercises for Strengthening CoreThe Push Up: The Core of the Matter

The push-up is often seen as a basic exercise, but it is integral to core training. It activates not only the chest and arms but also the core stabilizers, making it a well-rounded movement. Starting with wall push-ups or knee push-ups can help build strength progressively before advancing to standard push-ups. Maintaining proper form is essential to maximize benefits and minimize injury risk.

In summary, improving core strength is essential for enhancing the overall health and well-being of older adults. It empowers them to lead more active and fulfilling lives.

Consistency in training is the key to improving core strength. I will be posting more exercises soon. I am dedicated to helping older Adults and seniors improve their ADL.(Activities for Daily Living.)

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Losing Muscle Mass in our Senior Years

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. 

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.

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.

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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

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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.

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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.

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“Your Thoughts and your Body Weight” Part 2 of 3

The road begins with Intention

 As older adults, we have experienced the ups and downs that life brings. With that experience, we have acquired “attachments” to certain ideas. These become reinforcing beliefs as we stay in our “comfort zone.”  For instance,  many of us have tried all sorts of ways to manage our body weight, and all through these different “diet plans, we may have lost the desired weight only to put it back on again, and in many cases, even more than we lost! The story or beliefs we now have, based on these failed experiences, is that we can’t lose weight.

So, how do we overcome these mental attachments? 

Here is my story.

 About eight years ago, my daughter, her husband, and my spouse and I went out to get a bite to eat. It was Christmas time here in Florida, and my weight issue was simple. While I was standing, my daughter took a side shot picture of me. My belly was hanging over my belt line. Everyone had a good laugh when I gave a shout out to my new “beer belly” which really wasn’t that new. The very next day that picture shot through me to my core.  For quite a while, I held a story; my story, that the extra 30 lb I had gained over a period of 10 years couldn’t helped. I didn’t have the time to work it off. As a full-time caregiver to my spouse, it was just the way it was and is. As a matter of fact, I had all sorts of attachments to being a full-time caregiver. ” Ican’tt do what I want when I want. I couldn’t do this, and I couldn’t do that.” On top of that, I also held a story about myself that I was always in trouble. Particularly in making ends meet. and this was what was really bothering me.

We all have these thoughts and beliefs about ourselves. And you know what? They may be our reality, but they are not reality. They are the product of my  “False and Failed intentions.”

Intention- “Intentions are mental states in which the agent (me) commits myself to a course of action.”  Now, this goes on all the time in my head, and when I don’t follow through, it is absolutely a “false intention.”  In other words, I lied to myself, which also means that I was not “impeccable with my word” to myself.

“Breaking the lying to myself habit.” 

How did I break this vicious cycle of lying to myself about my weight? I called a close friend and shared with him the fact that I was decieving myself about having this “Intention of losing the weight.”I wasn’t taking the actions  I visualized. By sharing this and being vulnerable about my weakness, I could now be accountable to him. I committed to him that I would start by taking two steps toward my goal of losing 25 pounds. I am going to ride my bike three times per week for a minimum of 45 minutes and cut down on the bread intake. And we agreed that I would speak with him next week to confirm that I had taken the action of my intent.

Within two weeks, I had dropped 1.5 pounds. Sure, it was only 1.5 pounds, but after a month, it was three!   I now had momentum and a new healthy habit. Getting on the bike was now actually joyful! I admit cutting way down on the bread wasn’t actually delightful, but I still had my peanut butter on toast, but one slice was enough. It became a real treat!  So did eating more vegetables. I improved my diet, and also Deb’s (my spouse) because I do all the cooking as a full-time caregiver.

 As I gained more confidence and momentum over the next 14 months, I went from 200 pounds to 175!  The major factor in my success was threefold.

1.)  I reached out and shared my problem authentically and vulnerably with someone I could trust to be straight with me.

2.) I visualized myself as a fit personal trainer. (This was a longer-term goal)

3.) My commitments  ( the actions of my intention) were accountable to another human being.

The major takeaway to this post is that I could not lose the weight all by myself. I needed encouragement from a trusted friend and/or professional coach who understood.

Today, I am full of gratitude for so many things.. particularly for my friends, my coaches, and family.   And I try everyday to hold this intention… “To be grateful “

So “Carpe Diem!”

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