balance exercises for seniors

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What can you do TODAY?


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What can you do today within the 24 hours of this day to improve your quality of life?

 

 

Keep it simple.

What can you do today to improve your quality of life? There are many moving parts to improving or maintaining one’s quality of life. These moving parts don’t just involve how you move but what also put into your body, and the many things you do when not eating or exercising. Small choices and decisions can reap positive benefits. Obviously, these decisions become more powerful over time when they become habits. But just focus on today…what can you do today? Below are just three ideas…but you know yourself better than me. You may already know what you will do today!

Be social

Social interaction is important to your well-being and health.  Get out of the house and be social, it does not necessarily have to be an exercise class…or invite some friends over to catch up.

Drink more water

 

 

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The amount of water in your body could be anywhere from 50-75%. Credit: Illustration by Hugo Lin. © 2018 ThoughtCo.

Fill your glass more during the day. Everyone benefits from being properly hydrated. Especially as we get older it is imperative to stay hydrated. The risks are real for you as you get older if you don’t stay properly hydrated…think that you should wait until you get thirsty? Think again!4.1.1-monograph-aging-fig-2.jpg

 

 

Practice doing your everyday movements better

Stand tall, walk tall, get out of a chair without rocking. It can take a lot of concentration and effort to make sure you have proper posture all day…especially if you have some bad habits to break! Perhaps all of these would be easier or your form would improve if you stretched today.

When I suggest stretching, you are probably thinking of the traditional stretching holds. If you enjoy those then do more of that. If you don’t enjoy the traditional stretches (and even if you do!) give a different way of moving instead. I am certified through Original Strength as a Coach. I begin, end and sprinkle in some of their movements into my client’s workouts. They feel great! Check out the links below to learn about rocking and a longer article about why everyone should do it. I find that this way of moving really reconnects people with their bodies..and it feels good!

Click here to read about why everyone should do this!

So what will you do today??

These are only three…what can you do today? Maybe one or all of these three? Or you can do something else today? Whatever you do…this is not a planning thing. Do something today to begin creating a groove that this act can snowball something that can contribute to your quality of life in a positive way. The size of this act does not matter.

Sound good? Have questions? Comment below or email me at [email protected]

Are you ready to improve the way you move? Click below to set up your free consult!

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How Fit Can You Be Over 50?


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This question may come to mind when fitness and healthcare professionals strongly encourage various forms of exercise. How much “in shape” or “fit” do I need to be?  Many articles and studies highlight the numerous physical, neurological and cellular benefits to exercise.

The best answer is to turn the question back on you…how fit do you need to be to carry out the physical demands of your everyday life? What can that entail?

  • Sitting down.
  • Getting up.
  • Stepping to the side and reaching for something.
  • Reaching up to get something.
  • Carrying heavy items on one side while walking.
  • Turning to see what is around you.
  • Walking up stairs or on uneven ground.
  • Conditioned enough not to be winded at the top of the stairs.
  • Clothing and bathing yourself.

The list goes on…

This physical ability to carry out everyday tasks is also called your functional capacity.

Another way of phrasing this is – what do you enjoy doing and what do you need to do physically to be able to do it? Vacations? Visiting and playing with grandkids? Hiking trips? Running marathons? Enjoying the sites at a national park? Everything that brings you joy incorporates some sort of movement, regardless if that just means walking across the floor to open the door for a family member.

To answer the question one way: You should be as fit as your life demands.

This idea means you should not structure your life around your bodies limitations especially if they include your functional capacity. Instead, you should practice, exercise, and “train” to be able to do what you want to do easier and with less thought about how your body is moving.

Another way to answer the question is: Be as fit as you can possibly be.

Striving to be fit is a lifelong journey. As we age we may have to adapt and change the ways that we do exercise, but that does not mean we stop challenging ourselves. The more you move better every day you are rewarded with independence, confidence, and peace of mind that you don’t let your age determine what you can or cannot do.

To be clear, being “fit” is more than strength (although it is important, as especially leg strength is associated with morality).

It is also the power to move quickly if necessary.

It is also the agility to be able to walk over and around objects.

It is also the balance to be able to walk, bend, carry things and do things simultaneously.

It is also the mobility and flexibility to move your ankles, knees, hips, wrists, neck, and shoulders.

It is also the ability to be able to get to the ground and stand back up.

 

You CAN be fit over 50. You deserve to live the life you want to live!

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Squashing The Myths About Exercise for Older Adults-Part 3


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Despite our cultural depictions of aging, we all have the ability to age well with the strength, agility and balance to maintain our quality of life and the activities we enjoy. Traditional exercise programs, and even many fitness professionals, often disregard the ability of mature adults and seniors to maintain and gain qualities like strength and agility.
Regardless of age, we should all make the time to move, exercise, or play. Let’s squash one of the myths that hold mature adults and seniors back from moving better:

#3 Okay…exercise, but just take it easy…
To counter this myth, Fred Devito summed it up with his quote “If it doesn’t challenge you, it won’t change you.”
Progress in fitness will only occur over time when you are challenged. Sure, it is important to start off light when you begin a new fitness program, but soon your body will become used to the exercise and a plateau will happen. Progressions should be incorporated that continue to challenge you to move forward. My clients trust that I will push them just enough so they continue to see the results of their hard work, but not to a point of injury or exhaustion. The key to maintaining the right balance of challenge versus safe progression does not require a steep incline, instead the magic word is variability.
For example, if you enjoy walking on the treadmill, instead of going at the same pace for an hour – do intervals. Try 5 minutes at a comfortable pace then 2 minutes at a challenging pace. Keep coming back to the comfortable pace to recover, then ramp up again to stay challenged. Another simple variation to stay challenged is to vary your foot pattern if you enjoy working with dumbbells. Instead of standing neutral (i.e. feet hip-width distance apart) try a staggered stance as thought you’re midway through a walking step with one foot ahead of the other. Not only are you doing your curls but also you are testing your balance and core strength.

We move throughout life engaging multiple body parts simultaneously – so why isolate just one when we are exercising? Train for life!
Don’t let these myths hold you back from living with the quality of life you want! There’s no such thing as too old to exercise. Especially as we age, exercise may become but more about what you can DO rather than just how you look. A healthy fitness program means being able to play with the kids/grandkids, enjoy a good golf game, take that trip of a lifetime, or maybe just get around easily.
It is never too late to train to move better in your everyday life!