Benefits of Exercise for Active Agers

George Burns, who lived to be 100, used to say, "If I knew I was going to live this long, I would have taken better care of myself!"

Sedentary men and women will lose on average 23% and 22% muscle mass respectively between the ages of 30 and 70. Losses are more pronounced after the age of 50, with adults losing 1%-2% muscle mass per year. The good news, however, is that muscle can be gained back (and retained) relatively quickly through resistance training.

This loss of muscle mass is one factor contributing to the number of falls in Americans over the age of 65. 1 of every 3 Americans over age 65 falls each year, with falls accounting for 87% of all fractures for those ages 65-84. Regular exercise, which prevents loss of bone mass while also improving balance and coordination, can reduce the risk of falls and fall injuries by 35%-45%.

Physical benefits to regular exercise include increased strength and stamina, reduced arthritis pain, and better joint function and range of movement at joints, all of which allow active agers to perform activities of daily living more comfortably, safely, and effectively, enabling them to stay independent longer.

Regular exercise also reduces the risk of diabetes, Alzheimer’s, dementia, heart disease, and high blood pressure. It can improve and maintain cognitive function, including memory and the ability to shift quickly between tasks, help manage stress and anxiety, energize mood, and reduce feelings of depression.

These benefits can be experienced in as little as 30 minutes per day. Exercise sessions can even be broken down into three 10-minute sessions for scheduling convenience or for those who cannot sustain activity for a full 30 minutes in the beginning. There are also numerous exercises that can be done while seated in a chair or using a chair for balance, eliminating one more excuse to not become active.

Exercising with Arthritis

27 million Americans are affected by osteoarthritis (OA), making it the most common joint disorder in the U.S., with the knee, hips, and spine being the most commonly affected joints. Symptoms of OA include joint pain, morning stiffness, joint instability, buckling of the knee joint, and loss of function in the affected joint.

The good news, however, is that it is perfectly safe, and actually beneficial for those with OA to exercise regularly. Most people suffering from OA can participate in both aerobic and strength training and the improvements gained in muscle strength and proprioception may reduce the progression of knee and hip OA.

Walking, low-impact aerobics, stationary cycling, and aquatic exercise have all been found to be safe and effective. Benefits include reduced pain and joint swelling, improved physical function, joint mobility, muscle strength, and overall health, maintenance and improvement in aerobic capacity and endurance, and even a decrease in depression and anxiety symptoms.

As an ACE Certified Personal Trainer and Senior Fitness Specialist, I can work with you to design a fitness program that will be safe, effective, and enjoyable. 

Arthritis Exercise Principles

o   Move joints daily

o   Move inflamed joints gently through their ranges of motion

o   Begin all exercise with a warm-up of slow exercises to minimize joint stress

o   Take a warm shower just prior to exercise to help make exercise more comfortable, as heat relaxes joints and muscles and helps to relieve pain.

o   Perform exercises with a slow, steady rhythm without bouncing. Allow muscles time to relax between repetitions.

o   Attempt to achieve full range of motion to the point of a mild discomfort but not pain. While these exercises may not improve range of motion, they can help prevent further restriction.

o   Breathe in a normal, deep, rhythmic pattern and avoid breath holding.

o   Choose exercises that minimize stress on the joints. High-resistance exercises should be done only under the supervision of a physical therapist.

o   Listen to your body and move at your own pace. If an exercise hurts, stop. If you feel tired, rest. Discontinue exercise if you experience chest pain, shortness of breath, dizziness, or nausea.

o    Encourage the support of family and friends to optimize adherence.

Adapted from Arthritis Foundation (2009). Arthritis Foundation Exercise Program Instructor’s Manual.

Fitness Assessment Preparation Guide

FITNESS ASSESSMENT PREPARATION GUIDE

A fitness assessment is an important tool for creating a plan of action to improve your overall health and fitness. This guide will give you an understanding of what is tested and what to expect. Please let me know before beginning, or at any point, if you are not comfortable with a particular aspect of the assessment.

Preparation for Assessment

• The night before – stay hydrated, get a good night’s sleep, avoid alcohol and heavy physical activity, and don’t overindulge in caffeine, tobacco, or heavy/spicy meals
• Two hours before – do not smoke or use any tobacco products, do not consume any caffeine (coffee, tea, soda), do not perform any type of exercise, and limit or stop food intake (to avoid digestive upset)
• Wear comfortable clothing that allows a full range of motion and comfortable, closed-toed shoes. Clothing should allow access to skinfold measurement sites.
• Please bring water to the assessment and keep fully hydrated throughout the assessment.

 SUBJECTIVE INFORMATION

A Physical Activity Readiness Questionnaire (PAR-Q) establishes your readiness to participate in physical activity and the Health History and Exercise History and Attitude Questionnaires will help define program goals and important medical history.

OBJECTIVE INFORMATION

Physiologic Assessment of resting heart rate, exercise heart rate range, and blood pressure.

Body Composition to determine your body fat percentage. Several methods are available.

Skinfold measurement with a caliper on three body sites.

Circumference measurements (abdomen, hip, waist)

Waist-to-hip ratio

Body Mass Index (weight/height)

Muscular Endurance and Flexibility Assessments to determine tight or weak muscles for targeted flexibility and strength exercises.

• Squat
• Bicep curl
• Lower back and hamstring flexibility
• Shoulder flexion, extension, internal rotation, and external rotation
• Trunk flexor, extensor, and lateral endurance

Cardiorespiratory Assessment will be tested with either a 3-minute step test or a 1-mile Rockport walk test.

FITNESS ASSESSMENT RESULTS

Based on the data collected, we will work together to develop a daily and weekly fitness program that addresses your unique needs, goals, and schedule to include flexibility, balance, muscular strength and endurance, and cardiorespiratory fitness.

In-home Fitness Training

• Tailored to your unique needs, goals, and schedule
• Gain strength, lose weight, and improve your health and daily life
• Personal support to motivate and encourage you every step of the way
• No need to purchase any equipment - I bring it all to you
• Variety of session packages available to fit your needs and budget
• Serving Newark, OH and the surrounding areas

Contact me today for your FREE fitness consultation

Full-body, No Equipment Workout

Working out and getting in shape doesn't need to be expensive or time-consuming. In fact, you can do an entire full-body workout using only your body-weight and still see fabulous results. This workout can be done in as little as 10 minutes, or can be extended by simply repeating each set of exercises as many times as you'd like. 

Squats (12 reps)
  1. With feet slightly wider than hip-distance apart, pull shoulder blades down and back.
  2. Engage your core and ab muscles and shift your weight into your heels.
  3. Begin the squat by shifting your hips down and back, making sure to keep your back flat.
  4. While inhaling, lower yourself until your thighs are parallel to the floor. Keep your heels  flat on the floor and your knees in line with your toes.
  5. Exhale and come back to starting position. Make sure to keep your abs engaged   
 throughout to avoid straining your back muscles.

Bent-knee Push-ups (12 reps)
  1. On your hands and knees, place your hands directly under your shoulders with your fingers facing forward. Your knees should be several inches behind your hips.
  2. With your abs engaged and your head in line with your spine, bend your elbows, keeping them close to your sides, while lowering your body to the floor. Make sure your back does not sag or arch upwards. For added resistance, alternate straightening one leg, keeping your foot off the ground.
  3. Exhale and return to the starting position, keeping your abs engaged and your head
properly aligned with your spine.
  4. If push-ups place too much stress on your wrists, you may grip dumbbells and lower yourself to the height of the handles.
  
Reverse Crunches (12 reps)
  1. Lay on your back with your hands at your sides. Raise your legs so your shins are parallel with the floor.
  2. Using the strength of your abs, slowly lift your hips off the floor and bring your knees towards your chest. For added resistance, straighten your legs as much as possible and push your toes towards the ceiling.
  3. Slowly lower your hips to the floor. 

Forward Lunges (12 reps on each leg)
  1. Stand with your feet together, your shoulder blades down and back, and your abs engaged.
  2. Step forward with your left foot and plant your foot firmly on the floor. Keeping your back straight, lower your body until your left thigh is parallel with the floor.
  3. Push off from the floor with your left leg, using your thigh and butt muscles to return to your starting position.

Bear Crawl (30 seconds)
  1. On your hands and knees, with your hands directly under your shoulders and your knees under your hips, engage your abs and raise your knees slightly off the floor.
  2. Using a crawling motion while keeping your head aligned with your spine, reach forward simultaneously with your left hand and left foot, and then your right hand and right foot, making sure to keep your hips and shoulders in line with each other.
  3. Crawl forward 4-6 paces, then backwards 4-6 paces. Continue for 30 seconds.

Elbow Plank (30 seconds)
  1. Lying face down on a mat, lift your upper body and place your elbows directly below your shoulders with your hands facing forward. 
  2. Come up onto your toes and engage your abs to make a straight line from your heels to your head. Hold for up to 30 seconds, keeping your back from sagging towards the floor.

Glute Bridges (12 reps)
  1. Lie on your back with your knees bent, feet flat on the floor hip-width apart, and hands at your sides.
  2. Pull your naval towards your spine, exhale, and lift your hips off the floor until there is a straight line from your knees to your hips to your shoulders. Hold this position for 4 seconds. For added resistance, you can alternate lifting each foot 1-2" during the 4-sec hold.
  3. Inhale while slowly lowering yourself back to the floor.
   

Pricing

Personal training in the comfort of your home. I will bring all necessary equipment, including floor mats, so there is no need for you to purchase any fitness equipment of your own.  

Private Sessions (60-minute):
     Frequency          Sessions/Month          Price/Session          Monthly Cost     
     1x/week - 1mo                   4                                $55                             $220
     2x/week - 1mo                  8                                $52.25                        $418
     1x/week - 2mo                  4                                $52.25                        $209
     2x/week - 2mo                  8                               $49.50                        $396 

Private Sessions (30-minute):
     Frequency          Sessions/Month          Price/Session          Monthly Cost     
     1x/week - 1mo                   4                                $40                             $160
     2x/week - 1mo                  8                                $38                             $304
     1x/week - 2mo                  4                                $38                             $152
     2x/week - 2mo                  8                               $36                              $288 
     

Cancellation Policy:
24-hour notice must be given for all cancelled or rescheduled sessions. If notice is not given, or is less than 24-hours before your scheduled session, you will be charged for your full session. Exceptions for emergencies will be made on a case-by-case basis.