• Safe exercise for seniors
    Exercise,  Fitness tips,  Professional

    Risky strength training, movements, and flexibility exercises for Older Adults

    Seniors vary in function The older adult can vary in functional capacity ranging from master’s athletes to frailty. Given this, exercise programming has a high degree of individualization and specificity. There is a stereotyping that older adults should partake only in mild exercise programs due to weakness and frailty associated with aging. This is not the case, the older adult may successfully and safely participate in resistance training programs and with proper progression can achieve significant intensity (Baechle & Earle, 2008; Fleck & Kraemer, 2014; McArdle, Katch, & Katch, 2015). Seniors should not be automatically relegated to automatic gentle exercise.  Rather, incorporating proper screening and assessment, warm-up and cooldown, expert…

  • Exercise,  Fitness tips

    Can water-based exercise improve Osteporosis?

    Aquatic-based exercise programming can be used by varied populations including highly conditioned athletes to persons with chronic illness. It is an ideal modality for many older adults due to the fitness benefits it can provide with the relatively lower risk of negatively impacting current musculoskeletal conditions. It is generally enjoyable and provides a great social benefit for the older adult who partakes in aquatic based classes. In addition, the creative personal trainer can use aquatic based programming to enhance the delivery of a comprehensive fitness program for individual clients. Osteoporosis It is estimated that 24.5 and 5.1% of women and men respectively have osteoporosis (OP) involving the femur neck or…

  • The illness of being sedentary
    Exercise,  Fitness tips

    Seniors: The illness of being sedentary

    A senior who does not engage in regular resistance training experiences rapid losses in muscle quality, mass, and function. These losses are directly tied with chronic illness and problems of movement and balance. The losses of muscle mass are associated with a decrease in the production of myokines which have endocrine like effects on body organs and may play a role in exercise related protection against chronic illness (Jacobs, 2018; Tipton, 2009). Simultaneously, chronic disease in of itself creates a viscous cycle for the fitness of individuals. Minus the factors of normal aging, diseases such as heart failure, diabetes, obstructive lung disease, liver failure, cancer, and AIDS may all lead…