Corporate Fitness and Active Aging

Senior Fitness: What is the point of exercising?

As we age, we get this notion that we no longer need to exercise, or as the common adage says, “I’m too old.” To put it bluntly, you are never too old to exercise or be active. No matter your condition, one of the best things you can do is to get up and move. Years of research has shown that exercising has tremendous health benefits, no matter what your age is! Exercising has shown to improve balance and coordination, prevent bone loss, increase strength, improve cognitive function, and decrease chronic illnesses such as diabetes. With this in mind, here are few senior wellness myths that older adults believe when it comes to exercising.

What is the point of exercising when decline in old age is inescapable?ThinkstockPhotos-494387649.jpg

Aging does not mean decline; it means another chapter in life with new challenges to overcome. There are numerous stories of older adults becoming marathon runners like Ed Whitlock, who ran marathons well into his 80s. While running a marathon may not be your goal, it does show you that age does not matter. The delusion is that aging means weakness and/or fatigue, but in reality it’s a sign of inactivity. More importantly, exercising and staying active can help you maintain your independence and your lifestyle.

At my age, is exercise really safe for me?

Yes, exercise is safe for you. Again it’s one of the best things you can do for yourself. Moreover, studies have shown that individuals who exercise on a regular basis are less likely to fall. In part this is because exercising improves strength, flexibility, and coordination. Two of the better exercises that target flexibility and coordination are tai chi and yoga. Additionally, exercising frequently will increase bone density and decrease the likelihood of osteoporosis. 

I have a chronic disease, so I shouldn’t exercise.

Many older adults suffer from arthritis, diabetes, heart disease, and many other chronic conditions. And because of it, older adults believe that they can no longer exercise. In fact, the opposite is true. Exercising and being physically active is the best thing to do. For example, if you have arthritis, exercising will help improve your range of motion and decrease the pain caused by arthritis, which will lead to increased energy levels and improved sleep. Additionally, if you happen to have arthritis, here are a few tips to get started before exercising:

  • Apply heat: This will help the blood flow and relax the muscles around the affected area.
  • Move gently: Move slowly to warm up the joints. You may want to do this between 5 and 10 minutes before moving on to strength and aerobic activities.
  • Ice: After performing your exercises, apply ice as needed to help prevent joint swelling.

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If you are just starting out with senior fitness, make sure not to overdo it. It’s alright to start off slowly and to work your way up in intensity, especially if you have not been exercising for a few years or decades. The goal is to get moving and to create a habit that becomes a lifestyle. Also expect to experience soreness after beginning a program. However if you experience pain, you may have exercised too hard and will want to tone it down. 

See how we keep our residents coming back to the fitness center with our unique programing.  Click below for ideas to improve your programs.

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Topics: senior wellness balance senior fitness staying active injury prevention osteoporosis

Spice Up Group Fitness Routines for Seniors, Keep Residents Interested

ThinkstockPhotos-509732600_1.jpgGroup exercise classes are one of the top activities in senior living communities nowadays. With the increasing number of activities provided on community calendars, having a good group exercise program significantly impacts the overall resident well-being as they participate in their daily activities.

The initial spark of having a new group fitness class promotes a tremendous buzz throughout the community, and the new activity on the calendar generates a lot of popularity. Participation is high, and residents look forward to this new class to see what’s in store for them at the next session. A month or so down the road, however, you may notice that the residents who were highly motivated to attend a particular exercise class have begun to feel less interested in the routine, potentially causing a decrease in participation.

When people are acclimated to an established exercise routine, there may come a point where they feel tired of doing the same exercises over and over again, or don’t feel challenged enough in the journey to an improved quality of life. If you begin to notice these things in your exercise programs, it might be time to make some minor adjustments. However, that doesn’t mean that you have to turn your group exercise program on its head and start from scratch.  Spice up group fitness routines for seniors and keep them interested.

As an exercise instructor who thinks about these things on a daily basis, one of my primary goals is to encourage participation in our group exercise classes on a regular basis, regardless of their skill level. I actively think of different ways of keeping residents enthusiastic about our classes, while still maintaining their overall purpose. While residents want to exercise safely, they also want to be appropriately challenged so that they don’t lose the benefit of maintaining an active lifestyle.

Following are three different strategies that I have used in the past to keep residents interested in classes.

Mixing Up the Exercises in Your Routines

Adding different exercises into your routines will help keep your residents interested, and can increase cognition as they perform exercises that focus on balance and hand-eye coordination. A good way to map this out is to try one new exercise per class, and see how your residents respond to it. If they find enjoyment in the sequence, you are on the right track! Varying your group exercise sequences every month or two can go a long way in maintaining resident interest.

Another effective strategy that helps in mixing up your routines is to have two or three different formats for one particular class, and to rotate through those formats. I have always found that having a couple routines that I could rotate through on a weekly or monthly basis keeps people more engaged.

Incorporate Music into Your Classes

Whether it’s a choreographed mix-tape that has a variety of upbeat songs for low-impact aerobic routines, or a Big Band CD that is used simply as a background filler for the class, you will notice an immediate increase in residents’ mood in the class, and in some cases they might even get into the groove as the music is playing in class. Having a mixture of upbeat tunes along with songs requested by your residents will keep the excitement going in class. Music can also serve as a motivational factor for residents when they are participating in classes, because exercising to music can have psychological benefits that include improved cognition, reduced anxiety, and many more.

Interactive Exercises

Most people think of group exercise as performing certain routines in a repetitive motion for a certain amount of weight, repetitions, and sets. While in certain class formats that may work, it does not always have to be that way. For most of my exercise classes, I mainly focus on exercises that mirror our activities of daily living (ADLs), and also include sequences that incorporate the mind/body connection. The National Institute for Health (NIH) has an extensive list of various exercises that are both interactive, and ways to focus the class on functionality. Nontraditional balance exercises such as ankle spelling and ball tosses will keep your members guessing both physically and cognitively.

Make sure to use these strategies to spice up your senior living community exercise classes! Keep an open mind when trying out new things in your classes; see what works, and spice things up! 

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Topics: senior living communities balance senior fitness resident wellbeing group fitness music quality of life

What Exercises Should I Do?: Guidelines for Senior Fitness (Part 4)

In my first, second, and third blogs of the series, I went over five of my guidelines to being successful in senior fitness:

  1. Muscle-Activation Exercises
  2. Simplistic Exercises
  3. Compound, Multi-joint, Closed-chain Movements
  4. Grip Exercises
  5. Mobility Work
In this fourth and final blog of the series, I discuss one more guideline:

Don't Change Exercises; Change the Intangibles and Variables of the Exercise

ThinkstockPhotos-95247776.jpgCertain exercises, such as the sit-to-stand and the seated row, should always be performed in one's routine. Certain experts recommend that one would eventually replace these exercises with a new one. The reasoning behind this is that it is believed that over time the muscles will grow accustomed to certain exercises and the effect will be lost. While this is slightly true, it's not true because of the exercise itself, but rather the variables of the exercise, such as the sets, reps, rest periods, tempo, etc.

By changing these variables, the CCRC resdient client will always have results and will continue to perform exercises that work the entire body in unison, such as the exercises in the preceding blogs. As a result, they will increase their performance in the daily activities of life.

After all, the more something is changed, the less that person will be good at it. If you want to get good at throwing a ball, you spend your time throwing a ball and not catching a ball. Well, the concept is the same with exercise. Constantly changing the exercises on someone will possibly give them results, but the question isn’t, "Is this person getting results?" Rather, the question is, "Is this the best way to do it?"

So, constantly changing the exercises may elicit a result, but we are looking for the best results; therefore, mastering and being consistent with basic, compound, multi-joint, closed-chain movements will help gain strength, increase lean muscle weight, increase mobility, work the body in unison, increase neurological activation, and lead to greater overall success.

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Topics: CCRC balance senior fitness change mobility exercises grip

What Exercises Should I Do?: Guidelines for Senior Fitness (Part 2)

In my first blog, I discussed two of my guidelines for senior fitness:

  1. Muscle-Activation Exercises
  2. Simplistic Exercises

In this second blog, i will discuss different movements and grip exercises.

Guideline 3: Compound, Multi-joint, Closed-chain Movements

Exercises like sit-to-stands, which are modified squats; and a vertical and horizontal pressing and pulling movement, such as seated rows and wall pushups, just to name a few, give you more bang for your buck. Movements like this burn more calories and fat, lead to greater strength and lean muscle gains, and most importantly, they work the body in unison.

These exercises work multiple muscle groups through the range of motion of multiple joints. For instance, a sit-to-stand works the quads, hamstrings, hips, calves, and even the upper back due to maintaining a neutral, upright spine. Also, this exercise uses these particular muscles through the range of motion of the hip joint, knees, ankles, and more. Isolation exercises, on the other hand, only work one muscle through the range of motion of one joint. For instance, a leg extension works the quads through the range of motion of the knee joint.

When CCRC residents, or anyone for that matter, perform daily activities such as standing up after ThinkstockPhotos-145159937.jpglunch, walking down the hallway, or picking up groceries, multiple muscles are being used through the range of motion of multiple joints. That’s why the compound, multi-joint, closed-chain movements are so much more effective than isolation, single-joint, open-chain movements.

These exercises also increase neurological activation. Compound exercises allow the individual to lift heavier loads, as opposed to isolation movements. Lifting heavier loads demands an involvement of larger muscles, which places more demand on the central nervous system to activate more motor units and fire them off at a faster and higher rate.

These exercises are great for balance, as well. Strength-training exercises are extremely effective for increasing balance. One question I always like to ask residents is, “Would you say that your balance is worse than it was ten years ago?” The answer is usually a resounding yes. Then I ask, “Why do you think that is? Ten years ago, did you regularly perform balance exercises?” The answer to this question is usually a resounding no. What this tells me is that as the resident got older, they lost muscle. As the muscle atrophied, they lost the strength to appropriately balance themselves. Furthermore, if they had a fall, they'd be even more reluctant to do anything. This fear would lead to even more inactivity and muscle atrophy, leading to a steady decline in balance. My suggestion? Center most of the training on the main compound movements and add isolation exercises in for lagging, injured, or imbalanced muscle groups.

Guideline 4: Grip Exercises

Most residents have arthritis in their hands; therefore, they have poor range of motion with them. Hand strength is vital for many reasons. From being able to grab their eating utensil to being able to grab the railing when they walk the halls, grip strength is vital. Doing crushing-grip exercises, like using a hand gripper from a sports store; or rubber band forearm extensor exercises, which are vital to avoid an imbalance from the crushing-grip work; and pinching grip exercises with a dumbbell allows clients to strengthen their hands, reduce, pain and increase range of motion.

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Watch for my next blog when I introduce a fifth guideline for senior fitness—mobility work.

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Topics: CCRC NIFS balance senior fitness muscles exercises

Pickleball for Senior Fitness at CCRCs

Two years ago a member of my CCRC fitness center came to me and asked if I had ever heard of pickleball. I told him I hadn’t, so he explained it to me. A month later a member of our sales and marketing team asked me the same thing; this made me do a little research of my own.

ThinkstockPhotos-471663643.jpgPickleball is a paddle sport that combines elements of tennis, badminton, and ping-pong, and results in a senior-friendly game that addresses the many health concerns seniors are faced with every day, like poor balance and hand-eye coordination, depression, and the many symptoms usually associated with decreased cardiovascular fitness, such as high blood pressure, diabetes, and obesity.

Why the Game Is Great for Senior Fitness

We all know someone who is not quite steady on their feet; that person might even be you. Well, what if I told you pickleball could help with that? Pickleball has a unique set of rules, mostly regarding volleys (hitting the ball before it hits the ground), that favors people with less mobility and poor balance. The decreased amount of volleying combined with the slower-traveling whiffle ball is great for a beginner, and someone with poor balance who needs a little more time to recover after hitting the ball away.

The large whiffle ball is also easier to hit than a traditional tennis ball. Pickleball is played on a court that is 20 x 44 feet, so it is a lot smaller than a tennis court, which requires the player to cover less ground. When you combine less volleying, a slower ball, and a smaller court, you get a pretty free-flowing game with fewer interruptions, which means great exercise.

Who Plays Pickleball?

Pickleball is played by over 2.46 million people in all 50 states, so you don’t have to look far to find a league or people with experience playing. When I began my pickleball research, I found that a church less than 5 miles from my community had a league that played weekly. I also found that our local YMCA had a regular playing league, and both leagues encompassed people of all ages, fitness levels, and experiences.

All it took was one quick phone call and the church welcomed our seniors to their next session. The first night we took about eight residents who had shown interest. Not a single resident we took knew how to play before going, but after a short tutorial they were all on the court and loving it! The most amazing thing was seeing a resident with Parkinson’s disease get on the court and have no problem playing.

A Weapon Against Depression

If you are around seniors often, you have most likely seen firsthand that some battle with depression. About 6 million in the U.S. alone struggle with it every day. After seeing the smiles and hearing the laughs of residents and church members playing this game, it was a no-brainer for me to introduce it to our community, and we have gotten plenty of positive feedback. (See also: Tai Chi Helps Fight Depression in Seniors.)

Where to Learn More

If you are not convinced or you want more information, there are plenty of websites you can go to, such as these:

If you are looking for a place to try pickleball, I suggest checking with your local continuing care retirement community or community center, or contacting a tennis facility.

If you are a visual person and want to see pickleball in action, look at this video done by the Early Show.

Check out some of our best practices for wellness programming for residents, get creative to get them coming back for more!  

 

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Topics: CCRC continuing care retirement community balance senior fitness depression

Prevent Falls in Your Community with a Strong Balance Training Program

All too often, older adults don’t realize their balance is not what it used to be until after they experience a fall. Unfortunately, falls are dangerous; many of them result in significant injury in the short run. Lasting fear of falling can also negatively impact an individual’s quality of life in the long run. Because falls can be prevented wmoving_seniors-1.jpgith a proactive approach to balance training, we have embarked on a comprehensive fall-prevention model.

While rehabilitation might be a good starting point for residents with severe balance impairments, our fitness center managers take several steps to play an active role in providing balance training long before residents experience a decline in quality of life. 

Transitions with Therapy

A referral service can work two ways. For example, when a resident graduates from therapy services, NIFS fitness staff ensure they are continuing with their balance exercises in the fitness center. This helps residents remain independent while enjoying the lasting effects of their achievements from working with physical therapy. Similarly, when our staff members identify a resident who could benefit from working with therapy, they refer that resident to therapy services on campus to create a seamless transition of care. Read this blog to find out more about how our staff supports a positive fitness center–therapy relationship.

Individual Services in the Fitness Center

Residents with less-significant balance issues benefit from working with our staff to receive an individual exercise program that addresses their unique balance needs. In addition, our staff provides assessments of the residents’ balance abilities, which can be used to more appropriately prescribe exercises and to demonstrate noted improvements over time.

Group Fitness Classes

Most communities offer a group exercise program, but many schedules still lack classes that are dedicated to balance training. While many class formats incorporate balance training, we believe it is essential to offer dedicated balance classes to meet residents’ needs.

Unique Programming

Sometimes individual services in the fitness center get buried among all the activity opportunities at a community, and the group fitness classes as a recurrent series of events don’t always command a fresh look from your residents. That’s why we believe that specialty programming is a significant element in a comprehensive fall-prevention strategy for your senior living community. NIFS Balance Challenge is a great example of such programming.

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The need for effective balance training opportunities for older adults will continue to rise as the large baby boomer population enters retirement. Current residents and prospective residents will appreciate this comprehensive approach in addressing balance issues through therapy services as well as through robust programming options in the fitness center.

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Topics: physical therapy balance senior fitness senior living community fall prevention group fitness quality of life

Balance and Fall Prevention: How to Fall and Get Back Up Safely

ThinkstockPhotos-494387335.jpgMarch is Balance and Fall Prevention Month for the National Institute for Fitness and Sports (NIFS) Active Aging sites. Although this is an important component of exercise for all age groups year round, NIFS spotlights balance and fall prevention for a month-long program and showcases the various challenges and solutions to balance issues, as well as how to stay ahead of the balance curve.

Our senior living communities provide educational presentations and handouts for residents to help with fall prevention. One such handout is a home safety checklist to ensure that your surroundings are as fall-proof as possible. The Home Safety Checklist can be a great resource to make safe changes around your home by doing things like making sure small rugs and runners are slip resistant, providing good lighting—especially in hallways, passageways between rooms, and other heavy-traffic areas—and keeping exits and passageways clear. These are just a few of the suggestions. What else has worked for you?

How to Prevent Injuries When Falling

The objective of NIFS Balance Challenge is to prevent falls, but let’s say you suddenly find yourself falling. Remembering these tips and safely practicing how to fall can be the difference between a bruise and a broken bone:

  • Never try to prevent the fall itself. Instead, stay relaxed to prevent further injury.
  • Bend your knees, or crouch, during a fall.
  • Turn/twist your body so you can fall onto the outside of your lower leg first. If you cannot twist your body, NEVER try to catch yourself with your hands as it can break your wrists.
  • Instead, smack the ground with your hand(s) to lessen the impact of the fall.
  • Roll onto your backside to allow the muscles to dissipate energy and lower the impact force.
Fear is often the biggest obstacle when it comes to falling. Having a game plan and practicing the correct falling form can train your body how to safely fall and maximize injury prevention.

After You Fall

  • After a fall, you are probably feeling shaken up and scared. Take a moment to make sure you are alright and that nothing is broken. Wiggle your fingers and toes and then begin to feel other parts of your body as you regain your bearings. If you are feeling okay, remember these helpful tips for safely getting up from a fall:
  • Roll over naturally to your side so your stronger arm is facing up.
  • Place your inside arm on the ground at chest level and place your outside palm on the ground to lift your upper body.
  • With both hands flat on the ground, lift your hips from the ground so that you are on all fours.
  • Crawl to the nearest, most steady piece of furniture (such as a chair, couch, or countertop).
  • Place both hands on the furniture and use your stronger leg by placing your foot flat on the ground in front of your body. 
  • Pull yourself up slowly; sit, if possible.
  • Do not let anyone lift you unless they are trained to do so.
  • Use your pendant or make noise for help if you cannot get yourself up.

These are just a few of the topics that the professionals at NIFS present at senior living communities across the country. This education folds in well with weekly balance classes and individualized balance exercises that are available year round for seniors. 

Download our whitepaper to see how we have evolved our programming in community fitness centers.  Residents need more than a simple balance class, do more for your residents.  Click below to get started.

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Topics: senior wellness active aging senior living balance fall prevention injury prevention

Cognitive Decline: Senior Wellness Program Considerations

ThinkstockPhotos-500778232.jpgAs we grow older, we experience changes in cognitive processes, which is a normal part of aging. But in some cases these changes are severe enough to interfere with the performance of activities of daily living (ADLs), signaling the beginning stages of cognitive decline or possibly dementia. In most cases, age-related decline occurs roughly around the age of 50, and it is estimated that by 2025, 7.1 million older adults will succumb to Alzheimer’s disease.

However, there are actions that you can take to promote your cognitive health. Likewise, research has shown that lifestyle choices can help delay or possibly prevent cognitive decline. Yet it must be stated that not all risks for developing dementia can be modified, such as age and genetics. More importantly, if you happen to be a wellness professional or care provider, it will be imperative for you to identify whether the person in question lives independently, needs assistance, or depends on others, as this will affect the individual’s wellness program.

Three Principles for Creating a Wellness Program

To create your senior wellness program, it is essential to have a strong foundation to build upon. Here are three principles to build from:

  • Identify possible barriers to your wellness program.
  • Develop strategies to implement your program.   
  • Consider the application of the strategies.

Case Study: Dan

Now let’s take this one step further and look at a hypothetical case.

Recently Dan has been experiencing a number of difficulties when it comes to his memory/recall. A few days ago, one of his friends noticed that Dan had difficulties following the flow of the conversations and had a tendency to forget what was said. Additionally, his son has been noticing over the past few months that Dan has been misplacing things and forgetting appointments. And on top of that, Dan has become aware of his recent lapses in memory. According to his neurologist, Dan is suffering from what is known as mild cognitive impairment (MCI).

With some background about Dan, we can begin the process of helping him navigate his barriers and begin to implement strategies that will best benefit him. With MCI, it is important to realize that Dan recognizes what is happening but needs help to navigate the MCI. Therefore, the following recommendations have been made for Dan which will require reevaluation every six months by his neurologist.  There is no cure for MCI—but these strategies to navigate challenges will help improve Dan's quality of life.

  • Regular exercise: Research has shown that it may delay cognitive decline or slow the rate of decline.
  • Social activities: Interacting with others creates a mutual benefit including offsetting potential isolation and depression brought on by individual struggles with MCI.
  • Cognitive stimulation: Taking part in creative pursuits that include problem-solving and reasoning help the brain remain active in important ways.

Also, research has shown that factors that aid in overall health may indeed play a significant role in delaying dementia. These strategies include

  • Staying physically active
  • Losing excess weight
  • Performing cognitively stimulating activities
  • Being social
  • Getting enough sleep
  • Eating healthy

Avoiding Falls

One more factor to be aware of is falling, and among older adults it’s the number-one cause of head injuries, which can lead to language, emotion, and thinking impairments. Thankfully, there are actions that you can take to help decrease the chance of falling, including increasing lower-body strength and balance, adjusting medications, and evaluating fall hazards.

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All in all, it’s important to keep a positive attitude and embrace a culture of wellness. Through this perspective and these three principles, you are setting up yourself or those around you for success. More importantly, it will behoove you to continue researching cognitive decline to better equip yourself and those around you. Consider this information as only a summary, a beginning point for further development depending on your needs and goals.

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Topics: senior wellness balance cognitive function dementia Alzheimer's Disease

5 Tips for Ensuring Senior Safety on Exercise Equipment

senior_on_treadmillFor any individual exercising, it is important to understand that there is some risk of injury, especially when working on a treadmill, elliptical, or weight machines. For the senior population, this is more pronounced, as the body is more prone to falls and other injuries from working with machines. So how does one avoid the risk of injury when working on a piece of exercise equipment?

Working with the senior population has taught me a great deal about injury prevention and risk that is important in the senior-aged population. For example, not every piece of equipment is safe for every individual, regardless of skill and ability. Due to this, safety is always first and you should consider the needs of each individual when working with senior clients. 

Following are five tips you should consider when working with your piece of equipment. There are safety features for every machine, so pay close attention to these tips.

1. Know Your Treadmill

One of the most commonly prescribed exercises for seniors is walking. It is an activity that can be done every day, and there is evidence to suggest it helps lower blood pressure, reduces stress, and helps maintain lean body mass. Due to this, treadmill walking is very popular. 

For the senior population, it is especially important to make sure everyone is safe from falls and injury, which is why treadmill safety is a high priority in many gyms with seniors. For general safety, remember to look forward at all times, keep the arms swinging as you normally would with your usual gait, and slowly increase your speed. For more on treadmill safety, check out this checklist of safety tips for treadmills.

2. Adjust Your Bike

An indoor bike and outdoor bike are similar in that they require proper adjusting prior to use. For a recumbent bike, remember to adjust the bike in a good position so that your feet are not reaching too far forward when pedaling. Make sure to adjust the back seat (if possible) so you can maintain a good posture during your ride. If it is a challenge to maintain good posture due to aching backs or medical procedures, try your best to adjust the seat appropriately or have your trainer help you.

3. Adjust the NuStep

Adjusting your NuStep is similar to adjusting your bike. Make sure that your feet are not reaching too far forward, and make sure that when you are pedaling your knees have a little bend. In addition to these adjustments, you can set your time and pace, and maintain an individualized ride, by adjusting a few settings. The NuStep is one of the safest pieces of equipment for seniors, and it can give a great workout for the upper body, lower body, or a combination of both.

4. Adjust Weight Machines 

Adjusting the weight machines is probably the only aspect in adjusting that needs good attention to detail, especially for the senior population. Some machines require adjusting seats, legs, arms, and back rests, and you will also need to adjust the weight stacks. For any senior starting out on exercise machines, it is best to have an exercise physiologist or trainer adjust the settings with you in order to have everything where it should be. In addition, correct adjustments will make your exercises more effective and can help eliminate injury.

5. Adjust the Biodex Balance Machine

Adjusting this machine requires primarily knowing where to place your feet each time you step on it. As a critical aspect in senior fitness, balance training will help work on balance, and this means working the mind, eyes, ankles, and feet. With a correct adjustment on a balance machine such as the Biodex balance training system, you will be ready to safely explore this aspect of your training to help prevent and reduce falls.

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If you have any special tips for equipment safety and would like to share, please add them to the comments section below. We are always looking for personal experiences with equipment adjustments, and any additional tips are valuable.

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Topics: balance senior fitness exercise for elderly injury prevention safety

Tips for Starting Balance Training in Senior Fitness

Balanced_older_womanYou might know that some of the basic elements your senior fitness workout program should include are weight training, cardio activities, and as much flexibility as possible. One element that needs special attention among the senior population is balance training. Training for balance has been considered a fourth recommendation from many organizations, and there has been a much bigger emphasis on balance training in senior wellness programs in recent years.

With balance training now a part of a strong recommendation for your daily workout routine, where do you start? What is balance training? These questions are pretty common among seniors, and the perfect place to start is with training. 

Following are some tips for starting and maintaining your new balance program—that is, if you have not already been working on balance.

Start with Assistance

Even if you feel like you are pretty surefooted, start light and use something to assist with your balance activities. Anytime you work balance, you are using muscles in your body that may cause your balance to become shaky. Once you are more acclimated to the balance activities and you are comfortable with progressing, try slowly releasing the assisting device or object to get more challenge from your balance activities.

Be Consistent

Anytime you start an exercise program, consistency will be important. The same rule applies here. When working on your balance, maintaining a three-day-per-week or five-day-per-week schedule will add up in no time. Consistency will train your mind, body, and muscles to improve your balance over time.

Modify and Vary Your Program

Again, when working on balance, be cautious with your modifications. Start with light modifications and progress with different activities. For a good list of modifications and additional balance exercises you can add to your balance program, click here.

Learn to Scale When Needed

Scaling a workout is something that many do, and when working with seniors, scaling is important. When you scale your workout, you are essentially changing something to make it more individualized. In other words, if standing on one foot is too easy for you when holding on to a sturdy chair, you should scale, if appropriate, by trying a single-leg stand without holding on to the chair.

Select Your Exercises

Starting your program should be slow. Start with about one or two balance exercises and progress as you feel necessary. Starting slow will progress you into a good program, but it will also help you take it slow (just like in other aspects of your training). When you start your balance program, hold your balance activities for about 20 to 30 seconds in each position and aim to complete about two or three sets. For a good amount of exercises and demos, consider the information here to help get you started on new balance training exercises.

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If you have any additional tips that worked well when you started a balance program, please leave some helpful hints in the comments below. If you found some things to work and others to not, we would like to hear your experiences.

Interested in how we provide balance training for seniors?  Check out our whitepaper, Advanced Balance Training Programs for CCRC Fitness Center by clicking below.

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Topics: senior wellness programs balance senior fitness balance training exercise for elderly