Corporate Fitness and Active Aging

Training Imbalances to Achieve Better Balance

GettyImages-1469684537Anyone and everyone can benefit from having better balance. From professional athletes to the active aging population, balance plays a critical role in everyday life. Whether a professional gymnast is flipping on a beam, or a senior is simply trying to lower their risk of falling, improving balance starts with two things: identifying muscle imbalances and follows up with corrective exercise. The skeleton is put together in a way that encourages a steady base and equal weight distribution. This allows a person’s center of gravity to be right around the belly button. If a person has no muscle imbalances, their weight and center of gravity would be sitting directly above the pelvis. The hip bone then distributes that weight to each of the legs. In a perfect world that would mean the person’s knees would be directly below the hip joint and the ankle would be straight below the knee joint. The perfect world hardly exists, and muscle imbalances are the reason.

Every moving joint has a muscle origin point on either side of it. For example, the shoulder joint holds the origin points of the biceps brachii and triceps brachii muscles. If the biceps muscle is stronger or tighter than the triceps muscle, the shoulder joint will be pulled and rotated forward. Any muscle imbalance will cause a change in mass distribution, ultimately resulting in a new center of mass. The body will compensate for this by changing gait or shifting other joints into a position that will feel stable. Unfortunately, this new position is usually one that the joint is not meant to be in. Until the initial imbalances are corrected through training, more imbalances will occur. The longer someone waits to begin corrective exercise, the harder it will be to correct, and the likelihood of injury or sustained damage will increase.

When the skeleton is completely in balance, all the joints are aligned, and the body is in its most stable position. Recognizing these imbalances are important, especially with the active aging community. The most common shifts in the skeleton are:

  • Anterior Pelvic Tilt (when the pelvis is rotated forward)
  • Excessive Kyphotic Posture (rounded back/shoulders)
  • Internal Rotation of the Shoulders (which can cause shoulder injury)

And all these deviations will not only cause pain, but a shift in someone’s center of balance. Being mindful of these imbalances and working on correcting them as soon as possible are very important. Corrective exercise will allow someone to achieve better balance while also relieving the pain caused by the skeletal shifts. With every muscle imbalance, there is a tight muscle and a weak antagonist muscle. Both issues should simultaneously be worked on to correct the imbalance.

Ways of releasing the tight muscle temporarily include:

Ways of strengthening the weak muscle for long term correction include:

  • Moving the Joint
  • Isolation Exercises
  • Isometric Contractions

Including any combination of these in an exercise program will help alleviate those muscle imbalances, providing pain relief and better balance. Consider scheduling an assessment with a fitness professional to have these possible imbalances identified and exercise prescribed to help!

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Topics: senior living balance senior fitness balance training

How many steps a day should I really be getting?

GettyImages-623825560 (1)Why 10,000 steps a day?

10,000 steps per day has become a well-known exercise recommendation to achieve better health, but how important is it to aim for that many steps per day? Some people feel that in everyday life, 10k steps isn’t very attainable and while that may feel true, that is exactly why the bar is set so high. Older adults, along with most other age groups live a mostly sedentary lifestyle and walking is one of the simplest exercises that can be recommended for someone looking to get more movement in their day. So why 10,000 steps instead of 1,000 or 5,000? Basically, studies are showing us that the more movement we have, the more our risk for several health issues decreases. For example, this journal was published linking 10,000 steps per day to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. For a healthy, older adult, 7,000-10,000 steps are ideal. However, keep in mind that if you currently live with a disability or chronic illness, your step recommendation may be different. Talk to your doctor before starting an exercise plan and setting a step goal to make sure that is the right plan for you!  

Building up to 10,000 steps

 The great news is that some steps are better than no steps, but we should all certainly be aiming for more since the average American only gets about 3,000 steps per day! Maybe you are reading this blog because you have been given the goal of 10,000 steps per day, but you aren’t sure how to achieve it. So, let’s talk about it! First, it is probably a good idea to invest in a pedometer. These can be purchased online or in stores or can use your smartphone app (most have a built-in step counter!). Better yet, if you have access to fitness professionals, tap into their knowledge and set a plan.

Here is an example of how NIFS Fitness staff might encourage a member to build steps:

  • First, find your baseline. Spend a few days tracking your steps to see what your average per day step count is. Do not try to get more steps on these days because that will skew your actual average.
  • Second, focus on adding 250-500 steps each day or every other day so you can feel how your body responds.
  • If 250 additional steps each day leaves you feeling sore and fatigued, do not add more steps for 2-3 days, but maintain that additional 250 instead.
  • Once your soreness has subsided, add another 250 steps to your daily count.

 Creative ways to add steps:

  • Are you a member of a fitness center? Take an extra lap around the track or add a 1–2-minute cool down to your treadmill work out.
  • Carve out time daily to get outdoors to walk around the block or walk the park path. Invite a friend along.
  • Consider setting an alarm to remind you to get up and get moving!
  • Going shopping? Park your car a couple of spots further away to add steps (unless it is icy or raining- then you need to park closer!)
  • Stuck at home? You can do seated steps! At every TV commercial, sit up straight in your chair and start marching those arms and legs!

Senior living communities with robust fitness centers offer residents a variety of fun and unique ways to stay active along with traditional fitness, like biking, swimming, and strength training so that walking doesn’t have to be the only option to stay active. It is good to become aware of the number of steps you take because it benefits your health and the simple act of being conscious toward your step count is a great start. Having a goal to achieve a certain number of steps each day can have lasting improvements in many aspects of your life and if you find exercises that are fun for you, you will notice that achieving your step goals will be easier. Additionally, the effects of goal setting and attaining those goals you established can improve self-confidence and motivation toward exercise. You can even challenge your friends, family, or peers to see who can reach the highest steps each day. Keeping exercise interesting, fun, and attainable is important to staying engaged and committed to improving your health.

What are some ways you have managed to be less sedentary and get in your steps most days of the week?

 Strategies to engage residents in Fitness programs

Topics: walking senior living communities senior fitness senior living wellness programs walking tips starting a walking program

4 Reasons to Exercise in Water

IMG_0169[1] (edited) (1)Want to get a full body workout without the aches and pains of traditional exercise? Aqua exercise could be perfect for you! This low impact exercise is for people of all ages and varying physical abilities. Aqua exercise is especially great for the active aging community. Common workouts performed on land such as walking, running, and weightlifting, are important for building strength and endurance, but these workouts can be strenuous on the joints, ligaments, and bones. There are many ways to exercise in the water and you can do it with or without any equipment. Moving under water is a full body exercise, working your muscles in every possible direction with decreased rick of injury due to less impact and strain. With the help of specially designed exercises, you can achieve a full body workout, activating every muscle group without dealing with stress and strain conventional exercises can cause you. Listed below are four reasons you should be exercising in the water!  

GRAVITY. The biggest difference between exercising in water versus land is the effect of gravity on your body. In our daily lives outside of water, we are constantly feeling the force of gravity at 100%. This force is most felt in the ankles, knees, hips, and back, especially during exercise. Submerging just hip deep into water will eliminate 50% of that force! If you go even deeper into water to perform your exercise, the amount of pressure on your body will continue to decrease. The water alleviates pressure off your bones, ligaments, and muscles. Because of the vast differences between land and water, exercising in a pool is perfect for individuals with chronic pain, arthritis, joint replacements, and even just general lack of strength.

HEALTH BENEFITS. It is important to always exercise according to your own physical abilities and limitations. Just like exercising on land, you can exercise in the water with the goal of elevating your heart rate and breathing for short bursts at a time. Studies have shown that older adults have seen improvements in body composition, explosive strength, functional fitness, and cognitive function after participating in several weeks of aqua aerobic exercise.

ADAPTABILITY. There are many ways you can cater your water workouts to best fit your goals and physical abilities. If you are not the best swimmer, you can purchase a floatation belt or vest which will help to make you feel more comfortable performing exercise in the water. If you want more traction in the water, you may want to consider wearing water shoes or athletic shoes into the pool. There is also equipment you can use to increase the resistance on your muscles and help to build even more strength. You can use water weights which are generally shaped like dumbbells that range in the level of buoyancy. A pool noodle is also a great tool to perform both upper and lower body movements. 

BALANCE. Exercise in the water is a perfect opportunity to practice balance! Being surrounded by water eliminates the fear of falling and creates a bridge to improving land-based movements. Practicing balance in water will help to strengthen muscles that are crucial for maintaining good balance on land and reduce the risk of falling.

 

If you have never tried an aquatic workout, I challenge you to give it a chance! You can even perform the same exercises you typically do on land in the water and see the difference.

CTA Aquatics Programming

Topics: senior fitness group fitness for seniors adding fun to senior fitness improving senior fitness aqua classes

Exercise with Arthritis and Joint Replacement

GettyImages-951890104Arthritis is an increasingly common condition that refers to 100 different types of diseases, affects all age groups and affects 1 in 4 adults, equating to 80 million people in the United States. The most common form seen is osteoarthritis or degenerative joint disease and we see these conditions impacting the lives of residents in the senior living communities we serve every day. Studies have shown that half of adults living with this condition do not believe anything can be done, but in fact there are many strategies that can be employed in daily living and in exercise that can provide a better quality of life for those affected.

Everything starts with your feet so investing in shoes with adequate cushioning and stabilization should be a top priority. Sneakers with extra cushioning should be your choice for most athletic activities, New Balance are great for different width selection and are very durable. Hoka provides excellent cushioning and a ‘rocker’ shaped sole for easier propulsion. Some trial and error is required to find a brand and style that will work best for each individual. Ensuring you are at your healthiest weight will also relieve stress on the joints and associated pain. Speaking of pain, use the 2-hour rule which is if a joint is still hurting from an activity after that duration of time it is a sign that you are most likely overexerting yourself. Next, learn how to move with efficiency and purpose using the best posture and techniques possible. That means reducing range of motion on movements that cause sharp pain and avoid exercises with heavy heel strikes like running or stairs. Low impact is always better, exercising in water, exploring yoga and tai chi and choosing an elliptical vs a treadmill are all savvy decisions.

Another important factor to note is exercising with joint replacements which have general and specific guidelines depending on the joint that was replaced. A general rule is to decrease the range of motion and speed of movement for all replacements as well as avoiding contact sports. Total hip replacements should avoid flexion greater than 90 degrees or 70 degrees with a history of dislocation and crossing the midline of the body in the front or back. Total knees should look out for rotational stress and begin with closed chain work such as a bicycle before progressing to open chain exercises with heel and toe strikes such as pickleball. Total shoulder replacements should avoid contact sports like basketball, heavy, repetitive lifting and chopping motions.

A rest day in between every bout of exercise is recommended with 3 days a week being a great goal for most exercisers. Respecting pain and prioritizing recovery are essential for adherence as well as adapting extra rest days when your body is calling for a long, less active weekend.

Finally, rest and relaxation are essential to managing arthritis with flexibility done at the end of sessions to ensure adequate blood flow in the areas being stretched. In addition, meditation and guided imagery are helpful in focusing on areas that are tense and can be relaxed through isometric contraction and relaxation such as Jacobson’s progressive technique.

As you can see, there are numerous considerations to improving or maintaining joint health and our qualified fitness staff in senior living communities across the US are developing customized exercise plans helping residents move more with less pain.

Find out how to evaluate your program

 

Topics: arthritis joint health senior fitness staying active improving senior fitness

The Importance of Changing Up Your Workout

GettyImages-529580019Working on one’s strength, agility, form, balance and flexibility are all so very important. Building/working on one’s strength helps prevent or lessen an injury. Using weights helps to strengthen the muscles. That being said, working the same muscles every day is not beneficial. Muscles need time to recover. Doing repetitive movements breaks the muscles down and causes wear and tear which leads to injury.

An example would be a marathon runner. Many runners only run, which puts a lot of strain on the body. Some runners cross-train (cross-training is doing another from of exercise that helps your muscles work in another way. (elliptical, bike, swim)).

Cross-training helps the muscles to work differently. Some runners have this thought that if they lift weights it will slow them down. When it’s actually the opposite. Weight training helps strengthen the muscles that the pressure is putting on those joints and body parts while running.

Switching up a land based class to an aqua class

Bike > Nustep

Nustep > Elliptical

All of these things will force one to use their muscles differently.

Another thing one can do while on a piece of cardio equipment is change the resistance and or speed on the machine. Increasing the resistance for 30 seconds to 2 minutes will get the muscles to work harder. Then go back to where you started from. The same with speeding up on the bike or Nustep for 30 second intervals and then going back to the starting pace.

While using weights, the amount of weights that one uses should be changed up for 6-8 weeks or maybe earlier depending on the individual. The muscles need to be challenged, by using the exact same weight all the time doesn’t do that for a person. When the same weights are being used over and over the body is going through the motions. Even if you can’t do as many reps, build up to the amount of reps you are doing with the new weights. Do one set with heavier weights, go back to the original, then go back to the new weight.

It is important to keep track of how long you have done the same workout for. It would be great if one can remember to change it up every 6-8 weeks. This will keep shocking and challenging the body to be the best it can.

Compare this to eating the same food all of the time, one gets bored and loses the flavor. The same goes for exercise, the body gets bored and doesn’t get the results that are wanted by doing the same thing all of the time.

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Topics: active aging fitness programs for seniors senior fitness

Barre is not just for the young, but the young at heart!

GettyImages-656954108Barre, a fitness regimen, has recently gained a lot of popularity over the years. This low-impact exercise does not require any fancy, expensive equipment and people of all ages can do it. It is a workout that combines elements of Ballet, Pilates, and Yoga. It focuses on low-impact, high repetition, and small isometric movements to strengthen and tone your body.

I personally love barre and believe it is such a good workout. I try to implement it into my own weekly fitness regimen! When I started working at my community, I thought why not introduce Barre to our residents? It’s a fun and low impact workout choreographed to upbeat music, they might just like it. We introduced the class and added it the schedule and have gained a good group of “regulars” since then.

Here are a few reasons why I believe Senior Barre is a must try workout to add to your schedule:

  • Appropriate for those of all ages: The small range of motion and low impact workout is a great option for those with limited mobility. Barre is modifiable for all fitness levels yet can still be challenging enough to push yourself further than you thought was possible.
  • Improves strength and balance: Certain exercises may be done on one leg which allows balance and strength to be tested. A lot of exercises will require you to use multiple muscle groups at the same time while engaging your core. Barre also targets a lot of the smaller, intrinsic muscles in your body that are often ignored when performing other strength training workouts.
  • Creates a sense of community: Going to a Barre group fitness class gives people an opportunity to see their neighbors and friends while still being healthy. Attending these classes help create a sense of support, teamwork, and commitment!
  • Improves posture: The class spends a great deal of time focusing on proper spinal alignment form the top of your head to the tips of your toes. It especially includes a focus on the hips, spine, neck, and shoulders.
  • Improves flexibility: You don’t have to be a flexible Ballerina to enjoy Barre, but it will help improve your range of motion. Maintaining good flexibility can help you stay mobile and participate in all different types of activities.
  • Reduces anxiety or stress: Regular exercise can help divert you from thinking about what you are anxious about. Your body also releases endorphins during exercise which can help keep your mind sharp.
  • Can be done at home: With everything going on with COVID and with a lot of gyms and studios shutting down or having extra restrictions, Barre is the perfect workout that can be done at home. It’s doesn’t require any crazy equipment and since most homes do not have an actual ballet bar, most exercises can be done using a chair. Also, if you don’t have a set of weights at home, you can use soup cans or water bottles. 

Barre’s functional training component can help give seniors the proper form to help them with everyday activities of daily living. It also has a great number of positive physical, mental, and emotional health benefits. There are so many fun and challenging ways to keep your body moving during these classes, so the next time you are thinking of changing up your fitness routine, try a Barre class!

 

Topics: senior fitness group fitness for seniors senior group fitness classes barre

High Intensity Interval Training (HIIT) and Seniors, Do they Mix?

GettyImages-1293496205High intensity interval training (HIIT) sounds like something that is best for the 20-40 year old or athletes, however research begs to differ. Studies show that high intensity interval training is good for all ages, even if there are chronic health issues and you’re not a lifelong exerciser. In fact, HIIT workouts may be able to provide more benefits than other less-intense modes of exercises, such as steady state cardio.

Steady state cardio vs Interval training vs HIIT

When most people go to the gym, they get on their favorite piece of cardio equipment set the speed and move at the same rate throughout their workout. This type of cardio is known as steady state cardio. Sometimes, people will use the different functions on the machines such as hills, weight loss or interval training. All of these have a different levels of high and low intensity. This is known as interval training. HIIT workouts are similar to interval training with the primary difference being the intensity of interval. With a HIIT workout the intensity is between 80-95% of your maximum heart rate. (220-your age= your maximum heart rate)

Benefits of HIIT Workouts

Increases Muscle Size and Strength

Did you know it is common to lose eight pounds of muscle as we age? Maintaining or improving muscle mass is not only important for everyday physical tasks like picking things up, reaching for something, getting up out of chair, but healthy muscles are essential for organ function, skin health, immunity and your metabolism.

Stronger Heart and Better Lung Capacity

Numerous studies have found that HIIT workouts are more beneficial than steady state cardio at improving cardiorespiratory. A study published in Cell Metabolism found that cycling between short periods of intense exercise and periods of recover, improved both cardiovascular and respiratory health in older adults. The over-65 group specifically experienced an impressive 69 percent increase in their ability to take in oxygen.

In addition, research shows that HIIT and interval workouts put less stress on the heart when compared to steady state aerobic exercise.

Lower blood sugar and insulin resistance: We know exercising is beneficial for losing weight, however according to a report by the Aarhus Hospital in Denmark, a short 10 minute HIIT routine three times a week, is one of the most effective forms of exercising for reducing type-2 diabetes risk and lowering blood glucose levels to healthy levels.

Improves Memory: Memory loss is something that can affect us all, however as we age our memory recall seems to fade. HIIT exercises are very beneficial for improving memory. Specifically, it improves the high-interference memory—the kind that helps you tell two similar things or memories apart.

Ready, Set, Go: Before starting any new exercise regimen, make sure to get clearance from your doctor. The best way to integrate HIIT workouts into your current exercise plan is to start with longer rest periods, such as 1 minute high intensity followed by a 3 minute recover. As your recovery improves, work on shortening the recovery time. Remember to have an effective HIIT workout, giving yourself time to recover is key.

Some ways to add HIITS to your current workout routine

Walking: Start by walking at a comfortable pace. Then for one minute walk as fast as you can and pump your arms and/or raise your knees. If you’re on a treadmill, increase the elevation. Then walk at a pace that will allow your breathing and heart rate to come down.

Swimming: Swim a few laps at your normal speed, then swim one lap at an all-out sprint. Go back and swim at your normal or a little slower speed.

Bike/Nu Step: Start by peddling with little or no resistance. To raise the intensity you can either increase your speed, increasing resistance or both. After your sprint, go back to the speed/resistance you started with.

Looking for some other ways to increase the effectiveness of your workouts? Subscribe to the NIFS Fitness blog.

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Topics: active aging senior fitness improving senior fitness

6 Seated Stretches That Can Be Done Every Day to Improve Flexibility

GettyImages-180841421‘’I am so stiff”. This is a statement heard quite often. More than likely, that stiffness or any type of unknown muscle pain may be result due to the lack of muscular flexibility. Flexibility is crucial in preventing muscle shortening while maintaining muscle length. Some additional benefits of flexibility are improved posture, physical performance, and strength. Stretching does not have to be done before or after an intense work out but should be incorporated within our everyday routine. If our muscles are warm, stretching can be done. I’d suggest immediately after a warm shower. Be sure to be grab a chair also. Yes, you can obtain the same results without being in a standing position.

Here are 6 basic seated stretches that can be done daily to improve flexibility:

  1. Sit and Reach: This stretch is designed to target your hamstrings which are on the back of your thigh. Tight hamstrings are one of the most common areas of stiffness seen in seniors due to the shortening of the muscle group. To begin slide to the edge of your seat. Starting with one leg out straight and the other at a 90-degree angle, take your hand on the same side of the leg that is out and reach for your foot. You want to make sure that your leg is completely straightened. Your knee should be locked. You may not be able to touch your foot in the beginning, but with practice and consistency that will eventually be your result.
  2. Torso Twist: This stretch targets your mid-section/torso. Sitting with great posture at the edge of your seat, take your left hand and place it on the outside of your right knee. If you have an arm rest place your right hand on the arm rest. If an arm rest is not available, place your right hand behind you. You’ll then want to twist at your torso as if you were looking over your shoulder. Repeat these instructions upon twisting to the left.
  3. Seated Cat Cow: Cat Cow is a stretch that targets your midsection and your back. Sitting up nice and tall, place your hands on your knees. You will alternate slowly between rounding your back and arching your back. Repeat at least five times.
  4. Upper Back Stretch: This stretch focuses on your upper back and shoulders. Wrap both hands around yourself as if you were giving yourself a big hug. You’ll then want to take your hands a pull your shoulders forward and hold.
  5. Triceps Stretch: Our triceps are often neglected when exercising, as well as stretching. Start by placing your hand behind your shoulder. You will then take your other hand and place it on the back of your arm, pushing your arm back as far as that muscle allows.
  6. Head Tilts: This stretch will target the sides of your neck. By leaning your head to either the right or left, you will begin to feel a stretch down the side of your neck. Try your best to keep your shoulders relaxed. Lifting your shoulders will defeat the purpose of this stretch.

Now that you have this take-home list of stretches, how will you incorporate stretching into your everyday routine?

Click below to learn more about our senior fitness programs and how we elevate the wellbeing of residents with our engaging approach. 

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Topics: active aging senior fitness flexibility

The Power of Music During Exercise

GettyImages-1029347386If music is good for the mind, and exercise is good for the body why not combine the two at the same time?

Since I can remember, music has been a part of exercise, either playing in the background or exercising to the beat of the music. At the school gym there would be rock and roll playing while exercising on the machines. When running or walking outside I would find songs I can use the tempo of to keep a consistent pace. In group exercise class they would play upbeat motivational music to keep us moving and to help not focus on how hard we are breathing. During Yoga class, they play soft, meditation music to help calm our minds and relax into the poses and stretches we are trying to perform.

Many forms of exercise combined with different forms of music can help bring further benefit to the workout. By listening to preferred music, it can leave a positive effect on the brain and help associate what might be seen as a difficult workout more pleasurable. The exercise will be linked to the feeling of listening to a favorite song or favorite genre. With calming music during a cooldown or slower paced class like Yoga, music can bring our mind into a state of peace and relaxation.

Another benefit seen is music can keep the mind occupied while the body is working. When working out alone in a Fitness Center or at home, some people find it boring, especially having to wait during rest times before the next set or exercise. By incorporating music, the rest time becomes less tedious and more fun! Stretching the muscles at the end of a workout also takes time and patience to sit in a pose for 30 seconds up to a minute. With music that can become time to catch up on music you have been wanting to listen to or even podcasts or book audios if music is not an interest.

With today’s technology there are various methods to listen to music. There are many kinds of headphones to wear that can go over the ears or in the ears that are both corded or wireless connecting to a phone. Speakers used at home or TV channels that play almost any genre 24/7. There are even hearing aids that can wirelessly connect to a phone.

If music is not your jam that is okay too. For some, the silence during exercise can feel therapeutic. It might be the only time in the day or week that is a quiet time to reflect or not have to think about anything other than moving the body.

It is important to get exercise into the weekly routine and it can be hard to find ways to make exercise more enjoyable. It can be a mind game to be convinced to go out for a walk during a cold day or go to a fitness class that is early in the morning. There have been many strategies discovered to help beginners into the habit of routine exercise. Music might just be the missing element to a more pleasant and active lifestyle.

Topics: exercise senior fitness music workout music

Fall Prevention: Picking Proper Workout Apparel is Key

Could your exercise clothes be increasing your fall risk?  Wearing appropriate clothing is crucial when you are exercising. Injuries can occur because of improper equipment, which includes clothing and shoes. 

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Proper Footwear: Wearing a supportive pair of sneakers is crucial. You’ll want to choose closed-toed shoes that fit comfortably as well as support and protect your feet, preferably with a rubber bottom.   Sandals are a no-no for both exercise classes and the Fitness Center.   In addition to causing a slip or trip, they do not provide the secure foot bracing that is needed in classes like aerobics or balance.   Open-toed shoes are unsafe and also dangerous in the gym, especially for use on treadmills, elliptical machines and bikes as they expose your feet to mechanical gears and moving parts. They also provide no protection if a weight were to fall on your foot. Ouch! For classes like yoga and Pilates where bare feet are the norm, special socks designed for these types of workouts have rubber grips on the bottom to increase your traction and reduce slips.

Comfortable Clothing: Comfort is key when choosing your clothing but wear items that are appropriate for your chosen activity.  Different workouts call for different clothes, so think about the kind of exercises you’ll be doing. If you’re headed to a yoga class, grab some stretchable fabric pants, shorts, or yoga pants. For classes requiring standing or a lot of movement, choose clothing that is loose but slim-fitting to your body.   Moving arms and feet can easily become entangled in baggy or flowing clothing such as draped shirts, wide-legged or palazzo pants.

Consider the Climate: In addition to the activity, also consider the climate. When available, choose lightweight breathable fabrics that wick sweat away from your body as opposed to pure cotton which only absorbs dampness and becomes heavy and bulky as it gets wetter. In addition to helping pull sweat away from your skin, fabrics made for performance wear can help cool your body down and sometimes even provide SPF protection from the sun.

Today, workout attire is relatively easy to find and doesn’t have to be expensive. Nearly every store, from Walmart to Nordstrom, carries their own line of fitness clothing. Previously only available in small, medium and large sizes, yoga pants, leggings, training pants and running shorts now come in all shapes and sizes, and the options are endless.   Athleisure wear is on the rise so chances are you’ll be able to find clothing and shoes that are made for your exercise style and safe for the activities you like to participate in.

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Topics: senior fitness exercise and wellness fitness for seniors