senior exercise - Twenty-First Century Aging

How Strong Should You Be After 55?

Beyond age 55, our understanding, perception, and application of strength fundamentally transforms. What drives this shift? The culprit is mainly biological changes, notably sarcopenia, which leads to a gradual reduction in muscle mass and a corresponding decrease in strength. Though Sarcopenia is a naturally occurring process, a sedentary lifestyle, lack of strength exercise, and improper diet can significantly accelerate and worsen the effects.

Despite this, the weight of the world around us—quite literally—remains unchanged. Everyday objects and tasks do not become lighter to accommodate our changing bodies, setting the stage for a stark contrast between our physical capabilities and the demands of daily life as we age.

Understanding the Impact of Sarcopenia

Sarcopenia, the gradual loss of skeletal muscle mass and strength, marks a significant and often under-recognized challenge as we age. Its impact, varying by age, gender, and lifestyle, can quietly undermine our health, functionality, and quality of life.

Here’s an example of how this process works:

In this table:

The “Force Loss Male (lbs)” and “Force Loss Female (lbs)” columns represent the calculated loss of force in pounds based on the strength loss percentages and the hypothetical baseline force production values of 140 lbs for males and 100 lbs for females.
These calculations illuminate the gradual decline in physical force that accompanies aging and muscle loss, highlighting the tangible impacts of sarcopenia on daily life capabilities for those who do not regularly participate in strength-building exercises.

*these study statistics are based on sample individuals with a normal/active lifestyle. Sedentary individuals and those with poor nutrition/lifestyle habits experience significantly worse outcomes.

In contrast:

This table reflects the reduced percentage losses in muscle mass and strength for both males and females who maintain a consistent strength training regimen of at least 3x per week.

Notably, the force loss in pounds is significantly lower for those who engage in regular exercise, underscoring the effectiveness of strength training in preserving functional capacity and enhancing quality of life as we age.

Regular strength training acts as a powerful countermeasure against the natural decline associated with aging, demonstrating the profound impact that sustained physical activity can have on our ability to maintain muscle mass, strength, and the functional force necessary for daily activities, regardless of age.

How Strong Should You Be?

To bring the importance of strength into more explicit focus, consider the weights of everyday items and their relevance to our daily lives:

A Gallon of Milk/Tea/Water: 8 lbs –
A Plastic Bag of Groceries: 12 lbs –
Bag of Garden/Potting Soil: 20 lbs –
Full Toolbox: 10 lbs –
Backpack Full of Books: 15 lbs –
Bag of Golf Clubs: 40 lbs –
Bag of Pet Food: 20 lbs –
Carry-on Luggage: 40 lbs –
Checked Luggage: 50 lbs –
Toddler (2-3 years old): 25-35 lbs –

These items aren’t just objects; they represent facets of a full and independent life. Yet, for many, even the task of pouring milk from a gallon jug can eventually become a very difficult and daunting task.

So, what is an appropriate level of strength for you? Begin noting the weight of the heaviest of items that you either move regularly, or even occasionally. Your goal should be to comfortably and safely lift 1-1/2 times this weight a minimum of five repetitions.

Sounds easy enough, right? Keep in mind that strength is very much a use-it or lose-it resource and diminishes significantly as you age without proper and consistent maintenance/practice.

Some real examples:

That 40-pound bag of golf clubs which you could easily lift a couple of years ago when you put them away. They may now feel like a 100-pound bag of golf clubs that now causes you pain to move.

Or that adorable 9-month old grandchild that you could easily pick up and hold at their last visit. As the family gathers again, this little cutie is now 18-months old and 8-pounds heavier. Even with your best strained efforts, you cannot lift this child off of the ground, though their arms are reaching for you.

These examples are not fiction, in my line of work I hear these stories of change and challenge daily.

With a little effort you can avoid these scenarios for as long as you choose! Age isn’t the determining factor in maintaining ability. It is you initiative and follow-through which are the true determining factors.

In essence, as we ponder how strong we should be, the answer transcends numbers and metrics, pointing instead to a strength of character that empowers us to face the challenges of aging with optimism and empowerment.

Always let your physical strength be a testament and manifestation of your internal strength!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

c: 480-255-2157 email: joe@agewellarizona.com

Address: 1234 S. Power Rd. Suite-201 Mesa, Az 85206 Private Services Office

Address: 801 S. Power Rd. Suite-203 Mesa, Az 85206 Performance & Education Center

www.agewellarizona.com

www.twentyfirstcenturyaging.com

The Top-5 Fitness Trends For 55+ Adults In 2024

In the evolving landscape of health and fitness, the surge in interest towards maintaining an active lifestyle among 55+ adults & seniors has led to the emergence of specialized fitness trends catering to their unique needs.

These trends not only reflect the shifting demographics but also the recognition of the immense benefits that regular exercise provides to the older population. The research phase of this article explores publications from the following resources to identify statistics that drive the trends identified below:

The American College of Sports Medicine (ACSM) for guidelines on exercise programs tailored for older adults.
The National Institute on Aging offers exercise and physical activity tips for older adults.
SilverSneakers, is a popular program providing gym access and fitness classes for seniors with certain health plans.
The Centers for Disease Control and Prevention (CDC) for general guidelines on physical activity and health for older adults.

As we explore the top 5 fitness trends for 55+ adults and seniors in 2024, I will provide insight into their benefits and potential drawbacks, while offering resources for those interested in incorporating these practices into their lives.

5. Virtual Fitness Experiences

Benefits: The convenience and accessibility of virtual fitness platforms allow seniors to exercise from the comfort of their homes. These platforms offer various options, from low-impact workouts to more strenuous activities, all tailored to the senior demographic. Virtual fitness can help maintain motivation and consistency in exercise routines.

Cons: The main downside is the lack of personalized supervision, which can lead to incorrect form and potential injury. Additionally, the social aspect of exercise, a vital component of senior fitness for mental health and motivation, may be diminished.

Resources: Many online platforms offer virtual classes designed for seniors, including the National Institute on Aging’s Go4Life and the SilverSneakers online classes. YouTube also hosts a plethora of senior fitness channels.

4. Wearable Technology

Benefits: Wearable devices can monitor heart rate, activity levels, sleep patterns, and more, providing seniors with valuable insights into their health and fitness progress. This immediate feedback can motivate seniors to stay active and reach their fitness goals while offering control over their health.

Cons: The technology may be intimidating for some seniors to use and understand. There’s also a cost barrier to accessing the more advanced wearable technologies.

Resources: Popular wearable technologies include Fitbit, Apple Watch, and Garmin fitness trackers. Many of these devices offer tutorials and customer support to help new users acclimate.

3. Functional Training Classes

Benefits: Emphasizing exercises that improve balance, strength, and flexibility for daily activities, functional training can significantly enhance the quality of life for seniors. It focuses on movements that mimic real-life activities, thus reducing the risk of injuries and improving overall mobility.

Cons: Without proper guidance, there’s a risk of performing exercises incorrectly, potentially leading to strain or injury. The variety of exercises can also be overwhelming for newcomers.

Resources: ACSM provides guidelines and recommendations for functional training exercises. Working with a certified personal trainer specializing in senior fitness can ensure exercises are performed correctly and safely.

2. Mindful Movement

Benefits: Practices like yoga, tai chi, and Pilates focus on the mind-body connection, offering benefits such as improved flexibility, better balance, reduced stress, and enhanced mental well-being. These activities benefit seniors, offering a gentle yet effective way to maintain physical health and mental clarity.

Cons: The challenge lies in finding the right difficulty level and ensuring the practices adapt to physical limitations. Without proper instruction, there’s a risk of injury or frustration.

Resources: Many community centers, gyms, and online platforms offer classes tailored to seniors. Organizations like the Tai Chi for Health Institute offer programs specifically designed for older adults.

1. The Unparalleled Value of Personal Trainers for Seniors

In the realm of senior fitness, the role of personal trainers transcends mere instruction, evolving into a holistic partnership that addresses the physical, mental, and emotional facets of well-being.

This symbiotic relationship, anchored in expertise, empathy, and encouragement, offers a tailored approach to health and fitness, uniquely beneficial to the senior demographic.

Below, I will take the opportunity to highlight why Personal Training is the top Fitness Trend for 55+ adults and Seniors for 2024:

Customized Fitness Solutions

Personal trainers specialize in creating bespoke fitness plans considering the individual’s health history, physical capabilities, and personal goals. This personalized strategy is particularly crucial for seniors with specific health concerns such as arthritis, osteoporosis, or cardiovascular issues.

A trainer can adapt exercises to accommodate these conditions, ensuring a safe and effective workout. The nature of this guidance ensures that seniors are neither overexerted nor under-challenged, striking the perfect balance for optimal health benefits.

Enhanced Safety and Injury Prevention

A personal trainer’s expertise in technique and form is invaluable in minimizing the risk of injuries—a concern that becomes increasingly pertinent as we age.

Seniors are more susceptible to falls and the complications that can arise from incorrect exercise practices. Personal trainers provide real-time feedback, correcting posture and technique to prevent strain or injury.

They are also adept at identifying when an exercise poses too much risk, offering alternative movements that achieve similar results without endangering the client’s well-being.

Motivation and Accountability

The journey to fitness is paved with challenges, requiring physical effort and mental resilience. Personal trainers serve as an unwavering source of motivation, encouraging seniors through each step of their fitness journey.

This external source of accountability helps maintain consistency in exercise routines, a critical factor in achieving long-term health benefits. The personal connection and support system trainers offer can motivate seniors, transforming the often solitary exercise into a shared, goal-oriented endeavor.

Education and Empowerment

Beyond the immediate goal of physical fitness, personal trainers educate their clients on the principles of health and wellness, imparting knowledge that empowers seniors to make informed decisions about their health.

This education covers nutrition, lifestyle habits, and strategies to manage or prevent chronic diseases. Armed with this knowledge, seniors can take proactive steps toward maintaining their health, independence, and quality of life.

Social Connection and Mental Health

The interaction with a personal trainer can also fulfill social needs, contributing positively to mental health. For many seniors, especially those living alone or socially isolated, sessions with their trainer may provide valuable human interaction and companionship.

This social aspect of personal training can alleviate feelings of loneliness and depression, contributing to overall well-being.

Amidst the array of beneficial fitness trends for seniors in 2024, each offering unique advantages from enhancing physical capability to supporting mental well-being, personal training distinctly stands out.

It encapsulates the essence of tailored, effective, and safe exercise, underpinned by a personal touch that significantly elevates its value.

For those aged 55 and above, the customized guidance, motivational support, and educational insights provided by personal trainers not only safeguard their health but also optimize their fitness journey.

Therefore, while all the highlighted trends merit consideration and participation, the comprehensive benefits and personalized personal training approach undeniably position it as the premier fitness trend for seniors, making it the most recommended pathway towards achieving a balanced, healthy, and vibrant lifestyle in the golden years.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

c: 480-255-2157 email: joe@agewellarizona.com

Address: 1234 S. Power Rd. Suite-201 Mesa, Az 85206 Private Services Office

Address: 801 S. Power Rd. Suite-203 Mesa, Az 85206 Performance & Education Center

www.agewellarizona.com

www.twentyfirstcenturyaging.com

Managing The Problematic – 5, A Guide For Proactive Muscle Maintenance

As we journey through life’s various stages and into retirement, the significance of muscle health becomes increasingly apparent, affecting not just athletes or those in physically demanding jobs but all of us.

Take the quadriceps, for example; these muscles are not just essential for athletes but play a crucial role in basic daily activities like walking and climbing stairs. Weak quadriceps can lead to knee instability, affecting everything from your vocation to your weekend jog., to even getting up from a chair.

Similarly, the hamstrings are not just the unsung heroes of the thigh but are vital for maintaining a healthy back, stable knees, and balanced leg strength, impacting everything from your office comfort to your performance in sports like soccer or basketball.

The erector spinae, often overlooked, are the backbone of good posture. A weakness in these muscles can result in chronic back pain, affecting your daily comfort, work life, posture, balance, and even your golf swing.

The rotator cuff muscles, guardians of your shoulders, are essential for various daily activities, from reaching the top shelf to steering your car. A weak rotator cuff can make these tasks painful and limit your performance in sports that require a strong shoulder, like swimming or baseball, or daily activities like putting away groceries or playing with grandkids.

Lastly, the gastrocnemius muscles in your calves are foundational for maintaining balance. Neglecting them can make you prone to falls in daily life, cause fatigue in jobs that require prolonged standing, create painful feet/knees, and even affect your agility in sports.

These five muscles are pivotal in various aspects of our lives, from daily activities and vocational tasks to sports and recreational pursuits. As we age, maintaining these muscles through targeted strength and conditioning exercises becomes beneficial and essential for a fulfilling and active life.

This article highlights five critical muscles that, if neglected, can significantly impact your posture, movement, and orthopedic health. We’ll explore their functions the potential problems that can arise from neglect, and offer targeted exercises to keep them robust and functional.

1. Quadriceps: The Pillars of Your Lower Body

Function

The quadriceps are a group of four muscles located at the front of your thigh. They play a pivotal role in basic activities like walking, running, and standing up from a seated position.

Potential Issues

Neglecting the quadriceps can lead to knee instability, increased risk of falls, and even degenerative conditions like osteoarthritis.

Exercise Suggestions

Leg Extensions: Sit on a chair and extend one leg at a time. Perform 3 sets of 10 repetitions.
Squats: Stand with feet shoulder-width apart and lower your body as if sitting in a chair. Perform 3 sets of 10 repetitions.

Frequency: Twice a week
Load: Start with light weights and gradually increase as you become more comfortable.

2. Hamstrings: The Unsung Heroes of the Thigh

Function

The hamstrings at the back of the thigh are essential for knee flexion and hip extension. They work in tandem with the quadriceps to provide balanced leg movement.

Potential Issues

Weak hamstrings can lead to lower back pain, hamstring strains, and an imbalance in leg muscle strength, contributing to knee problems.

Exercise Suggestions

Hamstring Curls: Lie on your stomach and curl your legs towards your buttocks. Perform 3 sets of 10 repetitions.
Deadlifts: With a lightweight, bend at the hips and knees, keeping your back straight. Perform 3 sets of 8 repetitions.

Frequency: Twice a week
Load: Start with moderate weights and adjust as needed.

3. Erector Spinae: The Backbone of Good Posture

Function

The erector spinae muscles run along your spine and are crucial for maintaining an upright posture. They support the spinal column and assist in movements like bending and twisting.

Potential Issues

Weak erector spinae can lead to poor posture, chronic back pain, and spinal deformities.

Exercise Suggestions

Back Extensions: Lie face down and lift your upper body off the ground. Perform 3 sets of 10 repetitions.
Planks: Hold your body in a straight line from head to heels for 30 seconds to 1 minute.

Frequency: Three times a week
Load: Start with body weight and add resistance as you progress.

4. Rotator Cuff: The Guardians of Your Shoulders

Function

The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. They allow for a wide range of arm movements and are crucial for lifting objects.

Potential Issues

A weak rotator cuff can lead to shoulder instability, pain, and a higher risk of injuries like rotator cuff tears.

Exercise Suggestions

Shoulder Internal/External Rotation: Rotate your arm in and out with a light dumbbell. Perform 3 sets of 10 repetitions.
Band Pull-Aparts: Hold a resistance band in front of you and pull it apart. Perform 3 sets of 10 repetitions.

Frequency: Twice a week
Load: Use light resistance bands or weights to start.

5. Gastrocnemius: The Foundation of Balance

Function

The gastrocnemius muscle in the calf plays a vital role in walking, running, and maintaining balance.

Potential Issues

Neglecting this muscle can lead to poor balance, increasing the risk of falls, and may contribute to conditions like plantar fasciitis.

Exercise Suggestions

Calf Raises: Stand on a raised surface and lower your heels below the level of the step. Perform 3 sets of 15 repetitions.
Seated Calf Raises: Sit with weights on your knees and raise your heels. Perform 3 sets of 10 repetitions.

Frequency: Three times a week
Load: Start with body weight and add light weights as you progress.

Aging gracefully isn’t just about avoiding illness; it’s about maintaining a body that can fully engage with life. Focusing on these five muscles and incorporating the suggested exercises into your routine can significantly improve your quality of life in your golden years.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

References