senior fitness - 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

Understanding Integrated Exercise Programming – Knowing What Is Right For You

Embarking on a fitness journey at any stage of life is essential to improved health, quality of life, and longevity. However, understanding the complexities of proficient exercise programming can be daunting and intimidating.

This guide is tailored for those beginning their fitness journey, aiming to demystify and streamline the process of starting an integrated exercise program. This approach allows the exercise program to become more of a tool rather than a task and is customized for your specific needs.

From self-assessment to implementing a complete exercise regimen, each step is explained in detail to ensure clarity and effectiveness.

Self-Assessment:

The first step in any fitness journey is a thorough assessment. Professionally facilitated is best, but one can self-assess with some basic guidance.

This involves:

Evaluating Current Fitness Level: Honestly assess where you are in terms of strength, flexibility, and cardiovascular health. Can you climb a flight of stairs without getting winded? How many push-ups can you do? Can you rise from a low-seated position without assistance or using your arms?
Identifying Health Limitations: Be aware of any chronic conditions or past injuries. Always consult with your healthcare provider before beginning any exercise/diet program.
Setting Goals: Define what you want to achieve. Is it weight loss, improved mobility, or overall health improvement? Then establish milestones based on these goals as a means of keeping you motivated and on track.

Corrective Exercise:

Corrective exercise focuses on rectifying imbalances and poor movement patterns, essential for preventing injuries and maximizing the effectiveness of your workouts. Do your shoulders round forward? Do you have a hump in your back? Do you stand completely upright? Do your knees tend to drift toward each other?

These movement problems develop over time and are attributed to vocation, recreational activities (baseball vs. knitting vs. chess… etc.), activity levels, posture, exercise habits, and current physical conditioning.

Key areas to focus on:

Posture: Many have postural issues due to sedentary lifestyles, lack of exercise, or reduced activity levels. Exercises like shoulder blade squeezes, and gentle neck stretches can help.
Hip Flexors: Tight hip flexors can lead to lower back pain. Incorporate reverse lunges (with modifications if needed) and hip flexor stretches.
Core Strength: A strong core is vital for stability. Start with basic exercises like pelvic tilts, wall planks, and bird dogs.
Ankle Mobility: Ankle stiffness affects balance and walking. Practice ankle circles and toe-pointing exercises.
Shoulder Mobility: For tasks like reaching overhead, shoulder mobility is critical. Try arm circles and wall stretches.

Structured Strength Training

Strength training is vital for muscle strength, bone health, improved balance, and metabolism maintenance. It is a fact of life that after age 50, your strength levels diminish significantly without regular strength exercise.

So, to stay ahead of the game or reclaim this vital resource, you must start with the basics. To simplify the concept for both strength and cardio, I am utilizing the FITT (Frequency, Intensity, Time, Type) principle for both.

Traditionally, FITT is employed exclusively for cardio programs, but through the years, I’ve discovered that FITT also fits well within the strength realm in helping those new to exercise understand integrated exercise programs.

Below is a sound example:

Frequency: Train two to three times a week on non-consecutive days.
Intensity: Begin with bodyweight exercises like squats and modified push-ups. When these become easy, introduce light weights.
Time: Each session should last about 30 to 45 minutes.
Type of Exercises: Focus on exercises that target multiple muscle groups, like squats, lunges, and push-ups. Avoid machines when possible; they can often do more harm than good.

FITT-Based Cardio Conditioning

Cardiovascular exercise improves heart health, elevates mood, enhances circulation, improves endurance/energy, and burns calories.

Once again, we will use the FITT principle. This time, it is a valuable tool to guide your cardio regimen to keep the program simple, efficient, and effective.

Frequency: Aim for three to four cardio sessions a week.
Intensity: Start at a low to moderate intensity where you can talk but not sing.
Time: Start with sessions of 20 to 30 minutes.
Type: Walking, cycling, and swimming are great starting points.

Progression and Beginner Tips:

Start Slowly: Avoid overexertion in the early stages.
Track Progress: Keep a simple log of your workouts to monitor improvements.
Listen to Your Body: Rest if you feel pain or excessive fatigue.

Incorporating Flexibility

Flexibility prevents injuries and improves performance. Include dynamic stretches like leg swings and arm circles before workouts and static stretches like hamstring and arm stretches after workouts. These should be done following each exercise program, and never stretch cold muscles.

Integration and Consistency

Combine these components into a weekly schedule, balancing strength training, cardio, and flexibility exercises. Consistency is key – make your workouts a continual routine while seeking opportunities to progress.

Starting an exercise program can be a life-changing decision. Following this integrated approach can build a strong foundation for health and fitness.

Remember, the journey is personal and progressive. Start at your own pace, be patient with your progress, and most importantly, stay committed to your health goals.

Through this comprehensive approach, you’ll not only meet your fitness objectives but also embark on a path to a healthier, more active lifestyle.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com