Contrary to the “old-school” approach to aging, it is entirely possible to continue doing the things you love, maintain independence, and preserve your wealth through proactive health management.
By consciously making decisions about your lifestyle, aspirations, and long-term viability, you can achieve a fulfilling and vibrant retirement experience – REGARDLESS OF AGE!
As the human body ages, certain resources such as strength, energy, balance, posture, agility, and flexibility tend to decline. However, with a proactive approach that includes functional exercises, you can effectively manage the aging process and mitigate its adverse effects on your well-being.
The Impact of Aging on Physical Abilities: Diminishing physical resources can have a negative impact on athletic performance, increase fall risk, and lead to orthopedic and mobility issues. It’s important to recognize that aging is not a disease process, and proactive management of your health can significantly influence your well-being as you age.
Similar to practicing a musical instrument, maintaining movement-based resources requires consistent practice.
The Importance of Quality Exercise Programs: Effective exercise programs for older adults are not solely about quantity but rather about quality. High intensity doesn’t always guarantee high results.
While exercise classes may appear socially appealing, they may not be the best starting point for a new fitness journey. Each individual has unique exercise needs, and working with a professional who can provide personalized and quality programming ensures both safety and long-term knowledge retention.
Key Elements of a Fitness Program for Functional Aging: A comprehensive fitness program designed for functional aging should include the following elements:
- Full body functional strength training (avoiding pin-select machines) to enhance overall strength and mobility.
- Incorporation of static, dynamic, loaded, and somatosensory balance training to improve balance and reduce the risk of falls.
- Full spectrum agility exercises to enhance foot speed, peripheral awareness, and basic power.
- Development of 2x-3x more upper body pulling strength than pushing strength to protect shoulders, improve posture, and address strength imbalances.
- Spinal protective active and dynamic multi-dimensional core training to support and stabilize the spine.
- Dynamic flexibility exercises that articulate primary joint structures and promote full contractile cycles in over-tight muscles, maintaining joint integrity.
Benefits of a Comprehensive Program: By implementing these six elements into your fitness routine, you can improve various resources associated with aging. Additionally, immune function, brain function, metabolic function, endocrine function, and the likelihood of developing preventable diseases or orthopedic issues can significantly improve. This comprehensive approach provides a solid foundation for making the most of your retirement experience and avoiding a mere existence in retirement.
Through proactive health management, including a tailored exercise program, you can continue enjoying the activities you love, maintain your independence, and preserve your wealth well into your later years.
By focusing on quality rather than quantity, incorporating the key elements outlined above, and consistently practicing safe and effective exercises, you can optimize your physical and overall well-being.
Embrace the opportunity to age gracefully and proactively, leading a fulfilling and enriched retirement journey!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging