Senior Fitness Exercises

0 Comments

I am well over 60 years old. I hesitate to state my actual age simply because I am accustomed to not correcting people when they guess it to be well under. Thanks to training most of my life and now combined with senior fitness exercises, I maintain.

Challenging Ageism: Embracing a Healthy and Productive Lifestyle in Retirement

Challeging Ageism photo

I must admit I’ve outright lied about my age. It reeks of hypocrisy on my part because for the most part, the truth is my ally. I am a strong advocate of it, knowing that when we lie the truth will eventually speak for itself. Now I choose to allow it to speak for itself when it comes to my age.

A specific truth that relates to my age is the fact that while I continue to train martial arts and my senior fitness exercises, stretching and strength work, it does not come without discomfort and pain. While I get older, “No Pain…No gain” becomes more pronounced.

But unfortunately society and the public, especially in the work place, tends to pigeonhole seniors, that they should retire, sit down and fade away. But I personally am not content with that. I can’t do that.

My vision of so-called retirement is one that allows me to continue working in a career that I enjoy and helping people with vigor, a stress-relieving, and physically healthy lifestyle.

Even if you prefer to just sit back, travel and enjoy your life, you still should embrace some sort of senior fitness exercise regime.

Remaining physically stagnant as a senior can be perilous as it deprives the body of essential exercise, allows increases in stress and other health complications. Unfortunately, the common vision of senior retirement life is focused so much on relaxation, that one can fall into the extreme of relaxation equals doing nothing physically. What, with all those years of working hard and the stress that came with it, it does make sense. But not at the expense of becoming complacent with fitness.

Over the years I have recognized that my philosophy has evolved for the better. Balance and moderation is everything, Balance in my pillars of spiritual, mental and physical health has been crucial for me.

While there is a wealth of information out there about the benefits of a balanced lifestyle, the ability to embrace that practically is the root problem. We have many sources that inform us as to how we should seek the synchronicity of those three pillars and the resulting benefits. But not everyone can embrace that philosophy and live it without a certain strong commitment. It takes a strong commitment to put it into practice.

I’m here to outline and offer insight into my actual experience regarding my own journey of negotiating with Father Time. And we have a good understanding so far, so I’d like to pass the knowledge of the benefits I’ve been able to obtain with hopes that it will help someone.

My goals haven’t primarily been to look youthful, like some people claim about me. My attitude has always been to keep my spiritual, mental and physical faculties synchronized. Not with the expectation of youthful appearance and physical fitness. Those are the inevitable results, or maybe even, delightful residual benefits apart from my basic goal: Mental clarity, physical fitness and stress relief are of paramount importance.

Through my own journey of aging, I know the importance of keeping my faculties in sync. By doing so, I’ve opened up the doors to spiritual growth, physical well being and a less stressful mental clarity. That mental stress less clarity opened all the doors to let the spiritual flow and allow the connection to the physical. They naturally somehow came together to create a lifestyle attitude that has challenged and seemingly slowed down ageism for me.

The beautiful thing about fitness is that no matter your age, it will improve your life condition if approached correctly.

The first thing you need to embrace, in my opinion, is the key fact that it is naturally going to be harder than it would be for someone much younger. This is the challenge to recognize, come to terms with and get comfortable with. Avoid the natural inclination to compare yourself to others. Recognize and be honest with yourself about where you are now to set your foundation for progress, be consistent and prepare yourself for the inevitable discomfort and pain. Remember there is no such thing as something for nothing and the only cost you have to pay is the discomfort and pain. But the benefits to be gained are awesome.

Brazilian Jiu Jitsu training specifically has been a lifesaver for me as it trains you to strive to be comfortable in uncomfortable positions. The ability to be so transferred through to not only my fitness goals but also life in general. So the ability will assist me for the rest of my life.

And as you get older know that, it becomes more and more uncomfortable, you experience aches and pains easier, as you work to stay in shape.

But understanding that perseverance and consistency will increase your tolerance for pain and discomfort will get you to the point of the resulting benefit is key. And when you get there a fitness lifestyle is in effect, hpopefully for the rest of your life, and you see the benefits.

Overall, I hope to share my experience and insights to inspire others to challenge ageism and embrace a healthy and productive lifestyle in their retirement. I will be recommending programs and products that I personally use.

I hope to connect with as many like minded seniors and individuals who want to or have made a fitness regime part of their lifestyle.

As we age, it is important to maintain an active lifestyle to stay healthy and independent. Unfortunately, many seniors fall into the trap of ageism, believing that physical activity is no longer possible or safe. However, with proper guidance and modifications, seniors can continue to engage in a wide variety of fitness exercises that can improve their overall health and quality of life.

The Benefits of Exercise for Seniors

Regular physical activity offers a multitude of benefits for seniors, including improved cardiovascular health, increased strength and flexibility, better balance and coordination, and a reduced risk of chronic diseases such as diabetes and osteoporosis. Exercise can also help boost mood and cognitive function, which are particularly important for seniors who may be facing social isolation or cognitive decline.

Determining your current level of fitness and stress.

Before beginning a serious program of senior fitness exercises, it is essential to consult with your doctor. This is a piece of advice that is widely advocated and for good reason. Your doctor can provide you with a basic guideline on your current physiology and recommend how you should proceed. However, it’s important to note that regardless of your current state of health, you can still incorporate some form of fitness program into your daily routine. Remember that it’s never too late to start taking care of your health and fitness.
In addition to consulting with a doctor before starting any new fitness program, I strongly believe in the importance of getting an annual complete examination. These visits not only help to prevent potential health problems but also give me peace of mind regarding my physical capabilities.

I have always had yearly exams and the experiences reinforced my belief in the importance of annual exams and how they can help us maintain good health and fitness. Regular check-ups can help detect any potential problems early on and give us the confidence to continue with our physical activities, knowing that we are taking care of our bodies.

The most important thing you can do before you decide to embark upon a serious program of senior fitness exercises is to check with your doctor.

Once you have medical guidance, be honest and rate yourself.

Below Average

Average

Intermediate

Advanced.

  1. Below Average: This fitness rating is typically associated with individuals who have mobility issues or other physical limitations that prevent them from engaging in regular physical activity. These individuals may struggle with basic movements such as walking or climbing stairs and may require assistance or accommodation to perform daily activities.
  2. Average: This fitness rating is representative of the physical condition of the average individual. These individuals are generally able to perform common movements and activities without difficulty, such as walking, running, and lifting moderate weights.
  3. Intermediate: This fitness rating is applied to individuals who are able to perform one level of fitness above the average individual, but who may not consistently engage in physical activity. For example, an intermediate level individual may be able to run a 5k race or lift heavier weights than the average person but may not maintain a regular exercise routine.
  4. Advanced: This fitness rating is reserved for individuals who consistently train in one sport or another and have achieved a high level of physical fitness. These individuals are typically able to perform at an elite level in their chosen activity, such as running a marathon or lifting very heavy weights. They often have a well-rounded fitness regimen that includes strength, endurance, flexibility, and agility training.

Remember, no matter what rating you put yourself in, it doesn’t matter. There is a senior fitness program for you and you are ready to move on.

Deciding on the right fitness program

One of the biggest concerns for seniors when it comes to exercise is the risk of injury. However, with proper precautions and modifications, the risk of injury can be minimized. Seniors should always consult with a healthcare professional before starting any new exercise program, particularly if they have any underlying medical conditions.

As for myself, I consider my fitness rating to be advanced. I dedicate an hour and a half to my training program at least five days a week and incorporate stretching exercises and rest on the other two days. This routine has become an integral part of my lifestyle, and I connect with my mental and spiritual components during the process, often taking the opportunity to meditate.
In terms of nutrition, I practice intermittent fasting and only eat when I am hungry. This approach has worked well for me and helps me to maintain my fitness level. Whie this one may not be for you, it is highy recommended that you find an alternate that accomplished the same goals for nutrition and weight management. I will be exploring these for recomendations in the future for those who choose not to fast.

Of course, I understand that there are others who are also considered advanced and have their own training routines. I do not advocate changing your program as you are considered advanced for a reason. However, I believe that we may share some common issues that we can discuss, and I am happy to offer insight from my own journey, particularly in the area of pain management.

Please note: It’s important to note that these below are just examples and not a definitive list. There are many more activities that could apply to you. Me for example, my current program consists of: Stretching- Breathing exercises- HIT- Brazilian Jiu Jitsu Drills and sparring(rolling)- Light Weight work for strength- and Cardio (jumping rope, walking,sprints)

The point is to pick one or more that you enjoy, commit to them for life and stay consistent.

Here are some examples of senior fitness programs for each rating:

  1. Below Average:
  • Chair Yoga
  • Water Aerobics
  • Tai Chi for Arthritis
  • Seated Resistance Band Exercises
  • Gentle Stretching and Balance Exercises
  1. Average:
  • Walking or Hiking Groups
  • Low-Impact Aerobics
  • Beginner’s Yoga or Pilates
  • Light Weight Training
  • Aquatic Exercise Classes
  1. Intermediate:
  • High-Intensity Interval Training (HIIT)
  • Intermediate Yoga or Pilates
  • Moderate Weight Training
  • Cardio Dance Classes
  • Outdoor Activities like Biking or Kayaking

To get more specific, there are a wide variety of fitness exercises that are appropriate for seniors, depending on their level of fitness and any underlying medical conditions. Some examples include:

  • Strength training:
    Strength training exercises can help improve muscle mass and bone density, which are both important for maintaining independence and preventing falls. Examples of strength training exercises include squats, lunges, push-ups, and bicep curls.
  • Cardiovascular exercise:
    Cardiovascular exercise is important for maintaining heart health and overall fitness. Seniors can engage in low-impact exercises such as walking, cycling, swimming, or using an elliptical machine.
  • Flexibility and balance:
    Flexibility and balance exercises can help improve range of motion and reduce the risk of falls. Examples of flexibility and balance exercises include yoga, tai chi, and Pilates.

Happy training!
The Benefits of Exercise for Seniors

Regular physical activity offers a multitude of benefits for seniors, including improved cardiovascular health, increased strength and flexibility, better balance and coordination, and a reduced risk of chronic diseases such as diabetes and osteoporosis. Exercise can also help boost mood and cognitive function, which are particularly important for seniors who may be facing social isolation or cognitive decline.

 

Pain Tolerance and discomfort management

A common concern for seniors is pain or discomfort during or after exercise. This can be caused by a variety of factors, including improper form or technique, overuse of muscles or joints, or underlying medical conditions. Seniors should always listen to their bodies and adjust their exercise routines accordingly. Additionally, they can consider using over-the-counter products such as non steroidal anti-inflammatory drugs (NSAIDs) or topical creams to help manage pain and discomfort.

Pain tolerance and discomfort management are essential skills that can help individuals cope with physical or emotional pain. Pain tolerance refers to an individual’s ability to withstand pain or discomfort without experiencing significant distress, while discomfort management involves using strategies to reduce or alleviate pain.
There are many factors that influence pain tolerance, including genetics, age, gender, and previous experiences with pain. Research suggests that pain tolerance can be improved through regular exercise, mindfulness practices, and exposure to painful stimuli in a controlled setting.

Discomfort management techniques can include both pharmacological and non-pharmacological approaches. Pharmacological approaches involve the use of medications such as analgesics or anti-inflammatory drugs, while non-pharmacological approaches include techniques such as relaxation, deep breathing, and distraction

While fitness regimens can improve pain tolerance and discomfort management skills, it’s important to acknowledge that they can also cause pain and discomfort, particularly when starting a new exercise routine or increasing the intensity of an existing one. Here are some strategies for managing pain and discomfort resulting from fitness regimens:

  1. Start Slow: If you’re new to exercise, start with low-impact activities and gradually increase the intensity and duration of your workouts. This will help your body adjust to the new physical demands and reduce the risk of injury.
  2. Proper Form: Make sure you’re using proper form during exercises to prevent unnecessary strain on your muscles and joints. A personal trainer or fitness professional can help ensure you’re performing exercises correctly.
  3. Rest and Recovery: Give your body time to rest and recover between workouts. This can include rest days, gentle stretching, or activities such as yoga or massage.
  4. Pain Management Techniques: Non-pharmacological pain management techniques such as ice, heat, or topical analgesics can be used to relieve pain and discomfort.

Consistency

Consistency is key when committing to a senior fitness exercise program. Regular exercise has been shown to improve physical function, reduce the risk of falls and injuries, and improve overall quality of life in older adults.

One of the biggest barriers to maintaining an exercise program is the perception that exercise is unpleasant or too difficult. However, research has shown that consistent, moderate-intensity exercise can be enjoyable and sustainable, even for those who have not been physically active in the past. Once you stay consistent, over time, you will get more pleasure from your regimine and it will outweigh any pain and discomfort you will experience going forward.

Consistency is important because it allows the body to adapt to the new physical demands being placed on it. Over time, regular exercise can improve strength, endurance, and flexibility, which can make daily activities easier and more enjoyable.

Consistent exercise can also provide mental benefits, such as reducing stress and improving mood. Exercise has been shown to boost cognitive function and reduce the risk of cognitive decline in older adults.

In addition to physical and mental benefits, consistent exercise can also improve social connections and reduce feelings of isolation. Joining a senior fitness class or exercising with a group of friends can provide a sense of community and support, which can be important for overall well-being.

Consistency is crucial when committing to a senior fitness exercise program. Regular exercise can improve physical function, reduce the risk of falls and injuries, improve mental health, and provide social connections. By setting realistic goals, finding enjoyable activities, and incorporating exercise into daily routines, older adults can maintain consistent exercise habits and improve their overall health and well-being.

Conclusion

It is important for seniors to challenge ageism and maintain an active lifestyle. By incorporating consistent fitness exercises into their daily routine and seeking proper guidance and modifications, seniors can improve their overall health and well-being, reduce the risk of chronic disease, and maintain their independence and quality of life. Remember to always consult with a healthcare professional before starting any new exercise program, and to listen to your body and adjust your routine

As a senior citizen who looks and feels young, I am proof that ageism does not have to limit our physical abilities. In fact, my personal experience in martial arts, high-intensity workouts, and now specifically Brazilian Jiu Jitsu has taught me that seniors can continue to challenge themselves physically and mentally, no matter their age.

In addition to the exercises listed above, as lifelong martial and fitness enthusiast, I highly recommend if possible incorporating some level of martial arts like Brazilian Jiu Jitsu into your fitness routine. It doesn;t have to be what you see in MMA or competitive venues. There are academies that promote working with seniors. These disciplines offer a unique combination of cardiovascular exercise, strength training, and flexibility and balance work.

Seniors have the ability to challenge ageism and maintain an active lifestyle by incorporating consistent fitness exercises into their daily routine and seeking proper guidance and modifications. By doing so, seniors can improve their overall health and well-being, reduce the risk of chronic disease, and maintain their independence and quality of life.

It’s essential to consult with a healthcare professional before starting any new exercise program and to listen to your body and adjust your routine accordingly.

Remember, age is just a number, and with the right mindset and approach, seniors can continue to push their physical and mental limits and lead fulfilling lives.

I would welcome any questions, feedback, comments or recommendations that would assist the overall senior community with their fight against ageism. It will be greatly appreciated.

Best Regards

Kent

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Posts

Leg Fatigue

0 Comments

Balancing Training for Optimal Seniors' Well-being As we age, maintaining…