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Geriatric Fitness. Mike Bohrer Exercise and Fitness for Seniors. Healthy aging Longer life Everyone can benefit from exercise!. Importance. Increases metabolism Lowers risk for disease Reduces impact of chronic conditions Improves mobility, flexibility and balance. - PowerPoint PPT Presentation
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Mike BohrerExercise and Fitness for Seniors
Geriatric Fitness
*Importance
*Healthy aging*Longer life*Everyone can benefit from exercise!
*Benefits of Exercise - Physical
*Increases metabolism *Lowers risk for disease *Reduces impact of chronic conditions *Improves mobility, flexibility and balance
*Benefits of Exercise - Mental
*Improves sleep*Boosts mood*Confidence
Exercise keeps your brain active!
*Getting Started
*Get medical clearance*Set short-term goals*Start slow*Make an exercise schedule
*Safety Precautions
*Eat a healthy meal rich in carbs 3-4 hours prior
*Drink water before, during, and after
*Stretch before and after
*Maintain proper form
*The Four Building Blocks of Senior
Fitness1.Cardiovascular
Endurance2.Strength Training
3.Flexibility4.Balance
Keep these in mind when creating an exercise schedule…
*Gets heart pumping
*Improves the health of your heart
*Improves endurance for daily activities
*Walking*Stair climbing*Cycling*Swimming*Dancing
*Cardiovascular Endurance
*Strength Training
*Motion against resistance*Builds muscle*Strength and
power helps you stay independent
*Lifting light dumbbells*Machines*Bodyweight
exercises*Resistance bands
Don’t have access to free weights? Try using weighted everyday objects that fit in your hands…
*Soup cans*Water bottles
*Laundry detergent jugs (heavier)
*Flexibility
*Ability of joints to move through a full range of motion
*Makes you less prone to injury
*Increases range of motion for physical activities
Yoga is excellent for improving flexibility and reducing stress!
*Balance
*Standing and stability
*Improves posture
*Reduces risk of falling
*Yoga improves balance too!
*Popular and Effective Exercises
for Seniors
*Walking – free and can be done anywhere
*Water aerobics – fun and easier on joints
*Yoga – reduces stress, improves flexibility/balance
*Light weightlifting –chair-bound adults can lift free weights
Chair-bound Workout with
Resistance Band
*Fitness Classes*Make new friends*Helps keep you motivated *Learn new exercises and activities
Find classes and events taking place at Virtua Fitness Center in South Jersey
*Exercise for Free!
*Stretch*Do neck rolls while watching TV*Go for a walk*Climb stairs*Rent exercise videos at the library*Bodyweight exercises (ex. wall pushups)
Wall Pushup
*Helpful Tips*Keep a log*Find an exercise buddy*Focus on your improvements*Listen to music during exercise*Watch movies or read on stationary
machines
More tips to make exercise easier and fun
References
*http://personaltrainercentral.com/articles/fitness_for_older_adults
*http://www.virtua.org/health/seniors.aspx