Silver SneakerGeared Toward Senior Citizens

Created by:Scott BrysonBetsy HuffEric Sellitto

Major Components To Senior Fitness- Cardio or Aerobic

- Resistance

- Flexibility

- Balance

Flexibility Training

Just as it is for athletes, weekend warriors, & everyone in-between stretching is important for overall physical health.

For the Elderly it helps to keep flexible due to their sedentary lifestyles and inability to do some workouts.

Stretching can help them tend to their everyday activities.

Types of Stretches

Dynamic These stretches have you moving certain body parts

instead of holding the stretch. These are more for pre-workout to get blood pumping

and not to over stretch the muscle prior to working out.

Static These stretches have you holding the stretch for 30-60

seconds to stretch the muscles for more flexibility. These stretches are more for after a workout, cools the

muscles down and makes sure you have the proper length- tension in the muscle.

Areas of Stretches

Neck

Shoulder

Arm

Chest

Back

Ankle

Hamstring

Quadriceps

Hip

Calf

Joint Movements

Neck flexion, extension, lateral flexion

Shoulder flexion, extension, ab/adduction

Leg extension, flexion, ab/adduction

Hip flexion, extension, lateral flexion, ab/adduction

Lower back flexion, extension, lateral flexion

Ankle flexion, extension

Resistance Training

Research has shown its good for both men and women of all ages

Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density

Who it Benefits

Benefits senior population dramatically

Studies have shown it reduces symptoms of many chronic diseases

Obesity

Diabetes

Osteoporosis

Many others

Modifications to Exercise

Some people are limited by weight bearing exercises due to injuries

Silver Sneakers classes have developed non-weight bearing workout classes

Seated Band Press

While sitting, press up with band for added resistance

Provides more stability versus standing

Non-weight bearing

Seated Hip Flexion

While sitting, keep leg at 90 degrees and lift up

Non-weight bearing

Easier on people who do not have the balance and coordination while standing

Balance Training

By improving the hip and leg muscles and retraining them to accommodate a shift in weight, we can prevent falls and give the client back their sense of independence.

One out of three senior citizens fall each year

Split Squat

• This is a well know exercise

• It is really great for improving balance because you are focusing on shift your weight to each foot accordingly

• This is one of the exercises that we will performing but with an upward and downward motion

• This can also be done using a chair as support

Heel to Toe Walking

• This exercise is also focusing on weight shift and finding balance once the equilibrium has changed

• As you see in the picture there should be a person there to assist the client if need be

Work Cited Nihseniorhealth.gov

Sdmesa.edu