Senior Fitness: Working out with Mom
I live with my 79-year-old mom who has diabetes. Since she is in the Covid-19 high-risk category, keeping her away from crowds presents a challenge to staying active. The pandemic has nixed one of her favorite ways to exercise -- mall walking. As a personal trainer with a passion to help seniors, my goal is to find fun ways to keep her moving.
Though she doesn’t like to go out on windy days because of the dust that kicks up in our desert environment (we live in the Las Vegas area), on calm days we walk in our neighborhood and do strength training twice a week.
Walking is great for seniors (and everyone for that matter). National guidelines say that we should get 150 minutes (2.5 hours) of moderate cardio exercise a week. But resistance training is just as important to build muscle, bone density, and strength. After 30, inactive people can lose as much as 3% to 5% of their muscle mass each decade.
Why is strength training important for seniors? Staying independent and avoiding falls and broken bones are concerns many seniors share. The benefits of resistance training can combat these fears. But what if you’ve never exercised? Is it too late?
It is NEVER too late to start building your strength.
A lot of exercise programs are designed for people who can move with some ease.
But I’ve worked with seniors with little or no flexibility. They can’t get to the floor to sit or lay on their backs, or if they can, they can’t get up. Also, many have joint issues in their knees, hips, and hands. Some can’t lift a 2-pound weight.
So exercise programs for seniors or others with physical limitations need to be tailored for their levels of fitness. My philosophy is to meet my clients where they are and build from there. We all want to get from A to Z, but we have to take it step by step -- A to B to C, etc., not a single jump from A to Z.
My mom and I created a beginner session designed for seniors and those with limited mobility or are new to exercising. All you need is a chair. A pair of weights (or water bottles or cans) is optional.
We hope you enjoy it. Remember: It’s never too late to start exercising. Let’s move!
Want to receive more workouts and inspiration to stay strong and vibrant? Join the yes2next email list!