SENIOR WORKOUTS AT HOME

AGE SHOULD NEVER BE AN ISSUE

Per George Bernard Shaw, “We don’t stop playing because we grow old. We grow old because we stop playing.”

I should modify my above headline. Age should never be an issue of completion. Certainly, we must adjust our activity. We may need to shorten our sets and reps or lighten our resistances. Seniors who are beginning an exercise program must check with their doctor(s).

At age 82, I can’t fully remember a time when I was not playing a sport or working out in some manner. I do remember schoolyard sports as early as age 7 or 8. This was followed by high school and college sports, then tennis tournaments. I began weight lifting at age 16, but more seriously at 18. Today, I do a workout every morning before breakfast.

Seniors usually must contend with injuries and weaknesses such as cartilage loss. My personal weaknesses are bone on bone knees, arthritic fingers, a right shoulder rotator cuff sprain and lower back pain.

This post will present reasons why seniors may continue to work out (at home or otherwise) and what considerations are necessary.

If any seniors or senior couples are slowly moving along, give them your respect!

WHY DOES IT MATTER?

Forbes Health tells us that those of us over the age of 65 should focus on strength and mobility exercises. Being physically active makes us more independent and better able to perform routine activities at home.

The strength of our muscles and density of our bones are improved. Not only that, but exercise for our hearts and lungs will help offset chronic illnesses or disease.

2.5 to 5 hours per week of moderate intensity aerobic activity is a worthy goal for seniors. The best exercises include:

• Brisk walking, or any walking
• Cycling
• Swimming
• Dancing

Reduced muscle and bone mass are inevitable as we age. Resistance exercise can help to keep us strong. My resistance is generally from:

• Dumbbells
• Resistance bands
• Bullworker tools
• Bodyweight
• My medicine ball

Personally, I like resistance exercises that are easier on my joints. This means less weight with more reps. I still use dumbbells, but with 15 or 20 pounds of weight. I find that Bullworker products give me joint protection as well as challenging movements. The same is true for resistance bands, either with handles or as loops. I have begun to appreciate isometrics as an effective finishing part of my Bullworker exercise or as the entire exercise as I do planks.

My main focus is on my core, though I work back/chest/arms every other day. I do a mile or two on my treadmill 3 times per week.

I have a couple of strong views on senior workouts:

• It is crucial to enjoy what we are doing. This may mean swimming, dancing, long walks or some other activity. If we don’t look forward to a form of exercise, we will not stick with it.
• We must develop the positive habit of exercising for fitness. It must become a readily accepted part of our daily routine, or at least three times weekly routines. First, it requires motivation to get started, but motivation may vary. A strong habit will overcome a lack of motivation. Consistency is the key.

BEING CAUTIOUS

This may be a conundrum. Senior citizens may protect and preserve their strength, mobility and health in general by consistent physical exercise. Also, those same senior citizens may tear cartilage, break bones or sustain other injuries by exercising.

Temple Health gives us several steps for safer exercise:

• Find an exercise you enjoy and stick with it. We can then be aware of any possible problems.
• Know your limits. We must be willing to adapt to age – appropriate activities, walking rather than running, for example.
• Include strength training. Consider resistance bands and yoga if weights are not appropriate.
• Do balance exercises. Consider yoga, Pilates or tai chi. Or practice standing on one leg.
• Stretch! Gentle stretching before and after workout routines will keep us flexible.

• Get enough sleep. 7 to 9 hours is good. 10 hours after a long workout is better.

VIDEOS

Here are a few workout videos for seniors at home.

This 15 minute workout uses chairs, light dumbbells, tennis balls and towels. Very informative.

This 20 minute workout is for elderly people. Light dumbbells, etc.

30 minute workout for seniors. Low impact. Includes balance and flexibility movements.

HOME EQUIPMENT

This section will include equipment that I use at home and other pieces. I will begin with items readily available from Amazon. As an Amazon customer and associate, I like to use their links within my posts when they are relevant. If the link converts into a sale, I may earn a commission. This is affiliate marketing. See in my upper menu “BECOME AN AFFILIATE MARKETER”. This will explain the process.

Each link will show information in detail, pictures, reviews, prices and suggestions for other similar choices.

Resistance bands with handles – full body workout. less than $20.

Loop resistance bands – less than $10

Light dumbbells – with stand

6 lb. medicine ball – this is the exact medicine ball I use. See my prior post on this.

My Nordic Track treadmill – this treadmill has withstood constant use and the quality is excellent, at a lower price

Medical alert watch – by Garmin. Good idea for seniors.

Focus Factor multivitamin – nutrition for the brain

BULLWORKER WORKOUT TOOLS are available directly from Bullworker. I use the Steel Bow and Bow Classic. These give me the opportunity to combine isotonic and isometric modes within one set of reps. They are high quality products. Resistance is easily changed as needed and our joints are protected. Also, the Bullworkers are easily transported when we are traveling and need a workout plan.

See my Bullworker link at the side of my website. Click on the red link for full details.

FINAL THOUGHTS

My transition from active middle – ager to octogenarian has been somewhat seamless, though not quite. I don’t play sports any more, though I am still a fan. I work out at home more consistently than ever before, but with lighter resistances. My weight stays steady at 174-180 pounds.

The process of my aging has been a sequential ending of my participation in sports. No basketball since age 25, no serious tennis after age 55, no tennis of any kind since age 73, no golf since age 77. My exercise routines have dropped off in intensity in a similar manner.

But we can maintain some level of exercise for our lifetimes, if we are willing to adapt. Fortunately, we can be challenged by lesser weights or lighter routines. In doing so, we can avert injuries.

It’s all part of a fitness lifestyle!

Please leave me any comments or questions in the “Comments” section below.

Let’s stay active!