Fitness For Seniors

Here are three exercises, which if you try to perform daily for the rest of your life will help you stay mobile and allow you to perform activities of your daily life. These exercises will train the muscles that you need to stand, walk and lift and help you recover from a fall.    If you practice these exercises daily, you will have a better chance of remaining active and independent throughout your senior years. Sit to stand This is an exercise involving movement from a sitting position to a standing position.  Why is it useful?  One of the most common activities of daily living is standing up. We spend much of our time sitting; at a desk, on a bus or train, in a car, on a sofa, at the table. Unless you take action, as you age, your glutes will weaken. You will have issues with back pain. Eventually, you will lose the ability to stand and be dependent on others to help you.  If you practice moving from a sitting to a standing position for the rest of your life,...

Here is my trainee's training activities for today. The focus has been on developing developing lower body strength (glutes, hamstrings and quads) as well as shoulder (deltoids and rotator cuff)   Warm up with stretches (5 minutes) Exercise 5 x TRX inverted rows followed by 5 x wide grip external rotation of the rotator cuff. 5 sets. 5 x 5 kg dumbbell push press (right side and then left side). 5 sets each side 5 x 6 kg dumbbell push press (right side and then left side). 5 sets each side 5 x 5 kg dumbbell push press followed by 5 kg dumbbell strict press. 5 sets each side. 5 x 6 kg dumbbell push press followed by 6 kg dumbbell strict press. Right side followed by left side. 5 sets each side. 15 x 10 kg sandbag front squats 15 x 15 kg sandbag front squats 15 x 10 kg sandbag front squats with placing the bag above shoulder height 15 x 15 kg sandbag front squats with placing the bag above shoulder height 20 x 12 kg kettlebell swings Cool down with light stepping (5 minutes) Note...