Fitness options
FUNCTIONAL EXERCISES
For example, a squat is a functional exercise because it trains the muscles used when you sit down and stand up from a chair or pick up items from the floor.
Rows and curls train the upper back and arms, which are the muscles you use in lifting and carrying heavier objects.
Loaded carries challenge the core muscles and encourage focus on proper posture.
Working out on the TRX unbalances the body and helps teach core stabilization while lifting and turning. (Think getting your grandchild out of the car seat!)
The following article from the Silver Sneakers website describes several different functional fitness exercises.
Seven Functional Movements Every Older Adult Should Be Able To Do
PILATES
Body awareness is central to Pilates exercises, which gives it a cognitive component that strongly enhances its benefits for older adults.
Performing the precise Pilates movements properly requires constantly thinking about what you are doing and where your body is in space.
- Is your leg aligned with the midline of your body?
- Is your entire upper back in contact with the mat?
- Are your abs contracted?
- Are your heels elevated and your toes curled?
Pilates exercises can be performed on the floor mat, table, or reformer, and there are other specialized types of Pilates equipment.
The following article from Silver Sneakers describes some basic Pilates exercises:
The At-Home Pilates Workout for a Stronger Core
PILATES
Body awareness is central to Pilates exercises, which gives it a cognitive component that strongly enhances its benefits for older adults.
Performing the precise Pilates movements properly requires constantly thinking about what you are doing and where your body is in space.
- Is your leg aligned with the midline of your body?
- Is your entire upper back in contact with the mat?
- Are your abs contracted?
- Are your heels elevated and your toes curled?
Pilates exercises can be performed on the floor mat, table, or reformer, and there are other specialized types of Pilates equipment.
The following article from Silver Sneakers describes some basic Pilates exercises:
The At-Home Pilates Workout for a Stronger Core
WATER EXERCISES
Like Pilates, water exercise can help you improve your posture and strengthen your core.
According to Harvard Health: Weak or inflexible core muscles can impair how well your arms and legs function. And that saps power from many of the moves you make. Properly building up your core cranks up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do. Having a strong core helps prevent injuries, eases lower back pain, and improves posture, balance, and stability.
Adding resistance devices such as flotation belts, buoys, hand and/or ankle weights or noodles can make your water workout more challenging.
What Our Clients Are Saying
After years of intense physical activity riding horseback, swimming, and whitewater canoeing, I had ruined my back, totally worn away the cartilage in my knees, and torn both rotator cuffs. So I slowly faded into couch potato-hood. After getting both knees replaced I at least started water aerobics but was able to do little more. But, by then my back was so weak that I was having a hard time walking more than a few yards and standing was intolerable.
In November last year, I was disappointed because water aerobics wasn’t enough. Luckily we got a new water aerobics instructor then – Susan Longley. After talking to Susan one day in the locker room, I decided to start strength training with her twice a week. Great decision! After 6 months I am MUCH stronger. Even my massage therapist is noticing the difference. Also, Susan has isolated the muscle that is probably causing my back pain. My chiropractor and massage therapist concur with Susan’s theory and between the three of them, my back is getting stronger. I am so grateful to Susan for all her encouragement and help. She’s particularly supportive when I get down because I don’t feel like I’m progressing quickly enough. I am confident that I will soon be back to my old active lifestyle and that brightens my whole life.
Thanks a million, Susan!