Exercise Isn't Just for the Young

This past January and February, I worked with a 90-year-old female client named Helen.  Helen was a previous member of Curves, the all-women gym, and joined my gym when Curves closed unexpectedly.  Helen was in excellent health, trim, active and fit, but she wanted to learn some new exercises and come up with a few different routines so she could continue to live and thrive on her own.  I introduced her to free weights, the elliptical machine, stretching, and a ton of core and balance work.  We worked out twice a week for three weeks and by the end of our sessions, Helen was armed with all new ideas that she continues to follow eight months later.  Three or so days a week, I see her in the gym exercising with her friends and looking like the same fit and trim woman I saw earlier in the year, and it's always great to see her working on those same exercises from months ago.

Helen is probably the best example of some of my older clients taking full advantage of what the gym has to offer and making the effort to learn new things that will benefit her over time.  Admittedly, however, Helen has been blessed with excellent health for most of her life while many seniors in my gyms have numerous issues that they are constantly fighting.  I have two clients, ages 76 and 83, that haven't been as lucky.  They both have numerous physical and neurological problems such as Vertigo, Parkinson's, knee replacements, diabetes and high blood pressure, to name a few. While Helen is the exception, these two other clients (although probably on the extreme side) are more towards the rule when training seniors.  With Helen I could really act as a trainer, but with the others I feel more like a hybrid Physical Therapist/Trainer, which has been a definite learning experience.  However, over the years I've had some success with both of them while following a few guidelines:  stick to the basics, keep it simple and don't be afraid to (occasionally) nag them a like a Jewish Grandmother.  I'll explain that later, but here are some great exercises and ideas to follow if you have Aunts, Uncles, Grandparents or seniors in your lives that have dealt with health issues but still need to stay active:

• Walking, Walking Everywhere:  The first thing I do with both of these clients is go for a walk; one I meet at his house so we walk outdoors for about 25 minutes, the other I meet at the gym so we walk on the treadmill and sometimes on the indoor track.  Walking is simple but the best possible way to warm up.  And I encourage them to not only walk before we exercise, but to try and walk as much as possible, whether it is avoiding elevators in public, parking your car far away from the entrance of a building or even heading to the mall on a rainy/snowy day to get yourself moving.  And this is where the Jewish grandmother nagging comes in because I make sure that they ...
• Stand Up Tall, Keep Their Shoulders Back and Take Big Steps!  Most of us have terrible posture, and over time our shoulders slump and slouch which can lead to numerous back and neck issues.  So I nag my older clients to really focus on these little things which will help them walk straighter, longer, and more comfortably.  Taking big steps is also important because it lessens the drag on your feet and gives you more flow in your legs.
• Standing Up and Down From a Chair.  Really the perfect exercise, because it incorporates balance, leg strength, heart health and concentration all in one.  And think about it, how often do we sit down and stand up from a chair or couch or car seat each day?  For this one, I grab a sturdy metal chair and have my clients sit down and stand up, repeatedly, maybe in a few sets of 10 or 15.  I'll also stand near my clients for this one in case they lose their balance or stagger to one side.
• Steps.  Similar to the chair exercise, this one also incorporates cardio, balance and leg strength.  Sometimes I'll have them step up and down in a up, up, down, down cadence, or I might have them plant one leg on a step and use that leg as the push leg, for a few sets of 15 reps.  Nothing fancy, but effective in all of the above.
• Motion Exercises:  I like to incorporate free weights to their workouts, but I'll have both of them do an exercise, such as a shoulder press or bicep curl, with a leg motion like a side, back or front step with one foot.  Incorporating the motion and movement also forces concentration on balance and is especially beneficial for Parkinson's patients.
• Active Stretches:  Something as basic as an arm circle, leg raise or torso twist can be difficult for seniors, but range of motion is especially important for daily tasks such as reaching in the cabinet for food, looking over your shoulder while driving a car or putting on your seat belt.  I want my clients to be able to accomplish these tasks without any added help or discomfort, and these exercises can help.

Even if you are not a trainer, you might have a Grandparent, Aunt or Uncle that struggles to stay active, but now you know that you can keep it simple and there is plenty for them to do to keep fit.  A little persistence and patience can take you a long way!