A Life Changing Workout for the Elderly
Elderly muscle is highly responsive to resistance training and a regular exercise routine can greatly improve quality of life. This easy to follow 30 minute workout will strengthen your bones, joints, muscles, improve mobility, stability and burn fat all in one session.
As an elderly person, it is very hard to stay physically active. Safety, an aching body, painful joints and mobility issues may prevent participation in an exercise program. In addition joining a gym is just not suitable for the majority of people, it can be an intimidating jungle of machines with a busy, serious atmosphere.
Health and fitness is about finding what is right for your body and mind. There is no one correct answer, this book will provide a good basis from which to improve your health and discover what feels good for you.
I stress that exercise is not only suitable for the elderly but can also improve quality of life more than any other mechanism. All exercises in this book are designed to be used in the privacy of your home using only bodyweight and a resistance band, they can be adjusted to your needs as will be explained.
This exercise routine is designed to be used from 1- 3 times a week depending on your current fitness levels. Make sure to leave at least 1 or 2 days rest between workouts to allow the body to recover.
Mobility Warm Up
This is the first stage of your workout, it is designed to improve your mobility and prepare your body for the rest of the session. These exercises will strengthen your joints, increase the amount of synovial fluid into the joints and as a result decrease chronic joint pain. Each exercise will last from 5-10 repetitions, the idea here is to put the joints through their full range of motion.
I suggest doing 5 repetitions for each exercise below in week 1, then 10 repetitions in week 2, and 15 repetitions in week 3. 15 repetitions is the most that I want you to do. These exercises can be done sitting or standing.
Neck Circles
Slowly and smoothly make a circular motion with your neck, after
5 circles, change direction and complete another 5 circles
Shoulder Swimmers
Swing one arm backwards 5 times a full 360 degrees as if you were doing the back stroke in a swimming pool. Then swing the same arm forwards 5 times. Repeat this with the other arm. This picture shows the start of the movement, however ensure that you swing the arm a full 360 degrees if possible.
Shoulder Shrugs
Shrug the shoulders up and forwards 5 times just as you would if you were ‘shrugging’ in everyday life. Then shrug the shoulders 5 times up and backwards.
Side Bends
Either sitting or standing, bend towards one side of your body then immediately bend to the other side. It is important to keep your back straight and bend straight to the side rather than hunching over and forwards. Do 5 side bends on each side.
Chest and Back Huggers
Swing both arms laterally across your body as if you were hugging yourself, do this movement 10 continuous times with no holding of the movement at any point.
Wrist circles
Make a fist with each hand and rotate the wrist in circles, do this for 10 seconds and then change direction.
Hip Circles
Place your hands on your hips, and make a circular motion with your hips 5 times, then stop and repeat the movement 5 times in the other direction.
Leg Swings
Holding on to the wall, swing your right leg laterally across the body 5 times. Stop, then swing your left leg laterally across your body 5 times.
Knee Circles
Place your legs together, bend your knees and place your hands on your knees. Make a circular motion with your legs, do this 5 times then change direction for a further 5 repetitions.
Strength Exercises
These are the hardest and core exercises of the workout and they require focus and a determination to do your best, your best is always enough. The following exercises will build muscle, bone and joint strength. In addition they will improve stability and burn calories. There are variations depending on your abilities, simply choose which variation meets your ability levels for each exercise.
Exercise One- The Squat
This is a fantastic lower body exercise. It greatly strengthens the lower body and is a must for any good exercise program.
You can either do this exercise unsupported (hardest) holding on to a chair or surface in front of you (moderate) or using a chair behind you (easiest).
For this exercise relax your hands by your sides, push your hips backwards and then bend your knees. It is important to keep your back straight and head up throughout the whole movement, do not hunch your back over. Then once you are at a point of tension drive your body upwards to the starting position.
Start with 4-6 repetitions, have a one minute break and then do another 4-6 repetitions. As the weeks progress you should be able to do more repetitions. The aim is to reach 15 repetitions, when you can do that it is time to make the exercise harder. This could take weeks to months to achieve, there is no rush and be careful with this exercise, do not go so far down that you fall over, know your point of tension and then safely return to the starting position.
These 3 diagrams show the 3 variations of the squat from the hardest unsupported movement, to holding a chair in front, to the last and easiest movement which is a sit to stand variation. For the sit to stand movement, simply sit down and stand up as shown above.
Exercise Two- The Push Up
The push up is an under used exercise and sometimes seen as a ‘warm up’ exercise however I believe that it is one of the most effective exercises that a person can do. It works the chest, shoulders, core and arms all at the same time and everybody can do it as I will explain.
The push up can be done using a wall (easiest), on your knees (moderate) or as a complete movement (hardest). It is important to keep the back straight at all times, do not hunch the body over as you drop down and then push up.
The Wall Push up- This is the easiest form of push up. Place your hands on the wall at chest height, lower your body towards the wall and at the point where your nose is about to touch the wall push away from the wall using only your arms, not your legs. Do 4-6 repetitions, have a minute break then do another 4-6 repetitions.
The Knee Push Up- This is a moderately hard variation which can be done by most beginner exercisers. On all fours place your hands shoulder width apart under the shoulders and shift your body weight forwards onto your arms, this is your starting position. Then complete the push up whilst on your knees the entire time keeping your back straight throughout the whole movement whilst shifting your weight forwards.
The Standard Push Up- Start on your toes and hands, with the hands shoulder width apart and underneath the line of the shoulders. Keeping your body completely straight lower your body down until your chest is about to touch the floor, then raise the body up using the arms, it is vital that the body is straight throughout the whole movement and that it does not deviate from this position. Do 4-6 if possible, then have the one minute rest and perform another 4-6 repetitions.
Exercise Three- The Wood chop
This exercise can be done sitting down or standing depending on your current ability levels.
This exercise will work your core, the muscles at the side of your body and also many back muscles, it will also train functional movement which aids in the performance of daily chores. This exercise can be done using only your hands (easiest) using wrist weights or light dumbbells(moderate) or using a medicine ball ( hardest).
Start with your hands at the right hip and then move the arms and body up high towards the left side in a diagonal rotational manner. There should be a slight bend in the knees and a bit of twist in the body for this movement . Do not keep the body frigid as this can cause back pain, make sure that the body is loose and there is a nice fluid twist in the body as the movement is performed. However be careful not to hunch the body over at any point in the movement.
Repeat this movement 5 times then change the direction, starting from the left hip and bringing the hands up towards the right side. If it is too easy just using your hands you can hold weights in your hands or hold a medicine ball to make it quite difficult.
Exercise Four – The x walk
This is a highly effective exercise for hip mobility, hip strength and it helps with lower back pain. For this exercise you will need a resistance band, they are very easily available and cheap and there are hundreds of exercises you can do with them.
Place the resistance band on the floor and stand on it with both feet, the further apart your feet are the harder it will be see so place your feet at the distance that is right for you, for this exercise the feet need to be as wide apart as is comfortable for you.
Pick up the handles and then cross over the handles so that you are holding them with the opposite hands and pull the handles tight so there is tension.
Then walk laterally to one side keeping the bands tight, take small steps, once you have taken 6 steps stop and take 6 steps the other way. Have a rest and then repeat this exercise.
Exercise Five- The Calf Raise
This exercise strengthens the calf muscles which will help with walking and other weight bearing leg movements in daily life. You can either do this exercise using a wall or supportive surface (easiest) or completely unsupported (moderate-hard).
Simply raise all your body weight up onto your tip toes, hold it for 1 second then return to a normal stance. Repeat this movement 6 times, have a 1 minute break and then complete another 6 repetitions.
Cool Down Stretches
Perform these four stretches to finish the workout and help prevent muscle soreness in the following days.
Stretch 1: Stand up straight and lift your arms straight to the sky, keeping your head forwards, feel the stretch along the back as you keep your back straight and reach the hands towards the sky. Hold the stretch for 10-15 seconds.
Stretch 2: Place one arm across the body under the chin, keep the arm as straight as possible and using the other hand push the elbow of the extended arm further under the chin to create more tension. Hold for 10-15 seconds then change arm.
Stretch 3: Stand up straight, keeping your legs straight at all times bend over with your upper body until you feel tension, at that point hold the stretch for 10-15 seconds.
Stretch 4:
Either using a supporting surface such as a wall or kitchen side, raise one leg behind your back and hold it in position using your hand. Make sure to keep the knees and legs as close together as possible and do not lean forwards or backwards too far, stay in a neutral position.
This completes the workout.
In Review, this is the Workout Program
Mobility Exercises
Squat
Push up
Wood chop
X Walk
Calf Raise
Stretching
Gradually increase the amount of times you do this workout from one to three times a week. In addition gradually increase the amount of repetitions per exercise and increase the hardness of each exercise as outlined above.
A further ebook will be available in January 2012 for graduates of this workout and will outline a progressive more challenging workout.
Please visit my website www.fitlifecy where I have a useful blog and links to many fitness related articles. I offer an in home personal training and nutrition service for the Paphos, Cyprus community. Please contact me at fitlifecy@gmail.com for further details.
Written By:
James Linker BSc Sports Science Personal Trainer (ACE) Sports Nutrition (ACE)