PURSUING HEALTH AND MOBILITY SAFELY

by Eden Serena

For most seniors, the idea of stripping down to a swimsuit or going for a five-mile run can be easily dismissed! Even low impact exercises such as yoga, leave people imagining themselves in tight-fitting yoga pants, and facing more twists and turns than you’d find in a complex crime movie.

It’s hardly surprising therefore, that only 26.1% of older Americans (29% of men) participate in light to moderate aerobic activity for at least 30 minutes per day.

And yet, ask any senior what their main fear of aging is and the chances are it will either be losing mobility through falling or mental decline.

While it’s easy to dismiss any form of exercise, when carried out with care, low impact exercise can be helpful for reducing stress, strengthening bones, improving balance, and offering a positive impact on brain health. The National Institute of Ageing stresses that tailored yoga, in particular, can improve balance and muscle strength, in turn, reducing the risk of falling.

Thankfully, low impact exercises tailored to the senior community are becoming increasingly popular. However, staying mindful of the following ‘Care Considerations’ can help you yield the benefits without the risk.

Care Consideration 1: - Class matching Someone attending their first weight training class wouldn’t go straight for the 5340lb world record lift; injury would be inevitable. It’s vital to match your ability level with the classes offered.

Does the instructor specialize in exercise for seniors? Will they offer advice and modifications if needed, and limit class size in order to give personal attention to each participant?

For some seniors, chair yoga can be a good start. I love to see some of my participants starting out with chair yoga and then moving on to standing yoga as they develop their muscle strength, mobility and balance.

Care Consideration 2: - How much, how often When starting out, it is generally safe for seniors in good health to do between 15 to 30 minutes a day, three to five times a week. From there, you can gradually increase the duration and frequency as you progress. The Centers for Disease Control and Prevention recommends that older adults get at least 150 minutes of moderate-intensity exercise such as yoga every week. If you have any health issues or limitations, listen to your doctor’s advice and adjust the exercise accordingly.

Care Consideration 3: - Physical, Mental and Emotional But loss of mobility is just one of the fears of aging; cognitive decline is another. While exercise is good for strengthening the body, mental ‘exercise’ and meditation are good for strengthening the mind and memory. Keep your eyes out for classes that combine physical, mental and emotional activities.

Care Consideration 4: - Poor technique Another important issue is your technique. Listen to the instructor carefully and follow their demonstrations. Are they watching you carefully and gently adjusting your positions when necessary? Many injuries can be attributed to doing repetitive actions with poor technique. Your posture, especially the position of your head is particularly important for balance. If your head is drawn too far forward or angled down, that can draw your momentum forward and affect your balance.

Care Consideration 5:- Reducing your heart rate Always have the confidence to adapt and leave out anything that feels uncomfortable or takes you outside of your comfort zone. Slight stretching of your muscles is acceptable, but the sensation shouldn’t go beyond this. Stretch is good, pain is not!!

Care Consideration 6: Clothing Wearing well-fitted shoes with a good sole may reduce the chance of slipping and comfortable clothing will allow you to move without restriction.

Over the years I’ve had the pleasure of seeing so many seniors change their lives through mind, body and balance classes, including the gentleman who confidently stood up unaided despite starting my class unable to do so and the lady that prevented a fall by using a catching-ourselves technique that we practiced in class. I hope this helps you improve your mental health and mobility safely.

Eden Serina is a former athlete with over a decade of experience in senior fitness. She is a fully qualified Certified Personal Trainer (American Council on Exercise), Certified Yoga Instructor (Yoga Mittra, Yoga Alliance), Silver Age Yoga Instructor, Senior Fitness Specialist, ABC (Agility, Balance, Coordination) Training Specialist and holds both Balance & Fall Prevention and Strength Training for Older Adults Certification. She currently teaches senior yoga and senior fitness classes at recreation centers, assisted living communities and online.

*This information is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Before starting any exercise program, please consult with your physician.