You may have noticed while flipping through fitness-related magazines that most fail to show photographs of senior men and women exercising. Don’t let them fool you—20-somethings aren’t the only ones reaping the benefits of cardiovascular and strength training, and flexibility and balance work. Many seniors are exercising and feel better because of it. In addition, balance work will help seniors maintain
confidence in their ability to move around in everyday life—whether on cobblestones, stairs or carpeting. For those who aren’t taking advantage of exercise, for whatever reason, read on and maybe you’ll start to consider the options.
Unlike the giant aerobics classes of the 1980s, many fitness programs at the Bellevue Club today involve much smaller groups of people. This is particularly beneficial for seniors, as it means more individualized attention during class to address any issues that arise. And, says Club member Vicki Williamson, “What I have found is that everybody has something they cannot do. Teachers are good at finding something else (for you) to do.”
Vicki, 60, participates in the Senior Kinesis and Senior Conditioning classes on Mondays, Wednesdays and Fridays. She originally started exercising because the rheumatoid arthritis she had when she was young was causing pain. After years of different medications with strong side effects and no relief, Vicki finally tried exercise. Now, 25 years later, she doesn’t take any medication for her arthritis. The classes she participates in, designed for seniors, include work on balance, strength and flexibility. “It doesn’t take a whole lot of time,” says Vicki about the classes, “but I really, really feel good.” In her Kinesis class, participants rotate through a variety of exercises, using both the Kinesis equipment and traditional weights. The class ends with stretching. All the exercise has helped more than Vicki’s arthritis symptoms. Because of arthritis, her right leg is thinner and hasn’t been
Vicki Williamson in Senior Conditioning class.
as strong as her left, causing balance issues. In addition, Vicki suffered an aneurism a few years ago that also affected her balance. Now, she says, her balance has dramatically improved. Balance work for seniors is important because with better balance, there is going to be less fear of falling, and a smaller chance of falling, which results in a reduced chance of breaking something in a fall and avoiding even bigger problems. While some people believe balance is just one of those things that is lost with age, that is far from the truth. With a little work, balance can be maintained or improved. Working on balance is just one thing that can be done to improve everyday life situations.
Peter Barrett and his wife, Jane, on a bicycle trip.
Another good way to train for everyday life is with Kinesis. Because the cables are free moving, users aren’t limited to a bicep curl, tricep extension and leg press as is the case with traditional weight machines. Instead, “traditional” moves coupled with side steps, balance work or squats can create hundreds of combinations that will strengthen the muscles needed for activities, such as gardening, shopping, playing with grandchildren or golfing. Exercise into the golden years isn’t just to regain what might have been lost sometime between 25 and 65. It also helps active seniors stay that way. Member Peter Barett, 73, says he has played sports and stayed active his entire life. Now he and his wife are regulars at the Club. They participate in a weekly yoga class, and Peter also tries to fit in a few aerobics classes and two sessions in the weight room weekly. He says his activity goals at the Club do change, especially during summer months when they are interrupted with a golf game or hiking. His exercise, however, has helped him to stay active—“that and probably genetics,” he says. There is also a mental component of exercise for Peter.
“You feel good when you’re tired ... There is an element of gratification that comes from having exerted yourself.” The gratification comes from sacrificing time to take care
of yourself.
There is also a social aspect to working out, says personal trainer Jason Kennedy. And being in the company of others helps decrease anxiety, depression and stress. Vicki says she has made new friends in her classes, and it’s fun to see the same people each week. Newcomers to classes shouldn’t be intimidated, either. Even with difficult work like balancing on Bosu balls, says Pam Crosetto, 60, everyone starts in the same place. “It’s fun because nobody could (balance on the Bosu) in the beginning anyway,” she says, “or you wouldn’t be doing it. You learn how to stand on the ball to get better balance.” Both she and her husband, Bob Crosetto, 71, were unable to even stand on Bosu balls when they started working with Bethany Hargett last year. Now both are able to balance and lift weights—“There are still times we wobble and need to put the other foot down,” says Pam. But, she says, “We’re past the age of competition. Now we just want to move.”
The Crosettos train two or three times a week on Kinesis and in the weight room. Each workout is
30 minutes. Not enough time to become exhausted, says Bob, but still enough time for a good workout. Plus, says Pam, with just
30 minutes not only have they set
a realistic goal, but also “it’s kind of embarrassing to bail out on half an hour.” Both Pam and Bob work to strengthen their core muscles. “For me particularly,” says Bob, “I have bad knees. I couldn’t believe that if you work on strengthening your hips it’ll help your knees. But it did.” The Crosettos started working out at the Bellevue Club in a Kinesis class, but
Bob Crosetto works on his balance and lower body strength.
because of busy schedules, switched to personal training sessions. This enables them to work around hectic days and still fit in a workout. That is just one advantage of personal training. The personal attention also lets them get a customized workout for their particular goals. For seniors with past injuries or current limitations, personal training might in fact be the best approach. “A personal trainer has specific training and knowledge to know what exercises will be safe for you, and what exercises you need to avoid,” says Jason. “Any past injuries are always taken into account.” All the personal trainers at the Bellevue Club, says Jason, are college educated, certified through national certification boards and have been trained to work with seniors. They will also all work to create a program that is not only beneficial and safe, but also fun—“exercises they like, not what we think they should be doing,” he says. Working with a trainer can also combat two common fears for new exercisers, says personal trainer Lyn Bailey. It ensures that someone is right there, guiding a client so there isn’t the fear of looking foolish and confused, which can happen in a brand-new group exercise class. The guidance by a trainer also can ease the fear of injury because a trainer makes sure that movements are done correctly and safely. Lyn also says instruction in tai chi can help make exercise safe. Lyn is a certified tai chi instructor, and she says the mind-
body connection the practice encourages helps all participants—not just seniors—tune in to their body and be aware of anything that doesn’t feel quite right. Exercise is not what it used to be, says Lyn. It’s not your physical education classes from childhood and it’s not the giant aerobics classes of the 1980s. “For whatever your interest is,” says Jason, “here at the Bellevue Club, I think we do a pretty good job of offering a particular venue. If there is something you’re interested in that we don’t offer, send us a note.”
Pam Crosetto works her arms as well as her legs in a training session.
When the pool feels closer to home than the treadmill, the Aquatics
Department at the Bellevue Club has two different water aerobics classes, each on Mondays, Wednesdays and Fridays. First up each day is the Deep-Water Challenge class, where participants use floatation belts or leg cuffs
and resistance equipment in the competition pool to get a total body workout. The second class of the day, AquaFit, has proven to be a hit, with some
participants coming since the Club started the class. This class is held in the recreation pool, so the water level varies and participants can decide how deep they want to be when they exercise. Participants do not need to know how to swim. The instructor of the classes, Sue Henderson, started teaching after she lost 75 pounds participating in a water aerobics class. Sue has been teaching for years and has a real passion for water workouts, especially for the health benefits. Being in the water when exercising, she says, helps lower triglyceride levels, lowers blood pressure up to 48 hours after a workout, helps blood circulation and allows for a greater range of motion. It’s also incredibly gentle on the entire body, including joints that might suffer from arthritis, and because participants are in the water, there is no fear of falling. All the participants in a recent Wednesday morning class were eager to share their excitement for the class. One participant had gone to the doctor with lower blood pressure and triglycerides after AquaFit—the doctor wanted to know what workout had created such impressive results. Another said after hip surgery five years ago, eight months of water aerobics created a 95 percent recovery. And for one woman, AquaFit meant the ability to exercise in a meaningful way when she previously couldn’t get around the block. Another fact of AquaFit: “You don’t get sweaty.” And probably the most important: “It’s fun, too.”
Here are some great balance and stability exercises you can try at home or in the Club. Please make sure to meet with a personal trainer first to ensure that you are performing the exercises correctly. You should also check with your physician prior to starting any exercise routine. Start by standing on your left foot, and have your right foot just hover above the ground. Making sure
your right foot doesn’t touch the ground, begin writing each letter of the alphabet from A to Z with your foot. You may write in cursive, all caps or lowercase letters. Perform
1-2 sets on each foot. You may start out by holding a chair or placing your hand on a wall to maintain
balance. Over time, try to see how many letters you can get through while maintaining total balance.
If a group exercise class sounds interesting, there are a few different options to try.
Each class is especially beneficial for seniors. Guaranteed to keep you feeling young at heart, this class incorporates bands, balls, weights, tubing and partner-assisted exercises to keep the body moving. Yoga and ACSM-certified health and fitness instructor Tamara Weiss or NSCA-
certified and Heartzones Blue Shirt certified personal trainer Mary
Worley will lead the class through various drills to focus on stability, agility and balance. All physical limitations are taken into consideration to provide the safest and most effective workout for every body in order to overcome limitations and build new strengths. Tamara even finishes the class with gentle yoga and core work. The focus of Senior Conditioning is to keep the body moving and also make sure everyone has fun—participants can often be seen working hard with smiles on their faces. This group personal training approach to fitness uses a variety of equipment to focus specifically on core strength, hip strength and balance. The class is designed for seniors who want to remain strong and sturdy. Participants will enhance cardiovascular and muscular endurance through the use of dynamic exercises performed on Kinesis equipment that replicate movements from everyday life, including bagging groceries, gardening and standing from a sitting position. Registration is required for this class. Flexibility is a key of life. In this 30-minute class, participants expand their range of motion for a better quality of life. Stretching is necessary to maintain flexibility, and often pain can be alleviated by stretching. The class emphasizes finding the best stretches for each individual and determining how the breath helps each move. As a health-enhancing art, tai chi promotes strength, stamina and flexibility, and reduces stress while tempering the joints of the participants. Because the whole body moves as one, tai chi cultivates the link between mind and body, enhancing balance and coordination. It is completely nonimpact. According to a study conducted by the National Institute of Aging, older people taking part in a 15-week tai chi program reduced their risk of falling by 47.5 percent. Practicing tai chi regularly can reduce anxiety and depression, improve balance, coordination and stability, improve sleep quality, relieve chronic pain, slow postmenopausal bone loss and reduce blood pressure. The Bellevue Club offers two tai chi classes, and private lessons are also available with Jerome Powell or Lyn Bailey. It’s no secret that yoga is a great workout. Yoga also is designed to keep participants younger and more energetic through the years. Yoga incorporates various fitness-related components that are important for both men and women of all ages. Some of the benefits of yoga include increased core stability and im-proved flexibility, balance and self-awareness. A variety of yoga classes, as well as private yoga instruction, are available. Please contact Fitness Director Sue Matyas at 688-3255 for recommendations regarding a yoga program.
Begin by standing on one foot, with fully upright posture. Hold for 30 seconds, each side. Once you’re able to hold your balance without wobbling, try closing your eyes. Make sure to keep near a wall or close to something sturdy that you can grab onto in case you lose your balance. Perform 3-5 sets.
Begin by sitting in a chair or on a bench, lean slightly forward and stand up from the chair. Try not to use your hands to help you. Perform 1-2 sets of 10-15 reps depending on your fitness level. Always make sure to keep your knees in line with your toes.
Tie a Dyna-Band around both ankles, keeping ankles 4-6 inches apart. Side step 4 times one direction and then the other. Make sure to keep your chest and head up, and focus on keeping your abdominal muscles tight. Do 2-8 sets depending on your fitness level.
Begin by holding a pole or a chair and stand with your right foot forward and your left foot back. Make sure to have equal weight on both feet. Then shift your weight to your right foot, and swing your left knee up to 90 degrees,
or close to it, and hold for 2-3 seconds. Bring your left foot back down to start position and repeat. Make sure to keep your chest up and don’t let your shoulders slouch forward. Perform 1-2 sets of 8-10 reps on each leg.
Place an object, such as a cone, book or even an article of clothing to the right of you. Standing off to the left of the object with your feet together, drive your right knee up into a flexed position, and step over the object so you now have a foot on each side of it. Make sure to keep a little more weight on your left foot. Then lift your right leg up and bring it back over so you’re back at starting position and standing with equal weight on both feet. Repeat 8-10 times and switch legs. Perform 1-2 sets of 8-10 reps on each leg.
Imagine that you’re standing on the face of a clock with 12 o’clock directly in front of you, six o’clock directly behind you, nine and three o’clock directly off to your sides. Stand on one foot in the middle of the clock, and tap your toe to the different hours around the clock in sequence. For example: standing on your left foot your right foot will tap 12 o’clock, one o’clock, two o’clock, three o’clock, and so on—counting all the way to six and back up to 12. Standing on the right foot you will go from 12 o’clock to 11 o’clock, all the way down to six and back up to 12. To progress, try adding a slight bend to your standing leg each time you tap your toe down. Perform 3-5 sets on each leg.
For more information there are some wonderful resources on the Internet to get more information about senior health and fitness. Two sites to get you started:
