Senior Fitness Trainers Near Me

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FAQs:

What is the Purpose of Senior Fitness?

Poor fitness leads to functional limitations, which means a person cannot move or perform daily activities as well as normally. Ultimately, these limitations can cause a loss of ability to care for oneself, poor health, and decreased independence. Chronological age is not always equal to physiological or functional age. People of similar ages can differ remarkably in fitness or function, which in turn affects how they respond to exercise. Although it is inevitable that physiological function will decline with age, the rate and severity of change in fitness depend on a complex mixture of genetics (heredity), individual health, the presence of disease or injury, and exercise history. In particular, regular exercise plays a critical role in preserving fitness. Senior exercise offers several important benefits, including preventing various chronic diseases (e.g., type 2 diabetes, cardiovascular disease), maintaining cardiorespiratory fitness, and lessening functional limitations and disabilities.

How Much Physical Activity Do Older Adults Need?

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.

Adults aged 65 and older need:

- At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.

- At least 2 days a week of activities that strengthen muscles.

- Plus activities to improve balance, such as standing on one foot.

If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.

What Kinds of Exercises are Most Effective for Improving Balance and Preventing Falls in Seniors?

Seniors can improve their balance and reduce their risk of falling by engaging in exercises that emphasize stability and balance. Examples include the heel-to-toe walk, toe lifts, and single-leg posture. Moreover, weight-bearing activities and resistance training can enhance balance and reduce fall risk. Seniors should be encouraged by trainers to participate in yoga or Pilates or other activities that test their stability and balance.

How to Find a Fitness Trainer for Seniors?

When it comes to workouts for seniors, consider what your fitness goals are before you even begin looking for a fitness trainer. Preparing a set of habit-based goals, such as exercising for at least 30 minutes 5 days a week, or 60 minutes 3 days a week, will help you narrow down your personal trainer choices and will give them some direction when creating your fitness routine.

Once you have your goals outlined, you’re ready to start looking for your new trainer. Although there are countless trainers out there to choose from, here are the following tips to help you find the one that’s right for you:

1. Know the trainer’s education and experience. To ensure you are getting a high-quality trainer, you need to do some research on your own first. The gym is a great place to start looking for personal trainers as long as it’s accredited by the National Commission of Certifying Agencies. The American Council on Exercise is a resourceful tool you can use to compare certification organizations.

A trainer’s experience is just as important as their qualifications, however. A physical trainer that has all of the essential qualifications may not be the best choice if they’ve only worked with younger age groups. When it comes to senior fitness, some exercises are better than others, so ask the trainer if they have experience creating workouts for seniors.

2. Ask if the trainer earns any commissions. Some trainers receive commissions the more sessions their clients attend, so if this is the case, you may be pressured to attend these classes. That’s why it’s best to find a trainer who puts your fitness goals and needs first before their commission. Discussing how much time you want to dedicate before starting your fitness program with a trainer will also help ward off any pressure to attend ancillary training sessions.

3. Consider the cost. The quality of the trainer definitely outweighs the cost, but you don’t want it to be a huge expense, either. Luckily, there are some options available to help offset the cost of your training sessions. Ask the trainer if they offer any discounts, package deals, or lower-cost small group sessions. Or see if your spouse, friend, neighbor, or caregiver will train with you -- bringing a friend with you to your personal trainer may cut the cost by half!

4. Is there chemistry? You’ll be spending a lot of time with your fitness trainer, so you want to make sure you get along with them. Your relationship with your trainer can affect your dedication to your workout regimen, so find a positive and honest trainer who you can see yourself spending a lot of time with each week.

When you think you’ve found a personal trainer that’s right for you, be completely honest with them. Discuss your family’s health history, any injuries you may have suffered in the past, and any other medical and physical limitations. This will help your physical trainer create a program that fits your abilities without putting you at risk of injury.

What are the Different Easy Strength Training Exercises for Seniors?

Strength training can be beneficial for everyone – especially seniors. Building and maintaining your body strength keeps your bones healthy, improves mobility and stability, prevents falls, and reduces pain from arthritis. It also can be a fun and rewarding way to stay active. With these benefits in mind, we’ve collected five strength training exercises for seniors you can try in the comfort of your home.

For your safety, be sure to talk to your doctor or a fitness expert to ensure proper technique before you begin a new exercise regimen. Keep reading to learn how to do these easy exercises for seniors.

1. Lying hip bridges

This strength training exercise focuses on the gluteal muscles (or glutes) in your backside, the largest muscle group in your body. To begin, lie flat on your back with your knees bent and your feet flat on the floor. Flatten your lower back across the floor, squeeze your butt, and gently push your hips up into the air. Ground through the entire foot, as if you are trying to push your toes out of your shoes. Pause, then slowly lower yourself back to the starting position. Increase repetitions as your body allows.

2. Squats

Squatting strengthens your entire lower body and core, which can make tasks like climbing stairs and picking things up off the floor easier and safer. To do this exercise, start by standing directly in front of a sturdy chair. Place your feet slightly wider than shoulder-width apart and extend your arms to be parallel to the ground. As you count to five, carefully bend your knees as you slowly lower yourself towards the chair, making sure your knees do not extend beyond your toes. While the chair is there to catch you if you need it, try not to sit down – simply hover over the seat. Pause. Then, slowly rise back up to a standing position as you count to three. Repeat.

3. Wall push-ups

This strength training exercise for seniors is a modified version of the classic floor push-ups you may remember from phy-ed class as a kid. Find a blank wall and stand a little farther than arm’s length away. Facing the wall, lean your body forward, and place your palms flat against the wall at about shoulder-length and shoulder-width apart. Bend your elbows as you lower your upper body toward the wall slowly. Count to five while keeping your feet firmly in place. Pause, then slowly push yourself back until your arms are straight once again. You can repeat these wall push-ups up to 10 times, or as many as feel challenging.

4. Toe Stands

Toe stands can help you strengthen your calves and ankles and restore or maintain your body’s stability and balance. To complete this move, start by standing with your feet shoulder-width apart near a counter or chair that you can use for support. Slowly push your heels up as far as you can go onto the balls of your feet as you count to five. Try to hold this position for two to five seconds. Then, lower your heels slowly back to the floor as you count to five, where you’ll find yourself flat on your feet.

5. Dead bugs

This last strength training exercise for seniors helps improve your core stability for greater balance and overall strength. To do a dead bug exercise, lie flat on your back with your arms and legs up in the air, your knees bent. Press the small of your lower back into the floor. While keeping your core tight and knees bent, lower one leg toward the floor and the opposite arm behind you. Pause, then lift them back up to the starting position. Repeat with the opposite arm and leg as many times as your body allows without pain or straining.

How Often Should I Exercise?

Seniors 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week. You should also do strength training at least 2 days a week. You can work on balance and flexibility every day.

In addition, incorporate physical activity into your daily routine. Examples of working more activity into your day include:

- Taking the stairs instead of the elevator

- Walking or biking places instead of driving

- Walking your dog

- Working in the yard

- Doing light exercises while watching TV

What are the Best Aerobic Exercises for Seniors?

Older adults should do at least 2.5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing, and nature walks.

Here are some of the best aerobic exercises for seniors:

1. Walking: Walking is one of the best forms of cardio for older adults and can be modified to match the pace, distance, or time that feels right for the individual. It requires good balance but can be effective if a person uses a cane or walker.

2. Cycling: Whether using an outdoor bicycle or a stationary bike, cycling requires the use of larger muscles, including the quadriceps and hamstrings, leading to increased blood flow and demand on the heart and lungs. Like with other forms of cardio, when this demand is repeated, the body adapts by increasing its capacity to tolerate the added load, making the exercise beneficial for the heart and the lungs. Cycling is also a non-impact activity, which can be beneficial for anyone who needs to reduce ground reaction forces during exercise to help with joint or muscle pain or dysfunction.

3. Dancing: Whether you’re into Zumba, line dancing, or tango, moving your body (including your hips) with continuous dancing definitely counts as cardio. Dancing not only elevates the heart rate but also improves balance, strengthens multiple large muscle groups, and lifts your spirits. Pair it with a partner or group, and you’ve got yourself a social and physical workout.

4. Nature walks: Whether along a creek, at the beach, or on a mountain, walking in nature can challenge the body’s proprioception or awareness of itself in space. Walking on various terrain can improve strength, agility, and balance for safer movement overall. Spending time outside may also lead to positive psychological effects, such as reduced anxiety and improved mood.

What are the Exercises that Seniors Should Avoid?

A good percentage of popular mainstream workouts are not ideal for older adults. These popular workouts are well-suited for younger adults looking to bulk up or shed weight in a hurry, but they may put an unhealthy strain on older adults with joint pain, atrophied muscles, posture problems, or issues with balance.

The following exercises should probably be avoided if you’re over the age of 65:

- Squats with dumbbells or weights

- Bench press

- Leg press

- Long-distance running

- Abdominal crunches

- Upright row

- Deadlift

- High-intensity interval training

- Rock climbing

- Power clean

What is the Most Important Exercise for Seniors to Master?

The one movement that people seem to have the most difficulty mastering is one we do every day.  Being able to squat well is an important functional exercise to master because we need to do it to stand up from a seated position or bend to lift something from the ground.  Seniors in particular seem to have trouble squatting well because the aches and pains from living life, can inhibit proper movement.  While there are many exercises that I would say are important to do well, the squat is the most important exercise for seniors to master.

Why is Exercise Important for Seniors?

Exercise is important at every age, but especially as you grow older. That's because physical activity can reduce many of the health concerns that come with aging, such as muscle weakness and reduced bone density. Muscle loss can lead to pain, injury, and a lack of independence as you age, but weight-bearing exercise can prevent this from happening. Exercise is also an excellent defense against cognitive decline. Taking genetic risk into consideration, individuals with healthy lifestyles that include consistent exercise, have a much lower risk of developing dementia than those who lead less active lives. Exercise also reduces your risk of heart disease, diabetes, depression, hypertension, stroke, colon and breast cancer, and more.

Reasons to Hire a Senior Fitness Trainer

Here are some reasons why seniors should hire a fitness trainer:

1. Safety. Going to the gym can be intimidating, and using equipment incorrectly or performing exercises with improper form can lead to injury. A personal trainer is right there to ensure that seniors are doing each exercise correctly and know how to use the equipment. They can modify exercises to accommodate limited mobility, poor balance, weakness, and much more to keep individuals safer.

2. Age-appropriate exercises. Personal trainers understand the unique challenges seniors face and that the workout a 20-year-old is doing may not be right for a 70-year-old. Instead, they can recommend a workout that focuses on specific goals the senior may have such as core strength, balance, coordination, or flexibility.

3. Personalized attention. There’s no guessing involved when it comes to working out with a personal trainer. They tell individuals exactly what to do, demonstrate how to do it, then watch while it’s being done. As seniors make progress toward their goals, the trainer can increase the intensity, adjust modifications, or add new exercises. Everything is based on the senior’s needs, not a cookie-cutter program.

Activities Beneficial to Older Adults

1. Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done almost anywhere.

2. Senior sports or fitness classes. Exercising with others can help keep you motivated while also providing a source of fun, stress relief, and a place to meet friends.

3. Water aerobics and water sports. Working out in water reduces stress and strain on the body's joints.

4. Yoga. Yoga combines a series of poses with breathing. Moving through the poses helps improve strength, flexibility, and balance, and can be adapted to any level.

5. Tai chi and qi gong. These martial arts-inspired systems of movement can increase balance and strength. Classes for seniors are often available at local YMCA or community centers.

10 Benefits of Having an Active Lifestyle for Seniors

There are many reasons for seniors to have an active lifestyle that range from preventing physical injuries to improving mental health. Here are 10 key health benefits to seniors participating in regular fitness activities and upholding an active lifestyle.

1. Fitness Improves Senior Health

On the macro level, overall health quality is higher when seniors participate in exercise programs. Individuals who exercise have reduced risks of chronic illnesses and diseases, and have improved immune and digestive systems. 

2. Exercise Helps With Managing Bodyweight

Exercise helps people of all ages maintain or lose body weight. However, our metabolism naturally slows with age, so the importance of exercise increases. Adding cardio and strength training workouts develops muscle mass, and in turn, increases metabolism and burns more calories to promote positive weight loss. 

3. Working Out Increases Bone Health & Strength

Regular activity builds healthy bones and helps maintain bone strength in seniors. Exercise works on bones much like it works on muscles — by making them stronger. Because bone is living tissue, it changes in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more cells and becomes denser. 

4. Being Active Promotes Heart & Cardiovascular Health

Frequent physical activity reduces the risk of heart disease and enhances your cardiovascular health. Adding a mix of cardio and strength training will give you an added boost of energy that will improve your heart health overall. However, underlying heart conditions and hereditary diseases will not go away as a result of exercising. Although, staying active can help you maintain a higher quality of life.

5. Exercising Builds Positive Mental Health

Living an active lifestyle and exercising frequently leads to a variety of mental health benefits. Exercise is shown to help fight depression when muscle generated mood boosters become active and is shown to reduce stress. Maintaining activity levels may even help slow the progression of brain disorders such as Alzheimer’s disease.

6. Building Strength Prevents Falls

Falls are serious at any age, but seniors are particularly at risk of injury if bone strength and density are low. Having an active lifestyle will help you stay balanced and prevent falls by building muscle strength and improving bone health later through simple low impact exercises. It’s also recommended that you test your bone density to know your risks of osteoporosis. 

7. Staying Active Promotes Sleep

Sedentary individuals tend to have more trouble getting quality rest, but an active lifestyle could help you fall asleep. Adding regular aerobic exercise during the day promotes deeper sleep by raising your core body temperature and encouraging rest when you start to cool down. Working out 2-3 hours before bed will help you stay asleep and leave you waking up refreshed. 

8. Aerobic Exercise Reduces Hypertension

If you’re a senior with hypertension, exercise is medically proven to help lower blood pressure. Adding 30-minutes or more of moderate aerobic exercise, five times a week will measurably reduce: blood pressure, lower stress and decrease the risk of some cardiovascular problems. 

9. Exercise Improves Social Wellness

For many seniors, having an active social life can be difficult. Some aging adults are increasing their social wellness by making exercise a fun group outing with others in their communities. Whether it’s through joining a walking group or participating in an aerobics class, socializing while working out keeps people young at heart and mentally sharp. 

10. Working Out Keeps You Focused & Energized 

Exercise is linked to improved cognitive function and better motor skills. Physical activity is also associated with lowering the risk of vascular dementia in seniors. Maintaining a regular fitness routine can help seniors stay focused and allow them to lead a higher-quality life with more energy.

Ways Seniors Can Stay Active 

Getting older doesn’t have to mean abandoning an active lifestyle, but it does mean adjusting your workout routine to your body. We recommend talking with a physical therapist to help you find a fitness plan that suits your body to prevent injuries. The ideal senior fitness and activity plan includes three areas of emphasis: 

- aerobic/endurance components

- strength and resistance training

- and stretching and flexibility exercises

Aerobic/Endurance

Experts recommend 30-minutes of aerobic/cardiorespiratory exercise each day. When done at a brisk pace, walking, jogging, swimming, and cycling all contribute towards getting your heart rate up and breathing faster. For seniors that are just getting started with their exercise routine, it’s acceptable to spread the 30-daily-minutes out into three 10-minute periods over the course of the day. 

If injuries or pre-existing conditions make impact activities painful, consider trying low-impact activities instead, such as cycling or swimming. After several weeks of maintaining a daily aerobic/cardio exercise routine, many seniors will see an increase in fitness performance, as well as a greater ability to perform daily tasks without getting as winded or tired.

Strength & Resistance For Seniors

Strength and resistance training uses and builds muscles with repetitive, often weight-bearing, motion exercises. Weight and resistance training routines should be done 2-3 times per week, with exercises focused on all major muscle groups (arms, legs, core) done in 1-2 sets of 10-15 repetitions at light to medium intensity. If weights and strengthening equipment are too heavy, resistance bands or bodyweight are excellent alternatives to build up strength. Wall sits, sit-ups, and push-ups are all simple and equipment-free ways to build muscle mass.

Stretching & Flexibility

Stretching warms up and cools down your muscles before and after cardio activities and strength building. Also improving flexibility, stretching reduces the likelihood of injuries, improves your range of motion, and lessens muscle soreness and stiffness. Gentle stretching, yoga, Pilates, and Tai Chi all contribute to overall flexibility and are low impact exercises on joints. Light stretching and flexibility exercises are safe when done daily and overall fitness and activities will benefit from them.

Qualities of a Good Senior Fitness Trainer

Here are the qualities that you are looking for in fitness trainers that make them the best people for the job.

1. Formal Education

Ideally, you want someone who has completed a four-year college course with a degree related to physiology or medicine. It becomes even more imperative if there are health issues that only someone with a medical background can understand. From designing the exercise routines to handling an emergency, you want someone equipped.

2. Experience Working with Older People

A fitness trainer may have had training working specifically with seniors, but the lack of inexperience does not help ease worries. No matter how much assurance is given, theoretical knowledge does not always translate to action. From customizing a nutrition program to a training program for seniors, past experiences with older people is still preferable. You can, of course, choose to work with someone inexperienced as long as there is supervision from a qualified fitness specialist.

3. Attitude Toward the Senior

In more ways than one, a fitness trainer offering in-home training sessions is not merely a freelancer but also a business owner. For them to be successful, they have to know how to market their skills – and they will, when you talk to one or more of them. Beware of those who try to oversell. Is the personal trainer being pushy or aggressive in locking you or your loved one up?

One thing you can do is to talk to several candidates. Only then can you make a comparison and make better decisions. It may be cumbersome, but taking the time minimizes mistakenly choosing the wrong person.

4. Demeanor of the Fitness Trainer

Patience, understanding, and positive energy are among the qualities that make a trainer stand out from the rest. Some seniors, for example, may not be able to follow a regimen as instructed or have difficulty understanding certain concepts. They can also be plain stubborn or prefer to talk instead of moving. The last thing you want is to hire someone who is rude and overly commanding. Fitness trainers for senior citizens should not only educate or merely go through the exercises. They should also be able to motivate by passing positive energy.

5. Recommending Someone Else

The best trainers are people who do not lack clients. They would already have an established reputation with plenty of referrals. Even if that is not the case, they would also be cognizant of their limitations. If they feel a case may be too challenging for them, then they should recommend another trainer who is more qualified.

Fitness Trainer Recommended Exercise Regime for Seniors

Your personal fitness is your personal business. But you must seek professional help to stay fit and improve your health. So, if you do engage in the gym training, make sure your workout has the following elements -

1. Cardio Endurance: This exercise set involves working out large muscle groups in rhythmic motions. Common cardio endurance exercises include walking, climbing the stairs, cycling, and swimming.

2. Flexibility Training: This is done to enable your joints to maximize free movement using their full motion range. Common exercises include yoga, stretching, and Pilates.

3. Strength Training: You can gain muscle mass through strength training. For this, you can use a range of training equipment like weights, resistance bands, kettle balls, or even your own body weight.

4. Balance & Mobility: These exercises improve stability both at stationary positions as well as in motion. You can achieve this through posture-correcting activities or yoga or Tai Chi.

Getting Started Safely with Senior Fitness

Getting active is one of the healthiest decisions you can make as you age, but it's important to do it safely.

Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.

Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule.

Listen to your body. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. And put your routine on hold if a joint is red, swollen, or tender to the touch—the best way to cope with injuries is to avoid them in the first place. If you regularly experience pain or discomfort after exercising, try exercising for less time but more frequently throughout the day.

Start slow and build up steadily. If you haven't been active in a while, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. If you're concerned about falling or have an ongoing heart problem, start with easy chair exercises to slowly increase your fitness and confidence.

Prevent injury and discomfort by warming up, cooling down, and keeping water handy.

Commit to an exercise schedule for at least three or four weeks so that it becomes a habit and force yourself to stick with it. This is much easier if you find activities you enjoy.

Experiment with mindfulness. Instead of zoning out when you exercise, try to focus on how your body feels as you move—the rhythm of your breathing, the way your feet strike the ground, or your muscles flexing, for example. Practicing mindfulness will improve your physical condition faster, better relieve stress and anxiety, and better help you to avoid accidents or injuries.

Overcoming Obstacles to Getting Active as You Age

Starting or maintaining a regular exercise routine can be a challenge at any age—and it doesn't get any easier as you get older. You may feel discouraged by health problems, aches, pains, or concerns about injuries or falls. If you’ve never exercised before, you may not know where to begin, or you may think you’re too old or frail and can never live up to the standards you set when you were younger. Or maybe you just think that exercise is boring.

While these may seem like good reasons to slow down and take it easy as you age, they're even better reasons to get moving. Becoming more active can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. And reaping the rewards of exercise doesn't have to involve strenuous workouts or trips to the gym. You can gain benefits from adding more movement and activity to your life, even in small ways. No matter your age or physical condition, it’s never too late to get your body moving, boost your health and outlook, and improve how well you age.

Tips for Staying Motivated

It's easy to become discouraged when illness, injury, or changes in the weather interrupt your routine and seem to set you back to square one. But there are ways to stay motivated when life's challenges get in the way.

1. Focus on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.

2. Reward yourself when you successfully complete a workout, reach a new fitness goal, or simply show up on a day when you were tempted to ditch your activity plans. Choose something you look forward to, but don't allow yourself to do until after exercising, such as having a hot bath or a favorite cup of coffee.

3. Keep a log. Writing down your activities or using an app to track your progress not only holds you accountable but is also a useful reminder of your accomplishments.

4. Find support. When you work out with a friend or family member, you can encourage and motivate each other.

Sources:

CDC

JRank

Neighbors DC

TRAFFT

Very Well Fit

Always Best Care

First Class PT

Superprof

Help Guide

Medical Guardian

Family Doctor

Forbes

Omni Fitt

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.