The same exercise recommendations apply to seniors as to all other age groups so how and what exercises should you be performing? This training program answers those questions by providing you with a specifically designed program that is safe and effective for seniors and aims to lengthen your quality of life, allowing for greater independence and improved overall general health.

DURATION: 12 weeks

Did you know that the council on the ageing (COTA) in association with the Australian Barbell Company advocates strength training for seniors?

As the years progress many physiological changes occur to our bodies. It is also apparent that physical inactivity is the highest in senior adults than any other age group.[1] There are numerous reasons for such a decline on physical activity, however, loss of independence and advanced age appear to be the primary causes.[1]

The same exercise recommendations apply to the senior adult as to all other age groups. A daily inclusion of 30 minutes per day for most to all days of the week is recommended for obvious health benefits and for a positive lifestyle effect. The mode of exercise will be entirely dependent upon such variables as work capacity, balance and health and orthopedic problems.[1]

Now meeting the above exercise requirement does not mean that you have to be chained to a treadmill or be made to take an aerobics class. Modes of exercise for this population can be in the form of housework, gardening, and gentle walking as well as outside yard work among others. Each of these activities will ensure you as the senior adult will meet the daily exercise quota recommended. Moderate exercise such as gardening will ensure that your cardiovascular fitness is maintained. However, for an overall lifestyle effect it is recommended that cardiovascular exercise be complimented and combined with resistance exercise to ensure that muscular strength is both developed and maintained throughout the ageing years. [1]

Combining both cardio-respiratory fitness and resistance training will slow or improve one or any number of the age related changes that occur.[1] Resistance training will assist in maintaining and possibly increasing muscular strength and maintaining bone density. The benefits of resistance training extend further. Increasing muscular strength can improve balance, motor control and mobility – making activities of daily life easier.[1] Doing so will enable you as the individual to lengthen your level of independence – hence offering a greater quality of life and preserving dignity during these later years.

Many senior adults are unaware of how to exercise and as to what exercises you should be performing. This is where AT HOME CAN HELP. We have designed a safe and effective exercise program for senior adults’ which aims to lengthen your quality of life, allowing for greater independence and improved overall general health.

At Home provides ONLINE EXERCISE PROGRAMS FOR THE ENTIRE FAMILY our programs are inexpensive, quick and easy to download without membership fees or lengthy questionnaires. They include your very own personal trainer B Your At Home PT who will give you tips on posture and breathing in every exercise. All programs can be performed with or without exercise equipment as our programs include equipment substitute ideas e.g. if you don’t have dumbbells you can substitute with a heavy object found in your home i.e. books or plastic bottles filled with water.

Each program package includes program card with exercise details, written and photo exercise instructions including B Your At Home PT, body measurement instructions with recording sheets for monitoring results and a healthy eating plan for the entire family.

If you prefer the expertise of a Personal Trainer then At Home’s professional trainers will provide you with the motivation you need to get you moving and keep you moving by taking you through a fun packed energised exercise program that will satisfy your entire body. Our trainers are the best in the business and are dedicated to getting you fit and the best part of our service is they will come to you, no noisy smelly gyms or studios, no public outdoor displays (unless you want to work out at the local park) and no expensive gym fees. When our trainers leave you, you are not alone, every training session includes a free training program card with exercises that you can do with or without gym equipment in the comfort of your own home at your own pace.

At Home’s exercise programs are specifically designed to target the three major components of fitness (strength, stamina and suppleness); each program includes a warm up, full body strength workout, cool down and stretches to give you the best and most time efficient training session possible.

In addition to the major components our exercise programs always follow the general training principles of F.I.T.T.

• Frequency How often should you train?
• Intensity How hard should you train?
• Time How long should your training session last?
• Type What should you do to achieve your goal?

Reference

1. ACSM’s Guidelines for Exercise Testing and Prescription, 6th Edition, 2000.

Further Information

1. www.cota.org.au
2. www.osteoporosis.org.au
3. www.ageingresearch.org