by David C. Simmons III
Baby Boomers and seniors can participate in many exercises that both
strengthen and tone their body.
Anyone, at any age can grow there current muscles.
Most of these people have worked for many years and are
very good at what they do, and for those who have retired, they were very good at
what they did. There contributions are obvious, they include just about everything external to
ourselves that we have, use and enjoy.
In
some of them, I sense that they feel guilty for not including working out as a part
of their lifestyle in the past. Its funny how fast life can
consume your time. How could they?
Some people grow up exercising and easily include it in their
lifestyle. But for others, exercise has to be penciled in.
It takes time to go to work, raise a family, and just keep up
with the day to day. We cannot possibly include everything we should every day. Some
do better than most, but most cannot do it all!
I would rather have a contractor build my house who studied
carpentry 4 hours a day and worked out 1 hour a day, than a contractor who studied
1 hour a day and worked out 4 hours a day.
Something’s take a level of commitment that unfortunately
excludes other things that are important. That’s just the way it goes.
Add raising a family, and your time is forever traffic jammed. .
When I meet those that have this guilt, my first instinct is to spend a good amount
of time convincing them that being in the gym today is much more than just a good start because
it’s true.
Believe it or not, there have been studies done about what people go
through when they change there lifestyle. One such life style modification model
is called "stages-of-change".
This model says that there are predictable stages that one goes through
from sitting on the couch to be involved in working out routinely. Here are the
stages:
Precontemplation
: Not planning
to change. May be in denial. Could looks for reasons to
justify
the reasons they don't exercise.
Contemplation : Some know that exercise is a good idea, but they may start struggling
with
how it may cut into their time and other activities. But they still know its
a
good idea.
Preparation : Convinced that exercise is needed, some may begin to do small amounts
of
exercise. Walking
more, cutting out certain foods, maybe some pushups
or other mild for
of exercise every now and then.
Action : Now a person starts to exercise more consistently, and may even
use videos at home,
or, they may go to the gym to check it out. HERE IS WHERE I GET INVOLVED.
Once I see you at the gym, I figure your ready, even more than you may know. Getting
to this point is the hardest in my opinion.
Maintenance : After you have begun your exercise program, sticking with it and
progressing
are the new challenges.
These are very real issues. They include planning how
to make exercise
make sense for you, and even planning to deliberately rest.
Here is a great link about stages of change
and
This link talks about stages of change as well.
This link talks about some things to consider about keeping your exercise
program going.
GREAT link about issues and factors that keep you from exercising
!!
Information will help increase your knowledge about how much this deliberate
decision and effort will improve the quality of your current life, and, how it will
affect your life as you get older, not only physically, but psychologically,
emotionally and in many other subtle ways. One of these subtle ways is how this
decision will positively affect your family, profession and community because of
increased energy, strength, confidence and in some cases clearer thinking. To me,
those things are part of what is meant by improved quality of life. Also,
as we get older, being healthier will surely lighten the burden on the family
members who may
have to care for us.
How effective is exercise really, besides the obvious.
Recent studies show that exercise slows Alzheimer's. That's a big deal. Exercise
slows, improves and in some cases reverses symptoms of other diseases
and chronic ailments. That fact alone erases any excuse not to exercise. Here is a short list
of other common issues exercise positively affects:
Body fat.
Diabetes.
Bone loss.
Muscle strengthening.
Osteoporosis.
Certain types of cancer.
Stress.
Some heart issues.
Flexibility.
HDL, LDL and Cholesterol.
I need to stop here, and just cut to the chase and
give you some links to check out the MANY benefits of exercise.
1)
Benefits of exercise.
2)
TOP 60 BENEFITS OF EXERCISE.
My favorite part of working with baby boomers and seniors is that it doesn’t take
much to see progress, it just takes consistency. I am middle age, so, these folks are my
comrades!! I spent 25 years being a computer programmer before I finally lost 60
pounds in a year. Been their.
Seniors
are looking different to me these days.......... I had a thought the other day I
would like to share here. The thought is this. When I was born, things where already
here. That’s it!
TV’s didn’t just appear the day I
was born. Neither did popcorn, newspapers, cars, boats, buildings, or anything else.
This got me to thinking that maybe I have someone to thank for what was here and
for many things I have now.
When I look at a senior now, I wonder what that
person did for a living to directly or indirectly affect my life for the better.
Chances are, that if they didn’t affect my life somehow, they affected yours, or
someone you know maybe (grandparents are obvious here). And then I realized that
even if they didn’t affect me, you or anyone you know, the important thing to know
is that it is more than likely that seniors around the world have affected millions
around the world for the better.
So now when I see a senior, I see someone that
probably touched someone’s life in a positive way, not only when they worked and
where younger, but, they probably made something that I use today. And I owe them
for their blood, sweat and time. After all, during their life, they had the chance
and choice to not do anything at all.
And those that come to the gym?
I am utterly at their service as a personal trainer. This is truly a special
bread of senior! Here is a person that
could stay home retired and do many other things. They have after all, earned it.
But these gym troopers and warriors demand that their bodies stay strong and that
they take an active part in fighting their ailments.
I have read that exercise for seniors slow deterioration, and that
it can arrest certain symptoms. But when a senior starts by lifting 5 pounds and
two months later they are lifting 8, I consider that a pure strength growth period, not just stopping something.
So anyone
can get stronger! Cardio improves heart function, and improves circulation
so that blood transports more oxygen and nutrients to muscles and cells, including
brain cells. Balance exercises may help prevent falls. And stretching keeps
muscles, tendons, ligaments and joints flexible.
So, for both my middle aged comrades and my senior warriors, making
the decision to include exercise into your lifestyle is always the right thing to
do, and will always improve your body science !
This is the link to the National Institute on Aging when considering
exercise
This is a link to one of many ideas for Middle aged and Seniors exercising in the home (watch the video, yours
truly appeared in it).
Wonder what your exercise program could look like ?
There are so many different exercise's and exercise programs
that
it can be confusing.
I can help you determine what exercise's you could use and most importantly
, why.
Some of the things we can start with are :
1) Finding out what your goals are.
a) Defining them clearly and realistically.
b) Setting time frames for them.
c) Come up with different exercise's to choose from.
d) Decide which exercise's we will finally go with.
2) Help you understand where to concentrate:
a. Where to start with your strength training.
b. Identify your weaknesses, and how to strengthen them.
c. Find out where to include flexibility training first.
d. What types or modes of Cardio to use for your
body science.
3) Find out how much of each exercise to do:
a. How much weight to lift for strength training.
b. How much Cardio to do.
c. How much Flexibility can be effective
for your body
science.
4) Help you understand how to take care of your body composition
(body fat & lean muscle):
a. Ways to loose body fat (weight).
b. How to gain and maintain lean muscle.
c. How and when to stretch.
5) Show you how to exercise safely:
a. Warm up and cool down.
b. Proper exercise form and technique.
c. Rest.
d. The difference between soreness and injury.
6) How to stay motivated:
a. What causes people to stop exercise.
b. Planning breaks in your routine.
c. Changing exercise to avoid boredom and burnout.
And more
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More research on Baby Boomers and Seniors will be available soon !
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