Knowing what things to look for in a fitness class can help keep you injury-free. There’s no specific kind of class that’s better or worse, says Irv Rubenstein, exercise physiologist and creator of S.T.E.P.S., a science-based fitness facility in Nashville, Tenn. Yoga is perfect because even as we grow older we create muscular imbalances and we have to stretch those tight muscles. “But you want to consider and prevent certain aspects,” he says. Furthermore, a proper warm-up and cool-down ever are more important than, as well as extending and agility elements plus some balance drills maybe, Rubenstein adds.
The fitness chain Nifty After Fifty, with 27 locations across Arizona, California, Nevada and Virginia, creates workouts for boomers with these parameters in mind. Trainers take into account special considerations of this age group in creating appropriate class exercises. “Our most popular class is No Fall Volleyball,” says Mike Merino, cEO and leader of Nifty After Fifty, in Garden Grove, Calif. In the altered volleyball class, individuals sit down in chairs and hit a beach ball back and forth over a minimal net. It’s apparent from the laughter and cheers that fun is as much a part of the class as fitness. Exercisers gain greater flexibility, core agility, and strength.
Merino notes the importance of remaining social even as we age. “Social circles shrink as we age,” he said. He said members have told him they’re medical costs begin to drop when they join the scheduled program. Since physical advantages of exercise take a month or more to make a substantial difference, Merino credits this phenomenon to the increased interaction of the social people, who often develop friendships within the group. “The majority of my clients will work, running after their grandchildren and the game of golf on the weekends,” says Christina “CJ” Kelly, certified Pilates instructor and owner of Pilates with CJ, Berkeley, Calif.
Most are over 50, plus they “absolutely love” the benefits of both mat and reformer (machine) Pilates, she says. Kelly modifies workout routines based on the person’s needs. “As an instructor, it’s greatly rewarding to have clients who wake up pain-free for the first time in decades, increase their balance to reduce falls, and become stronger,” she says.
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- Take a walk and revel in nature
Tai chi or “moving meditation,” is a mild exercise that runs on the series of actions performed gradually and focused, followed by deep breathing. Originally used for self-defense, Tai chi has progressed into a kind of exercise used to ease stress and a genuine amount of health issues. Several studies show it helps reduce the risk of falls, improves eases and balance pain in individuals with all types of joint disease.
In addition, researchers show it increases brain quantity and helps improve memory in old adults. The weight-bearing, no-impact areas of yoga exercise make it especially best for increasing bone power, which is of particular concern after 50. A 2011 research shows yoga exercise also helps relieve chronic lower back pain. Researchers suggest searching for an instructor proficient in modifying postures to support physical limitations. Also, look for classes geared to beginners if you’re getting started just.
Balance, cardio, and fun all came in dance class together. Plus, a Missouri study shows dance helps it is less likely you’ll suffer a fall. The constant need to assess movement and respond to muscle stimulates brain activity also, according to the Mayo Clinic. Many dance studios now offer adult lessons, with styles that range between ballroom to the golf swing and country western style line dance and more.