Fitness Trends and 3 Themes for Older Adults
Fitness Goals for Older Adults and the Over 50 Exerciser: Are Your Goals Listed?
How many times have you thought, “I want to improve my fitness program, but NOT the hard core one I did when I was younger?” As a baby boomer or older adult are you looking for intelligent, effective, yet comfortable exercise options? Do you worry about losing cognitive skills, getting hurt, gaining weight, losing strength, and not being able to do activities you love? At the same time, do you like to know that your workout and exercise choices are smart ones? Perhaps even cutting edge and trending?
Then the themes and trends I experienced (and contributed to) at the recent IDEA World Fitness Convention will help you meet your goals. (For my sister’s take on overall fitness trends, take a peek at “5 Trends from the Annual IDEA Convention.”)
My focus was first on doing well in my own session as a presenter. I shared 7 principles for creating outstanding group programs for baby boomers. You get 3 of them here! Then I attended every other session devoted to the over 50 exerciser, especially the more active movers and groovers (as opposed to sessions devoted to the frail and elderly).
2 Fitness Trends Plus a Bonus for Older Adults Who Read all of this Post
The biggest trend I saw was the very fact that fitness pros from around the world are FINALLY interested in serving the over 50 exerciser – specifically, in a targeted way. My session, “Fitness Over 50: Getting ReStarted” was filled to capacity. Yay! And the other presentations devoted to our age group were also packed. Heck, this year IDEA offered the most sessions ever devoted to the midlifer and older adult. That’s related to trend #2 – IDEA and the various presenters for this age group finally separated the “older exerciser” into two distinct groups: the baby boomers (ages 52-70) and the seniors or “matures” who are 70+. Prior to this year anyone 50-100 was lumped into one category.
If you are curious about other trends for our age group, read my take on the Top 10 Fitness Trends for 2016
Trend #1 - fitness focus on the over 50 exerciser is finally cool and Hawt! #activeaging Click To Tweet
Improve Your Own Workouts Based on these Trends and Themes
What were some key fitness themes and workout design principles for older adults as evidenced at the IDEA Convention? How can you incorporate them into your workouts? The following 3 themes, or guiding principles will help you create the best workouts for your midlife body. These principles are adapted from my session, which must have been trendy as all the other “older adult” presenters alluded to them as well.
If you weave in even one or two of these themes, you will be able to:
- Create targeted fitness programs that are low risk, yet yield high rewards;
- Offer moves specific to your cognitive and physical needs as an older adult;
- Move from stuck or unstarted to strong.
3 Fitness Themes for the Over 50 Exerciser
Choose Movement Patterns that Enhance your Cognitive and Physical Skills
Why not get a two-fer benefit with each exercise choice? Look for opportunities to cross the midline of your body with an arm, leg or both at once.
Move to music that has polyrhythms or beats that are more complex than straight count.
Attend workout classes where the instructor cues patterns. The brain work involved in interpreting verbal commands and following choreography literally increases your dendrites, ganglia, and axons.
Choose Functional Movement Options
Ask yourself whether the moves you are choosing relate to activities of daily living (ADL). For instance, incorporate dynamic balance moves, not solely static ones since we normally need to balance while moving, not holding still. Recognize walking as the ultimate and primary balance and functional move. So take walks. And when you do, test your balance by intermittently slowing your stride. Super slow. Then speed up. Super fast.
Let’s say you have a plan to travel. Keep in mind that especially in foreign countries you’ll be climbing stairs; walking on uneven terrain; navigating unfamiliar environments; carrying loads, dealing with fatigue and time changes. Plan to be your active best when traveling by making stepping up and down part of your workout program. Or lifting your legs up and over things so you’ll be ready for those low walls abroad.Practice twisting and turning while carrying weights (luggage, souvenirs, small grandchildren).
Do you include posture work in your routine? If not, it’s tiiiiime. Which do you think will have a bigger impact on your ability to age actively — having popping fresh biceps (single joint strength training isolation move) or having a strong core and back that keep you lifted and long? (Yeah, the opposite of stooped with rounded shoulders).
Challenge Your Balance
Use balance work as a move itself or as a stance option for any standing move. Not only could you incorporate balance moves into your workout, but also you can improve your balance while working your upper body or doing standing stretches. How? But narrowing your stance. Don’t always set your feet shoulder width apart and parallel. Instead, place one foot directly in front of the other in what’s called “tandem” position. Now try those tricep kickbacks or upper body stretch. Trickier right? Whenever possible choose a narrow vs wide base of support.
Are you already rethinking your program? Less working one muscle at a time and more enhancing your overall ability to move and continue doing the activities you enjoy?
QUESTION: Would you be interested in a digital product that offered moves and workout programs that follow the themes listed here? If we created videos and support text that allowed you to mix and match effective programs with balance, posture, and functional exercises, would you value that?
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Kymberly Williams-Evans, MA