Father’s Day is right around the corner, so these exercise suggestions are designed to help older dads get around that corner under their own power!
Before and After
As our parents (and grandparents) age, they tend to lose a lot of their strength, mobility and balance. But it doesn’t have to be that way. Sarcopenia (progressive decline in skeletal muscle mass…that may lead to decreased strength and functionality) is common among older adults, but exercise can help prevent muscle wasting (yup, the article in the link is by OUR Alexandra).
In honor of Father’s Day, and all fathers (mothers can do this workout too) who need more strength and mobility, we have created a functional, achievable mini-workout. Have your favorite fairly inactive older adult try it and let us know how it goes!
Cardio: 10 minutes
* Lower body – foot movement
* Upper body – arms and torso movement
If you use music, 150-160 bpm is ideal for really working up a sweat in this seated workout
Strength:
* Sit to Stand – 10 reps – leg & core strength
* Wall Push-ups – 10-15 reps – upper body & core strength
* One- arm reach and rotate – 10 on each side – core strength, flexibility and balance
Heck, why not try it out yourself? It’s effective! May all our dads be around to enjoy good health for many years!
Clothing: Top by YMX Yellowman
Workout pants by Nike
Hiking/ Running shoes by Vasque Footwear
Photo credits: Man rollerblading Dave Keeshan, Man with cane garryknight
Great post on a really important topic.
I don’t teach many people who have limited mobility (I work at a ‘young folks’ gym!) and thankfully, my parents are still completely mobile. But I’m a-sharing away!
Tamara recently posted..The ‘Functional Four’ workout and a bonus move for your butt
Thanks, Tamara. It’s odd for me, as I work at a university AND a club with older adults. But odd in a good way, as I enjoy both age groups. Kind of prefer the older adults though, as they’re so sociable.
AlexandraFunFit recently posted..You Should be Qi-Dancing, Yeah!
Thanks for sharing! My parents are still pretty active, as are my husband’s, but this is a good workout for the future!
Jamie @ couchtoironwoman recently posted..Tropical Protein Smoothie
In your family’s case, far in the future, as I can only imagine that you’ve probably got your parents doing those triathlons with you! Way to go!
AlexandraFunFit recently posted..Growing a Fit Child: It’s Graduation Day
Good to keep in mind. I live in a city where there are lots of elderly – this is a good workout for anyone with limited mobility. Thanks.
Elle recently posted..What Does YOUR Doctor Know About Weighty Issues?
So true, Elle. Our dad slowly became almost wheelchair-bound, then started working his way back to walking unassisted. No reason to be limited if it’s under your control.
AlexandraFunFit recently posted..Chip Chips Chooray! Product Review
Ha – I know some folks in their 40′s who could benefit from these workouts, much less those in later years! Too many people seem to atrophy from all their time spent in cubicles and before the TV.
Phil recently posted..Is Insanity TOO Extreme?
Sadly, Phil, we know a few in their 40s too, who need these “sit and be fit” type of workouts. But we’ll get them up and moving eventually, right?
AlexandraFunFit recently posted..Working Obliques: Right and Wrong Way
A great reminder to help out our older relatives although like Phil said, I know people much younger that could use this too!
BTW, LOVE THE YMX TOP! I posted about YMX today! 
Jody – Fit at 54 recently posted..YMX for Men; Father’s Day; Happy Bday Again! Pics again!
Our fathers they tend to lose a lot of their strength, mobility and balance because of their age. They should need to exercise to maintain their strength, mobility and balance thanks for this program. I will tweet this blog to my friends. thanks
Malcom@Cross Training Shoes recently posted..New Balance 416 Mens Training Shoe
Thanks for this, my dad is 70 and I noticed that recently he got a lot thinner from losing muscle mass, so I think he can benefit from a bit of simple exercise. I’ll pass it on
Leah – Fitness Space recently posted..Jogging Strollers Are Fun For Kids
Thanks Leah. And read that article that I link to in the post as it gives some good suggestions, including dietary, for people like your dad.
AlexandraFunFit recently posted..Resistance Tube Workout
I love this. What great ideas!
Carrie@FamilyFitnessFood.com recently posted..Health Screening
What awesome tips – thanks for sharing! My 74 year old mom works out with a personal trainer twice a week and stays very active, but a lot of her friends could use this advice. I’ll send her the link to this post so she can share it with them.
P.S. – i’m digging your cool top too. Are you and twin sis going to be the fashion plates at the conference in Denver next week?
Shira recently posted..Can Disney’s Junk Food Advertising Ban Reduce Childhood Obesity?
I am a firm believer of the term “Use it or Lose it”. Your are absolutely right to say that if we do not exercise we will lose our muscle strength. Buts that not all that we lose , we also lose our ability to have a quality lifestye. Your post left me thinking once again aboutmyself and what action should I be taking so that I may enjoy the future.
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Loved the video. I life guard at a pool where I also play water volleyball. If older people have access to a pool geared for therapy and older people-they should join. The pool I go to is 89 degrees-ahhhhhh. Lots of classes to help older people with arthritis, fybromyalgia, etc. Water is the best place to exercise. You can do things in the water that you can’t do on land.
Great post. I work with a lot of elderly people and these are good simple suggestions to get started.
Debbie recently posted..Spinning Along (and Kittens!)
What a great work for elderly parents! My parents are still doing great with movement but this will be perfect for the future!
Samantha @ A Little Simplicity recently posted..I Am A Coppertone Water Mom
My Dad would probably like this workout…thanks for sharing it!
Charissa recently posted..Organic Hair Oil Giveaway
I dont have any parents but the workout looks great for fathers (and mothers too!)
Tara Burner recently posted..Bestowed Box Review & Giveaway
What a great idea! Simple enough for anyone!
Bobbie recently posted..Post: Happy Father’s Day!
A great post for those with older friends/family. Thanks for sharing.
amber recently posted..Learn Through Play Linky Party & News
Nice post. I think those exercises should be used by anyone having a hard time moving. It’s good to start out your exercises with a gentle routine if you haven’t exercised a lot before.
Thank you John. We agree – a gentle routine is the place to start. That way you can be successful and pain-free.
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