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For a personal trainer, there are so many different ways to modify exercises for the older adult in order to accommodate their individual needs. In contrast, for a fitness instructor, with numerous participants, the challenge is a little more difficult.

A well-educated and well-trained fitness instructor will cater his or her class to suit their group.  Many older adults and seniors are flooding fitness classes to stay healthy and physically active. With this in mind, fitness instructors must make adjustments to keep their classes full and their older adult participants motivated to come back – over and over again.

Skilled and intuitive Older Adult Fitness Specialists who teach group classes will take the following measures to ensure maximum exercise effectiveness for older adults:

• Take the time to know the individual participants by having them fill an information sheet that will give important facts about personal conditions and physical fitness
• Make sure everyone in the class is wearing comfortable and supportive shoes
• Stress the fact that everyone should feel comfortable working at their own pace (no pressure to keep up with others)
• Educate the class to listen to their bodies and tell them about their possible limitations by giving tips and ideas during the cool down phase
• Hand out pamphlets and relevant newspaper articles
• Host an evening with experts in the field or have an afternoon of “High Tea” with a discussion session (they can all bring a treat to share)
• Do a thorough, proper and longer warm up
• Work through range of motion movements gradually
• Progress slowly
• Show modifications at all times (simpler versions of moves the class can do)
• Use supportive devices for those that need the extra safety elements such as walls, chairs, sturdy platforms, high steps, etc.
• Minimize all stresses on the most painful joints
• Minimize impact movements
• Have half of the cardio portion of the class in a seated position in chairs
• Use other lighter items instead of weights, such as different balls, ribbons, noodles, water bottles, soup cans, packages, newspaper rolls
• Slow down the execution of a movement, look for proper alignment, and avoid twisting actions
• Reduce the number of repetitions
• Lengthen the stretch phase, but be careful not to overstretch the class – make sure they understand not to stretch to the point of pain or discomfort

When you have a fitness instructor who takes these points into consideration and cares for the older adults in their classes, numbers will stay high and participants are sure to have a high quality exercise session.

Guest Article By:  Ona McDonald, Older Adult Fitness Specialist, Toronto, Ontario

If you’re someone who is sick and tired of the arthritic pain you feel each day, you’re not alone.  Arthritis plagues the bodies of many older adults and seniors.  The good news is there are diet adjustments you can make that will actually have a positive effect on joint pain and inflammation.

Citrus Fruits

Citrus fruits such as lemons, oranges, grapefruits, mandarins, tangerines, and limes are known for their high concentration of vitamin C, but they also contain anti-inflammatory compounds called polymethoxylated flavanoids. These flavanoid compounds include tangeretin, sinensetin and nobiletin, and serve as antioxidants as well as anti-inflammatories.

Nobiletin especially has been a part of latest research developments, proving to be a natural arthritic treatment which also prevents the breakdown of cartilage in rheumatoid arthritis and osteoarthritis.

Omega-3 Fats

EPA and DHA are healthy Omega-3 fats found in certain types of fish including salmon, mackerel, and sardines, as well as in nuts and green leafy vegetables.  Both fats help manage the common arthritis symptoms that so many seniors and older adults suffer from – specifically joint pain and stiffness. On the contrary, Omega-6 fats found in animal foods are actually subject to increase pain and inflammation of the joints. An imbalance between the two types of Omega fats is actually linked to multiple chronic diseases, including arthritis. If you do suffer from chronic arthritis, it is wise to limit your intake of milk and dairy to lessen your joint pain and inflammation.

Natural Supplements

Over and above your every-day diet, you can take certain natural supplements to help reduce the pain you feel as a result of your arthritis: glucosamine, chondroitin, MSM. Glucosamine and chondroitin are known to protect the body from cartilage breakdown, to maintain and rebuild joints and reduce overall pain experienced from arthritis.

MSM (Methyl sulfonyl methane) is a sulphur compound believed to improve joint flexibility and to reduce the stiffness, swelling and joint pain commonly associated with arthritis. Due to overprocessing, many of our foods are often lacking their natural sulphur components, making MSM an important source in the North American diet.

Combination

Consider combining a diet containing anti-inflammatory and joint-paint reducing foods, with natural recommended supplements working to prevent cartilage breakdown and improve the maintenance and rebuilding of joints. Together, these can help to reduce the pain you feel from arthritis and help you live a happier and less-limited life.

*Information gathered from Manna Health Group in Vancouver.
*Consult your family physician before making any alterations to your diet and/or supplement intake.

Many older adults are unprepared for their retired years.  They are unable to embrace retirement with open arms but rather confront this time of life with resistance and anxiety.  On the other hand, those who have thought this through ahead of time, enjoy the free time and are proactive in finding ways to enjoy the extra time on their hands.

Reading books is a great pastime and can also be incorporated into a social activity.  Retired adults have the same need for involvement as the young, and it is important to find ways to stay connected to others.

Organize a local book club!  Talk to fellow book lovers and regular readers.  Start generating some interest among your fellow contacts.  Don’t underestimate the power of “word of mouth” – you may be shocked with the number of people who are interested.

Decide on a local meeting spot.  If the group is fairly small, you could meet at a member’s house.  Meeting places can be rotated each time, to spread the responsibility.  A local coffee shop or library would also work well.

See where your members’ reading interests lie.  Will your club read fiction or non-fiction books?  Is there a particular author you’re all interested in?  What subject matter will you cover?  Perhaps you’d like to keep it general and cover a wide variety of books.  You can cater your book club to suit the members involved.

Book clubs provide retired adults and seniors with a great way to spend some time that is social and enriching.  Seniors can be connected with other seniors.  It allows members to spend time with friends and make new friends too.

For all you book lovers out there – this may the activity you’ve been waiting for!