Starting Fitness at 65 and Beyond

Article upon article on the value of exercise- how to exercise if you are 30, 40, 50, 60, 70 etc. Many feature fantastic achievers- such as a 90 year old winning a senior marathon, or US Masters Swimming events after having lost 100 lbs.

As a Fitness Program Designer for the over 50 population, I am immersed in articles about exercise for seniors. My first choice in literature is; A) The facts that come out of exercise research. My second choice is; B) reports on the injuries that occur in classes and gyms. My third; C) is the articles about exercise in the media.

Regarding B), injuries- there is no excuse for such events. Now, I'd like to pull all the articles on "exercise for seniors" and re-title them "exercise for the inactive", as inactivity is one of the causes of medical conditions falsely attributed to ageing. And since the younger set has become the I.T experts, at the cost of being inactive, we see more and more 30 year olds donning the stiffness, joint problems, weight gain and low energy of the traditional "senior".

Basically, inactivity is high on the list of causes of death. Activity, therefore, is a must for a healthier, independent lifestyle; and I reiterate independent- for those of you who don't want to be in assisted living.

Originally, our lifestyle demanded activity- but today, things are so much more automated and easier that we have to recreate activity and that's where exercise comes in. In fact, a good exercise class is better than "activities of daily life", as movement is distributed more evenly over all joints and muscles, not limited to repetitive use of a few joints and muscles.

Three vital components of exercise include:

A. "Cardio". Increasing heart and lung function so as to provide energy from oxygen. This type of energy plan, if done correctly, is comfortable and has longevity, much like a horse trotting.

When performed at too high a level the huffing and puffing is uncomfortable to say the least, and moreover counter productive.

B. Strengthening. GRRR. No- not to look like Mr. or Mrs. Muscle Magazine cover- but to increase bone mass and tone muscles all over for better functioning and endurance for your favorite activities.

C. Flexibility. Tight Joints and muscles limit movement and also can be painful. As one ages, it is vital to focus on flexibility regimes several times a day.

A new item has been added to the exercise group- balance.

D. Now we know that better balance can be achieved in exactly the same way that learning to play an instrument is achieved- practice practice practice.

We can work on building bone, moving better, becoming MORE active and preventing falls. Those are the facts.

One of my next blog posts will go on to explain the actual exercises, as they bring fitness to those who have been inactive and may or may not have medical conditions.

FACT- Osteoporosis Improves at The Ikier Center

It is a fact that in the last 10 years, there have been 50 to 60 women with osteopenia and/or osteoporosis who joined the Osteofitness program at The Ikier Center, which operates in Burlington and Lexington MA. It is a fact that they have all stayed with the program because they see results.  Bone densities are increasing, falls are almost negligible and there has not been one fracture of the femoral head - the most common site of osteoporosis.  Hip fractures are now a leading cause of accidental deaths; short of that, the healing usually lends the person inactive and needing assisted living.

It is a fact that Osteofitness members range in age from 60 to 93, and that there are 10 octo/nonogenarians.  We pay attention to ourselves in class, out of class and when we are away.  Balance is practiced in every class and advances to challenging positions.

The strengthening is progressive with many octogenarians pressing 10 pounds overhead with ease.  Posture is markedly outstanding in this class and it is always a "plus"  to hear how active this class has become and continues to become. The majority of the members started exercising after the age of 65.

The class also features Calcium Cafe lunches to demonstrate and experience the many tasty and nutritious sources of Calcium and Vitamin D - both so integral to bone strengthening along with strengthening techniques.

Each member is challenged and works at his/her own pace. 

It's never too late to start - the wellness begins the minute you begin regardless of age or activity level.

Come and join a class and see which one suits your needs best.


Osteofitness I - Small group/Personal training.  Monday 11am Thursday 11am

Osteofitness II- Large group                             Tuesday 9.15am Friday 9.15am

Osteofitness III- Small group/Personal training. Monday 5pm  Thursday 5pm