Exercise advice for seniors
Keeping fit and active is vital at any age, and as you get older, it’s even more crucial, given that your fitness levels will naturally decline over time.
At The Fitness Room Honeybourne, we welcome and actively encourage people of all ages to use our gym and join our classes – and we would love to see you!
If you’re a little nervous or apprehensive, our handy exercise guide for seniors will help you get started so that you can improve and maintain your fitness levels.
- Seniors Warm-Up Tips
Before starting any activity, you should get your blood flowing, increase your heart rate, and raise your core temperature. This is to limit the risk of injury. Don’t overdo your warm-up – the aim is to loosen up, not wear yourself out before you’ve started!
Before jumping straight onto the equipment, loosen your joints up with some dynamic stretches, including lunges, squats, and twists. If you’re in any doubt about what to do, speak to one of our personal training team. During your main warm-up, you can use our treadmill, cross-trainer, or rowing machine – all situated in our main gym. Just spending three to five minutes on any of these pieces of equipment at a moderate pace will be sufficient to get you ready for training.
- Training for Seniors
After you’ve warmed up, you can get on with your training programme. Most gyms come with a whole host of machines, and knowing where to start and what to use can be a minefield if you’ve not exercised regularly for a while.
Before thinking about which equipment to use and which exercises to do, here are some simple steps to follow to ensure you get the most out of your training:
- Aim for 2 or 3 workouts a week
- Do a full body session in each workout
- Keep track of any weights you’re using
- Do activities that you enjoy
- Focus your exercises on your legs, chest, back, and shoulders
An example of an all-round workout you might look something like this:
- Bench press – 4 sets of 6-15 reps (horizontal push)
- Row – 4 sets of 6-15 reps (horizontal pull)
- Shoulder press – 4 sets of 6-15 reps (vertical push)
- Lat pull-down – 4 sets of 6-15 reps (vertical pull)
- Leg press – 4 sets of 6-15 reps
- Lunges – 4 sets of 6-15 reps
If that sounds daunting, don’t worry. Our personal trainers will be happy to book a session with you so that you know exactly what you’re doing. Once you’ve got into the routine of training regularly and you’re comfortable with it, you can think about increasing the number of reps or the amount of weight.
It’s also a good idea to include some core and cardio exercises either before or after your training routine. Core exercises include planks and dead bugs. Doing two sets of 8 to 15 reps is plenty.
Cardio exercise could incorporate the treadmill or an exercise bike. Doing 15 to 20 minutes at a moderate pace is enough, and again, you can gradually increase the time as you become fitter.
- Cooling Down
To help your body recover, a cool down after every session is essential. This involves static stretches (stretches without movement) such as a hamstring or calf stretch, and you should also do some deep breathing exercises.
One final thing to remember is not to overdo it! Remember to incorporate rest and recovery into your training plan. Two or three sessions a week is plenty, and there’s no need to push your body to do more than this. There’s no need to train alone either! Group exercise classes are more than just exercise. You’ll meet new people, get social and feel motivated when you work out alongside others.
Need Expert Help?
At The Fitness Room Honeybourne, we offer group exercise classes including Zumba, Pilates, Yoga, Indoor Cycling, Circuits, HIIT and Stretch, so there’s plenty for you to choose from. We also offer nutritional advice alongside personal training and a well-equipped exclusive gym.
Call us on 07540 060269 for a free consultation and find out more about how we can help you stay fit in your senior years.