A senior fitness specialist understands how exercise is central to restoring and maintaining functional independence and health in older adults. I am trained on how to keep bones and joints safe when exercising. A trained professional will also adapt exercises to meet individual customer needs and teach them how to modify an exercise so it is safe and effective. Best of all, a certified personal trainer understands that sometimes you need more than just exercises and nutrition tips, you need encouragement and motivation.

One that you will stick with! The most important thing is to find a program that is effective, safe and gives you joy! Think more about moving your body during the day and not as much about a specific exercise program. Find movements that offer results physically and mentally to ensure an overall healthy lifestyle.

First thing you need to do is call your doctor before starting an exercise program. Ask about precautions specific to your condition and which exercises are beneficial and safe for you. Regular exercise helps manage health conditions and can speed up the recovery process of serious illnesses including heart attack, stroke and joint-replacement surgery. Your doctor may recommend that you start exercising in a medically-supervised setting before you exercise on your own.

If you’re 65 years of age or older, are generally fit and have no limiting health conditions you can follow the recommendations from the Centers for Disease Control and Prevention (CDC). The CDC recommends 150 minutes of moderate to vigorous aerobic activity per week along with strength training twice a week. Beginner are encouraged to start out with 5 minutes a day and add on as they feel stronger. Think about moving more and sitting less.

No equipment is necessary, but If you have hand weights you can use them for some of the strength training exercises (canned goods also work!). A water bottle is also handy.

Strength-training is critical for older adults. Adults lose 4-6 lbs. of muscle tissue per decade, which means a significant loss of body strength and a lower resting metabolism. Older adults who undergo a structured strength-training program have shown to regain lost muscle mass, increase their strength, metabolism, bone density and balance and improve their quality of life. One study linked muscular strength to reduced stiffness in the aorta, the major artery carrying blood from the heart to the rest of the body, which can reduce the risk of death from cardiovascular events, independent of current aerobic fitness levels.