Exercises for the over 60s: how to encourage older gym members to get up and moving!

Here is an article from the United Kingdom featuring my comments on training older clients.

Suzana Talevski, Fitness Instructor and Director of 3121 Fitness, adds: “Living longer means there is a need for living stronger, and many gyms around the world now have a wide variety of classes that seniors can participate in. Classes like Les Mills Body Pump, which focus on strength training by using lighter weights, can improve strength, balance, bone density and body composition, which are very important elements as we age.”

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                             Sizzle all day with just three Vitality Stretches

By Suzana Talevski, Director, 3121 Fitness

Endless energy is pretty high on most women’s wish list.

Whether you are a new mum, a high flying executive, student or even all three, boundless energy is one of our most seemingly unattainable goals.

So how to cope? Many times it with endless cups of coffee, a sugary treat in the afternoon or worse over eating or indulging in other unhealthy habits such as excessive drinking.

Here’s a different approach…how about giving  these three stretches a go? It’s a gentle and effective way to to improve your circulation and shake off any lingering tension or stress. Stretching creates mobility in the joints and causes the muscles to expand and contract more than they're used to, which forces more blood to flow through the body. Hold stretches for 45-60 seconds or more and try incorporating them into you day as often as neede4d.

Here’s my top three for releasing wonderful energy into your day:

 

1.    Spinal Flex/Camel Ride

 

 

Sit with legs crossed, holding on to calves or shins. Inhale and lift chest forward and up. Inhale and exhale as you round your spine, chin to chest. Start slowly and increase pace steadily. Continue for 3 minutes. This movement releases blocked energy in the spine.

2.    Outsrteched legs pose

Sit on floor with legs outstretched. With each hand, grab corresponding big toe. (Or grab ankles or shins.) Inhale and arch back straight and up. Exhale, bend down at waist, and lower head to knees. Inhale, arch back up and straight, exhale, fold down at waist. Continue this motion at a steadily increased pace for 1 to 3 minutes. Briskly folding forward and backward encourages energy to distribute itself throughout the body.

3.    Cobra

The cobra pose opens your chest to let your lungs take in more air.  To Cobra: Lie face down, legs straight, with the tops of your feet on the floor. Lift your chest, keeping your hands under your shoulders and your shoulders relaxed down (not scrunched up by your ears). Straighten your arms, if you can do it easily, but always keep your hips on the floor.