Heidi Marcum Electronics.

Braced Studio

As a personal trainer who specializes in helping seniors and the elderly to maintain and develop more independent lifestyles, nothing attracts attention more than watching someone "plop" into a chair, because the intention to move with the object is lost. For me, is a clear indication that someone has already taken the first step of muscle breakdown that descends on the slippery "slope" toward drop useless.

Approved as a senior specialist of the population by the National Academy of Sports Medicine, my physical training I found that seniors with extraordinary life experience benefits osteoarthritis by performing deliberate exercise only one to two times a week. That's good news, because for people who do not list as a favorite hobby, start a fitness program after retirement is a challenge, even if the benefits are well understood.

In fact, the Centers for Disease Control reports only six percent of adults over 64 years to achieve national targets for physical activity and strength training!

And the facts about the risks of falling are surprisingly clear ...

Osteoarthritis affects approximately 49% of people aged over 65 (National Academy of Sports Medicine) and often the strength of impacts of an individual and a sense of balance. Add to that the normal muscle atrophy that occurs each year after 30 years, and it is not surprising that the Center for Disease Control and Prevention states that falls among the elderly are the most common cause for injuries and trauma-related hospital admissions.

Hire a personal trainer?

While you may choose to hire a professional coach to help you exercise safely and keep your motivation, there are simple things you can do at home to improve balance, leg strength, and core stability. With specific exercises to address these three key areas, you can find the strength and improved balance in a matter of weeks, reducing the chances of a fall.

In my personal training studio, customers understand that with osteoarthritis, although some joint pain may be present during weight lifting and cardiovascular activity basis. In contrast, sedentary people know generally more rapid deterioration of cartilage and joints. This is because the cartilage is avascular (has few blood vessels) and corresponding lack of blood supply means that the only way to feed the cartilage is to force the nutrients into the joint and cartilage movement.

Simple exercises can help keep your joints and muscles

(* Always consult your doctor before beginning any new exercise program, and seek professional advice to tailor subsequent years depending on your fitness level and adjust restrictions given to you by your doctor).

1) Standing Squat:

Start with your feet shoulder width of the hip shoulders. With (or without) held dumbbells by your side, sit on a chair and stand, without gaining ground on the way, or plopping on the way down. Keep your knees tracking straight ahead on your toes. Raise or lower your seat to adjust the level of fitness.

2) Balance Reach:

Standing on the width of 2 feet from the hip, reach both arms forward as far as possible, bending only at the hip, and keeping your back flat. Try this standing on one foot so both feet are too easy.

3) Push up high:

Put your shoulder width and hands apart on a counter or the arm of a sofa. While tightening the muscles end to end and keep your abs braced (as if they had was prepared to punch in the stomach), keep your body as straight as possible. Lower your whole body in a segment using only the arms. Do not let your back arch or sag belly. Move slowly through each rehearsal and find a height that matches your ability.

4) climbing stairs:

In your home, you go up the stairs, consciously trying to squeeze the glute (muscle Coup) to each step. Cross the heel and Stand Up Tall.

5) Curl Up:

Supine in bed, do your best to stand straight, reaching your hands to your toes. Try to avoid placing your hands on the bed, unless you need help.

6) Walk hand:

Standing foot-width apart, place your hands on the ground or raised surface, to bend the knees if necessary. Walk your hands to thrust to the position, then walk your hands back toward your feet and Stand Up Tall. This is a great technique to get up and sit the floor for people suffering from knee pain really bad, but reasonable upper body strength and wrists healthy.

Each above exercises should be conducted in a manner that challenges you to perform 12-15 repetitions. If you can not do more, it's too Easy! If you can not get to 12 repetitions, the exercise is too difficult and you increase your risk of injury.

Strength & Training at equilibrium in addition to good nutrition are all essential to reduce prevention of falls and injuries.

Jeff Eckhouse, B.S. Exercise Science
NASM-Certified Personal Trainer, Senior Populations Specialist

Jeff is the owner of Mobile Fitness Personal Training in Portland, ME. He is a Certified Personal Trainer and Senior Specialist from the National Academy of Sports Medicine. Jeff graduated from Skidmore College in 1997 and has been a licensed Emergency Medical Technician since 1995. He is an advocate for healthy living and environmental protection, loves to rock climb, telemark ski, and compete in adventure races. Jeff specializes in injury recovery, fitness for older adults, dynamic core training, proper lifting technique, and postural imbalances.

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