,, including improvement of sleep quality, reduction of feelings of anxiety, and reduction of blood pressure. As seniors advance in age, the risk of unsteadiness becomes more noteworthy. (https://www.cdc.gov/physical-activity-basics/health-benefits/older-adults.html)

“Fall prevention programs that include balance training and other exercises improve activities of daily living can also significantly reduce the risk of injury, such as bone fractures, if a fall does occur,” the CDC stated.

Tyneka Pack, a Baltimore-based fitness coach and corporate wellness strategist owns IMPACKT Fitness®. The trainer of nine years holds certifications as a NASM personal trainer, stretch and flexibility coach,

and a nutrition coach. Pack, who runs her business full-time, shared tips to help seniors improve their fitness routines and address intentional movement.

Start Simply with Guidance

Before engaging in an exercise routine, seniors should get medically cleared by a doctor to ensure they are in good health and are aware of what limitations they may have, if they do. Various exercises may be identified and avoided because of a previous injury, exercise positions or health matter, such as blood pressure.

“Maybe start with a 10-minute walk. Next week maybe add five minutes, etcetera,” Pack added.

According to NIH, “almost anyone, at any age, can do some type of physical activity, even with a chronic condition. In fact, older adults with chronic conditions can benefit from physical activity. For most, moderate-intensity activities (such as brisk walking, riding a bike, swimming, weightlifting, and gardening) are safe, especially if you build up slowly.”

NIH also advised seniors to talk with their doctors about any health conditions and the creation of a physical activity plan that works for them https://www.nia.nih.gov/health/exercise-and-physical-activity/exercising-chronic conditions#:~:text=Almost%20anyone%2C%20at,certain%20chronic%20conditions). 

Pack advised that seniors can start small with exercise by walking and low-impact movements, such as chair exercises and light resistance bands, if seniors have not established a fitness routine. She further explained that they can progress by adding more time to their fitness routines every few weeks. Even if seniors cannot get to a gym, they can establish effective yet simple workouts. 

“No equipment is required. They can do body weight exercises like squats in a chair and  pushups against a wall, but I am a big fan of resistance bands. They are lightweight equipment and easy to take with you wherever you go, and it’s easy to progress (from a light band to medium to heavy, etcetera),” Pack explained.  

Marching in place, calf raises, leg raises to the side, to the front and back can help seniors warm up to a productive walking routine.

Exercise and Dietary Tips for Seniors

These CDC-reported guidelines are the same for adults of any age.

“Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.”

Adults should engage in at least 150 minutes (two hours and 30 minutes) to 300 minutes (five hours) a week of moderate-intensity, or 75 minutes (one hour and 15 minutes) to 150 minutes (two hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week, to experience substantial health benefits, per the CDC.

“Don't underestimate the power of walking. Walking is the most underrated exercise there is. It can be done every day, anywhere, and doesn't require the level of recovery you may need from a resistance workout,” Pack added while providing tips for older adults.

Pack stated that a well-balanced diet includes needed protein, healthy fats and complex carbohydrates. Water intake must be adequate.

The Benefits of Working with a Fitness Trainer

“Working with a trainer saves you time,” said Pack. “Could you take the time to research, study and learn the information on your own to understand and put together a fitness plan for yourself? Yes, but by the time most folks get that together, they could be halfway to their goals working with a trainer.”

She noted that working with a trainer allows seniors to have someone directly coaching them through proper movements to ensure safe lifting. “Working with a trainer can help you decrease the risk of injury, which again, saves you time,” Pack added.

Pack trains clients online and in-person. She provides tailored workouts and typically works with women 30-55 and organizations in the Baltimore Metro area. Visit https://www.impacktfitness.com  to learn more about her business. Follow her on Instagram: https://www.instagram.com/impackt_fitness.