Over 50’s Fitness by Glen Barnett – Exercise Categories & Modifications

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This week we’re talking categories of activities, being creative and modifying what you need to to ensure you are actively ageing.

There are three main categories of physical activity:

  • fitness activities (endurance and/or interval activities) (undertaken to increase heart rate therefore strengthening your heart and improving your lung capacity) eg brisk walking / jogging, bicycle riding, swimming, aerobic classes etc.
  •  strength training activities (undertaken to build/maintain muscle density and build/maintain strength – also beneficial for increasing/maintaining metabolic rate which is the rate you burn up energy) resistance exercise, therabands, body weight exercises, lifting weights, pilates, etc
  •  balance, mobility and flexibility (stretching) activities (undertaken to improve/maintain flexibility, balance and mobility) tai chi, yoga, stretching classes,  joint and muscle flexibility and range of movement stretching

More benefits will be achieved if you do a mixture of the three categories during your week.  Even though some people may benefit more from one area than another have a variety of activities to cover all basis and keep your interest up with the variety these categories offer.

There are so many ways to be physically active these days that really there is no excuse to get up and about, and move.  Even those people who are wheelchair bound have many options to choose from.  Its  never too late to start moving it… anyone at any age can reap the physical, social and mental benefits of regular, moderate physical activity.

Get creative and have fun because exercise benefits much more than just the body — you can also improve your mental and emotional health by maintaining an active life. And if you have fun while you’re being active, chances are you’ll want to continue participating in that activity.

While you’re getting creative you can always modify more traditional exercises so you are getting great benefits eg:    Traditional push-ups are a great way to work muscles in the arms, shoulders, and chest, however, they can be difficult to complete correctly. You can modify this exercise and still get benefits by doing wall push-ups. Face a blank wall while standing about arm’s length away, lean forward, and press your palms flat against the wall. Bend your arms and slowly bring your upper body toward the wall, hold for a moment, and push yourself back until your arms are straight again. Do a set of 10 reps, rest, and repeat another set.

It is always advised that you check with your local GP prior to commencing any new physical activity or if you have stopped physical activity because of a new health issue and wish to resume it.

I also suggest that you get guidance from a qualified and registered Exercise Professional.  Come and have a FREE session with us at Coffs Coast Health Club.  Call Glen or Jacqui on 66586222 to organise.

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