We all lose our way and stray from the fitness bandwagon. And accidents happen. The most important thing you can do for yourself is strength and balance training, says Leigh Graham, who is an Older Adult Fitness Specialist, and owner of Vintage Fitness, which offers in-home personal trainers in the GTA, online classes, free exercise videos on YouTube (@vintagefitness), newsletters with weekly exercises and a free e-book of beginner routines.
“Customizing your workout to your specific health and fitness concerns makes a big difference in helping you progress swiftly and safely,” says Graham. “After you have become deconditioned, which happens with alarming speed as we age when we are ill or injured or drop our routines, it helps to have advice to modify form and foundation.” A good foundation, she says, means considering alignment, addressing which issues to work around (like a wrist fracture), and heeding your doctor’s recommendations. Strength training is critical to maintaining the muscle mass we lose with age, but don’t go rushing to the dumbbell rack just yet. “Learning to use your own body weight is the best, and safest, way to increase strength,” says Graham. Good form is incredibly important in preventing further injuries, as is is working on your balance: “Balance exercises are more than just doing tree pose,” she says.
But what Graham really wants to emphasize is the “why” behind your motivation to work out. She urges you to think about the following: Why are you doing this? What do you want to be able to do? “Qualitative goals can fuel your action, whether it’s being able to get down on the floor and play with your grandkids, finding the energy to go out, or being able to handle the demands of your busy life,” says Graham.
Think, too, she says, of “future you” and what doing this will get you. “Think of this as a new lifestyle, not a short-term fix. It won’t always be fun; it will often be something you don’t want to do, which can be uncomfortable, but the greatest rewards lie in consistency over time.” Adding some fun into the mix – workout partners, new sports, switching your routine up to keep it from becoming a chore – are ways she suggests you can keep on track.
As for cardio, Graham is a big fan of walking for her clients. Get outside and get some fresh air, now that the weather is getting nicer (and the ice has melted). “A walk after a meal can help with blood sugar regulation, which helps with keeping you from getting dizzy. And it also helps with your sleep and your energy.” She cites a 2022 study in The Journal for Sports Medicine which showed how walking, for bursts of as little as two to five minutes, can help keep your blood sugar levels from rising and then falling too quickly after eating.
And since our reader has been spooked about falling, we asked Graham about fall prevention. Turns out she is working on a pilot project with local seniors’ centres to develop a 12-week program they hope to have up and running later this year. Keep tabs on the progress for you or a loved one (Graham says many clients are referred by concerned family members). Remember: Exercise equals independence! In the meantime, the Vintage Fitness website has resources for getting up and down off the floor safely.
Here are Leigh Graham’s five favourite beginner exercises for the 50-plus crowd to get you started:
Sit to Stands (10 to 12 reps). Beginner: start from a tall seat like that of a kitchen stool; and/or use arm rests to help get up to standing as needed. Progress gradually to the advanced version: Use a lower chair, and/or arm rests. Move slowly. For an extra challenge, try hovering over the seat of the chair before returning to standing tall.
Stair Walk (2 mins). Challenge yourself to walk a long staircase one extra time every time you need to go up or down it. If stairs are not doable for you right now, try step touches with a weight shift onto one step with alternating legs, gradually increase your number.
Bridges (10 to 12 reps). This can be done in bed if getting on the floor is not accessible to you right now.
Bird dogs (5 to 7 reps each side). Start on all fours, cushioning your knees with a blanket or pillow if necessary. Start with leg extensions, alternating each time. When you’re able, add in the opposite arm extension. Notice the feeling of your core supporting you in the extended position. Squeeze the muscles in your belly, bottom and legs.
Counter push-ups (10 to 12 reps). This can be performed on the wall for the beginner version or on the floor for the advanced version, but no matter which version you do, always maintain a hand placement slightly wider than your shoulders and keep your elbows tucked close to your body. Another fun way to do this (intermediate) is first using a high stair, then once that gets easy, usually over a number of weeks, move to the next stair down, and so on.
Not only is it never too late to start, but it is very possible to get better with age as long as you are consistent, says Graham. “We have a client that has been training with us for 20 years. She is miles stronger and more capable at 85 than she was at 65. Let that sink in!”
Always asking questions,
—Leanne Delap
