3 Areas You Should Start Training Now

Between working at the Maryland Farms Y and St. Thomas West, I have a trained a lot of seniors.  (Hopefully, we’ll all make it to be seniors ourselves one day.)  I have met some that have inspired me with their remarkable physical abilities and attitudes, and others that have opened up my eyes as to how imperative it is that we start taking care of ourselves as early on as possible because things will not get easier as we get older.  I’ve done my best to learn from these active older adults and have nothing but the utmost respect for my elders.

A few areas that I’ve specifically noticed within this population that seem to have a tremendous effect on how well people are able to move and function as they age are...
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​1) CORE STRENGTH

All movement emanates from our core (abs, hip flexors, lower back).  If you do not train your core as you get older, your movement will be directly affected.  I have seen some seniors with remarkable core strength who have no problem with doing crunches or sit ups.  I’ve seen others who could not sit-up to save their life.  When it comes to teaching classes or doing training sessions, the ones who possess good core strength have better overall movement and are able to move more fluidly and pain-free than those who have a weak core.

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2) LEG STRENGTH 

Everyone should be able to do a correct body weight squat. So many people who have lower back problems also seem to have weak legs.  What’s the connection?  If you do not posses the strength to squat down or lift with your legs throughout life, you compensate by bending forward at the waist and lifting with your back.  By doing this overtime, you’re most definitely setting yourself for the potential for lower back problems.  Strengthen those legs!

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3) FLEXIBILITY

This doesn’t just apply to seniors, but to the whole general population as well.  People of all ages that I’ve worked with are in general horribly inflexible.  Unless they’re an athlete whose sport requires it or a yoga aficionado, most people just do not train flexibility.  Many don’t seem to see the value in it.  It’s a great asset to have in injury prevention.  A muscle with good elasticity is more able to adapt to a sudden unexpected movement, slip, or fall that could otherwise lead to a sprain or tear.  A flexible muscle also allows one to move more fluidly and in a greater range of motion. If  you do not train flexibility now, when you’re 80 you are going to be stiff as a board. I see it everyday.  Train to move with complete freedom of motion. 

When it comes to pain free, fluid, functional movement, training these three areas will make a huge difference in your life.  I know life happens, injuries happen, surgeries happen, things happen that might make training these areas more difficult, but I can almost guarantee you that they do not make it impossible.  If you are unsure of how to train these areas safely and effectively, that’s where an exercise professional such as myself can help you.  You only get one body, take care of it and it will take care of you.