Reactive training for seniors
It seems as if the definition of “senior” keeps getting pushed later and later in life.
Currently, there are professional athletes playing into their 40s and rock stars touring the world in their 70s.
Our perceptions of who should be doing what (and when they should quit) are continually evolving.
In my practice, I work with 60-year-olds who play hockey and 80-year-olds who golf, garden, volunteer and live active social lives.
The common denominator between them is that they make time to exercise in meaningful ways and prepare themselves to deal with the effects of aging, like losing strength and power.
I’d like to introduce a concept new to many people called “reactive training.”
This type of exercise improves muscle reaction time and can mean the difference between taking a dangerous tumble and stopping yourself from falling.
In sports, this type of training is called “plyometric” training and includes jumping for the legs and throwing or slamming weighted objects to develop powerful, explosive muscles in the upper body.
This translates into faster athletes and greater performances.
For seniors, however, this translates into more functional capacity, freedom of movement and safety. Imagine walking down the stairs and tripping, or having a pet run in front of your path causing you to stumble.
Reactive training improves your chances of acting quickly and having the muscle and joint stability to catch yourself.
Rather than simply being strong and flexible, this type of training can make you quicker and more agile.
Here are three reactive exercises that are appropriate for seniors.
1. Explosive Wall Pushups. To turn regular wall pushups into a reactive exercise, lower yourself slowly to the wall and then push away from the wall with speed. As you get stronger and more experienced, you can push yourself to the point where your hands leave the wall entirely and you then catch yourself falling back into the starting position.
2. Line Jump. Place a piece of tape on the floor and stand in front of it with your toes at the line and feet shoulder-width apart, in a semi-squat position. Swing your arms and jump over the tape, landing lightly on the other side. Hold the landing position for a few seconds to work on stability after the jump.
3. Side Hop/Side Step. Line up next to the tape on the floor with your right foot. Lift your foot and take a big step over the tape, bringing your left foot with it.
Step back over the tape with your left foot and continue back and forth.
As you get more comfortable, try hopping across the tape and landing on one foot on the other side. For safety, keep your hands on a wall in front of you for balance and safety. Please note, you may never progress to the side hop as the side step may be more appropriate for you. In that case, step further over time.
Complete the three exercises above, three to four times per week.
An example of workout could include eight explosive wall pushups, six line jumps and six side hops/side steps.
Then, after a rest of one to two minutes, repeat two more times.
As always, consult with your physician before trying the routine to determine if it is appropriate for you.
Medical exercise specialist Ernie Schramayr helps his clients manage medical conditions with exercise. You can follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com.