PERSONAL TRAINING, FITNESS FOR OVER 50's / 50+ / Seniors
South Birmingham / North Worcestershire
Tel 0744 918 1189 or email: Contact@system-fitness.co.uk
System Fitness CIC is a Community Interest Company, aiming to improve the fitness of adults over 50.
We are Non profit making
Unfortunately due to the Corona Virus outbreak
ALL CLASSES are suspended.
This page contains exercises you can do at home!
'VIRTUAL' FUNCTIONAL FITNESS CLASS
For seniors / 50+
KEEP MOVING!:
If you are isolated at home it is important that you keep moving. Sounds easy doesn't it - but this can be a challenge.
First thing though is to forget everything about 'organised' fitness. You don't need a class to move. If you are otherwise fit to do so:
DO - Go for a walk outside whenever you can - it is safe to do this (in line with national guidance) as long as you keep away from others.
DO - Have a spring clean! - Cleaning and gardening are particularly good forms of exercises. Particularly because they usually involve some form of 'pulling' movement
DON'T -Go over the top!. Keep your exercise moderate intensity as high intensity exercise has been shown to impact on your immunity in the short term. So better to do a little often and spread it through the day.
DON'T - Sit still for the rest of the day. Stand up and move every half hour.
EXERCISE WITH.... A CHAIR:
Here are some easy exercises to do with a chair. Ensure your chair is sturdy and will not slip. Do these exercises slowly and cautiously. If you feel unsteady or in any pain stop straight away.
SIT TO STAND:
From a seated position, shuffle forward to the front of the chair, place more weight over your feet, then raise yourself up to standing. Ensure you keep upright without leaning to one side.
This exercise is excellent for leg strength and balance!
KNEEL DOWN:
Leaning on a chair, slowly lower yourself down. If you can let your knee touch the floor then raise your self up. If you are unable to let your knee touch the floor, hold it as low as you can.
This exercise is excellent for leg strength and also ensuring your can get up from a floor in an emergency.
EXERCISE.... ON A BED:
Here are some easy exercises to do on your BED. Do these after a warm up NOT when you wake up or are about to go to sleep.
'ROCKING' on your bed:
If you are able to safely rest on your hands and knee's on your bed (or floor if you are happy). Then slowly rock back and forwards. After a small number of repititions you should find that you can increase the range of movement.
This exercise will support co-ordination and endurance. Its also good for your knees if you are otherwise unable to kneel on the floor.
SIDE RAISE get up on your bed:
Sit on your bed, then lean to one side and raise your legs onto the bed (just as you would do to get onto your bed!). Then reverse the movement so that you are back siting on your bed. Then change side. Repeat and try to do the movement in a slow and controlled way.
This exercise helps improve the strength of your 'core'
EXERCISE WITH A RESISTANCE BAND:
PULL DOWN:
Attach a resistance band over a secure high object (in this case I used a door)
Hold the band on both sides with your arms at right angles.
Pull down / lengthen your arm bending only at your elbow and only moving the lower half of your arm. This move is the opposite to a 'curl' do both exercises to strengthen your arms for pushing and pulling movements!
EXERCISE WITH A MILK CONTAINER:
Rather than an exercise band, a milk container is a great way to undertake strength exercises. Fill it up with water so that you can do 10 repetitions of the exercises. Practicing these 2 or 3 times a week should enable you to add more water.
A 2 litre bottle will weigh approximately 2kg. If you have reached the maximum try adding sand or soil (which is heavier!). Don't forget to put the top back on firmly!
If you would like to receive a regular update of suitable exercises please email at contact@system-fitness.co.uk
FURTHER EXERCISES RECOMMENDED BY THE NHS CAN BE OBTAINED USING THIS LINK:
Functional Fitness is about exercising to improve your function - day to day life. It encompasses everyday movements, focusing on speed, agility, range of motion, core strength, balance and flexibility.
We also aim reinforce the 'FUN' in Functional!
Our body is a ‘system’ of many muscles all interelated. For example back ache can arise due to leg muscles. If we dont maintain whole body fitness we start restricting our movements, once we do that we enter a negative process of ‘deconditioning’. As we stop moving in particular ways this further impacts on other moves and when we cant move as much, we move less, put on weight and so it goes on…....
But you can change that.
Our bodies can respond and improve from exercise at any age!
A functional fitness session incorporates exercises to help you develop:
- whole body strength,
- range of body movement and
- balance
These are all important to help you with day to day life, with the bonus that you are able to do more on a day to day basis, using up calories, enjoying life!
Exercises can be progressed or regressed (made easier). We are all different, but wherever we start from we can improve.
And hopefully you will find its fun!
Every Class is a little different and you can use the free Fitness Tracker to monitor your progress!