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Getting Fitness Started at Age 60
by Chris Akard
Let this column be a lesson for everyone. It is never too late to get started!
Take Ginny McMannis, for example. She had never lifted a weight for exercise
until she was 60 years old. In fact, McMannis just started two months ago and is
already enjoying the benefits exercise has to offer.
The fact is, as long as your body can move, you can exercise at some
capacity. A person who has never worked out before will actually see more
results in a month than a seasoned exercise participant will see in two to three
months. How true this is for the senior, age 55 and older, who has experienced
decreased muscle, a slowed metabolism and decreasing bone density? If you ask
me, all of the results to be achieved sound very exciting. So what are you
waiting for? Results are waiting for you. Let's get started. Consult a physician
before starting this or any exercise program.
Overhead Press
To begin, exhale as you press up. Keep your back tall and your abdominals tight.
Lower arms just below 90 degrees and press them above head to a slightly bent
elbow. Do two to three sets at 12 to 20 repetitions.
The overhead press is a great exercise for the senior exercise participant.
It promotes good posture and strengthens the upper muscles in the torso,
specifically, the shoulders and mid-trunk muscles.
Towel Squat
McMannis uses the towel to help maintain a tall back while keeping the knees
even with the toes. Inhale as you lower down to a 90-degree angle in the legs
and exhale as you press up to a slightly bent knee. Do two to three sets of 20
to 30 repetitions.
The towel squat is also a great choice. It increases muscle in the area of
the body that we have the most muscle available, the legs. This too, promotes
good posture. Strong legs help support the back and that's a good thing.
Finally, it is important to include cardiovascular exercise in your program.
McMannis gets in approximately 30 to 40 minutes of vigorous aerobic exercise,
three to four days per week. In the short run, a person starting exercise in
their 60s may experience some joint and muscle inflamation. More importantly, in
the long run of four to six weeks plus, individuals will have more support to
their joints than they have in years. McMannis will tell you she feels great.
And as for her friends? They'll tell you she looks great too.
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