With Shelly’s Integrative Fitness program, you can expect to be involved in some form of aerobic activity such as walking, stationary bike or an elliptical trainer that will get your heart pumping. This is beneficial because it helps strengthen the hardest-working muscle in your body—your heart— and it will improve your respiratory system and lowers your blood pressure. Functional muscle-strengthening activities will also be a component of your personalized program. These activities will consist of some form of progressive weight training or weight-bearing calisthenics that involve the major muscle groups to help increase strength and bone density. Flexibility training will be part of the program to increase elasticity in the major muscle groups, as well as improve joint motion. This will help improve coordination, decrease risk of injury, and improve blood supply to the tissues. The training regimen may also include balance and proprioception exercises for those who have frequent falls or mobility challenges.
The American College of Sports Medicine (ACSM) recommends that all adults—including seniors—participate in aerobic activity three to five times a week for at least 30 minutes per day and up to 60 minutes for greater benefit. The ACSM recommends doing muscle-strengthening and flexibility activities at least two days per week, alternating between moderate and vigorous activity.
As with any program, consult with your physician prior to starting a new exercise regimen to discuss any health concerns.