Delighted that Jay586 has taken the plunge to become a personal trainer, particularly for older people: very knowledgeable, unlike the PTs in my gym! I am a retired PT specialising in Pilates, and having attended several courses for the older person, now that I am an older person realise how inadequate they were. The syllabus and tutors were well under 50, so it’s important to have someone who knows what it feels like to be old(er!).
Sarcopaenia is a well known phenomenon of aging, about which we can go a little way to minimise, but no-one, even on the internet, have I found, has mentioned connective tissue collapse: that is what makes you wrinkly and wobbly, about which you can do nothing – except surgery, if you must. And I find it particularly difficult to get my head around, when I have been slim, fit and very active all my life, kept a close eye on my vegetarian diet – even more so as I age, as I now have the time.
Suzied: why do you need to touch your toes? Everyone’s put together differently, and maybe you were never supposed to touch your toes. However, when sitting with your legs outstretched, sit on a block, or folded towel(s) at least 2” high, or higher, so that you are sitting straight, then you will be able to lean forward and mobilise your lower back and stretch your hamstrings. It doesn’t matter at all that you have to keep your legs bent when scissoring, as the point of the exercise is to strengthen the core, but in time, as your lengthen your hamstrings and mobilise your lower back, your will be able to do all of those things: remembering at all times to keep the inner core engaged!
I have osteoarthritis in many of my joints, and the most important thing I have learned is that it is essential to keep moving, so Pilates is ideal. It might hurt when your arthritis has a flare up, but as long as it’s a pain that’s familiar to you, it won’t do any harm, unless you have rheumatoid arthritis. By keeping the joint still, you are allowing it to stiffen and it them becomes even more painful; by moving it you are generating synovial fluid, which oils the joint, and delivers nutrition to the joint.
Belladonna and others: I looked at the NHS/Age UK, and we are all different. I find the following exercises better for my knees. If it’s painful to bend the knee, don’t. The standard is to lie, lie on your elbows, or sit straight on the floor (the last position is very challenging but try to avoid leaning back as much as possible, and place your hands behind your back; or lean against a wall) as you lift the knee straight up. In the seated position you may not be able to lift the leg at all, and certainly not high. The important thing is to contract the front of the thighs (quadriceps): very intense in the seated position. I have found that if I turn my foot out as I do this, I get a stronger contraction in my quads, and my kneecap is more lifted (up the thigh).
But much less strain on the core, is to stand, with your feet comfortably wide, feet turned out, and go up and down on your toes, keeping your legs straight – you can hold onto something if need be, but over time try to avoid holding on, so that you work your inner core stability more. In this position you need to focus on pulling up your kneecaps and squeezing your gluteals (butt), x 20. The feet are turned out to target your glutes. Then do that keeping the heels together, toes turned out still, x20 – feel the difference.
Then progress to bending and extending the knee when it stops hurting.
Anya, some people were born with a foot turnout….always get specialist knowledge before changing.
Falconbird your back likes to keep moving, and as you’ve been still all night, asleep hopefully, your back stiffens up. Do a series of mobilising exercises lying back in your bed, with your abdominals gently contracted -
1) with bent knees, slide one leg straight, bring it back and then the other x 10-ish
2) arms out to the side, and slowly lower the knees from side to side – do not force them down x 10-ish
3) bring one knee up to your chest, bring it down, then bring the other up, alternating x 10-ish
then roll over onto your side, with your legs over the side of your bed, and push yourself up with your arms. If you wish, do a series of standing exercises to mobilise, but be gentle: your back is at its most fragile first thing in the morning.
