Senior Fitness Goals for Right Now - The Big 3

Let me help you prioritize your fitness goals. 

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About The Author

Steven Siemons ACSM CPT's picture

As a lifelong fitness enthusiast and armchair philosopher (BA in Social Science, UC Irvine), Steven communicates his passion for health and wellness with an offbeat slant. It's a lifestyle, he will insist; and fitness is really a journey to find what fits--for you. His personal fitness journey has primarily centered on resistance training for more than fifty years. An intense three-year exposure to Shotokan Karate under Sensei Ray Dalke and Sensei Edmond Otis in Southern California during his thirties (he is now 65, since you're wondering) had a significant impact on his appreciation for the martial arts as fitness disciplines. It is his sincere hope that you will find insight, inspiration, and knowledge from the ideas he sends your way. Find more of his work at The Senior Health and Fitness Blog.
 

Building Muscle as a Senior Man - It's Not as Hard as You Think

Stretching - Ignored, Boring, and Misunderstood

How It Started

Thirty years ago, in my mid thirties, when I experienced my first episode of debilitating back pain, it scared me to the point of fear.

I will never forget simply getting up from the couch and feeling like I had been stabbed in the back, crumbling to the floor in pain. With the passage of time bringing relief, I concluded that it was simply my first exposure to the idiosyncrasies of nerves channeled between the movable bony structures called vertebrae.

Tags: 

About The Author

Steven Siemons ACSM CPT's picture

As a lifelong fitness enthusiast and armchair philosopher (BA in Social Science, UC Irvine), Steven communicates his passion for health and wellness with an offbeat slant. It's a lifestyle, he will insist; and fitness is really a journey to find what fits--for you. His personal fitness journey has primarily centered on resistance training for more than fifty years. An intense three-year exposure to Shotokan Karate under Sensei Ray Dalke and Sensei Edmond Otis in Southern California during his thirties (he is now 65, since you're wondering) had a significant impact on his appreciation for the martial arts as fitness disciplines. It is his sincere hope that you will find insight, inspiration, and knowledge from the ideas he sends your way. Find more of his work at The Senior Health and Fitness Blog.
 

Squat, Seniors, Squat!

Hip Check

Interested in continued mobility? Would you like to improve your odds of surviving an increasingly likely fall?

Let me make my case for you regarding the overwhelming importance of strengthening your hips.

And as you can see from the title, the best exercise to make sure your Senior years are safer is the squat.

All the following statements in bold print are quotes from the CDC website:

Tags: 

About The Author

Steven Siemons ACSM CPT's picture

As a lifelong fitness enthusiast and armchair philosopher (BA in Social Science, UC Irvine), Steven communicates his passion for health and wellness with an offbeat slant. It's a lifestyle, he will insist; and fitness is really a journey to find what fits--for you. His personal fitness journey has primarily centered on resistance training for more than fifty years. An intense three-year exposure to Shotokan Karate under Sensei Ray Dalke and Sensei Edmond Otis in Southern California during his thirties (he is now 65, since you're wondering) had a significant impact on his appreciation for the martial arts as fitness disciplines. It is his sincere hope that you will find insight, inspiration, and knowledge from the ideas he sends your way. Find more of his work at The Senior Health and Fitness Blog.
 

Mobility: Movement is Life...Longer Life

“These findings suggest that any self-reported knee pain in osteoarthritis, as opposed to hand pain, seems to be a crucial factor leading to early cardiovascular mortality and is likely to be linked with decreased mobility,…”

This is the conclusion of a study involving middle age women over a period of 22 years…

Tags: 

About The Author

Steven Siemons ACSM CPT's picture

As a lifelong fitness enthusiast and armchair philosopher (BA in Social Science, UC Irvine), Steven communicates his passion for health and wellness with an offbeat slant. It's a lifestyle, he will insist; and fitness is really a journey to find what fits--for you. His personal fitness journey has primarily centered on resistance training for more than fifty years. An intense three-year exposure to Shotokan Karate under Sensei Ray Dalke and Sensei Edmond Otis in Southern California during his thirties (he is now 65, since you're wondering) had a significant impact on his appreciation for the martial arts as fitness disciplines. It is his sincere hope that you will find insight, inspiration, and knowledge from the ideas he sends your way. Find more of his work at The Senior Health and Fitness Blog.
 

Seniors: Accommodation as a Fitness Concept

Working Around and Through Life’s Inconveniences 

You could call it a work-around, an end run, or even a creative solution–the idea is to keep moving forward, even given the obstacles that aging is going to throw in front of us. Here are a few guideposts.

Tags: 

About The Author

Steven Siemons ACSM CPT's picture

As a lifelong fitness enthusiast and armchair philosopher (BA in Social Science, UC Irvine), Steven communicates his passion for health and wellness with an offbeat slant. It's a lifestyle, he will insist; and fitness is really a journey to find what fits--for you. His personal fitness journey has primarily centered on resistance training for more than fifty years. An intense three-year exposure to Shotokan Karate under Sensei Ray Dalke and Sensei Edmond Otis in Southern California during his thirties (he is now 65, since you're wondering) had a significant impact on his appreciation for the martial arts as fitness disciplines. It is his sincere hope that you will find insight, inspiration, and knowledge from the ideas he sends your way. Find more of his work at The Senior Health and Fitness Blog.
 

Weight Training: After 50 Years It's Still Number One

Resistance

Everyone has their own reasons why they derive joy from one form of exercise and not another. Fifty years is a long time to be doing anything, so let’s look at a few of my reasons, shall we?

Fitness Goals

It’s important to address these components of fitness in one’s training routine:

1. Strength movements
2. Aerobic conditioning
3. Movements challenging balance and coordination
4. Range of motion and flexibility movements

Tags: 

About The Author

Steven Siemons ACSM CPT's picture

As a lifelong fitness enthusiast and armchair philosopher (BA in Social Science, UC Irvine), Steven communicates his passion for health and wellness with an offbeat slant. It's a lifestyle, he will insist; and fitness is really a journey to find what fits--for you. His personal fitness journey has primarily centered on resistance training for more than fifty years. An intense three-year exposure to Shotokan Karate under Sensei Ray Dalke and Sensei Edmond Otis in Southern California during his thirties (he is now 65, since you're wondering) had a significant impact on his appreciation for the martial arts as fitness disciplines. It is his sincere hope that you will find insight, inspiration, and knowledge from the ideas he sends your way. Find more of his work at The Senior Health and Fitness Blog.
 

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Male and female baby boomers working out at the gym
01/17/2018
Let me help you prioritize your fitness goals.  To do this, I need to clarify some basic but critical assumptions. Given that my posts are directed at Seniors, I am going to speak bluntly... read more
Stacks of colorful dumbbells in a gym weight rack
01/05/2018
Anonymous (not verified)
Building Blocks Age-related muscle loss, or sarcopenia, is a completely natural part of aging and can take effect from the age of 30 when you start losing as much as 5% muscle mass per decade.... read more
Active older couple in meadow with dog, stretching and exercising.
12/22/2017
How It Started Thirty years ago, in my mid thirties, when I experienced my first episode of debilitating back pain, it scared me to the point of fear. I will never forget simply getting up from... read more
Woman in workout clothes demonstrating proper technique for a squat
11/17/2017
Hip Check Interested in continued mobility? Would you like to improve your odds of surviving an increasingly likely fall? Let me make my case for you regarding the overwhelming importance... read more
Man in sweater holding his neck in aching pain.
08/11/2017
“These findings suggest that any self-reported knee pain in osteoarthritis, as opposed to hand pain, seems to be a crucial factor leading to early cardiovascular mortality and is likely to be... read more
Older woman and younger woman stretching on fitness balls at gym.
06/30/2017
Working Around and Through Life’s Inconveniences  You could call it a work-around, an end run, or even a creative solution–the idea is to keep moving forward, even given the obstacles that... read more
Hand picking up weighted dumbbell from stack.
06/16/2017
Resistance Everyone has their own reasons why they derive joy from one form of exercise and not another. Fifty years is a long time to be doing anything, so let’s look at a few of my reasons... read more
Male and female baby boomers working out at the gym
01/17/2018
Let me help you prioritize your fitness goals.  To do this, I need to clarify some basic but critical assumptions. Given that my posts are directed at Seniors, I am going to speak bluntly... read more
Stacks of colorful dumbbells in a gym weight rack
01/05/2018
Anonymous (not verified)
Building Blocks Age-related muscle loss, or sarcopenia, is a completely natural part of aging and can take effect from the age of 30 when you start losing as much as 5% muscle mass per decade.... read more
Active older couple in meadow with dog, stretching and exercising.
12/22/2017
How It Started Thirty years ago, in my mid thirties, when I experienced my first episode of debilitating back pain, it scared me to the point of fear. I will never forget simply getting up from... read more
Woman in workout clothes demonstrating proper technique for a squat
11/17/2017
Hip Check Interested in continued mobility? Would you like to improve your odds of surviving an increasingly likely fall? Let me make my case for you regarding the overwhelming importance... read more
Man in sweater holding his neck in aching pain.
08/11/2017
“These findings suggest that any self-reported knee pain in osteoarthritis, as opposed to hand pain, seems to be a crucial factor leading to early cardiovascular mortality and is likely to be... read more
Older woman and younger woman stretching on fitness balls at gym.
06/30/2017
Working Around and Through Life’s Inconveniences  You could call it a work-around, an end run, or even a creative solution–the idea is to keep moving forward, even given the obstacles that... read more
Hand picking up weighted dumbbell from stack.
06/16/2017
Resistance Everyone has their own reasons why they derive joy from one form of exercise and not another. Fifty years is a long time to be doing anything, so let’s look at a few of my reasons... read more