Ahem ..."e-x-e-r-c-i-s-e" -- that word all seniors know, what they all should be doing and what they never seem to take enough time for.
Research shows a sedentary lifestyle can cause older adults to lose ground in the four areas that help them stay healthy and independent -- strength, balance, flexibility and endurance.
So, seniors, if you want to feel healthier, have more energy and extend your independent life -- and who doesn't? -- look no further than the exercise classes offered at the Traverse City Senior Center.
Karen Belanger, a trainer from Premier Fitness, teaches "Energetics" on Tuesdays and Thursdays; Michele Hollis conducts "You Can" on Wednesdays and Fridays; and Evelyn Lambert facilitates "Active for Life" on Mondays.
The kind of exercises used in each class depends on what the instructors want to achieve. Strength training develops muscle strength and builds up bones; balance exercises build up the leg muscles and helps to prevent falls; stretching exercises promote flexibility, making movement easier and decreasing the risk of injury; and endurance and cardiovascular exercises strengthen the heart and improve overall fitness.
"In my senior sessions (Energetics), I touch on ... the five things that are really important for seniors," Belanger said. "If I can keep someone functional ... I've reached my goal."
Belanger, who holds a senior fitness certification, tries to cover balance, coordination, cardiovascular health and range of motion in the aerobic part of her class, which helps to keep joints lubricated and eliminates some arthritic pain. The next section of class is mostly strength work, plus additional balance and coordination. At the end of the workout, she does stretching for flexibility.
Every exercise in Hollis' You Can class has something to do with bone strengthening, muscle strengthening, mobility and balance. She tries to incorporate all of the muscle groups along with balance and coordination, because any muscle-strengthening exercise also helps bone strength. Every time a participant in the class works with weights, whether using body weight, an extra weight in the hand or exercise bands -- something with resistance -- it forces the muscles to work harder and strengthens the bones. Each of her exercises has purposeful motion. In addition, she spends time working on breathing.
Hollis' class is focused on specific muscle and body movement, what is called functional exercise. These are specific exercises that are done continually -- repeatedly -- that help individuals with everyday functions. Whether it's out in the garden, putting on jackets, reaching up in the cupboard, cleaning out the garage, she adapts her exercises to seniors' everyday motions.
"Consistency with any exercise program is huge," Hollis said. "If you are not consistent with an exercise program, it is not going to work for you. You may feel good for that day, but you are not going to see any results. If these exercise classes are kept up, you will find over time you have more balance and are able to increase your mobility."
In Active for Life, Evelyn Lambert leads an exercise group that promotes cardiovascular exercises and utilizes exercise bands, weights and rubber balls for strength training. She also concentrates on movement and balance, exercises geared toward keeping seniors mobile and more fit.
Joining any of the exercise classes at any time is not a problem, because there are always allowances made for beginners. Starting at a slower pace and a lower impact, beginners work themselves gradually up to the level of the rest of the class.
For more information on exercise classes call the TC Senior Center at 922-4911, or e-mail lwells@tcseniorcenter.com. Karen Belanger can be reached at 632-3296.
Kathleen Bellaw Gest is a local freelance writer. For more about the Traverse City Senior Center, go to www.tcseniorcenter.com.
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