Our Senior Fitness (60+) group program focuses on safety, functionality, and improving quality of life, while maintaining a fun and social atmosphere.
Program Structure (Duration: 50–60 minutes)
1. Warm-up (10 minutes) Goal: Gentle increase of body temperature and joint lubrication.
-
Light walking in place with coordinated arm movements.
-
Shoulder, neck, and wrist circles.
-
Dynamic stretching (e.g., side bends).
2. Main Workout (35 minutes) The main part is divided into three pillars: Strength, Balance, and Coordination.
A. Muscle Strengthening (Functional Exercises):
-
Chair Squats: The most vital exercise for independence (rising from a seated position).
-
Wall Push-ups: Strengthening the chest and arms without straining the lower back.
-
Standing Hip Abductions (with support): For pelvic stability.
-
Light weights or resistance bands: To prevent sarcopenia (biceps, shoulder presses).
B. Balance & Fall Prevention:
-
Single-leg stance (supervised): Improves proprioception.
-
“Tightrope” walk: Placing the heel directly in front of the toes in a straight line.
C. Cardiovascular Endurance:
-
Simple dance moves or step combinations (Low-impact Aerobics) for heart health and mood enhancement.
3. Recovery & Meditation (10–15 minutes)
-
Stretching: Focusing on “tight” areas such as calves, hamstrings, and the back.
-
Breathing Exercises: Relaxation of the nervous system.
-
Social Connection: A brief “check-in” with the group to share how they feel.
