National Senior Health and Fitness Day is held every year on the last Wednesday in May. It's a time to put seniors in the spotlight and encourage them to get started on a quest to get healthy and fitter. Even if they have never exercised regularly, they can still get started and reap tremendous benefits from their efforts. It comes down to knowing how to start one's journey toward better health and fitness.

"Exercise is for everyone, no matter what age you may be," explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “If you are still alive, you are a good candidate for exercising and working on fitness goals!"

It's always possible to benefit from exercising. The journal BioMed Research International published a study that looked at the importance of physical activity exercise among older people. They report that physical activity is a driver for a healthy and long life in older people. Additionally, they report that being physically active provides some protective factors, helping to reduce risks of cardiovascular disease, stroke, diabetes, and some types of cancer. It is also beneficial for improving mental health, delaying the onset of dementia, and improving quality of life and well-being. 

According to the National Institute on Aging, deciding to become physically active can be one of the best things someone can do for their health. They suggest that adults aim to get at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking or line dancing. Those doing vigorous activity, such as running, can aim for 75 minutes weekly. They also recommend lifting weights on two days per week. 

The good news is that getting started is not as difficult as it may seem. Here are 5 tips to help seniors start exercising and get fit:

Check with the doctor. This type of disclaimer is common, but it is a good idea to run it by the doctor to ensure no concerns. Most people will be given the green light, but it's a good idea to let the doctor know and see if there are any concerns or suggestions.

Know what is needed. Most types of exercise programs require some sort of equipment. At the very least, a new pair of good fitness shoes may be in order. Check to see what items are needed and get them so that there are no excuses or issues that arise.

Set some goals. Each person should determine what they want to accomplish with their new fitness goals. They should be written down to be evaluated at various benchmarks and adjusted. The only way to know if goals have been accomplished is to set them in the first place.

Start slowly. A big mistake that those new to exercising make is that they bite off more than they can comfortably chew. It's always a good idea to start slowly and build up to doing more. This gives the body (and mind) a chance to transition and get used to doing the activity.

Get support. Most people benefit from having a support system. Support increases one's chances of being successful at reaching goals and sticking with a new lifestyle change.

“We are happy to help seniors get started and provide them with the support they need to stick with it,” added Scherer. “We can tailor a program to fit your goals and needs, help you track the progress, and keep you moving.”

One program that many seniors can benefit from that is offered at Fredericksburg Fitness Studio is Pilates. Research published in the Journal of Back and Musculoskeletal Rehabilitation shared the research results to see if Pilates helps with bone strength in women with postmenopausal osteoporosis. They concluded that Pilates increased bone mineral density and walking distance and helped to relieve pain. 

Additionally, The European Journal of Investigation in Health, Psychology, and Education reported in March 2022 that Pilates can benefit the elderly. Their study found that those over the age of 60 who started doing Pilates improved their balance, strength, mobility, functional capacity, and mental and psychological health. They also report that it reduced the risk of falling.

Fredericksburg Fitness Studio offers a reformer Pilates fitness training program, a fun and unique exercise method with many benefits. The reformer can be done sitting, standing, or lying down, which gives a great workout. The program helps with strength, flexibility, balance and coordination, core control, and more. To get more information about the reformer Pilates program, visit the site: https://www.fburgfitness.com/pilates-reformer

Fredericksburg Fitness Studio doesn't offer memberships as other gyms do. They offer private customized fitness programs that are available by appointment. Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up to date on patient progress. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com.