Moving efficiently is essential for senior athletes of competitive sports, for individuals executing the many functional demands our multiple life roles, and in our ability to carry out routine activities of daily living (ADLs). The physical capacity to perform ADLs in a safe and independent manner without undue fatigue is one way to define functional fitness.

In general, limited capacity for performing ADLs is low among Senior Game athletes. This is affirmed in the ongoing findings from the Senior Athlete Fitness Exam (SAFE) which continues demonstrating National Senior Games athletes are maintaining positive markers of fitness regarding balance, grip strength, flexibility, self-reported falls and recommended minutes of daily physical activity.

However, close observation of a number of athletes reveal that NSG athletes continue competing with varying degrees of movement limitations. Integrating functional fitness into training routines will enhance our ability to move well for ADLs and/or competitive sports.

Training the functional fitness continuum includes several important concepts and key principals. One key principle for seniors is that strength training of all types enhances functional improvement and sports performance. Functional training involves multi-joint movements while training our body in a multidimensional manner. Greater gains come from movements that take place in three dimensional space with free form equipment. It also includes targeted activities that enhance our stability and mobility.

For further reference, check out the video Improve Your Stability and Mobility with These Functional Exercises by Jacqueline Crookford with the American Council on Exercise which demonstrates several key exercises addressing foot stability, ankle mobility, knee stability, hip mobility, spine mobility, and shoulder stability. In addition, find more functional fitness videos, such as the Loaded/Farmers-carry, in the Health and Wellness section at NSGA.com. The NSG Balance video is especially effective in training reactionary balance.

As I mentioned in my pervious article, pickleball has similar movements to tennis, ping-pong and badminton. However, due to the size of the court, the movements are smaller than tennis and there are no overhead serves. Movements within pickleball are short, quick and multi-directional. These movements require precision and seamless hand eye coordination, not to mention communication with your partner. Practicing sport-specific movements and training is beneficial to prevent injury and have better form with each movement. Below is a full body workout plan that’s should be performed three times a week tailored for the pickleball player.

Exercises:

Mobility start up: 1 set of 10 each side

• Hamstring scoops
• Lunge with rotation
• Shoulder half windmills
• Open/close the gait

Lower body pickleball exercises: 3 sets of 10

• Lateral 3 Way Lunges
• Goblet Squats into calf raise
• Curtsy Lunges

Upper body pickleball exercises: 3 sets of 10

• Bent over row combo with 3 way Fly’s
• Shoulder internal rotation/external rotation
• Push Ups

Core: 3 sets of 10 each side

• Wood Chop
• Opposite elbow to opposite knee
• Dead bug

Full Body/Cardio: 2 sets 30 seconds

• High Knee
• Ski jump
• Squat jumps

Cool Down 1 set 20 sec hold each:

• Hamstring stretch hold
• Quad stretch
• Cross body Arm Pulls
• Shoulder rolls

Workout Program:

The work out plan above calls for three sets of ten for each exercise. If you are a beginner, please start with one set and gradually increase sets to two and then three when the routine gets easier. If you can perform three sets and would like to increase intensity, you can add additional weight or a weight vest. If some of these exercises seem to be difficult or painful, please stop and call your local Ageility gym and be assessed by one of our health professionals. Please visit our Ageility Fitness YouTube channel to view our Pickleball Sports Specific Training video.

By Jessica Lime

References:

¹CPRD 50 Pickleball. (n.d.). Retrieved from

Let’s play ball! Pickle ball, that is. Pickle ball is the fastest growing sport in America. With minimal learning time and coaching needed, pickle ball can be picked up in no time. You can go from being inexperienced to playing a competitive game with your friends in a matter of minutes. Pickle ball is a combination of tennis, badminton and ping pong. With a court 20 ft by 44 ft court (a scaled down version of a tennis court) and with a low net, pickle ball is easier on the joints and body². There are two side lines, two baselines and two non-volley lines which create two non-volley zones known as the kitchen. The center line divides the service courts, and every point begins with an underhand serve behind the base line across the court into the opposite opponent’s service court and not in the kitchen. Once the ball is serviced the double bounce rule goes in to effect-this means the ball must bounce once on each side before either team can volley the ball in the air. Then each team may begin to volley the ball back and forth with one bounce or no bounce

Benefits of pickle Ball:

Pickleball is less taxing than tennis; however, it is still enough of an aerobic workout that it improves cardiovascular health and fitness when played three times a week for one hour². This can help improve blood pressure and cardiovascular endurance. Pickleball can help prevent and manage diabetes by improving the production of insulin to regulate blood sugar levels.

Pickleball is a great way to burn calories and get the body moving without feeling like you are spending hours on a treadmill. Instead, you are playing a fun, competitive game with friends! Pickleball is an excellent way to improve your strength, balance, and agility with the variety of foot work, weight shifting, and potential single leg stance required to maneuver around the court². The fast pace of the game (like ping-pong) is a great way to improve hand eye coordination, which keeps the mind sharp². Overhead serves are not allowed in pickleball, which is good for individuals with shoulder complications.

Apart from the physical aspect, pickleball can improve mood and mental health by warding off depression. Increasing heart rate with moderate exercise can release feel-good endorphins to help ease our minds. Pickleball is played on a small court increasing the social interaction with friends, family, and teammates!

Check with an Ageility Physical therapist or personal trainer near you to do an overall assessment to make sure you have proper form before starting Pickleball. Look up the nearest pickleball signup near you in your community! Get out there, get healthy and get living!

Reference:

¹ Kalb, G. (2020, July 17). Draw the Line – Pickleball Players want respect (and some lines). Retrieved from

² Publishing, H. H. (n.d.). Pickleball pleasures and pitfalls. Retrieved from https://www.health.harvard.edu/staying-healthy/pickleball-pleasures-and-pitfalls

Osteoporosis (porous bone) is a bone disease that can affect us as we age. Osteoporosis is a disease process where the bone deteriorates, stops building or both. This results in brittle bones, making them prone to potential breaks/fractures during an injury, fall, bump, or minor stress like coughing.  Women have a higher risk of osteoporosis than men, especially after menopause. According to The International Osteoporosis Foundation, 1 in 3 women and 1 in 5 men, experience osteoporotic fractures ³. In our youth, bones are in a constant state of renewal; building bone faster than breaking it down. This process, in turn, increases bone mass. Once we reach our late twenties to early thirties our body has reached its peak bone mass and this system starts to slow down.

One of the best ways to strengthen bones and prevent osteoporosis is by exercising regularly. Even if you already have osteoporosis, exercise can help maintain the bone mass you have and further strengthen it. The three best types of exercise for osteoporosis are weight bearing, resistance training, and flexibility training.

Weight bearing is an activity that places weight on the joints. Examples include: walking, jogging, dancing, tennis, stair climbing or hiking. One can also perform low weight bearing exercises such as the stair-step machine, walking on a treadmill or grass, and low impact aerobics. Weight bearing exercises should be performed 5 times a week at moderate to vigorous intensity for a minimum of 30 minutes ¹. You can always consult with an Ageility trainer to determine an appropriate regimen for you.

Resistance training involves free weights, weight machines, resistance bands, or water resistance. This type of exercise should be performed 3 times a week ¹. Resistance training can be challenging due to the additional weight or added force. This type of training works a variety of muscles in your arms, chest, shoulders, legs, stomach, and back. Be sure to space out your resistance training days for each muscle group with a minimum of two days in between to insure optimum recovery.

Flexibility and balance exercises increase the pliability within your joints by increasing your range of motion, allowing for more agility. Flexibility can help protect joints and prevent injury. Types of flexibility and balance training are stretching regularly, yoga, tai chi, and self-myofascial release. Be careful when preforming stretches that involve twisting at the waist.

Useful exercise tips:

Always be sure to start with a warm up through easy gentle movements such as body weight exercises, stretching, or slow walking. This helps regulate proper blood circulation to your muscles. When beginning your exercise routine always perform each exercise in a slow and steady motion stabilizing the core and spine for 2-3 sets and 6-10 repetitions. When performing these exercises, you should not feel any pain or discomfort. If you do, be sure to inform your Ageility trainer so they can modify your workout. Make sure you are breathing regularly! Do not hold your breath while lifting or lowering weight, but rather inhale during the easier portion of the movement and exhale during the more difficult portion. You should perform resistance training three times a week with a two-day break between muscle groups. Before you progress in weight, be sure to consult with your Ageility trainer.

Please consult with your primary care provider before starting a new workout regimen. Everyone can benefit from weight bearing exercises, resistance training, flexibility training, and balance exercises. However, we may all start at a different level of difficulty/ability. Be sure to contact an Ageility physical therapist or personal trainer to get you on the right path! Let’s build bones together!

By Jessica Lime

References:

¹3 Types of Exercise That Can Prevent Osteoporosis. (n.d.). Retrieved from https://www.kindredhealthcare.com/resources/blog-kindred-spirit/2018/06/04/3-types-of-exercise-that-can-prevent-osteoporosis

²Eastnewyorknews. (2020, February 05). Silver Sneakers Becomes An Official Partner of New York for Seniors and Will Provide Fitness Sessions at the New York for Seniors 2020 Health & Wellness Events. Retrieved from https://eastnewyork.com/silver-sneakers-becomes-an-official-partner-of-new-york-for-seniors-and-will-provide-fitness-sessions-at-the-new-york-for-seniors-2020-health-wellness-events/

³Sözen, T., Özışık, L., & Başaran, N. Ç. (2017). An overview and management of osteoporosis. European journal of rheumatology, 4(1), 46–56. https://doi.org/10.5152/eurjrheum.2016.048

By: Jessica Lime, Ageility Fitness Trainer

Yoga is a natural medicine used from ancient times to help us heal our mind, body and soul. Within today’s busy society focusing on yoga and meditation helps put one’s body at ease to focus on calming the nervous system, reduce stress, increase flexibility and so much more. These are your golden years to focus on your mind, body and soul that have been put to work for years. Repay yourself with the medicine of yoga and all its benefits.

Flexibility:

Yoga increases flexibility by moving the body through various motions focusing on breathing mechanics allowing one to enhance their natural physiological action². Within skeletal movements an agonist is the one contracting causing your bone to move. However, with every yin there is a yang. The antagonist must relax and lengthen to allow movement. The continuous amounts of stretching over a period of time will allow the muscles to become more pliable and flexible, increasing movement patterns within joints². This will increase an athlete’s performance and overall health.

Meditation:

The practice of mediation or dhyana in yoga helps create mental stillness allowing an individual to be at peace with their mind, body and soul¹. Creating unity within ourselves is called advaita. There are several different ways to mediate in yoga such as visualizing, gazing, breathing, or physical sensations (hot/cold temperatures)¹.

Visualizing requires one to visualize a peaceful object or channel such as a god or goddess, flower or a particular chakra (energy center)¹. Gazing is a different aspect of imagery, having an open-eye focus on an object such as an opinion, view or gaze. For example, focusing on a flower, candle flame or painting¹. This is performed with both eyes open or one eye closed. Breathing in mediation is performed by focusing on the rise and fall of one’s chest, breathing in your nose and out of your mouth¹. Physical sensation is similar to focusing deeply on breathing however it is redirected to a sensation such as the temperature of your lips or nose, strengthening in your spine, even observing an emotion¹.

Health:

With the numerous types of yoga styles your body can be affected in different aspects. Yoga helps the body develop mental awareness and being present with their mind, body and soul³. Yoga can ease stress, anxiety and tension. Practicing mindfulness can spread all the way to the kitchen table, eating without judgment. Instead focus your senses, for example:

• Eating until you’re full.
• Being aware of the smell, taste or benefit of the food.
• Recognizing if you’re eating out of emotion.

This mindset of hunger cues and fullness can enhance weight loss and boost energy levels³. Yoga can benefit cardiovascular health as well to help lower blood pressure.

Reference:

¹Carrico, M. “A Beginner’s Guide to Meditation.” Yoga Journal, 2017. 

²Ruiz, F. (2018). What Every Yogi Needs to Know About Flexibility. Yoga Journal.

³Yoga – Benefits Beyond the Mat. (2015). Havard Health Publishing.

⁴9 Benefits of Yoga for Older Adults. (2020). Cantissimo Senior Living.

By: Jessica Lime, Ageility Fitness Trainer

Exercise is similar to medication when it comes to improving your mood and health. Each prescription varies depending on duration, modality, intensity and frequency³. However, each individual needs to be told which exercise routine pertains to them and most likely will need a trainer or class to guide them³. Providers cannot just tell a patient “you should exercise” and expect their patient to know all the ins and outs, telling a patient that is similar to telling them to “take these pills” without an in-depth explanation³. Exercise can help reduce stress, anxiety and depression in many different ways.

Exercise has many different benefits that help overall cognitive functions. When your body is stressed it sends a message to many different nerve connections causing your body to feel depleted as well. If you heal your body it will help heal your mind. Exercise helps your body produce endorphins which help decrease depression, lower levels of stress and anxiety (cortisol), promote weight loss, improve sleep and boost self-esteem.

Cardiovascular and aerobic exercise:

Walking is one of the easiest exercises to perform, which doesn’t require a gym or any equipment. Walking is a great way to relieve stress whether you are power walking or you are walking at a steady pace clearing your mind². Running is also beneficial as well, it gets you to your destination faster than walking and increases your heart rate. Releasing endorphins to help heal your body and increase your positivity levels². The American College of Sports Medicine and the Centers for Disease Control and Prevention suggest an adult to perform at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both.

Tai Chi:

Tai Chi,  is a traditional Chinese practice that has been shown to benefit people who suffer from anxiety, stress and depression². Tai chi also regulates immune functions by increasing levels of positive endorphins within the body. Tai Chi is an exercise routine anyone can do, the movements are easy, slow and repetitive, focusing on form of each movement and breathing mechanics². This practice is known to alleviate any energy blockages within the body letting one be at peace with themselves and mindful of their proprioception².

Pilates:

Pilates is a great way to release anxiety and stress to manage cortisol levels¹. Pilates helps improve one’s strength, flexibility, posture and weight loss. Pilates is a method of low impact and stress on the body to help improve postural alignment, core strength and balance by relaxing overactive muscles and activate underactive muscles¹. Focusing on your breath in Pilates similar to yoga; helps improve oxygen supply to the body, removes waste and toxins being trapped by insufficient blood supply¹. Pilates helps one cope with stress management by decreasing our stress hormone levels such as cortisol and increase endorphin which is your bodies positive chemicals, improving your mood naturally. Overall Pilates ‘can help individuals who suffer from stress, anxiety and depression manage their chemical levels in the brain such as serotonin, cortisol and endorphins¹.

References:

¹ Fleming, M., & Herring, M. (2018). The effects of pilates on mental health outcomes: A meta-analysis ofcontrolled trials. Complementary Therapies in Medicine, 37, 1-3. doi:https://doi.org/10.1016/j.ctim.2018.02.003

² Stibich, M. (2020). The Best Forms of Exercise to Improve Your Mood. Verywellmind. Retrieved from: https://www.verywellmind.com/exercise-and-improving-your-mood-2223781

³Swisher A. K. (2010). Yes, “Exercise is Medicine”….but It Is So Much More!. Cardiopulmonary physical therapy journal, 21(4), 4.

By: Jessica Lime

Body mechanics of any sport has fine detail and varies depending on the person and the sport.  Our bodies are a kinetic chain, a slight misalignment, stiffness, or weakness in one location of our body can affect our entire swing, preventing optimal performance. As we age, our strength and flexibility may decrease, altering our swing mechanics.

Strength & Resistance Training:

As we age, our strength may deteriorate, even with the best diet and exercise. The loss of muscle mass is formerly known as sarcopenia, a Greek term for ‘poverty of flesh’. This can affect your golf game by not hitting the ball as far as you did in the past. Once one notices that they are losing strength they should use their wisdom and club down, swing easy to prevent potential injury while playing and hit more greens. Then focus on regaining their strength with a trainer while protecting their swing and not pushing it for the time being.

While protecting your swing, and clubbing down one can also work on several different types of exercises to aid their swing to be able to increase their strength. Resistance and strength training should be done with the help of a personal trainer to monitor form and make sure the body is in line with proper swinging mechanics.

Strength training exercises example:

• Medicine ball chop
• Medicine ball lateral shuffle slams
• Kettle bell alternating hand squat
• Ball press

Example: Medball Chop

Flexibility:

When watching the PGA tour, you will see how flexible these golfers are throughout their spine. Being able to twist themselves at a fast and powerful rate repeatedly. As we age our joints become less mobile and lose the amount of lubricant to allow an increase in motion. Our muscles also shorten over time due to posture and potential previous injuries. It is important to spend more time warming up and to increase flexibility. A personal trainer can give you a variety of stretches that are sports specific to help with your swing.

Stretching examples:

• Hamstring walk
• Windmill
• IT band stretch
• Star pose touching hand to opposite foot

Example: Hamstring Walk

Another addition to flexibility/stretching to correct one’s swing is yoga. Yoga is very beneficial to increase flexibility and mobility, as well as clear one’s head and increase mental health. Focusing on mediation and mental health in yoga to rid your body of stress and unnecessary tension will put yourself more at ease in your daily tasks and hobbies/sport (golf).

For any further questions to help strengthen your swing, please reach out to your local Ageility clinic for an assessment. Our assessment can analyze any dysfunction within your swing that might be causing you pain or limiting your performance. We look forward to working with you!

By: Jessica Lime

There are different types of stretching techniques such as static, dynamic, proprioceptive neuromuscular facilitation (pre-contraction stretching), the body responds differently to each stretch. Stretching is beneficial to each subject’s body, sport, activation and recovery process. Stretching increases flexibility, range of motion, reduces the risk of injury, increases blood supply to minimize soreness, improves posture and alignment within the body. Stretching can be done every day as long as the muscle is not in any pain or discomfort and the subject is not applying too much force.

Static Stretching

Static stretching is the most common type of stretching. Static stretching is performed by extending a muscle group to its maximal point and holding it for 30 seconds or more.  There is active and passive static stretching. Active static stretching is when the individual applies force for a deeper stretch¹. Passive stretch stretching is when a partner applies additional force to the muscle to create a deeper stretch¹.

Butterfly Stretch

5 static stretching examples

1. Seated butterfly stretch
2. Standing hamstring stretch
3. Wall calf stretch
4. Standing iliotibial band stretch
5. Overhead triceps stretch

Dynamic stretching

Dynamic stretching requires continuous active movement patterns, placing your muscles and joints through full range of motion that copy sport like movements and mechanics. The purpose of this type of stretching is to prepare the individual for the sport or activity they are about to participate in so their body is prepared¹. The subject will repeat this movement on both sides of the body for equal amounts for the same distance.

Walking Knee to Chest

5 Dynamic stretch examples

1. Side shuffle
2. Walking knee to chest
3. Hip abduction and adduction walk
4. Lunge walk with twist
5. Power skip with reach

Proprioceptive Neuromuscular Facilitation (PNF)

This stretching technique often requires a partner in order to provide the resistance and passive stretch needed for this type of stretching. There are 3 main types of PNF stretching: hold-relax, contract-relax, and hold-relax with contraction of agonist muscle group². Hold-relax begins with a passive stretch to a point of mild discomfort by your partner, then they apply additional pressure and instruct you to “hold and don’t let me move you.” This is held 5-6 seconds and your partner will push you a little further into the passive stretch³. Contract-relax is performed by pushing against a resisted force while being stretched. Then the subject should relax and be able to move the limb back further and repeat the process. The subjects partner will apply additional force to the contracted muscle for 5 -6 seconds, then perform a controlled stretch for 20 to 30 seconds, then relax for 30 seconds and repeat 2- 4 times. Each time the subject should have a little more range of motion. Hold-relax with contraction of agonist muscle is the same as hold and relax in the first two phases, however during the third phase a concentric motion of the agonist is used along with a passive stretch².

PNF pt.1

——

PNF pt.2 (push against)

PNF stretching example:

1. Hamstring stretch with force applied by partner

Stretching is very beneficial to the human body to allow optimal flexibility for performance. Stretching increases muscle length increasing the extensibility allowing the subject to be able to safely increase the load placed on the limb and joint. Be sure to contact your local Ageility gym for further questions on stretching mechanics and your range of motion to see which type is best for you and your sport.

References:

¹Edwards, M. (2012). Types of stretching. ACE.

²Ellerton, H. (2018). What is PNF stretching and how should you use it? Human Kinetics.

³Hindle, K. B., Whitcomb, T. J., Briggs, W. O., & Hong, J. (2012). Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. Journal of human kinetics, 31, 105–113. https://doi.org/10.2478/v10078-012-0011-y

⁴Varshell, L. (n.d.). Safer, softer, smarter yoga. A Gentle Way Yoga.

By: Jessica Lime

Self-myofascial release is a popular rehabilitation intervention to enhance joint range of motion, reduce muscle soreness and restore exercise performance. Self-myofascial release (SMR) is a method of applying pressure to eliminate or ease the tension of a trigger point to help restore the function of the tissue. Fascia is the layer of connective tissue, which surrounds the muscle.

Exercise can increase the amount of fatigue in our musculoskeletal, nervous and metabolic system. Exercise depending on its frequency, intensity or time can cause additional inflammation. Increased disruption of the muscle fibers can cause delayed onset muscle soreness². Delayed onset muscle soreness is considered a type 1 muscle strain causing the muscle to be stiff, tender, highly fatigued and cause a decrease in movement². Delayed onset muscle soreness increases in 24 hours and peaks around 72 and gradually fades away². Self-myofascial release has been utilized as a common intervention to prevent muscles muscle soreness and have a decrease in muscle pain.

How do you preform SMR?

Utilizing a generic foam roller, a subject is instructed to roll back and forth until they find tension or a knot/trigger point. Once a knot has been found, the subject stops directly on it, applying pressure to the area for 30 seconds. The subject determines the amount of pressure due to the amount of body weight applied. Do not roll out any boney regions on the body (ribs, joints, neck etc.). Also, avoid applying to much pressure or holding tension for too long to avoid potential bruising.

Benefits of SMR

SMR alleviates adhesions (knots or trigger points) to restore optimal motion and function within the muscle³. The skeletal muscle tissue is made up of muscle spindles and Golgi tendon organs. Muscle spindle are sensory receptors that are parallel with muscle fiber causing sensitivity to alterations of muscle lengthening3. Golgi tendon organ receptors alter due to change and amount of tension, once they are stimulated the muscle will relax³. When the muscle is having SMR performed to it, the pressure applied to the muscle will stimulate the Golgi tendon organ to shut off the muscle spindle activity allowing the muscles to realign, relax and stretch out³.

Types of rollers

There are several common tools used for self-myofascial release. There is a foam roller, rolling stick, thera-cane, lacrosse ball, tennis ball and hand held thera-guns. Foam rollers are the most common tool to use, especially for lower body. Thera-canes are beneficial for trapezius and scapular musculature.  Rolling sticks and thera-guns are beneficial for subjects that are unable to get on the floor or if you need someone to assist with self-myofascial release. Lacrosse and tennis balls are utilized in smaller areas for a more intense/deeper amount of pressure.

References:

¹Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International journal of sports physical therapy, 10(6), 827–838.

²Pearcey, G., Bradbury-Squires, D., Kawamoto, J., Drinkwater, E., Behm, D., & Button, D. (2015). Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures. Journal of Athletic Training, 50(1), 5-13. Retrieved from https://doi.org/10.4085/1062-6050-50.1.01.

³Penney, S. (2013). Foam Rolling: Applying the Technique of Self-Myofascial Release. NASM.

⁴Rai, A. (2020). Foam Rolling. Kineticstep.