A few weeks back, in the last edition of the Change Well newsletter and podcast (located at this link), I discussed my intent to focus on training for the Senior Fitness Test. The Southwest Nebraska Public Health Department developed the program that I just started doing. It is called Fitness Reaching Older Gen’s (FROG) and focuses on flexibility, which is critical to everyone, especially older ones like me with creaky joints. But first, a few stories about how I realized I needed to focus on this program.
Entering my senior year has been an eye-opening experience regarding fitness. In my middle years, I focused on endurance, strength, and cycling. Increasingly, however, I’ve realized that flexibility and mobility are just as—if not more—essential for maintaining independence and longevity.
That realization didn’t come quickly. At 55, I was in complete denial of aging. In what I thought was a hilarious act of rebellion, I staged a ritualistic burning of my AARP card application on YouTube. Unfortunately, the part I cut from the video was even funnier—and almost fatal. The card caught fire rapidly, and when I rushed for water to douse the flames, the pan I grabbed had oil residue. Suddenly, I wasn’t just rejecting aging; I was nearly burning the house! Not great for my health, nor the well-being of those around me. (Although, let’s be honest, that video would have gone viral.)
The Importance of Senior Fitness
Aging doesn’t have to mean losing function or freedom. Staying active well into our later years can reduce the risk of falls, improve balance, and enhance our overall quality of life. However, I have found that I can no longer do the half marathons of my youth. Instead, I need to focus on flexibility and mobility.
Stretching and mobility exercises are key to keeping joints healthy and preventing stiffness. Even though I do not like stretching, I have found that I need it. I have a gimpy knee and want to stop being the little, lame middle-aged man this spring. Here is a poem (with all due respect to e.e Cummings) I wrote a few Springs ago while running on Town Lake. Here is the link to the original blog post.
In Just-
Spring , when the stiff
middle-aged man
shambles far and wee!
And the ground-beneath
is puddle-painful
From too much running too soon,
As the hobbled, Senior man
limps slow—ly far and wee!
Staying Functional with the Senior Fitness Test
So how will I avoid being the lame little senior man this year? I am starting this Saturday, March 1st, by taking the Senior Fitness test to gauge my fitness. The Senior Fitness Test (also called the Fullerton Functional Test) is designed to gauge physical function in older adults and includes:
- Chair Stand Test: Measures lower-body strength and endurance.
- Arm Curl Test: Assesses upper-body strength.
- Two-Minute Step Test: Evaluates aerobic endurance.
- Chair Sit-and-Reach Test: Tests lower-body flexibility.
- Back Scratch Test: Checks upper-body flexibility.
- 8-Foot Up-and-Go Test: Measures agility and balance.
The link to the test and expected scores can be found at The Senior Fitness Test. I will need to improve on the Chair Stand Test, chair sit-and-reach test, and the back scratch test. I will let you know next week how much I need to improve.
After getting my initial score, I will set up a weekly routine based on the Southwest Nebraska Public Health FROG manual exercises at the FROG Manual link. In two weeks, I will post my routine on my blog websites.
How I Finally Embraced My Age (Thanks, Boots!)
In addition to my FROG training, I intend to switch up my fitness routine this year by doing more Step Aerobics by Paul Eugene. I accidentally ran across his engaging and fun fitness, low-impact exercises. My dog, Boots, was howling at thunder like it was the apocalypse at 3 AM on a stormy night. I finally calmed him down, but I could not get back to sleep. So, I did what any rational person would do at 3 AM: I did aerobics with Paul Eugene.
Wait, what? That doesn’t sound logical. Well, I wasn’t about to compose an entire album of dog lullabies. Since I was up anyway, and it was a weigh-in day for WW, I figured I might as well move. But I wasn’t ready for high-intensity training, so I did something I swore I’d never do—I watched a senior fitness video by Paul on YouTube (check out his channel at this link).
And you know what? It was amazing! I had avoided senior-based workouts, thinking they’d be boring or ineffective. But Paul Eugene’s videos were energizing, fun, and at the right level for a great workout.
How to Improve Flexibility and Stay Active
Maintaining flexibility doesn’t require a drastic lifestyle change. A few small, consistent habits can make a big difference:
- Daily Stretching: Incorporate simple stretches for the hamstrings, shoulders, and back. This recent blog post discussed the importance of stretching and sleeping.
- Low-impact aerobics: These low-impact exercises improve flexibility, balance, and mental clarity.
- Strength Training with a Focus on Range of Motion: Lifting weights through a full range of motion keeps joints mobile.
- Hydration and Nutrition: Staying hydrated and eating anti-inflammatory foods can help maintain joint health.
Final Thoughts
If you’re in your 50s, 60s, or beyond, don’t be like the Tin Man from the Wizard of Oz. Loosen your joints by stretching, and keep the muscles lubricated by drinking plenty of water. And if you ever find yourself up at 3 AM with a panicked dog? Well, you know what to do.
