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Senior Fitness

SAMPLE WORKOUT ROUTINES
UPPER BODY
  • Bench Press (Chest)
  • Lat Pulldown (Back)
  • Seated Shoulder Press (Deltoids)
  • Incline Dumbbell Curls (Biceps)
  • Triceps Pressdown

Lower Body

  • Machine Leg Press (Quadriceps)
  • Hamstring Curls
  • Standing Calf Raise

CORE

  • Abdominal Press
  • Prone cross-raise (opposite arm/leg)
  • Plank (2 x 15 sec)
  • Lunges (50-foot course)
Bob Barker, beloved host of The Price Is Right, recently made headlines by announcing his retirement after 35 years. "Barker irreplaceable!" blared the entertainment tabloids. And yet, Mr. Barker celebrated his 82nd birthday a few months ago.

Eighty-two! Who really are the "seniors" among us? And what does "senior" mean in today's world? Certainly, America's population is aging by the minute. Baby boomers are rapidly closing in on their 60th birthdays. But most of those in this huge group (more than 76 million)1 are resisting the concept of "getting older" and searching for ways to stay healthy and fit and well.

Fitness programs provide a major answer to these challenges. Yet, there are many questions. What to do? How to get started? What if I have health issues - can I still get fit?

Before we dive in, some special concerns need attention. Baby boomers and those even older must address decreased flexibility and possibly - temporarily - decreased stamina. Medical issues, including osteoporosis2, high blood pressure3, and diabetes, as well as overweight/obesity, must be considered when beginning a new fitness plan.

The bottom line - have a complete physical exam with your chiropractic physician and/or family physician, and make sure you're good to go. Start slowly and easily, making gradual progress, and adding intensity and duration over the first several months.

Begin a walking-for-fitness program. Walking is fantastic exercise! Do 10 minutes at an easy pace the first day, build up to walking around the block, gradually building up over a 12-week period to a brisk 30-minute walk.

Also, begin lifting weights. Many helpful books are available, or ask a friend who knows what they're doing to show you the ropes. Start slowly, carefully, gradually. Train your upper body and lower body on separate days. Make sure you're focusing, paying attention, and working within yourself!

Nutrition is just as important as exercise in regaining the level of fitness we need to live healthy, long lives. Eating right requires some mental toughness, and it may take a while to build new habits. The payoff comes quickly, though, and is tremendously empowering.

We want to be fit for the rest of our lives. How to keep it all going? Here are a few tips from the fitness front lines -
•    Writing down a weekly plan. This keeps your workout and nutritional goals fresh. They're right there, on your desk or refrigerator, where you see them every day.
•    Vary your routines. Change your workouts every few weeks. Ride a bike if you've been walking. Use dumbbells instead of machines. Vary your fruits and vegetables, and vary your sources of protein.
•    Set up a buddy system or join a fitness club. The support of a group of friends who share your lifestyle goals, can make a big difference.

And, most importantly, have fun!

  1MetLife Mature Market Institute Analysis, U.S. Census Bureau, 2000.
  2Carter ND, et al: Community-based exercise program reduces risk factors for falls in 65- to 75-year-old women with osteoporosis: randomized controlled trial. Canadian Medical Association Journal 67(9): 997-1004, 2002.
  3Staessen JA et al: Life style as a blood pressure determinant. Journal of the Royal Society of Medicine 89(9): 484-489, 1996.

Holiday Hours

We will be closed November 23rd & 24th in honor of Thanksgiving.

We will also be closed on Monday December 25th & Monday January 1st. The remainder of those weeks will be normal business hours.

Wishing all of our practice members and their families a healthy & happy holiday season! 

269-655-2100.

THIS ---->https://maplelakechiroscom.chiromatrixbase.com/index.php

Office Hours

DayMorningAfternoon
Monday8 - 11:30am1:30pm-6pm
Tuesday7:30am1:30pm
Wednesday8 - 11:30am1:30-6pm
Thursday2:30pm6:30pm
Friday7:30am1:30pm
SaturdayClosedClosed
SundayClosedClosed
Day Morning Afternoon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8 - 11:30am 7:30am 8 - 11:30am 2:30pm 7:30am Closed Closed
1:30pm-6pm 1:30pm 1:30-6pm 6:30pm 1:30pm Closed Closed

Testimonial

"Dr. Brittany Gregory is awesome. She has helped me beyond words. I am even taking my children to her to help with a chronic cough in my 1 year old which is getting better. It is ear issues with my four year old. She is patient and explains everything she is doing. Well worth the visit. I went in with severe back pain and am much better. Thank you so much for everything you are doing for my family!!"- Jessica H.

"It is always pleasant to visit Maple Lake Chiropractic. The atmosphere is so friendly and easy going. The Doctors are both very personable, I have never seen them without a smile. It is always a pleasure to go there." -Diana

 "I called to schedule an appointment with Dr. Hines and he got me in that afternoon. I had pain and numbness shooting into my feet and I could barely walk. After spending the time to find what was actually causing my issue, I received three adjustments that week. 3 months later I'm pain and problem free but still going every week so my issue doesn't come back. Highly recommend this office" -Matt

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