Strength Training for Older Adults for Go4Life Month!


MS. STEPHANIE DAILEY: Hello everybody and welcome to the Go4LIfe Facebook Live event! My name is Stephanie Dailey and I’m director of the Go4Life campaign at the National Institute on Aging at the National
Institutes of Health. Go4Life is NIA’s exercise and physical activity campaign for older adults, where we encourage older adults to find– fit regular exercise and physical activity into their everyday lives. Every September, Go4Life celebrates Go4Life Month and this year our theme is “Move More with Go4Life!” We’re trying to encourage older adults
people fifty-plus to push themselves a little harder, workout a little faster, go
a little further, and try all four types of exercises recommended for older
adults– endurance, strength, balance and flexibility. In fact we’re asking you to
try one exercise per week in September. Week one ones endurance week with this
strength week next week is balance week and the last week of September we asking
you to focus on flexibility. If you just joined us, I’m Stephanie Dailey
with the Go4Life campaign at the National Institute on Aging part of the
National Institutes of Health. Coming up: A strength exercise class for people 50-plus. To celebrate strength week of Go4Life Month we are pleased to have the Fit and Well Seniors of the YMCA of the metropolitan DC area. Under the direction of instructor William Yates, we will be led through
easy-to-do strength exercises for people 50-plus. We are coming to you live
from the Hattie Holmes Senior Wellness Center in Washington, DC under the direction of Teresa Moore. We want to thank Hattie Holmes for allowing us to be at the center this morning for the Facebook live event and their lovely,
lovely facility. If you’ve just tuned in, we’re just about to start a strength training class as a Facebook live event for Go4Life Month. We invite you to post your comments on Facebook and to follow along with a hashtag #Go4LifeMonth on
Twitter. One more bit of information before we start about safety: we welcome you to participate in this event to the extent that you feel comfortable, but as with all exercise, its safety first. So if you have pain, if you have fever, if you have a chronic condition that has not yet been checked out by your doctor or a healthcare provider we invite you to only watch this event. Let’s get going with the Go4Life Facebook live event with the Fit and Well Seniors of the YMCA of Washington, DC here at the Hattie Holmes Senior Wellness
Center. Take it away Mr. Yates! MR. WILLIAM YATES: 2 more, and 1 more, and slowly, and slowly, and slowly. Now that we’ve finished the cardio portion of the workout and warmed up let’s now move on into the stretch. Your body is warm, it’s now prepared for the stretch. Feet flat on the floor, head now is straight to the front. Let’s turn and look over the right shoulder stretch–5,4,3,2,1… relax opposite shoulder and stretch–5, 4, 3, 2, 1 Relax–the curl! Arms in a down position
to the left to the right [enthusiastic shouting] Exercise! You breathe out – you breathe in – you breathe out – you breathe in, out through your mouth. In through your nose, out through the mouth, in through your nose. In 2, in down. In 1, in down. and up- hold the position, not
your breath. Now pick up on the elbow just gonna stretch the elbows backwards. You should feel the upper back muscles and neck kick in. [enthusiastic shouting] Exercise! You breathe in, you breathe out. You breathe in, you breathe out. And 2 more, breathe out. And 1 more, breath out. Breathe in, breathe out and relax First we’re gonna go right into a squat. A squat on the scale of 1 to 10, make this about a five. You should know you’re at 5 because should still have a smile on your face. If you’re not able to smile while you’re doing a work-out, you’re doing a little too much, too early ladies and gentlemen. Feet flat on the floor. Head is now straight to the
front. We want to make sure if you’re looking at the wall and not at the ground. Okay? Go to squat. Now we’re going to do it on a light bending knee, stick the buttocks out and light bend in the knee, go down. [enthusiastic shouting] Just hold that position. Try to look at the wall in front of you instead of at the floor. Don’t hold your breath, slowly, slowly. Push up– round two! [enthusiastic shouting] Stretch. Stick out your buttocks, bending the knee. Don’t worry about how low you go, worry
about doing it correctly. In through the nose, and out through the mouth. Slowly, push on up–1 more. [enthusiastic shouting] Stretch. Breathing in through the nose, out through the mouth. The breathing is circulating the blood ladies and gentlemen. All the food is in the blood. Slowly, slowly relax. Now we’re gonna go into the calf raise, the calf raise. Most important part of the calf raise, make sure you’re standing up absolutely straight. And we’re trying to pick the heels up as far as possible– the heel up as far as possible. If you’re unable to stand on your own, you’re more than welcome to touch
the wall or use a chair. Again the goal is to bring the heel up as far as possible. It doesn’t matter what it takes for you to do so. [enthusiastic shouting] Starting position! Exercise! The heels are up– the heels are down. The heels are up– the heels are down. The heel are up– the heels are down. The heels are up– the heels are down. You breathe out, you breathe in. You breathe out, you breathe in. Out through your mouth, in through your
nose. Out through the mouth, in through your nose. And up, and down. One more and
up. Now hold that position ladies and gentlemen. This is the calf muscle, it controls your foot, your ankle and your toes. Directly controls your balance ladies and gentlemen. Directly controls your balance. Keep that heel up [enthusiastic shouting] get it all the way up and now slowly, slowly, relax You should feel something every time we
do an exercise ladies and gentlemen. If you don’t feel anything, it’s because you’re not doing anything. It doesn’t have to hurt, but we should feel something happening. All right the next one is for the hips, it’s going to strengthen the hips. This will actually help improve your walking ladies and gentlemen. Walking will improve as well as standing and sitting. For this exercise, we want to stand straight–
absolutely straight. The toe goes to the front and all we’re going to do now is raise the knee– looks just like this. You breathe out and in. Okay? Mr. Smith is here teaching the modification If you need to hold on, that will not make the exercise any easier ladies and gentlemen. [enthusiastic shout] Starting position, do it correctly, back stays straight. [enthusiastic shout] Exercise. You breathe out, and in. You breathe out, and in Get it up and put it down. You breathe out, and in. Out through the mouth–in through the nose. Out through the mouth–in through the nose. Pick it up–and down. You breathe out–and in. 1 more. And up— now try to hold that knee up. This is balance improvement here, ok? This is strengthening those ankles also. O.K? And slowly, slowly–relax. Opposite leg, opposite leg back stays straight most importantly. [enthusiastic shouting] Starting position– exercise. The knee is up, and then it’s down. The knee is up and then it’s down. You breathe out, and in. You breath out, and in And 5 and down and 4 and down and 3 and down and 2 and down and 1 and down and up Do the best you can ladies and gentlemen. If you can’t do it today that’s alright. What you can’t do today you’ll improve upon by next week so long as you stick to it ladies and gentlemen. Okay? If you can’t do something now it’s because the muscle is weak, we know how to strengthen it. Let’s get it all the way up– [enthusiastic shouting] and relax. Squat– on a scale of 1-10 let’s make this one a 6. make it a 6. Do it correctly ladies and gentlemen, do it correctly. Your waist gets closer to the floor than
your face. [enthusiastic shouting] And stretch- Buttocks goes backwards, bend the knee. You look down at the ground you’re more than likely to feel it in your neck. Okay? Pull that head up and look at the wall in front of you. You should feel that muscle from you neck all the way down to your spine. And slowly slowly push on up. Leg raise–to the side. For this exercise– again the shoulders stay nice and square and all we’re going to do is raise the leg straight out to the side. It’s a very small motion ladies and
gentlemen. [enthusiastic shouting] Starting position! Exercise. You breathe out– and in. You breathe out–and in. You breathe out–and in. You breathe out–and in. In 5 and down, in 4 and down, in 3 and down, in 2 and down, in 1 and down, and up. Just hold that leg up– and relax. Opposite leg. Stand up nice and straight. [enthusiastic shouting] Exercise. You breathe out–and in. You got it. Out–and in, out–and in. The most important part of this exercise is that the shoulders do not move–that the shoulders don’t move. Incorrectly this exercise looks like this. The shoulders must maintain in order for you to target the oblique muscles– target the obliques. ANGELA RICE: Here’s 1–and in last one. None–and in, hold up. Hold it– MR. WILLIAM YATES: Hold it up, doesn’t matter how hard you do it, just this keep that leg off the ground you’re gonna feel it ladies and gentlemen. Okay? You’re gonna feel it in the weakest muscles first–and relax. Squats! Scale of 1 to 10, make it a 7–
make it a 7. [enthusiastic shouting] And stretch. Stick out your buttocks, bend your knees make sure you’re breathing. Make sure you’re breathing. The only way to feed a muscle, because your muscles do not have lips, mouths and digestive systems, the only way to feed the muscle ladies and gentlemen, is to use it, and let the blood circulate. All the nutrients are in your blood ladies and gentlemen. Slowly, slowly go lower. [laughs] You can do it! All you got to do is do the best can ladies and gentlemen. Don’t worry about your brother or sister to your left or to your right, worry about you. Slowly, slowly, slowly, push it on up. Next exercise, stand up nice and straight again. All we’re gonna do is now push the foot to the rear. Keep the leg nice and straight pushing the foot to the rear. You should feel this all in the buttocks area ladies and gentlemen, all through the buttocks. Okay? Again the most important part is that you stand absolutely straight. [enthusiastic shouting] Starting position! Exercise. You breathe out–and in. You breathe out–and in. You breathe out–and in. You breathe out–and in. In 5–and down. In 4–and down. In 3–and down. In 2–and down. In 1–and down And up! All you got to do is try It doesn’t matter how far you got that leg up, if it’s off the ground you’re working the
muscle ladies and gentlemen. And I also know you keep something in the reserve tank. So when I say go, for 5 seconds I want you to do the best you can raise that leg all the way up– and stretch. [enthusiastic shouting] 5, 4, 3, 2, 1–relax. Opposite leg. [enthusiastic shouting] Exercise. You breathe out–and in. You breathe out–and in. Don’t move your shoulders. Breathe out–and in. In 5–and down. In 4–and down. In 3–and down. In 2–and down. In 1–and down. And up– keep on breathing 5 seconds– [enthusiastic shouting] 5,4,3,2,1 and relax. Let’s go into another squat, make this one an 8. [enthusiastic shouting] And stretch– all you got to do is hold it ladies and gentlemen, …and rip the knob off. [barking sounds] Worry about doing it correct ladies and
gentlemen. It doesn’t matter how– this is not a drop it like it’s hot contest. We want to make sure we’re doing it right, make sure we’re doing it right. I want to be like you like you. I
don’t want to be like a 15 year old anymore. Yeah, do it correctly you do the
right thing you can do it forever. You do the wrong thing something will hurt, then something will break. Slowly, slowly, push it on up. Let’s loosen up these shoulders real quick with head and shoulders– and then we’ll grab a hold to your weights. If at anytime you need a break ladies and gentlemen, by break I mean water break feel free to get some water, feel free to get some water. Don’t get excited if you heart rate is going up, that’s what happens when you do work ladies and gentlemen. [enthusiastic shouting] Starting position! Exercise. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out, in. Head, shoulders–out, in. Head, shoulders–out, in. Head, shoulders–out, in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out, in. Head, shoulders–out, in. Head, shoulders–out, in. Head, shoulders–out, in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out and in. Head, shoulders–out– looking good, make sure we’re breathing. In through the nose, and out through the mouth. Believe it or not, when you get stressed ladies and gentlemen, the first that happens is you start holding your breath. It’s important that you remember to breathe. Bring those palms on in– and relax. Start feeling that life circulate through your body ladies and gentlemen. [exhales] Don’t get comfortable, reach over, grab the weights, let’s go! Take a break after class We want to maintain your heart rate ladies and gentlemen. We don’t want to take breaks in the middle your workout unless you really need it. Okay? Unless you really need it. We’re gonna go right into your curl, right into the curl. The curl is dynamic for arm strength, arm strength. The front of the arm picks things up, the back of the arm sets things down. Then we want to pick up nice and slow, but we equally want to set down nice and slow. [enthusiastic shouting] Starting position! Exercise. You breathe out, you breathe in. You breathe out, you breathe in. You breathe out, you breathe in. Keep it going right– and in. You breathe out, and in. Keep your back nice and straight– and in. ANGELA RICE: Breathe out. Keep your elbows tight to your sides. MR. WILLIAM YATES: Do not move. ANGELA RICE: Out and in– we’ve got 3–and down here’s 2–and down here’s 1–and down last one 1–and down hold it up– and hold it– and breathe. MR. WILLIAM YATES: Come down on the 10 count. Nice and slow–10, 9, 8, 7, 6, 5. Five is the halfway point but it does not feel half as good. You should still feel this arm engaged right now at the halfway point because we’re using
the muscle, okay? 5, 4, 3, 2, 1–and relax. The overhead press– this one is excellent for shoulder strength ladies and gentlemen, shoulder strength. You got boxes on the top cabinet? This is your exercise, okay? If your shoulder hurts when you’re doing this exercise, you do not want to do this exercise. You can still work the shoulder muscle by doing lateral raises, okay? if this exercise hurts we will show you the modification. Mr. Smith will show you the modification for the lat raise. [enthusiastic shouting] Starting position! Weights should be in line with the ear, okay? Elbow also, they should also be in line with the ear. [enthusiastic shouting] Exercise. You breathe out, you breathe in. You breathe out, you breathe in. You breathe out, you breathe in. Get it up, and put it down. Get it up, and down. You breathe out, and in. And 2 more–and down. And 1 more–and down. And up— those elbows should be in line with your ear, weights should be over the top of your head. the further forward the weights, or the further backward, the more you’re going to feel stress in the shoulder joint, okay? 10, 9, 8, 7, 6, 5 now from this position bring those palms
together like you about the clap hands. Now we’re just gonna push up to the ceiling. [enthusiastic shouting] Exercise. You breathe out, you breathe in. You breathe out, you breathe in. Get it up! [shouts] Get it up! [shouts] You breathe out, and in. And 4–and down. And 3–and down. And 2–and down. And 1–and down. And up– coming down on the 10 count. 10, 9, 8, 7, 6, 5 [takes breath] 5 should not feel easy ladies and gentlemen. 5, 4, 3, 2, 1–and relax. You should feel this all through the shoulder joints. If you feel any pain whatsoever this is how you do that exercise ladies and gentlemen, this is called lateral raises, okay? We’re gonna do these right now. [enthusiastic shouting] Starting position! Exercise. You breathe out, you breathe in. You breathe out, you breathe in. You breathe out, and slow down. You breathe out, you breathe in. And 4–and down. And 3, and down. And 2, and down. And 1, and down. And up– just hold it right there for a second. 5, 4, 3, 2, 1–and relax. Set your weight down for a moment. Squat, squat, squat– make this one a 9, make this one a 9. Make this one a 9. [enthusiastic shouting] And stretch. If you have difficulty with the squats, Your’re going to have difficulty standing and sitting. ANGELA RICE: Hold tight, keep your chin up, alright? MR. WILLIAM YATES: When this muscle gets weak, it gives you hints along the way. The first hint is when it’s time to sit down you won’t be able to sit down without using your hands or making noise. It looks like this– [grunting] if you sit down like that you’re gonna
have to stand like this– [grunting] That’ll work for a little while, until a holiday and you put on 2 or 3 more pounds. There’s a tip to try, when it’s time to stand, don’t move your feet, move your shoulders– it looks like this– it saves the knees. Reach on over, grab those weights–hammer curl. Hammer curl–it’s called a hammer curl because it looks like you’re holding a hammer. Okay? Lock it in place, most important part, keep your back nice and straight ladies and gentlemen. And think about the purpose, think about purpose, okay? Back nice and straight [enthusiastic shouting] Starting position! Exercise. You breathe out, you breathe in. You breathe out, you breathe in. Breathe out, breathe in. You got it–and in. And up, and down. Whenever we’re doing exercises with the arm, the most important part is that you don’t move the elbow. Prime example, I’m gonna move my elbow and do it incorrectly. Moving my elbow, notice how the weight is going over my shoulder. If the elbow stays stationary as it’s supposed to, the weight should come right to the
shoulder all the time. Proper form, so if the weight is not
lining with the shoulder it’s because you’re moving your elbows. The elbows do
not move when we’re doing the curl. ANGELA RICE: Let’s do a tricep kick-back. Put your weight–your weights down. Opposite foot forward. Let’s use our right hand, left foot forward. Chest up, bend a little bit– and all you’ll do is press it back and bring it up. Keep the elbow–okay. breathe in, and breathe out. Breathe it in–exhale. Push out–and in. MR. WILLIAM YATES: This is the tricep kick-back. The tricep makes up over two-thirds of the arm. When it falls short it makes the whole arm look short. You notice here this is a very short part of the arm this is the bicep, the rest is all triceps. So if your arm looks like jello but you don’t like it, we need to be doing the tricep kick-back. And relax. Set those weights on down. Press it on out ladies and gentlemen. Keep the arms below your shoulders, keep the arms below the shoulders and breathe. It’s important that they stay below the
shoulders so notice the circulation of the veins when the arms are below the shoulders. The minute to raise the arms above the shoulders, the veins will now evaporate back into the muscle. The heart has to work extra hard to pump the blood uphill. So during the cool down keep them down below the shoulders. Breathing–very important to breathe. This is the cool down here During the cool down you’ll feel the air conditioning feel like it’s coming back on. Yes. When your’re doing work, your body should warm up. When you’re at rest, your body should relax. And relax– let’s go straight to the rear without
moving the shoulders or your face. Keep pushing right past the pant pocket, straight to the rear. From the side view this is what you look like with absolutely beautiful posture. Your’re beautiful people, you might as well have beautiful posture. Breathe in deep in through the nose, out the mouth. Breathing is what keep you here ladies and gentlemen– act like it. And slowly, slowly, slowly–breathe out. One more deep stretch. Hands together, lightly bend in the knee it looks like a squat. We’re gonna stretch those arms nice and wide like we’re about the hug the whole classroom. [enthusiastic shouting] Stretch–breathe in and breathe out–and stretch. Breathe in and breathe out–and 1 more. And stretch! Breathe in [claps] And thank you so very much for working out with us. [applause] MS. STEPHANIE DAILEY: Thank you so much for joining us for this Facebook Live Go4Life event, to mark and celebrate–Go4Life Month. We want to thank Mr. Yates and Fit and Well Seniors of the YMCA in D.C. for their wonderful leadership and leading us in this wonderful exercise class. We also want to thank Hattie Holmes Senior Wellness Center here in Washington, D.C. under the leadership of Teresa Moore for having hosted us in this lovely facility. Thank you everybody for joining us with this Facebook Live event. and remember to Move More with Go4Life! [applause]

7 Replies to “Strength Training for Older Adults for Go4Life Month!”

  1. At first sound, I knew the fitness trainer was a former DrillSGT! Instruction and posture spot on! Even got a tad bit of cadence in there. Good memories! Well done!

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