Fitness programme for 91-year-olds
The gym is not often the place one would find 91-year-old residents.
We talk to two ladies who, at the age of 91, keep to a very strict fitness regime and they keep to regular exercise.
Why is exercise so important?
Shane feels simply coming to a gym and working out is a good start.
To him, gymming leads to a healthier lifestyle, better life choices, a longer life and releases more serotonin, commonly known as the ‘happy chemical’.
“You feel more positive after exercising. It gets you healthy and motivated to get through the day.”
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What routine do Margaret and Minda follow?
The energetic nonagenarians train five mornings a week for around an hour.
Each session begins with 20 minutes of cardiovascular workout on the standing bicycle, 20 minutes on the treadmill and 20 minutes of rowing.
Once they are done, they stretch to prevent cramping.
For the elderly who can’t get to gym, these are the exercises that their fitness instructor recommends:
- Wall push-ups – two sets of 10 reps each
- Marching in place – two sets of 30 seconds each
- Toe lifts or calf raises – two sets of 12 reps each
- Back leg raises – 10 raises per leg
He also recommends home yoga, walks around the house or swimming.
“You can also get an exercise ball which you can use for all kind of exercises. I am available if anyone needs help or more tips on specific exercises they can do.”
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