Frequently Asked Questions About Senior Fitness and the Stronger Seniors exercise program

Are all Stronger Seniors Exercises chair-based?
Yes. The Stronger Seniors Program was specifically designed for seniors and thise with limited mobility. All exercises are non-impact, with no adverse effects on the joints.

The 'Strength' DVD has a 6 minute section at the end of the program wherein the participants stand and hold onto the back of the chair and do leg and hip exercises to improve balance.

The Resistance Band DVD also has some short segments where exercisers also use the back opf the chair for balance.

How long are the Stronger Seniors Chair Exercise Programs?
Stretch DVD, 44 minutes
Strength DVD, 51 minutes
Pilates DVD, 34 minutes
Pilates Resistance Band, DVD 31 minutes
Yoga DVD, 52 minutes

Is there music on the Stronger Seniors Chair Exercise DVD's?
Yes. A combination of light jazz for faster-paced exercises, and more relaxing music for slower-paced and stretching/yoga chair exercises.

What health conditions would require me to consult a physician before exercising?

Check with your doctor if you have any new, undiagnosed symptom, including:

• chest pain
• irregular, rapid, or fluttery heartbeat
• severe shortness of breath
• significant, ongoing weight loss that hasn't been diagnosed
• infections, such as pneumonia, accompanied by fever
• fever itself, which can cause dehydration and a rapid heartbeat

How can flexibility exercises help me?
Flexibility exercises, like stretching, can help keep your body limber, prevent injuries and falls, or hasten recovery from injuries. They do this by stretching your muscles and the tissues that hold your body's structures in place.

What safety tips should I follow if I've had hip repair or replacement?
Check with your doctor before doing lower-body exercises.
Don't cross your legs.
Don't bend your hips farther than a 90-degree angle.
Avoid locking your knees.

Do I need to buy any special equipment?
No. You don't need to buy special equipment to exercise. For the strength building exercises that use hand weights, you can substitute milk jugs filled with sand or water, or a can of soup.  Hopefully, you will already have a sturdy, armless chair.

I haven’t exercised in years, but would like to start. Is Stronger Seniors appropriate for me?
Before you begin any exercise routine, be sure to check with your doctor. Once you have your doctor’s approval, begin exercising slowly and STOP if you feel any pain or discomfort. Make sure to rest if you feel winded or if you feel you are overexerting yourself.

Many seniors enjoy the Stronger Seniors program because the movements are simple and easy to follow; easy enough for a novice and challenging enough to continue to build as you advance in the program. Even better, you can do them in the privacy of your own home.

I have limited movement; can I still participate in Stronger Senior workouts?
Yes, of course you can! Some of those who use the Stronger Seniors program are in wheel chairs, use walkers or canes or have partial paralysis. They do the parts of the workout they are able to do and exercise the parts of their bodies that are mobile. This helps them increase endurance, strength, balance and muscular coordination.

I have Diabetes. Is exercise beneficial to me?
Type 2 Diabetes patients experience arthritis in most instances due to the extra body weight most of them are carrying around. No matter what physical activity you choose to do, start out slowly and progress gradually, using discomfort as your guide. Try out different low-intensity activities until you find the ones that are most enjoyable for you.
Source: Sheri Colberg, Ph.D., FACSM, Author of “The 7 Step Diabetes Fitness Plan”

I have arthritis/osteoporosis. Can I benefit from the Stronger Seniors program?
Research has shown that strength training is vital to maintaining strong and health bones and staving off bone-thinning osteoporosis that can cause fractures. Studies have also shown that strength training can help control cholesterol and blood sugar levels, reduce arthritis pain and reduce the risk of disabling falls.
Source: Jeanie Lerche Davis, WebMD.com

I play tennis/golf every week. What can the Stronger Seniors Program do for me?
Even very fit seniors can benefit from this program as a supplement to your regular exercise routine. Athletes seldom spend enough time stretching; The Stronger Seniors stretch video has a special section that includes core strength and the Stronger Seniors strength video has a section on balance, both of which are crucial in any sport.

Can the Stronger Seniors Chair Exercise Program help me remain independent or become more independent?
The Stronger Seniors senior exercise DVDs are designed to enhance your ability to function in everyday life—to sit up in bed from a lying down position, be agile, easily go up and down stairs, pick up something from the floor, and, best yet, play with your grandkids for hours on end. The Stronger Seniors Program includes a special focus on balance to help prevent falls and injuries and allow you remain independent.

Do I need any special equipment to use the Stronger Seniors Chair Exercise Program?
You will not need unusual or expensive equipment for these chair exercises. We recommend using a sturdy, straight-back chair, such as a dining room chair as well as a single small weight between 2 and 5 pounds. Small weights can be found at your local department store for about $5. Or, if you can’t find a traditional hand weight, you can also use a soup can from your cupboard.

Chair exercises are a great form of exercise for older adults, for those with disabilities, for people with poor balance, or for anyone else who has trouble standing or getting onto the floor to do regular exercise.

Chair exercise can also be done in the office in the course of the workday when you need energy and as a eas, practical way to work some activity into your day.

Chair exercises for seniors are gentle on the body and are generally safe for most people to do. You should talk to your doctor before beginning a any exercise program, but it's not likely you'll injure yourself doing any of these exercises.

Chair exercises for seniors should be performed in a straight, sturdy chair. Folding chairs are not safe and do not provide proper lumbar support. Keep your posture straight in the chair with your feet flat on the floor, unless otherwise instructed.