As we age, our bodies become less and less responsive, which can cause us pain. Keeping this beautiful machine in good working order is essential. It’s no secret that the best way to do this is to stay physically active. What sports should you practice when you’re a senior?
This is a question that rarely arises before the age of fifty because everything is going well, but it deserves a moment of reflection now. The Rennes Institute of Physiotherapy Training recommends gentle exercise as the ideal way to stay in shape for a very long time. It’s never too late to devote a little of your time to this discreet but effective discipline: beneficial to health with exercises that are as simple as they are easy. The mind benefits as much as the body!
Often referred to as “older-aged gymnastics,” gentle gymnastics isn’t exclusive to seniors. It’s a great way to prepare for an intensive workout, between other physical activity sessions, and for those who are feeling out of shape.
Why is gentle senior gymnastics recommended for those over 50?
A sedentary lifestyle is a serious scourge for seniors: by reducing their physical abilities, it easily affects their morale.
Gentle gymnastics is perfect because it’s easy for beginners to get started. Gentle gymnastics exercises (for people over 50 or older) consist of gentle, simple movements that are perfectly tolerated by muscles and joints. They gradually challenge the body without ever forcing it. All efforts are measured, and muscles are mobilized one by one. The heart is stimulated at an appropriate rate within reasonable frequency zones.
The results are real: renewed dynamism, better bodily sensations, and more flexible and upright posture.
At first, it’s normal to experience some difficulty because an older or sedentary body may be less responsive. But with perseverance, sensations return, and the effort becomes easier. As the sessions progress, movements become more fluid, mobility and flexibility improve, allowing for more complex positions:
- core strengthening and certain postures worked in isometry contribute to regaining strength,
- Balance exercises improve stability and prevent falls, which can be risky as we get older.
- Regaining confidence in your physical abilities is very rewarding on a moral level.
So, how does a gentle senior gym session work?
What are the steps of a gentle senior gym session?
Many people who turn to gentle exercise are sedentary and may have even started practicing sports during their teenage years.
Gentle gymnastics, therefore, meets the needs of seniors well: when you’re no longer young, this accessible practice doesn’t require any prerequisites to begin. It’s a bit the same for practicing stretching, a complementary discipline: stretching doesn’t require you to be an experienced athlete!
Taking a gentle gym class online requires only comfortable clothing, a quiet space at home, and a chair, which is necessary for certain exercises. Don’t forget a small water bottle to stay hydrated.
Let’s go for a half-hour of gentle fitness and progressive exercise that feels great, at home, in perfect comfort and safety. This is quickly becoming a must-have for well-being.
What are the 3 steps to follow to get the most out of gentle exercise for seniors?
The warm-up
Entering the session slowly is essential, especially at an older age.
Progressive rotations of the pelvis, shoulders, ankles, and wrists are effective in preparing the body for exercise. The muscles begin to receive more blood flow, the heart beats faster, and the cardiorespiratory system adapts. Tendons and ligaments warm up, joints loosen, and a few cracking sounds occur: this is normal; the body is waking up!
A successful warm-up is the foundation for fully enjoying the session and the tangible improvements in health that will come over time.
The body of the session
Once the first step is taken without pressure, the serious stuff begins!
It’s important to understand that gentle gymnastics exercises are the same as those practiced in more advanced classes, but they are performed more slowly. Control is constantly sought, in harmony with deep breathing. Certain movements are prohibited: jumps, complex balances, and classic push-ups. The sessions take place standing, with a chair within reach. Abdominal training on a chair, to avoid having to move to the floor, is inspired by mat practice.
All so-called classic exercises can be adapted to a gentle gym and are effective.
Recovery
After the effort, return to calm.
This step is as important as the previous two. Seasoned athletes and those addicted to intense exercise know this well: recovery is as important as the exercise itself. The same principle applies to gentle gymnastics.
The third phase allows you to become aware of your bodily sensations. Listening to your body is one reason for choosing gentle exercise, which doesn’t cause any aggressive exertion or tension. To progress, it’s essential to pay attention to your feelings and understand what your body can handle. It’s more important to listen to your body than to your ego!
It is also a special time to relax all the muscles used and help them recover, thanks to targeted stretches.
Are there any online specialists in gentle exercise for people over 50?
The ResterJeune.com platform offers a new, broad, and in-depth approach to sport, health, and well-being for people aged 50 and over.
Created by Julien Hyardet, a former professional rugby player, it offers online home fitness classes across various disciplines, including gentle gymnastics.
Other complementary activities and services are available in 3 other areas:
- nutrition and hydration (essential complements to physical activity, especially for losing weight),
- stress management (especially to get back to sleep),
- personal development (to feel good about yourself and be satisfied).
