TAC Magazine Jul/Aug 2019

FUNCTIONAL AGING By Personal Trainer Adrian Goh

GYM

As we age, getting up from the floor may be a challenge. Even doing simple household chores becomes more difficult as our muscles and bones weaken and overall body coordination becomes less fluid. Aging causes dynapenia (loss of muscle strength), sarcopenia (loss of skeletal muscle mass) and a decrease in lean body mass (loss of muscle, bone and connective tissue). Loss of strength, mobility and agility poses severe risks and injuries including falls, fractures and broken limbs. Ground to standing (G2S) exercises help older adults preserve strength, improve agility and prevent falls. G2S drills also help to improve circulation and neuromuscular coordination. Prevention is better than cure – engage in G2S exercises to prevent falls as you age!

EXERCISE 1

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3

4

5

2

Step 1: Lie face down, arm extended forward before sliding both elbows back, palms facing down

Step 2: Push yourself up into a push up position

Step 3: Stand up into a staggered stance with your right foot forward

Step 4: Drive left leg forward into a knee lift

Step 5: Repeat from Step 1 – 4 on the other leg

1 EXERCISE 2

2

3

Step 2: Left leg forward, drop right knee down on to floor or towel if uncomfortable

Step 3: Drive left leg back into a standing position and repeat on the other leg from step 1

Step 1: Starting in a standing position

*Repeat each exercise 4 times minimum on each side

47 | TAC