CK Fitness Library - Senior Adult Fitness DVD's and Programming

Please read our favorite fitness articles and learn more about staying healthy and active in your senior years. At the base of each article there is a link if you would like to print out the information. Please note that the articles require Adobe Acrobat Reader, which can be downloaded and installed for free from Adobe's Web site, http://www.adobe.com/products/acrobat/readstep2.html.

Important New Research About Dementia and Alzheimer's Disease
In a recently published study, researchers found significant evidence that lower levels of physical activity and performance were associated with an increased risk of dementia and Alzheimer's Disease.
Exercise Improves Sleep Quality
People who sleep less weigh more.
Exercise Can Slow The Aging Process
The aging process goes on, year after year, but you don't have to just sit there and take it. Exercise is the way you apply the brakes to the process.
Life-Long Fitness
Recent studies have provided evidence that anyone, even an older person who has failed to maintain fitness over time, can benefit from starting again, and beginning an exercise program.
Muscle Soreness
Did you know there is a way to prevent muscle soreness?
Reducing Osteoporosis Risk and Maintaining Healthy Joints
New research finds we can actually rebuild bone tissue that has begun to grow thin.
Pumping Iron -- S-L-O-W-L-Y
Strength training can reverse many of the problems associated with aging.
Stronger Muscles Burn More Calories
Recent research tells us that stronger and denser muscles will provide an extra benefit that of burning more calories.
Three Common Myths About Exercise
Do you think exercise turns fat into muscle or that people with high blood pressure shouldn't lift weights?
Too Much Food On Plate = Overeating & Recent Report on Fast Food Consumption
The more food you pile on your plate, the more you eat regardless of hunger.
Updated Report Regarding Physical Activity and Public Health
Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.
So What's The Best Exercise To Do?
We encourage you to do moderately intense aerobic exercise, strength training exercise, flexibility training (stretching) and balance training.

Favorite Exercise Video Clips

	Exercise 1, from Safe & Fit DVD Two diagonal steps Right, two diagonal steps Left Step heel across 4 times, backing up This combination of steps will help increase your cardiovascular fitness. To increase intensity, use your arms more by full extending them to the sides and swinging high over head. Also, take wider, larger steps, and kick the leg across instead of heel down.

	Exercise 2, from Safe & Fit DVD Two toe touches Left, and quick step Left, Right – repeat 8 times Mambo – Left foot front, Left foot back 4 times Left knee lift front, step back left (in a mambo fashion) 4 times Kick Left leg front, step back left (in a mambo fashion) 4 times REPEAT using the Right leg. This combination of steps will help increase your cardiovascular fitness. To increase intensity, use your arms more by full extending them up and swinging back on the mambo movements. Also, stay lower to the ground by keeping the support leg (right leg) slightly bent throughout the entire combination of steps, really working the right thigh muscles.

	Exercise 3, from Safe & Strong DVD With a hand-held weight, lift a straight arm back, palm facing up Turn palm in and bend the arm in and out, keeping elbow lifted high, 6 times Lower weight with a straight arm REPEAT using the other arm lifting the weight. This combination helps to strengthen the back shoulder muscles (posterior deltoid), and the back of the upper arm muscles (triceps) To increase intensity, use a heavier weight. To decrease intensity, use a lighter weight, or no weight at all.

	Exercise 4, from Safe & Strong DVD With elastic tubing, extend the Left arm to the side, handle comfortably in Left hand. This arm does not move during the exercise…it is the stabilizer. Right hand holding tubing about 9 inches from the Left handle….Pull the Right elbow towards the right 3 counts, and release. REPEAT using Right arm as stabilizer, and pulling the Left elbow to the Left. This combination helps strengthen the upper back muscles (latissimus dorsi) To increase intensity, use a stronger resistance tube, or grasp the tubing closer to the Left handle. To decrease intensity, use a lesser resistance tube, or no tube at all…or grasp the tubing further away from the Left handle.

	Exercise 5, from Safe On Your Feet DVD Slow knee lifts Right and Left, two counts up and two counts down Slow the movement by using four counts up and four counts down This combination will help your dynamic balance skills, in other words, balancing on one leg while the other leg is moving. To increase difficulty, slowly progress to letting go of the chair. First try just fingertips on the chair for stability…then see if you can do this combination without touching the chair.

	Exercise 6, from Safe On Your Feet DVD Step forward with Right foot, bend both knees slightly, and step Right foot back again next to Left. Repeat with same foot 12-15 times REPEAT with Left foot. This combination will help with muscle memory and “righting” a wrong movement, preventing a fall. To increase difficulty, step further forward, and bend knees deeper. Progress to letting go of the chair. Add upper body strengthening by using weights in a front lift as you step forward.