Lose weight. Exercise. If you are over 40, you’ve heard these things over and over again. You also know that just about every illness that disproportionately hits the African-American community is exacerbated by obesity.
But working out can be hard on tweaky backs and gimpy knees. If you’re overweight, you might barely be able to barely be able to walk much less work out. Or, if you’re an ex-athlete or someone who’s always been athletic, you might have the desire, but can’t afford an injury that could derail not just your fitness goals but your ability to enjoy life.
We consulted with Philadelphia-based fitness trainer Denine Kirby who works with active grown folks about what exercises are best over 40 and what kinds of exercise you should focus on. Here’s what she told us.
What should those over 40 focus on most exercise-wise – stamina, strength or flexibility?
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All aspects of physical fitness (cardiovascular endurance, muscular strength/endurance, and flexibility) are important for all people of all ages, of any mobility ability, and all levels of fitness experience. Each aspect is connected and essential to achieve wellness and slow the aging process. For clients over 40, I begin with a focused training regimen that synchronously builds muscular strength and endurance, improves flexibility and balance, and increases power.
What is the best all-around exercise for over-40 folks?
The best exercise for anyone is the one you will do safely, consistently, and progressively. The best all-around exercise is the one in which you are committed to, enjoy, and perform injury-free.
I recommend cardiovascular exercise to keep your heart healthy and your lungs performing optimally. I particularly love cycling and also rowing and swimming as these are all low impact, high-reward methods to improve cardiovascular fitness. Find classes where you connect with your instructor, who plays music you love, and who communicates and demonstrate proper form and technique.
Make it fun, and do it often (minimum 3x per week).
I also recommend functional fitness. Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. Functional fitness focuses on core stability using body weight in addition to many tools such as kettlebells, hand weights, sandbags, suspension training (TRX), slam balls, medicine balls, ropes, etc. to make your workouts progressive, interesting and fun. With functional fitness EVERYTHING IS A CORE EXERCISE.
Suspension training such as TRX introduces an element of instability that challenges your core to improve balance, coordination, muscular endurance and agility to keep you stable, strong, powerful, and prevent falls. strength, balance, flexibility and core stability simultaneously. (minimum 3 days per week)
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Yoga, Breathing and Stretching are also recommended to improve flexibility, lower stress, and connected to your body. (minimum 1 day per week; I recommend you breathe every day!)
If you have bad knees or a bad back, what exercises should you seek out to strengthen those weaknesses without hurting yourself more?
I recommend core conditioning and weight training to strengthen and stabilize the posterior chain (i.e., the muscles on back side of your body). These include exercises such as the plank, supine hip extension, leg curls and other movements that involve the glutes and hamstrings. Many times, when we feel and/or experience pain in our back and/or knees, it may be a simply mobility issue with the ankle or hip.
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These are the reasons why I definitely recommend working with a fitness professional who is well experienced with teaching you the proper exercises to address specific weaknesses and prevent injury. In my experience, when you focus on whole body movements (such as in functional fitness), those aches and pains in the joints tend to recede or can be eliminated entirely.
What should you look for in an exercise class to make sure it’s not too advanced for you? Even when they say they will modify, it’s hard when you are not as in shape in competitive classes.
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Seek a class that is fun, you enjoy, and where the instructor is interested in proper form and technique. Find an instructor that explains and demonstrates each movement properly until you can master it. When entering a new exercise class, do what you can until trust is built, don’t allow anyone to push you past what you perceive your limit to be. This is a set up for injury. Your only competition is with yourself, not other class participants and certainly not the instructor.
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Once trust is built, then your instructor should motivate and inspire you and push you to your next level. Your instructor should take you to new levels of physical fitness safely, efficiently and effectively. (I intentionally said perceive cause if you subscribe to the US Navy SEALs “40% Rule”, what we think is our limit is really only the beginning of your limit; typically you have about 40% more to give.
What current trendy exercises should you be cautious of?
Keep it simple!
Stay cautious of those exercises and /or classes that thrust you in without proper and safe progressions. It’s important to be able to move your body as perfectly as you can using your own bodyweight first before loading the exercise by putting a weight in your hand. This process should not be rushed. Be cautious of workouts that do not meet you where you are in your current fitness level and experience.
What is the best way to strengthen your core as we now know how important it is?
Work on it everyday. Work on it all day. You can strengthen your core right now whether you are sitting or standing. Be patient and consistent. Many say the plank is the most effective core strengthening exercise. I agree; however, it must be performed correctly. Seek out the professional (preferable functional fitness professional) to guide you efficiently and effectively.
A lot of gyms no longer have instruction or trainers. Can YouTube or Class Pass online fill the gap or should you at least consult with a trainer first until you go on your own?
I always recommend a fitness professional to those new to exercise, those unsure how to properly execute movements, for those with little to no exercise experience or those trying something new that requires some individualized and detailed instruction. Consulting a fitness professional will lessen your risk of injury and keep you accountable and focused on your goals until you are comfortable and self-motivated to go on your own.
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How much should you trust these social media weight loss gurus, some of whom are not certified and their only client is themselves?
I say always do your homework! Investigate and ask questions.
Just as all types of exercises are not for all people all the time, the same is true for weight loss strategies and food choices. Although weight loss principles are similar, how you achieve your particular weight loss goals are individual to you. Seek out those with certification, training and experience. Weight loss is multidimensional. It requires looking at the whole person, not just exercise, not just diet (food choices) but a combination and a lifestyle shift that also involves proper nutrition, appropriate hydration, adequate sleep, stress reduction, hormonal balance, and mindset.
PHOTO: ThinkStock
Denine Kirby has 10 years’ experience as a certified group fitness instructor, small group trainer, Spinning® instructor, personal trainer and coach, Yoga instructor, NASE speed specialist, Women’s Hormonal Holistic Health Consultant, and serves as a health & wellness advocate through Delna Wellness. In addition to serving as a full-time Exercise Coach at Temple University School of Medicine, she can be found teaching a variety of classes at both S.M.A.R.T. Fitness in Bala Cynwd, PA and at the Salvation Army Kroc Center in Philadelphia.
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