By Mary Anna Rodabaugh
SOUTH PHILLY REVIEW
It is no secret that older adults are prone to falls. In fact, according to the Center for Disease Control, 1 in 4 older adults report falling every year. Ouch.
Maintaining mobility, strength, flexibility, balance and cognition are essential for older adults. After all, most older adults wish to remain as independent as long as possible. (Especially if you are born and raised in the same South Philly row home).
To support older adults in these health areas, Phil Nicolaou, PhD, owner of Philadelphia Personal Trainers, specializes in helping older adults prevent falls through leg strength training and balance exercises. Nicolaou also helps older adults optimize their posture and enhance brain health through nutrition.
“I help older adults optimize their brain health as a certified brain fitness coach,” says Nicolaou. “I can help them with science and evidence-based methods as well as nutrients to enhance brain health. Not many trainers in the city of Philadelphia are certified as a Brian Fitness Coach.”
From crossword puzzles to eating dark leafy greens, older adults can enhance their lives with easy healthy habits. Want to get started with some easy at-home exercises? Don’t forget to talk to your health care practitioner first.
“Keep exercises simple,” says Nicolaou. “Squads up and down, balance by walking with your feet close together, and even use household items such as milk jugs or water bottles as weights to arm curls or shoulder presses.”
- Sit to Stand – While sitting on the couch, slowly stand and return to a seated position 15 times.
- Wall Pushups – Put your arms against the wall about shoulder width apart. Keep your feet about shoulder width apart as well. Lean into the wall and push away from it. This works your shoulders, chest and arms. Try for 10-15 repetitions.
- One-Leg Stand – Stand on one leg for 10 seconds and then repeat on the other side. You can use a sturdy non-slip chair or a wall for support.
- Water Bottle Bicep Curls – Grab two full water bottles of any size. Place one in each hand with palms facing up. Tuck your elbows close to your chest and pull the bottles toward your shoulders. Return to starting position. Your elbows will remain bent and your arms will be parallel to the floor. Try 15 repetitions.
Remember, consult your physician before launching your exercise program. When starting out, consider inviting a loved one to exercise right along with you both for safety and for company.
“Aging is natural,” says Nicolaou. “How you age is up to you.”
Want to learn more? Call or text Dr. Nicolaou at 610-574-3587. You can also visit philadelphiapersonaltrainers.com ••
