Enhance Personal Training

Balance Exercises for Seniors!


With the aging process, a loss of balance is normal. To alleviate this loss, physical activity and specific exercises are essential.


Is standing on one foot a balance exercise? Sure, but we can increase the complexity (and the engagement of the senior) by putting extra tasks like: on one foot, throwing a ball. The focus changes and it's much more fun than just standing on each foot for a minute, for example. We can vary the size of the ball, vary the hands (playing with two hands, one hand, non-dominant hand) pass around the body, among many other variations.

Make your class more dynamic and fun for them 😄

⚠️Always look for a specialist to look after you⚠️

The Stroop test was developed in 1935 by John Ridley Stroop and has been widely used as a neuropsychological test to assess selective attention and aspects of executive functions, such as cognitive flexibility and susceptibility to interference, related to frontal lobe dysfunctions (Doyle, Biederman, Seidman, Weber, & Faraone, 2000; MacLeod, 1991; Strauss, Sherman, & Spreen, 2006).

The test consists of having a set of coloured cards with a mismatching colour name written on each of the. e.g. a Red coloured card would have the word “Blue” written on it.

The appraisee has to say the name of the colour, not the word.

Despite being a test, it can be used as training, especially for the elderly. We can just do the Stroop exercise by itself or we can add some movement (squats for example) while the elder speaks the colours, and even set a time limit for the elder to answer the colour question for a given card. It will all depend on the cognitive level of the person we’re working with.

This exercise focus on the Working Memory, the ability to concentrate and inhibition of stimuli. All of this will stimulate to improve executive function.

Do you like our tips?😉👴👵

Fall prevention exercises for seniors

Today we are going to talk about exercises to prevent falls in seniors.

One of the main causes of these accidents is the lack of strength in the lower body. The squat is one of the exercises for this scenario. Squats increase the strength of the lower body, which leads to better body stability.

Sometimes tho, senior falls are not related only to a lack of lower body strength, but a mix between that and the reduced cognitive capacity to perform two or more tasks at the same time, e.g. walking, keeping the balance and talking at the same time.

That said, it is very important to mix activities and exercises that help both the cognitive part and balance of the elderly.

So, let´s go to the tips:
1- Ask the elder to do a squat while balancing a small ball on his open hand.

2- Mix strength and cognitive exercises. Ask the elder to do simple math calculations while squatting. e.g. 40 – 30= 10 , 3 x 8= 24
etc.

3- Regressive countdown. Give the elder a random number, and ask him/her to perform a countdown from the given number while squatting. The higher the number, the more complex the exercise becomes, demanding more from the elder's cognitive capacity. The same can be used with the days of the week, letters of the alphabet etc.

* Always look for a specialist to look after you 🧓👵❤️❤️❤️

Strength exercises for the seniors!

Basically strength exercise for seniors follows the same logic of the conventional strength training. But we have to adapt according to the level of each one. For example, the horizontal push exercise (flexion), many people do on the floor, others support the knee to make it easier, but these examples can be very difficult for seniors. Then when more we climbs the point of support from the hands less the action of gravity and like this we can find an ideal point that does not be easy or impossible to them 😉.

Always look for a specialist to look after you.

Dynamic equilibrium assessment to predict risk of falls in the elderly.

Time Up and Go!


Less than 10 seconds: low risk of falling
Between 10 and 20 seconds: medium Fall Risk
Above 20 seconds: high risk of falling


Let's do it?
Knows some elderly (father, mother, vô, grandmother, neighbor, etc)

Do with them and comment here 😁


Ps. Always remembering that physical education and physiotherapy professionals are more trained to carry out this test and every person should be fully evaluated preferably in a biopsychosocial approach.

Aerobic exercises for seniors:

Adaptations of traditional aerobic exercise for seniors:

We know that many times the elderly do not have the ability to run, jump, they have lost functionality so it is necessary to adapt exercises, I will be showing some exercises both standing and sitting.

First exercise:

First option is an adapted jumping jack.
Second option is a sitting jumping jack for a patient without much functionality.

Second exercise:

First option skipping standing up without taking your foot off the ground.
Second option skipping sitting, in this case as you are seated and has the impact control you can move your feet.

Third exercise:

First option squats down and touches the ground adapting the burpee without heels.
Second option sitting for seniors with a more compromised functionality.

Fourth exercise:

The burpee adapted on a higher surface, the higher the bench the easier and according to the ease of the elderly can put it on a lower surface.

I hope you guys like these tips.😀👵😃

Always look for a specialist to look after you.

Elderly dual task exercise tips.


Exercise with paper ball. Double task!!!