SENIOR S HEALTH INFORMATION PACK.

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1 SENIOR S HEALTH INFORMATION PACK North Sydney Leagues Club 12 Abbott Street, Cammeray NSW 2062 T: E: fitness@norths.com.au

2 It s never too late to start... Seniors can gain life-changing benefits with the right exercise regime. To get the most out of exercise, it is important to get the right advice to begin with. norths FITNESS run training programs that are age-appropriate where seniors can learn how to train for optimum results. Among the multitude of benefits of staying active is longevity, the reduction of arthritis pain, countering age-related muscle loss, prevention, improvement or delaying of diabetes, heart conditions and even depression. Here are some key areas that seniors need to incorporate into a wellrounded routine: Cardiovascular Training for improved general fitness, endurance, circulation, a stronger heart and diabetes prevention Strength Training (weights) to maintain strong muscles and bone health for daily activities and independent living Flexibility Training (yoga, stretch classes) for improved flexibility Balance Training to reduce likelihood of falls the common cause of broken bones The world we live in today is fast-paced and we can very easily get caught-up in it all. Handling the stress and anxiety of everyday life, on top of becoming older, can be very overwhelming. The exciting news is that a combination of YOU and EXERCISE is your best medicine. And, remember, no matter your age or fitness level you re never too old to exercise, it s never too late to start and you re never too old to reap the benefits.

3 services BIO-AGE HEALTH & FITNESS ASSESSMENT Find out how fit you really are with our comprehensive Bio-age testing. This comprehensive testing includes blood pressure, body fat, blood glucose, cholesterol, triglycerides, lung functions, resting heart rate, posture, nutrition and stress levels. The fitness assessment also includes aerobic fitness, flexibility, various muscular strength and endurance tests. The 1.5 hour program includes a detailed report outlining results and areas of improvement. It is an excellent way to monitor progress and stay motivated when working towards a particular health goal and ideal for people starting out on a new health and fitness program. See Reception for full details. PERSONAL TRAINING One-on-one sessions with our university qualified exercise specialists. A personal trainer can help you with weight loss/ management, strength training, injury rehabilitation, medical conditions, pre and postnatal training, sports specific training and postural. Our experts will give you a better understanding of the physiological aspects of training and will help you to achieve your goals faster. Our trainers will also ensure you enjoy your session and have fun. See Reception for full details. MASSAGE Our qualified massage therapists cater their treatments to address muscular imbalances and bring the body back to a state of equilibrium. The therapist focuses on a person s overall health & wellness, providing advice on ongoing treatment and stretches to relieve tightness. Regular massage therapy has shown to improve performance, aid recovery, prevent and eliminate injuries, reduce stress and even enhance the metabolism and circulation. There are a range of treatments available including Remedial, Swedish, Prenatal, Sports Massage and Lymphatic Drainage.

4 Group Fitness There are over 70 group fitness classes a week on offer, so there is bound to be one to suit you! From aqua, cardio and power classes, to all sorts of dance options to meditation, tai chi, yoga and Pilates. Pick up the current GROUP FITNESS timetable at reception or view it on our website. One of the major tools for staying on track is sharing the experience of exercising with others. The benefits of group work have been proven through various research including one from Oxford University s Institute of Cognitive and Evolutionary Anthropology. Their 2009 study concluded that the production of endorphins the brain s happy hormone was significantly greater for people participating in group exercise than for those who exercised solo. But fitness experts agree that there are many more plusses for group work. Advantages of Group Fitness: Maintaining motivation and enthusiasm Gaining encouragement from fellow gym members Social interaction. Guidance from qualified trainers in group sessions. AQUA Aqua classes are always a great place to start - we run these classes 6 days a week. The water buoyancy helps to protect injured knees, ankles and hips. It can also reduce pain, increase flexibility, reduce blood pressure, reduce stress and any risk of injury. STRENGTH Now, I know it s scary, but you must do weight bearing exercises. Initially aqua might be enough, but you ll eventually have to mix up your sessions with land-based exercises. Group Power is a simple to follow barbell class to increase strength of all your major muscles.

5 Group Fitness ACTIVE Start with some aerobics - classes like Group Active, Pulses or a Fit, Firm & Flexible. These classes typically have a combination of simple cardio training to work the heart, simple resistance training to strengthen your muscles and bones, finishing with some balance and flexibility training. MIND & BODY We have a range of mind & body classes to decrease stress and increase flexibility, joint mobility and posture. Yoga and Pilates both improve muscular and postural strength. TAI CHI Tai Chi is a form of Chinese martial arts that you can physically and mentally benefit from. It is a gentle exercise regime delivering a sense of calm and strength. Tai Chi has also been proven to aid in the treatment of arthritis by reducing pain and stiffness. The movements gently exercise your muscles and joints whilst improving flexibility and movement. Our Tai Chi instructor here at norths Fitness is a fully qualified instructor holding a Senior Instructor Grade certificate. It is very important to find a qualified instructor who understands arthritis and how to make the class safe for you. DANCE Keeping variety and working out with friends can significantly increase your likelihood of commiting to a long-term fitness regime. Our variety of dance classes are great fun and are suitable for any age or fitness level. Our variety of dance styles include Modern Dance, Broadway Jazz, Tap, Contemporary Dance, Ballet, and Bellydance.

6 CARDIAC REHABILITATION PROGRAM norths FITNESS Pulses is an interactive program for cardiac patients who currently have, or who have previously been affected by a heart condition. Classes are conducted by an exercise physiologist and are a continuation care for acute cardiac rehabilitation programs. WHAT CONSTITUTES A HEART CONDITION? If you currently have or previously had any of the following: Heart failure Myocardial infarction (heart attack) Angina pectoris Cardiac arrhythmia Cardiomyopathy Heart sounds AIM OF THE PULSES PROGRAM Improve exercise capacity Improve ability to deal with stress Improve confidence and self esteem Better understand heart disease Clients will be at least 12 weeks post cardiac event & have medical clearance Home program can be provided if Exercise Physiologist deems the need.

7 CARDIAC REHABILITATION PROGRAM norths FITNESS ABOUT THE PULSES PROGRAM Pulses classes run Monday & Wednesday evenings for 1 hour: Monday 6.15pm Studio 1 Wednesday 5pm Studio 1 Education will be given to the clients on their continuation of living. RPE and the talk test will be used to monitor patients. Classes will consist of a warm up and gym work. The gym work will entail resistance training, improving balance and coordination, functional movement as well as improving aerobic capacity and endurance. Each participant will have a par q screening and will require a referral from their doctor or a cardiac nurse.

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