Currently Maria is working with seniors at The Westbury Senior Center.
In 2003 she was responsible for creating a program called " Walk Across Long Island" which won the Senior center a government grant presented by the NY Coalition for the Aging.
Consult your doctor before starting any new exercise/personal training program
Some exercises to follow:
Dumbbell Curl (one arm)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.
4) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.
Lumbar Roll
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.
Alternating Superman
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.
Dumbbell Squat and Rotational Swings
1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.
Overhead tricep extension
1) Sit on ball with feet shoulder width apart in upright position.
2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
You can sit on a chair as well.
1 Leg Glute activation
1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glute on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.
Cardio Exercise for Seniors
Because endurance can decline over the years, it’s important to engage in some type of aerobic exercise. The National Institute on Aging recommends seniors shoot for 30 minutes of cardio exercise each day. To get started:
- See your doctor first and get clearance for cardio exercise
- Choose an activity you enjoy and something that’s easily accessible such as walking, swimming, biking, gardening, golfing (without the cart), tennis, rowing, etc.
- If you’ve never exercised or it’s been a while, start with 5-10 minutes of cardio 3 times a week and allow your body time to get used to it. Each week, add a few minutes until you can move continuously for 30 or more minutes
- Work at a medium intensity—you should be able to carry on a conversation
- Always warm up with 5 or more minutes of light activity.
- Stretch after your workout
Flexibility & Balance for Seniors
It's important to stay flexible as you get older, so plan on stretching after your workouts or start doing yoga and/or pilates. Be sure your muscles are warm when you stretch, either from working out or after getting out of a hot bath or shower for Seniors It's important to stay flexible as you get older, so plan on stretching after your workouts or start doing yoga and/or pilates. Be sure your muscles are warm when you stretch, either from working out or after getting out of a hot bath or shower.Strength Training for Seniors
Strength training has incredible benefits for everyone, but especially for seniors. Experts believe that "resistance exercise may forestall declines in strength and muscle mass for decades."Before you get started, it’s essential to get checked out by your doctor. If you have any conditions such as arthritis, osteoporosis, high blood pressure or heart disease, you’ll need to learn the types of exercises you can and can’t do. Use the following guidelines to set up your program:
- Lift weights for all muscle groups (chest, back, shoulders, arms, abs and legs) at least 2 non-consecutive days each week
- Start with no weights or light weights—you can use dumbbells, machines and/or resistance bands
- Do each exercise for at least 1 set of 10-15 repetitions. Use enough resistance that you can only do the exercise 15 times. If you can do more, you should increase your weights.
- Progress by adding more sets (with rest in between) and/or increasing the weights each week
- Focus on having good form for each exercise
- Be sure to warm up with light exercise before lifting weights
