Mind-Body Fitness Programs For People Over 50

A Mind-Body Fitness Program is a workout that engages your whole being, both your mind and your body. Movements may be slow and controlled or active, but the key is that your mind focuses on your body in ways that create new and beneficial connections.

Mind-Body Programs such as Yoga and Tai Chi have been around for centuries, inspired by different cultures and philosophies, but there are newer techniques, fueled by advancements in bio-mechanical understanding that are gaining in popularity. Some are designed specifically to improve athletic performance, but they’ve also proven to be beneficial for men and women of all ages and physical limitations.

This Hub illustrates three Mind-Body Fitness Programs that have shown to be excellent choices for those over the age of 50. Of course, there are spry 70-year-old people and decrepit 40-year-old people, so take my Hub’s title with a bit of latitude, but if you’re trying to keep fit over that “certain” age, chances are you fit into one of the following five categories.

1- You were fit, you stopped exercising and now you want to get fit again.

2- You were fit, you continued exercising as you grew older, but now you’re pulling muscles like never before and your workout is getting sloppy.

3- You were never really fit, but you think it’s finally time to do something good for your body other than dieting, staying out of the sun and having sex.

4- Maybe you were fit, maybe you weren’t, but now you can barely bring yourself to think about exercising because of either a mental or physical limitation.

5- You’ve always stayed in shape and you're eager to seek out new, less strenuous ways to kit fit.

If you fall, or nearly fall into one of the above categories, read on. All of the three methods described here are great for those over 50 (or for those who feel over 50). They may be practiced on their own or in conjunction with more strenuous fitness programs.

Although I’m not a certified fitness instructor I have tried all of the methods listed here and I believe them to be highly effective. I’ve also included some excellent websites that list where to find classes throughout the world, along with links to more information about each exercise method.

As with any exercise program, it’s wise to consult with your health care professional before beginning exercise classes or treatment sessions.

Developed by Dr. Moshe Feldenkrais in the 1940’s to help heal his own debilitating knee injury, the Feldenkrais Method was introduced in the U.S in the early 1970’s. This gentle mind-body fitness program is geared toward improving balance, flexibility and coordination. Forget strength, cardio, or stretching, with Feldenkrais the focus is on the quality of the way you move.

The Feldenkrais Method works on the body’s neuro-muscular patterns of movement since coordination begins in the brain. We all have a personal ingrained way of moving that comes from years of body programming. Feldenkrais’ mind-body Method undoes a lot of the negative programming that can lead to falls and other injuries as we age.

With Feldenkrais, the exercise movements are slow, controlled and (here’s the key) - mindful. This focused workout also uses gravity to create awareness to our smallest movements. Work is usually done in class on a mat with a group instructor, although private classes are also available.

After several sessions, older adults report that they feel less pain and stiffness when doing simple everyday movements such as climbing stairs or reaching for a jar at the back of the fridge. What’s more, those over 50 say they are able to “catch themselves” before they fall, since balance, equilibrium and stability are improved. If you’re worried about breaking a hip one day, Feldenkrais can be a life saver.

I took a few classes in Feldenkrais and discovered that my Yoga and Pilates practice had improved. I found the movements in those more strenuous classes much easier to perform and I now feel less likely to injure myself.

Here's the Feldenkrais Official Website http://www.feldenkraisinstitute.org

Find Feldenkrais Method Classes - in the U.S.

Feldenkrais - In Germany

Feldenkrais - In England

Feldenkrais - In Italy

Feldenkrais - In Australia

Feldenkrais - In Quebec, Canada

If you think poor posture and easily strained muscles are “normal” to the aging process you may want to reconsider. The Alexander Technique, formulated over 100 years ago by an Australian actor named Frederick Matthias Alexander recognizes that our bodies get older, but it is our acquired habits of movement and mindset that affects the way we look and feel. The Alexander Technique gets you back to normality by teaching you to give up what’s causing your aches and pains.

For example, we sit at desks and computers and on uncomfortable sofas for long hours; we tense our shoulders and neck muscles unconsciously when we are stressed. Our posture becomes strange and unattractive. Alas, all this comes with accumulated life experiences.

As kids, we were lithe and light-footed, moving gracefully and fearlessly, but then life set in and we learned a new body language derived from tension, stress and sedentary lifestyles.

At first your instructor will scrutinize your movements; everything from the way you walk to way you reach for a glass of water. You will receive a body “conduct” report followed by a set of exercise movements designed to change your habitual, debilitating body gestures. The Technique is also about proper breathing and knowing how to think of your body as being a more comfortable, more youthful place to live.

Working on a massage table, your instructor will gently stretch your muscles, helping you to move in a more integrated way.

Guided Visualization is often incorporated into an Alexander class to facilitate coordination of mind and movement. The result is enhanced mental, emotional and physical well-being.

There have been miraculous stories from people who have had debilitating diseases and who gained full or nearly complete mobility using the Alexander Technique.

If you choose to utilize the Methods of the Alexander Technique alone, or in conjunction with other exercise programs, you may find yourself moving more efficiently and with less pain.

Here Are Some Useful Links to Learn More About the Alexander Technique

http://www.amsatonline.org/

http://www.alexandertechnique.com/

http://www.alexandertech.org/misc/whatisat.html

Find a Certified Instructor - In the US and CANADA

In the UK and In Other Countries

NIA is an acronym for Neuromuscular Integrative Action. NIA is also a Swahili word meaning "with purpose". Co-founded by Carlos and Debbie Rosas, this liberating workout engages your mind and body as you create physical, mental, emotional and spiritual fitness.

When I experienced a class in NIA, it felt like an exercise in how to lose my inhibitions. At first, I was a bit wary, as instructors who invite you to let loose and improvise can be intimidating. But after a few minutes I began “loosening up” mentally as well as physically.

The goal of NIA is to help you develop and/or maintain a strong, toned, flexible body. The workout - part choreography, part visualization and (I soon discovered) totally engaging gets you moving in a free-flowing happy way. NIA utilizes non-impact aerobics in the form of expressive dance. Creativity and playfulness is encouraged as you move to the kinetic music exercising your heart, lungs and muscles. Your mind moves too as you visualize exciting, expressive thoughts. It’s a liberating experience for anyone who can still shake their booty (even a little).

"We're fools whether we dance or not, so we might as well dance."
- Japanese proverb

From WebMD -

http://www.webmd.com/fitness-exercise/guide/find-fitness-bliss-with-nia

And Here’s a Great Site that Lists NIA Classes Worldwide -> Find A Class

Whether you’re over 50 or just looking for a mind-body fitness program to enhance your physical performance, these three exercise methods are wonderful avenues to explore. Each has its own particular methodology, focus and goal, but all will bring you greater strength in mind, body and spirit.

© Copyright Green Lotus, 2011. All rights reserved.

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