Functional Workout for Aging Bodies

Thursday, September 13 2018

Improve flexibility and build strength with exercises specifically created for aging bodies.  This workout combines functional exercises designed to train the body for all of life’s activities with cardio intervals that boost heart health, melt calories and fast-track results. 

 USA Aqua Expert, Laurie Denomme, shares a 45-minute fat-burning exercise session that is especially beneficial for people over 50 years old.  This follow along video/audio water workout also includes a 15-minute soothing Ai Chi relaxation that promotes flexibility, reduces stress and feels amazing in the water.

Strength is Balance includes six cardio and strength interval sets that translate activities of daily living into pool exercises.  Functional strength exercises are designed to help people move in any direction life takes.  The short cardio intervals promote heart health and aide in weight loss.   Designed for aging bodies, the intervals are carefully designed and feature lower impact movements that are meant to replicate activities of daily living (ADL), including reach, walk, squat, turn, balance, and lift


Segment 1:  Warm-up & Reach
This warm-up segment prepares the body for exercise and includes movements that enhance the ability to reach in various directions.

Segment 2:  Walk & Squat
The exercises in this segment translate into daily activities of walking, sitting & standing.

Segment 3:  Turn & Balance
Train balance and the body’s ability to safely rotate and turn with exercises especially designed to enhance these daily activities.

Segment 4:  Lift & Warm-Down
The water is an ideal place to perform exercises that enhance the daily activity of lifting objects.


Segment 5:  Ai Chi Relaxation
We live in a rather stressful world these days and one of the best things you can do for your students is to help them relax and de-stress.  Laurie provides the perfect solution with this 15-minute soothing Ai Chi relaxation.  Think Tai Chi in the water as you reduce stress and improve mobility.


PoolFit:  How will someone benefit from this workout? 

Laurie:  The pool exercises in this workout translate movements you do everyday. Taking advantage of buoyancy and resistance the movements are specifically designed to target:  reaching, walking, squatting, turning, lifting and balance.  The WECOACH six directional movement formula strengthens all of the major muscle groups the muscles while moving the body in all natural directions.

PoolFit:  Can the cardio & strength intervals be adapted for all fitness levels?

Laurie:  This workout strengthens the heart using a balance of strength and cardio-focused exercises.  The cardio component should be performed at a working intensity that is right for the individual.  The body needs to be pushed to improve aerobic capacity.  Each time you do the workout try to work a little harder even if it is for short 5-10 second bursts.

PoolFit:  Why did you name this workout – Strength is Balance?

Laurie:  Having good balance and the ability to recover after a slip is essential, especially for older adults.  In order to improve balance, exercises should be performed in all three planes of motion, using slow and quick speed, using full range of motion as well as working at end range.  This workout covers it all.  Strengthening the body for activities you do everyday and preventing injury.  Strength is Balance.

PoolFit:  How does Ai Chi compliment the interval workout?

Laurie:  Ai Chi relaxation is the perfect way to end a workout that is focused on physical movements.  Ai Chi coordinates breath and movement.  This 15-minutes allows complete relaxation.  The WECOACH movement formula is applied to this particular Ai Chi sequence with a specific goal in mind – enhancing walking balance.

PoolFit extends big thanks to Laurie for sharing her workout.  Laurie is the founder of Water Exercise Coach (WECOACH) and specializes in workouts for aging bodies.   Visit her at the WECOACH website. 
Like this workout?  Please post a comment below or under the video. 


Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.