Top three ways to stay active as a senior

You want to improve your fitness, but the options are overwhelming. Should you work on balance? Strength? Endurance? Flexibility?

Vance Ferrigno, senior exercise physiologist at The Cliffs, says the answer is: All of the above.

“These aren’t silos,” he says. “They all have to work together. I need the ability to balance, reach, move, flow through space—I call it the spherical model of movement.”

He customizes workout plans depending on several factors, including clients’ current level of fitness, any pain or stiffness they are experiencing, and, most importantly, their goals.

“Everyone is so individual,” he says. Some clients want to improve their golf game or bike faster, but most simply want to carry their groceries up the stairs or sit on the floor to play with their grandkids.

“Touching our toes is meaningless,” he says; in his 60s, he easily demonstrates the move. “Motion is no good if you can’t use it, so mobility training is about learning to use it.”

Vance views it much like a pyramid, and the base of the pyramid is being strong and fit enough to enjoy your life. “Are you strong enough to stop yourself from falling? If your house is on fire, could you crawl to the exit? Are you fit enough to save your own life?”

Here are a few activities Vance approves, and a few that he says could be a waste of time, depending on your specific needs and goals.

Try:

Foam rolling

Soft-tissue manipulation, either with a foam roller, lacrosse balls, or similar tools, can be great for self-massage. Vance says it’s similar to how a dry sponge sitting on top of water won’t soak up much, but if you compress the sponge, it soaks up more. “If you create that compression and tension, the tissue will have better movement and elasticity,” he says.

Circuit training

Vance often has clients go through movement patterns for 60 seconds each, incorporating cable systems, agility work, and more. “This creates a functional circuit,” he says, meaning it combines the endurance building of a circuit workout with functional movements that boost overall mobility.

Arm lifting weight

Weights

Typical weight room exercises like hamstring curls might make your muscles stronger, but he advocates a more functional approach. “How often do you do a hamstring curl in real life?” he says. “But you can use dumbbells or weights in a functional pattern. Then you can increase mobility and strength in one dynamic motion.”

Not for everyone (but, good for some, depending on your goals):

Stretching/yoga

Vance says stretching can have its benefits, but people often stretch while lying on the floor, and it doesn’t apply to how they move the rest of their day. “Generic stretches, you get up and it feels the same as it felt before, because you’re not putting the stretch into the context of what the body needs,” he says. Mobility training incorporates flexibility as part of working on larger movement patterns.

Plyometrics

These explosive movements are ideal only for people who have already worked on mobility and strength, and are ready for the next level as they train for specific activities. The key is building a foundation; plyometrics without the proper foundation will not provide benefits and could lead to injury.

Endurance

Vance says this comes down to personal preference, but long, sustained efforts are not necessary for overall health, fitness, and quality of life. He points out that running three miles in a row isn’t as beneficial as being strong enough to navigate daily life and take part in the activities you enjoy most.

“If your house is on fire, could you crawl to the exit? Are you fit enough to save your own life?” Vance Ferrigno

Where to get mobile:

Mobility training varies widely, with some focusing on stretching, personal training, chiropractic, physical therapy, or other adjacent fields. Here are a few places to start; ask your doctor what might be the best fit for you.