Month #1, Week #1 - December 2017

Month #1 Week #1

Our Monthly Attribute for December is: Flexibility

It should be first noted that I only include the attributes of Strength, Flexibility and Cardiorespiratory Endurance as monthly attributes at the beginning of our two year cycle. These attributes are particularly important and are included in every workout we do. Initial metrics are valuable and will be regularly revisited throughout the course of the program.

While I feel that the attribute of Strength to be the most valuable of any attribute to a senior 

participant (frailty is the absolute enemy of aging), I find it important to first visit Flexibility in order to properly engage any strength routine.

For metrics regarding flexibility, I use the two standard Senior Fitness Tests "Chair Sit and Reach" test and the "Back Scratch" test. I also include modified elements of the standard Functional Movement Screen (SLR, Squat Assessment) and a Trunk Rotation Test.

During the month of December I will try and teach the importance of gently and consistently addressing our mobility issues on a regular and ongoing basis. We will work on determining a personalized routine for each participant to perform on a daily basis. (Perhaps as part of a regular morning routine)

Our Weekly Attribute for Week #1 is: Accuracy

Accuracy is, without question, one of the most neglected of attributes in any fitness program. This week, I'll be utilizing hops, agility ladder drills and throwing targets with a specific mind towards improving our proprioceptive accuracy!

Your "Lifestyle Application" of Accuracy

You can easily include activities that challenge your sense of accuracy throughout this coming week. Some simple suggestions would include:

• A game of Darts (perhaps join a league at your local pub).
• Bowling - Any good bowler knows the value of consistent accuracy!
• Cornhole has become a standard at any party or get together
• How about an old fashioned game of Horseshoes!
• Tai-Chi is a marvelous way to engage your body with a mind towards accuracy (as would be any of the Martial Arts)

These are just a few of the many ways we can utilize our physical sense of accuracy. I'm sure there are many more and I'd LOVE to hear your additional recommendations.

Our Three Daily Attributes This Week

On Monday (day 1), we are going to focus on our Metric Monday attribute of Flexibiltiy

On Wednesday (day 2), we will make sure to include some longer strength routine to touch on the attribute of Stamina (perhaps longer sets of pushups, or modified push ups, core work and leg exercises)

On Friday (day 3) we will definitely pull out the agility ladder and we'll work on some ways we can engage our overall sense of agility.