Get Moving

They shoot imaginary arrows with their giant blue rubber bands before moving on to the next phase, an arm workout, making arcs above their heads-all the while tapping their feet to the The Greatest Hits of 1945. The moves and the music might be different in the high-paced aerobics classes that take place later in the same room, but the folks in this exercise program at the NCH Healthcare System's Wellness Center are definitely getting a workout-and having fun while they do it.

Bill White, 87, has been attending the Wellness Center's PACE (Progressive Active Challenge Exercise) program for almost a year, and he has nothing but rave reviews. "It's a great course," he says. "This class is like postgraduate rehab, and now we're working on our master's."

The PACE program is designed for those with age-related illnesses or disabilities. Its participants suffer from Parkinson's disease, multiple sclerosis, peripheral neuropathy, polio, poor balance, bad backs, orthopedic limitations, and various complications related to stroke and heart attack. "The class is for people who aren't able to do any aerobic activity," says instructor Laura Higgins. "It's a full-body workout that strengthens them without being really hard on them."

The course was designed by NCH program director Dick Bruce for those with Parkinson's disease. But when Bruce saw a demand for the program among individuals suffering from other age-related conditions, he decided to give the course a wider scope. "They are all struggling with something to overcome, but they can do better and feel better," Bruce says. "And this program is a great resource to help them do that."

Exercise is imperative for seniors, so it's best to take a proactive approach and get started before a problem occurs. "It's like paying your taxes," says Tom Zeller, physical therapist at Advanced Physical Therapy and Rehabilitation in Fort Myers. "It's not if you're going to pay, it's when."

Seniors represent more than 40 percent of the physically challenged population, according to the American Academy of Physical Medicine and Rehabilitation. And "a sedentary lifestyle or inactivity is really detrimental," says Stephan Larocque, physical therapist and assistant director of the NCH Outpatient Rehabilitation Center.

Before joining an exercise program or developing one of your own, Zeller recommends a bone density test and a cardiovascular screening to identify your body's limitations. Visiting a physical therapist may also be a good idea, especially if you have orthopedic or joint limitations.

Knowing your weaknesses helps you choose the exercise program that will be the most physically beneficial. Water aerobics, for example, is often great for those with joint or back pain because it takes the weight off their bodies. But for individuals with osteoporosis, weight training is a better option. "You want weight on your bones to increase your bone density," says Zeller, who recommends starting out with more repetitions and lower weight until limits can be gauged. "The 'no pain, no gain' philosophy is out. See how you feel, so you don't overstress yourself."

Core strength and flexibility are also key components of fitness for many individuals-and both can be improved through yoga, pilates and tai-chi.

"Flexibility, strength and stability are crucial as we get older," says Larocque. "Falls cause significant deterioration in people's lifestyles." And strengthening one's core improves flexibility, strength and stability all vital in preventing falls.

Those who'd rather exercise outside a class setting also have options. The Wellness Center, YMCA and other gyms typically offer professional assistance in setting up a workout routine. And exercise doesn't have to be complicated. It can be as simple as going for a walk.

"Walking is highly underrated," says Larocque. "The important thing is to get moving and get moving safely."

Gentle Motion from Head to Toe

It's important to exercise, but you don't have to go to the gym every day. Performing these easy moves will hold you over until your next major workout. Do them while sitting in a firm chair with a straight back, repeating each movement three to five times.

-Head turn. Turn your head so you're looking over your shoulder. Rotate between left and right shoulders to work the neck and upper back.

-Overhead hands. Raise your hands above your head. Lock your fingers together and push your palms upward to stretch and strengthen the upper body.

-Bellybutton winks. Squeeze your abdominal muscles inward and back toward the back of the chair to promote abdominal strength.

-Knee raises. Raise your knees, alternating from side to side as if marching. Works the muscles in the thigh and hip regions and helps promote cardiovascular health.

-Back stretch. With your arms in a diving position, reach for the floor between your legs to aid in back flexibility.

Source: NCH Wellness Center

Senior Exercise Tips

-Check with your doctor. Do so periodically to stay aware of your limitations and any exercises you should avoid.

-Keep medications in mind. Some require minimal exposure to sunlight; others are steroid derivatives that could make you susceptible to fractures.

-Be consistent. Take part in an exercise program three to four times a week, every week.

-Choose fun workouts. That will keep you interested week after week. Group classes also help with motivation.

Source: NCH Healthcare's Outpatient Rehabilitation Center

Where to Go

NCH Wellness Center PACE Program

The PACE program is free for Wellness Center members, $37 for nonmembers. Caregivers and spouses exercise free of charge. (239) 436-6770.

www.nchmd.org.

YMCA

Naples YMCA offers water aerobics, yoga and Pilates courses to members. (239) 597-3148. www.ymcanaples.org.

Lee County YMCA offers yoga and Pilates classes for members. (239) 275-9622.www.leecountyymca.org.