This class is geared towards the 55-70 year old age range or anyone looking for a low impact resistance training program that will build stregnth, improve balance, and increase mobility.

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Suspension exercise (SE) is a popular way to get fit for many people, and it’s no secret as to why. This method of exercise, where an apparatus attached to a single overhead anchor point supports the hands or feet, offers numerous benefits. Due to its popularity and the results people see from performing SE, programming has evolved to a point where fitness professionals are introducing it to their older-adult clients age 60-80+.

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A primary benefit of this specialized equipment is that users can modify body position, base of support and stability in order to intensify the exercise or make it gentle. Users can also manipulate speed, range of motion and training volume. Individuals rehabilitating from musculoskeletal injuries, clients who have significant functional limitations and athletes preparing for competition can all benefit from SE.

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Core activation is a central component of many fitness and wellness programs, and SE effectively trains the core. Abdominal muscle recruitment has been shown to increase intra-abdominal pressure, which reduces load on the lumbar spine.  The core muscles fire prior to movement, anticipating changes in the center of gravity and providing a more stable base.

Core stability improves both balance maintenance and balance recovery, making it essential when training older adults with an elevated risk of injurious falls. SE systems safely challenge stability and balance during dynamic functional movements, and this, combined with the direct application to activities of daily living, is why SE is a good programming option to use with older adults.

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Although usually marketed as a training method to enhance athletic performance and metabolic conditioning, SE can improve functional capacities in older adults, including those whose levels of function are significantly reduced. Of particular interest is lowering fall risk among the elderly.

Over 30% of community-dwelling older adults aged 65 and older fall once a year, and 10%–20% fall twice or more. Falling contributes to 90% of hip fractures in the United States. The risk of falling increases linearly with the number of risk factors present. Some of these factors are conditioning related; they include decreased lower-extremity strength, poor static and dynamic balance, gait impairments, joint mobility limitations, postural problems and poor reaction time.

 

Fortunately, these risk factors are physiological characteristics that may improve with well-designed exercise interventions that feature an SE system!