7 Essential Exercises For Basic Human Movement

Unconventional training using unique implements (kettlebells, sandbags, clubs etc.) and methods (gymnastics, calisthenics, strongman, etc.) are often seen as the staple of the super-fit, strong and young.

While these methods and practices are becoming more commonplace, what value do they have for seniors who want to improve their health and fitness? And furthermore, would they need to be modified to ensure applicability and safety in this diverse population?

This article will discuss the rationale for an unconventional approach to training seniors and suggest example exercises and programs. It will also share some of my experiences of working with seniors in both a commercial and rehabilitative capacity.

It should be noted that “training for” any broad population is necessarily very complex and that making specific recommendations is both challenging and complicated.

Conventional fitness options:

● Machine-based, often seated, resistance exercise. ● A focus on aerobic exercise, over and above strength and functional movement. ● An abundance of mobility aids that reduce the physical requirements of the individual.

I would argue that this conventional approach to health and fitness can be largely ineffective in supporting the needs of seniors. My experience has been that improving an individual’s ability to move comfortably has a far greater impact on their daily life and health than anything else. That, in turn, directly improves quality of life.

I believe training for seniors should be focused on function above aesthetics; so much of my work has been centered on basic human movement patterns. This approach makes it relatively easy to construct a sound program and monitor progression and regression in each area.

A unconventional approach: Basic human movement programing.

The following is an example of a basic human movement program with exercises and comparable daily activities:

1. Squat

2. Lunge

3. Hinge

4. Push

5. Pull

6. Rotate

7. Walk

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https://www.onnit.com/academy/7-essential-exercises-for-basic-human-movement/