Integrate function and cognitive challenges into your older adult fitness groups

Integrate Function and
Cognitive Challenges
into Your Older Adult
Fitness Groups
Presented by Kymberly Williams-Evans, MA
@KymberlyFunFit
Funandfit.org (805) 403-4338 info@funandfit.org

Kymberly Williams-Evans, MA
International fitness professional, proud baby
boomer, and edu-tainer, I have taught on 4
continents in 4 languages for 3 decades. Former
faculty for the Dept of Exercise and Sports Studies
at University of California Santa Barbara, I’ve been
in the fitness industry since the first aerobics studio
opened--with me -- in Europe, before leg warmers
and thong leotards were the rage.
Along with my twin sister, we teach, write, and
present our programs on land, sea and airwaves.
You can catch us at our blog, Fun and Fit: Active
Aging Answers for Boom Chicka Boomers, funandfit.
org, or at events you hire us to present at.
As the only fitness pro in Santa Barbara County to
have earned the Functional Aging Specialist
certification, I especially enjoy helping older adults
reap the benefits of movement.
Funandfit.org info@funandfit.org
@KymberlyFunFit

5 + 5 = Top 10!
This webinar covers:
● 5 PRINCIPLES to weave into to your class
program design to enhance the mature
adult and baby boomer's body and brain
● 5 MOVEMENT HABITS that improve
memory and inhibit dementia
Apply these 5 principles plus 5 movement
habits to be a Top 10 for this age group.
Funandfit.org info@funandfit.org@KymberlyFunFit

My goal? Earn subscription
referral to your over 50
female clients and members.
Subscribe for free and get
our bonus: 5 Fitness Myths
that Weaken Your Abs

5 + 5 to Stay Alive!
Over 55 exercisers
are looking for
intelligent, effective,
yet comfortable
exercise options.
They worry about
losing cognitive skills,
getting hurt, gaining
weight, losing
strength, and not
being able to do
activities they love.
Funandfit.org info@funandfit.org @KymberlyFunFit

Quick Poll - Who’s Here?
Do you consider yourself a:
● Personal Trainer
● Group Fitness Leader
● Both
● Exerciser, Non-Fitness Pro
● Other ____________

Fit Fact for the Brain
Exercise can literally change brain
anatomy and physiology. In 30
minutes we can gain brain matter,
have better cognitive skills, improve
our memory, increase alertness, and
learn better.

Exercise Moves to Top Spot
Subcribe to Funandfit.org info@funandfit.org @KymberlyFunFit
Cardio activity has officially moved into the number one
position as the best thing you can do for your brain. Strength
training is coming onto the research radar as well.

5 Principles to Apply to
Classes for Older Adults to
Improve Function and
Cognition

Principle #1
Offer Movement Patterns that Enhance
Cognitive Skills
Adapted from research by IDEA
award winner, Carrie Ekins, PhD
Carrie identifies 7 movement
habits that improve memory,
focus, attention, recall. I am
focusing on 5 for our webinar
purposes.

Principle #1 : Offer Movement Patterns that Enhance
Cognitive Skills
Movement Habit #1
Try something new
or novel

Cognitive Skills
Movement Habit #2
Follow directions or cues

Cognitive Skills
Movement Habit #3
Move to music or beats
that offer polyrhythms

Cognitive Skills
Movement Habit #4
Try movement that has
some aspect of
complexity or
choreography
@KymberlyFunFit Funandfit.org info@funandfit.org

Each and Every Time you
Exercise You:
● Get a bigger hippocampus (that’s
sexy talk for the post 50 crowd)
● Stimulate the growth of new neurons
● Cut your risk of dementia by 60
percent

Cognitive Skills
Movement Habit #5
Perform
moves that
cross the
midline.

Principle #2
Move from Proximal to Distal
Train your clients and members to move from the center, out; from Core to Limbs to
Hands and Feet
Try the “Rolling Core Assessment:” [video and blog post] http://funandfit.org/do-you-
really-have-core-strength/
r your brain
● Use no momentum
● Try the move going both R
and L
● Decrease speed as
performance increases
● Keep legs and arms extended
and off the ground

Principle #3
Offer Functional Options
Adapted from work by Cody Sipe, PhD and Dan Ritchie, PhD, co-
founders of the Functional Aging Institute
Can class participants apply a given move to activities in daily life?
Incorporate dynamic balance moves, not solely static ones.
Walking is the ultimate and primary balance move, so “test” stride
length - fast, slow, normal
Examples: Dog stepovers, laterally and sagitally, karaoke,
grapevine, walking Forward and Back/ Across Midline, Heel to Toe,
Regular walking, sped up, slowed down

Principle #4
Provide Balance Options
Incorporate balance exercises or balance stances as options for
any standing move.
Offer all stance options from wide to narrow base of support.
Examples:
● Range from Wide Stance Staggered (More Control) to
● Wide Stance Parallel to
● Narrow Stance Staggered to
● Narrow Stance Parallel to
● Feet in line but not heel to toe (ie, space between front and back foot) to
● Tandem Stance (More Challenge) to
● One foot on top of the other or 1 leg lifted (Most Challenge)
@KymberlyFunFit Subscribe to Funandfit.org info@funandfit.org

Want more practical
tips, program design
ideas, and exercises
for working with baby
boomers? Attend my
IDEA workshop
“Fitness Over 50:
Getting (Re)Started”
Friday 9:40, session
460 time block 1

Principle #5: Activate the Core With
Moves that Avoid Spinal Flexion at
the Neck
Adapted from work by Shari Kalkstein,
Fortify Your Frame
● Emphasize core compression
● Minimize Crunch Type
Exercises
Examples:
Alternating and Reciprocating
Marches and Touch Downs
Bug Series Options 1-4
@KymberlyFunFit Subscribe to Funandfit.org info@funandfit.org

● An obese person has twice
the risk of developing
Alzheimer’s compared to a
lean person.

● If you do not eke out at least
150 minutes of cardio per
week, your brain actually
shrinks every year post 40,
year after sedentary year.

Move Your Body to Improve
Your Brain Funandfit.org

Exercise Can Train Your Brain
Funandfit.org

Exercise Your Right to a Better Brain
Funandfit.org

Spark Your Brain with Exercise
Funandfit.org

5 Principles of Class Design
● Principle 1 - Offer Movement Patterns that
Enhance Cognitive Skills
● Principle 2 - Move from Proximal to Distal
● Principle 3 - Offer Functional Options
● Principle 4 - Provide Balance Options
● Principle 5 - Minimize Core Work and Ab
Exercises that Require Spinal Flexion at Neck

The 5 Movement Habits under
Principle #1
1. Introduce new or novel aspects
2. Have your clients/members follow cues and
commands
3. Select music or beats with polyrhythms
4. Create movements with some complexity or
choreography
5. Look for opportunities to cross the midline

Subscribe at http://funandfit.org
info@funandfit.org (805) 403-4338
Contact me @KymberlyFunFit

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