Strong at Any Age

Popular Silver Sneakers classes at FAC East and Silver Fitness classes at FAC West and FAC East offer classes, aimed primarily for ages 65-plus, which focus on strength, cardio and balance training.

“We offer a wide variety of group fitness options that accommodate different fitness levels, abilities and goals,” said Emilia Peterson, FAC manager of fitness programs and membership. “With appropriate programming, many exercises typically associated with younger populations can be safely and effectively performed by older adults as well.”

Senior-focused classes may incorporate chairs for seated exercises that provide stability during balance training, Peterson said. These modifications allow participants to train safely while maintaining proper form and confidence. Many senior members also lift weights. The club offers personal training to ensure exercises are performed correctly and injury risk is minimized.

“Strength training plays a critical role in managing osteopenia, osteoporosis and sarcopenia,” said Peterson. “We are always excited to help our clients work toward these goals. When properly supervised, exercises like the leg press, squats, box hops and presses can significantly improve muscle strength and size, support bone density and help older adults maintain independence.”

Lap swimming, swim lessons and aquatic group fitness classes are particularly beneficial for older adults, she says, as the buoyancy of the water reduces joint stress while improving cardiovascular health, flexibility and muscular endurance. “Aquatic training is especially effective for individuals recovering from injuries. It allows resistance-based exercise without placing excessive strain on the joints.”

At The Bluffs of Flagstaff Senior Living facility on East Butler Avenue, staff give extra attention to issues of improper balance and the related falls that lead to an alarming rate of senior hospitalizations from hip fractures and head injuries.

Allie Correa is a lead occupational therapist with Select Rehabilitation and conducts classes at The Bluffs. “The most debilitating thing I see in seniors is the fear of falling,” Correa said. “It’s good to be cautious about falling, but some seniors are afraid to even get up and go to the bathroom. We try to minimize the fear of falling with balance training and tips on reducing the risk of falling in your apartment, techniques for walking safely outside and on practicing how to get up from a fall.”

In fact, walking in general is one of the very best ways to exercise at any age, she said. “The most important thing is to keep doing what you’ve done your whole life – daily activities like doing the laundry and walking your dog. A lot of seniors at the facility walk laps around the building regardless of the weather. These are the seniors who maintain their independence longer.”

With walking, no special equipment is needed. “Supportive shoes are good, but just getting out and moving your body is the most important thing,” she said. “We want people to participate constantly.”

At The Bluffs, which opened three years ago, community members can use the gym and participate in group classes offered every day, alongside residents. One-on-one sessions are reserved for The Bluffs community.

“We have 121,000 square feet of living space and 205 residential units total,” said Community Outreach Director Elizabeth Vitti. “We partner with Select Rehabilitation, an outpatient clinic in our community. We can bill the insurance and community members can use our physical or occupational therapy, too. They love all the therapists here; a sense of closeness with each of them makes a big difference.”

The Bluffs has a state-of-the-art VST (Virtusense Technology) device, an automated fall risk assessment tool that provides data on balance, gait and function, the three main detectors of fall risk.

“It’s a standardized assessment of speed, strength and balance,” Correa noted. “It gathers their scores and compares them to the median for their age range.”

At Club Pilates Flagstaff, on Piccadilly Drive in Aspen Place, a variety of classes are available that offer low-impact, full-body workouts for clients of all ages, including seniors.

It is a Reformer Pilates Studio, which according to the website is “based on Joseph Pilates’ original Reformer-based Contrology Methods, but modernized with group practice and expanded state-of-the-art equipment” such as “TRX, Exo-Chair, Bosu ball, mats and rollers.”

“Reformer Pilates definitely appeals to senior citizens as part of the demographic that do come to the studio,” said Janine Castillo, studio manager. “We offer many different types of workouts that are low impact and a form of preventative care, as well as physical therapy. This makes it really appealing to senior citizens. It’s a workout that you can do as you grow older because it’s easy on the joints and it’s very safe.”

Castillo said Reformer Pilates was invented by Joseph Pilates, who created it out of his bed-ridden cellmate’s bed. They were prisoners of war during World War I. He helped his friend gain strength and stay healthy.

They pulled on the springs and fashioned them with handles so they could lift weights with their arms.

She said the Flagstaff location opened in September 2024. “We’ve had about 320 members since we opened,” she said. “Reformer Pilates is just starting to catch on in Northern Arizona. There are Club Pilates all over the country and 20 sister studios in the Valley.”

The preventative care element at the studio addresses injuries and falls, as well as early onset types of arthritis and weakening of the bones and joints. Classes are kept small, at 12 people.

“The instructors are able to dial in on your form and make sure you are doing everything safely and correctly,” Castillo explained. When you come in for every class, the instructor prompts you to let them know if you have any injuries they should be aware of.”

There has “absolutely” been an increase in senior memberships since the studio opened, she said. “The snowbirds who come up to Flagstaff many times are predominately senior citizens.” FBN

By Betsey Bruner, FBN

Courtesy Photo: Brent Cushenbery, 66, is a competitive runner who says Reformer Pilates complements his training. He has almost reached his 500th class with the Club Pilates Flagstaff studio.