Senior gymnastics - Improve your gait safety [Guide]

Anyone can be active and mobile - even in old age. With a little practice and a training plan tailored to you, you too can have fun training your mobility in everyday life.

Contents

Exercise is the best medicine

Mobility and physical well-being have a major impact on quality of life at any age. Exercise is one of the most important tools for leading a healthy and long life.

Exercise also serves as training for the brain, as new nerve cells are created through movement. Through physical activity, these nerve cells connect to form new networks and improve memory and thought processes.

Movement makes you agile - and agility can set things in motion.

 - Paul Haschek, German theologian and editor

Stay active

Exercise can counteract health risk factors - a lack of exercise, on the other hand, actually promotes them.

The body's performance begins to decline from the age of 35 due to ageing processes. As a result, the risk of health problems increases with age.

Sufficient exercise and regular, targeted training will help you to reduce this risk and thus age healthily without losing quality of life.

Especially in old age or with physical limitations, it is important to stay active and maintain your existing mobility, because "If you rest, you rust!". That's why doctors recommend staying active for as long as possible to counteract lack of exercise and loss of mobility.

Both are risk factors for a need for care or for the development of new functional impairments.

Being mobile not only means more independence and self-determination, but also a higher quality of life, better well-being, social participation, disease prevention, health promotion and better opportunities for self-care.

It is important to escape the vicious circle of inactivity and to maintain and build up mobility through everyday movements - for example through senior gymnastics.

So what can you do in everyday life to stay active? - Senior gymnastics

The most important thing is to keep moving - regardless of whether you are already active or have difficulty walking.

Because "any movement is better than no movement"!

We have compiled a compact list of tips for everyday training for you, because every activity in everyday life helps you to train your mobility and balance.

A 20-minute walk, for example, is a good cardiovascular workout. Household chores such as taking out the garbage, dusting or vacuuming simply help to increase activity in everyday life. Walking to the shops, gardening or playing with the grandchildren are also part of this.

To maintain good health, 150 minutes (2 ½ hours) of exercise per week (e.g. senior gymnastics) is recommended. Effective training consists of a mixture of balance and strength exercises and should maintain and promote your mobility.

If this is not possible, try to integrate as much exercise as possible into your daily routine.

Your family doctor will be happy to advise you. They can recommend specialists and therapists (physiotherapists and occupational therapists) who will work with you to create a suitable training plan.

Ageing in balance

Balance and strength are important for safe walking. You should therefore train your balance and leg muscles. Balance training and strength training to build up muscles in old age should be done at least twice a week if you already have limitations to counteract muscle loss.

Try to spread your training over at least four days a week and train for at least ten minutes at a time per session.

However, do not overestimate yourself and take breaks.

You will be surprised how quickly you make progress!

Live longer by climbing stairs

Climbing stairs at home is a valuable exercise to keep you moving. Stair climbing offers clear benefits, as the slow movements are easy on the joints and lead to an intensive workout. It strengthens the muscles, increases stamina and helps to improve respiratory function.

For many people, climbing stairs can be a major challenge. Seniors and people with limited walking function need more support than a normal handrail when training on the stairs. The innovative TOPRO Step stair climbing aid, developed in Norway, provides the necessary support and safety.

TOPRO Step stair climber - use up stairs

Are there senior gymnastics or training programs specifically for seniors?

Yes, there are various courses offered by the sports club. If you prefer to stay active at home, you can find more information in our PDF "Senior gymnastics exercises".

The Federal Centre for Health Education (BZgA) has developed the BZgA program "Ageing in Balance" for people aged 65 and over in order to prevent illnesses and limitations and thus delay the need for care.

AlltagsTrainingsProgramm (ATP for short) is a training program for women and men aged 60 and over and shows how to integrate more exercise into everyday life. The 12-week program shows everyday skills and everyday situations that can be used as training opportunities.

Possible training activities for you could be, for example

  • Go for a 30-minute walk
  • 15 minutes to mop the floor
  • Vacuum for 20 minutes
  • 15 minutes climbing stairs
  • 25 minutes cycling
  • 20 minutes of gardening

Senior gymnastics as PDF

Why choose TOPRO Step?

Installation in 3 steps

To carry out an on-site inspection and receive a quote, make an appointment with us. Once you have accepted the quote, we will carry out the installation, which usually only takes a few hours. .

TĂśV tested and certified

TOPRO Step is TĂśV-tested and certified and meets all functional and safety requirements.

Adaptable to your staircase

TOPRO Step is designed so that it can be easily adapted to your staircase. It can be installed on straight stairs, curved stairs and stairs with a landing.

Fits perfectly in any home

Ask your health insurance company about the possibility of cost coverage or possible subsidies. Please note that these options are country-specific and individual.

Up to 5 years warranty

TOPRO Step means TOPRO quality. When you buy a TOPRO Step, you receive a guarantee of up to 5 years.

Over 2,000 satisfied users

We measure success by satisfied customers, which is our top priority. We already have over 4,000 satisfied users throughout Europe.

Choose your TOPRO Step

Configure your TOPRO Step - in just a few steps!

Do you have any questions?

Talk to us

Would you like a free and personal consultation? Get in touch with our TOPRO Step experts and book a free, no-obligation appointment directly at your home.

We are happy to advise you

TOPRO Step Expert
+47 902 931 00
Monday - Friday
08:00 - 16:00 o'clock.

We are happy to advise you

TOPRO Step Expert
+47 902 931 00
Monday - Friday
08:00 - 16:00 o'clock.

Do you have any questions or would you like to test the TOPRO Step stair climber?

We have compiled all frequently asked questions on the FAQ page

Would you like to find out more about the financing options for the TOPRO Step?

TOPRO Step

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