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

Other news

Woman uses assistep stair climbing aids

Avoiding falls? - Important measures to prevent falls

Fall prevention: Falls are one of the most common causes of accidents in Germany. Every year, more than 600,000 people fall in Germany. According to the Federal Statistical Office, 12,867 people died from a fall in 2015 alone.

Particularly as people get older, they often suffer serious injuries. The German Medical Association North Rhine estimates that around 80 percent of all over-80s and around 30 percent of all over-65s fall at home every year.

Read more
Information on the Assistep stair climbing aid cost coverage

Stairlift costs | What does a stairlift cost?

With increasing age or due to illness, many people find that climbing stairs in their own home becomes more and more challenging. In this case, the purchase of a stairlift is often the solution. But what does a stairlift cost? In this article, we will look at what a stairlift is and what alternatives for stairlifts exist and at what price.

Read more

Stair safety - Find out more about Tommy, who suffers from osteoarthritis and uses the TOPRO Step

The topic of stair safety and the TOPRO Step stair climbing aid. Tommy Jørdal holds on to the handle of the TOPRO Step and pushes himself forward with the help of the handle. Tommy Jørdal feels completely safe and can now finally climb the stairs at home again - without any help from others. (This is a translation based on an article by Verena Døsvik, originally published in the magazine 70+, 2017).

Read more

Stairlift prices and price ranges 2023

With increasing age or for people in need of care, sooner or later the question arises of what happens if you can no longer climb the stairs in your own home independently. Should you wait until the time comes or take the precaution of adapting your living space before it's too late?

Stairlift: Should you think about buying a stairlift? How much does a stairlift cost? Do you want a new or used stairlift?

Read more

Call us on
0 800 900 3456
or
We will call you back

Hold down the cmd (Mac) or ctrl (Windows) key and press +/-