Suggestions on workouts Seniors can do at home?
I currently work in a hydotherapy pool with mostly seniors or people who have special considerations (hip/knee replacements etc). In about a month I will be leaving for maternity leave and although I will have someone taking over for me for six weeks I also feel it would be benefical to my clients to make them a packet they can take home so that they can continue some exercise on land. I was really planning on designing each packet with each individual in mind. I already make each one of them individual workouts for the pool but for some reason I am have a hard time thinking of something for them on land that they can do. Also it will have to be something which can last them six weeks. Does anyone have any suggestions (besides the workout builder on this site) on how or where I can develop each plan for them? All I can really think of at the moment are squats (maybe chair assisted exercises since many would need it), lunges, balancing on one leg, and strentgh training excercises such as chest flies, etc. Would the very basics be enough? I am open to suggestions. :)
Most people and seniors have so many issues that sometime it scares me to see them walk because that isn't even right.
Do not send them home with any exercise that they can't do properly over and over again.
I could recommend a tv show called "sit and be fit" but again this is for your general public and not "personalized" but it is an okay choice, just make sure they stop and don't do it again if something hurts.
Even if you send them home with a wall squat or chair assisted squat and a pushup or half push up off a counter if done correctly would be just fine.
Could you have someone take over your class til you get back?
you have good intentions but I don't think this is a good idea. Unless you have worked with them on land and have seen how they perform those exercises, you should not make up any packages. You say yourself that many of those participants have medical issues, and while the water is a very forgiving environment, land-based exercises are not.
For example, a lunge is anything but a basic exercise; you can see enough younger people falling all over themselves doing them.
I would encourage them to walk if they can and continue with the water exercises. You can give them some homework for the pool with exercises they are already familiar with.
It is a great thing to be encouraging their activities while you are away, but I also agree with Karin. Giving clients exercises that you have not done with them both on land, and on a continuous basis increases their risk of injury. In addition, you would be developing individual plans for each of them given their individual orthopedic/balance, etc. issues. Keep encouraging them to continue with the water exercises for now-- and perhaps you can keep in touch with them while you are away to keep motivation going.
Best wishes to you as a new mom and enjoy your time!