ANTI AGING AQUA - FitnessFest

ANTI AGING AQUA
presented by Carol Argo
www.carolargo.com, aquacarol@aol.com
"Aging is inevitable. We cannot be younger. We can be more youthful and feel,
look and be our very best. Total fitness is a state of well-being. It's about having
the energy and vitality to live our lives to the fullest."
FLEXIBILITY - Full range of motion of joints (ROM) while lengthening the
muscles. What is tight in the older adult?
MOBILITY - Joint movements: hips, knee, ankles, shoulders, elbows, wrists,
fingers, spine. Are there any joints of particular concern?
AGILITY - Whole body movement: forward, backward, lateral, circular, random
How would agility training benefit the older adult?
STRENGTH - Which muscles are weak in the older adult?
STABILITY - Core muscle recruitment with stability + movement. Which body
areas become challenging to stabilize during movement?
POSTURE - Maintaining neutral spine & axial lengthening. Think "head to toe."
What muscles are responsible for good posture?
BALANCE - one leg exercises
COORDINATION - Simple fun choreography
MIND BODY CONNECTION - Improve mental acuity and body awareness.
200/700- Joint Motions to include: flexion, extension, adduction, abduction,
rotation, lateral/medial rotation, plantar flexion, dorsiflexion, pronation and
supination. Apply to flexibility, mobility and strength exercises.
CLASS FORMAT
Interval style workout may be more sustainable. Aside from Warm-Up & Cool
Down - nice to mix it up.
Warm-Up Movements
Walking, jogging, hops, kicks, jumping jacks. Travel. Mobilize the joints with a
variety of movement. Encourage full breathing and emphasize posture.

Simple Fun Choreography
3 Jogs + 1 Kick, Single/Single/Double Jack, 3 Skis + 1 Hop, 7-Up Rocking Horse,
Heel Toe Heel Together, Can Can.
Exercises for Core & Upper Body
Emphasize external rotation of shoulders, wide open clavicles & multi-planar
movement.
Stretch the frontal muscles and strengthen the back.
Flexion/ Extension of Spine, Spinal Rotation, Lateral Flexion, Flexion & Extension
of shoulders with Supination & Pronation of forearms, Rotation of Shoulders,
Breast Stroke, Reverse Breast Stroke, Elbow Extension/Flexion, Diagonal Scoop
Movements for Hands & Fingers & More
Creepy Crawlers, Claw Hands, Finger Flicks, Catching Minnows, Webbed Spaces,
Palm Directions, Piano, Slapping, Bongo Drums
Exercises for Lower Body (Wall)
Hip Flexion /Extension, Hip AB/AD, Hip Rotation
Hip Dip - Hold onto wall with both hands, feet together, standing tall. Move the
hands to one side while keeping feet together. The spine bends laterally.
Buoyant Noodle Exercises - Noodle under Arms
Supine: Leg Scissors, Leg Pull Downs, Criss Cross
Spine Vertical w/Hips Flexed: Sit Kicks, Cossack Kicks, Internal/External Rotation
Otter Rolls
Standing Noodle Exercises - Noodle in Hands and Arched out of Pool in front of
body.
Arms flex & extend or abduct and adduct.
Jumping Jacks, CC Ski, Rocking Horse, Hop Front/Back
Jumping Jacks with noodle in back of body
Partner Jacks & CC Ski
Cool Down
Noodle in front of body - Hyperextend Spine to stretch front of body. Flex spine
as a counter stretch.
Wall Stretches
Hamstring, Lateral Flexion (hold on wall with one hand & feet on floor)
Lunges on Wall, Down Dog ( hold on wall with both hands & feet on wall)
Hip Flexor Stretch - Face pool with one foot on wall & opposite foot on floor.
References:
The Nia Technique, 2004, Debbie and Carlos Rosas