How can you incorporate functional training into a senior's rehabilitation plan?

1 Assess their needs

Before starting any functional training program, you need to assess the senior's current physical condition, goals, and preferences. You can use various tools and tests to measure their strength, flexibility, endurance, balance, and functional ability, such as the Senior Fitness Test, the Timed Up and Go Test, the Berg Balance Scale, and the Functional Reach Test. You should also ask them about their medical history, medications, pain level, and any limitations or challenges they face in their daily activities. Based on the assessment, you can identify their strengths and weaknesses, and tailor the functional training program to their specific needs and goals.

2 Start with the basics

Functional training does not have to be complicated or fancy. You can start with simple exercises that target the major muscle groups and joints involved in daily activities, such as the legs, hips, core, back, shoulders, and arms. For example, you can use bodyweight exercises like squats, lunges, bridges, planks, push-ups, and rows to strengthen the muscles and improve the range of motion. You can also use resistance bands, dumbbells, kettlebells, or medicine balls to add some challenge and variety. The key is to choose exercises that are appropriate for the senior's fitness level, and to adjust the intensity, duration, frequency, and rest periods according to their tolerance and progress.

4 Make it fun and functional

Functional training does not have to be boring or repetitive. You can make it fun and functional by adding some variety and creativity to the exercises. For example, you can use different equipment like a TRX suspension trainer, a stability ball, or a foam roller to create new challenges and stimulate different muscles. You can also use circuit training, interval training, or partner training to keep the senior motivated and engaged. Moreover, you can make the exercises more functional by simulating the movements and tasks that the senior performs in their daily life, such as getting up from a chair, picking up something from the floor, reaching for something on a shelf, or carrying groceries.

5 Monitor and modify

Functional training is not a one-size-fits-all approach. You need to monitor and modify the program according to the senior's feedback, performance, and progress. You should always check in with the senior before, during, and after each session, and ask them about their pain level, fatigue level, and satisfaction level. You should also observe their form, technique, and posture, and correct any errors or compensations. Furthermore, you should track their progress and outcomes, and adjust the program accordingly. You can increase or decrease the difficulty, intensity, frequency, or duration of the exercises, or introduce new exercises or variations, depending on the senior's improvement or regression.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?