Chris Dondzila PhD Steve Glass PhD FACSM Department of Movement Science Grand Valley State University 1 What Does Retirement Mean To You 2 The Reality More than just finances What about your body ID: 1028170
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1. Currency for Retirement: Investing in Physical CapitalChris Dondzila, PhD Steve Glass, PhD, FACSMDepartment of Movement ScienceGrand Valley State University1
2. What Does Retirement Mean To You?2
3. The RealityMore than just finances! What about your body???Average retirement age is 67, 3Decades of past habitsThe years ahead
4. Not All is Lost!!!Mid-Life InvestingWhat you do through life (physical activity-wise) matters.Cardiovascular, muscular, flexibility, mobility all higher in those who exercise vs those who don’tThe Re-investment During RetirementPerfect time to make “catch up payments”Human body is capable of improving across a variety of areas – even if only increasing activity by a little bit!4
5. How Do I Invest? What Can I Do?5Light ActivityLight Strength ActivityFunctional TrainingHIITLeisure ActivityStrength and Aerobic Training
6. Everyday Activities – Get the Body MOVING6Conservative Investing
7. Everyday Activities – Get the Body MOVINGIt is not true that you have to “exercise” to get health benefitsThink about a typical day and the activities you do. (morning, afternoon, evening)Are there (safe) alternatives?7Conservative Investing
8. Walking and Leisure Activities8It is not true that you have to “exercise” to get health benefits
9. Stretching910 minutes total for major muscle groups4 repetitions per muscle group2 or 3 days per week
10. Dance10Moderate Investing
11. Resistance Training11Moderate InvestingModerate Strength GainSome load is better than no loadLift to moderate fatigueAs stamina increases, maybe increase intensityAllow rest and recoveryUse proper technique!More “Aggressive”Lift at least 60% of 1 rep maxLift to fatigueProgress to heavier loads as repetitions get to 15Recommendations: 8-10 exercises done on 2-3 nonconsecutive days for 10-15 repetitions
12. Resistance Training12
13. High Intensity Interval Training (HIIT)Remember that “High Intensity” is relative to your fitness!The more intense the workout, the shorter the work interval…. And the longer the restRest can be active (walking, jog) or total rest13Aggressive Investing
14. How Much Time is This Going to Take?? (It Does Not Have to be a Lot) MorningLate MorningMid-DayAfternoonEveningStretch & Walk the Dog (Daily)Yardwork (2x weekly)WalkYoga (2x weekly)Resistance Training (2x weekly)Dancing (2x weekly) HIIT (2x weekly)14KeyConservativeModerate Aggressive
15. Community ResourcesNational Institute on Aging: Go4LifeYMCAWest Michigan Area Agency on AgingSenior NeighborsAmerican College of Sports Medicine (ACSM.org)15