When coaching ForeverFit last week, I told the class we were going to be doing the Turkish Get-up. I showed them the movement and stoop up to look them all in the eyes.
Shock.
You want us to do what now with the kettlebell where now?
I chucked because they underestimated how important it was for them to be able to perform this movement (or a version of this movement).
Before I continue with how the class went, let me explain why incorporating the kettlebell Turkish Get-Up into our training routine of our 65 and older members is highly beneficial.
- Enhanced Functional Strength: As the Turkish Get-Up mimics everyday movements, it helps in maintaining and improving functional strength that is essential for daily activities, especially important for seniors in preserving their independence. IE: standing up and getting back down to the ground with something in your hands.
- Improved Balance and Coordination: With age, balance and coordination can diminish, increasing the risk of falls. This exercise challenges and improves balance, reducing the risk of falls and related injuries.
- Increased Core and Joint Stability: Strengthening the core and stabilizing joints is crucial for older adults to maintain good posture and reduce the risk of joint pains and injuries.
- Promotes Joint Health and Mobility: The exercise’s range of motion is beneficial for maintaining joint flexibility and mobility, which often decrease with age. Often a focus for us in ForeverFit.
- Builds Muscle Strength: Muscle mass tends to decline in older age. The Turkish Get-Up helps in maintaining and building muscle strength, which is essential for overall health and metabolism.
- Enhanced Shoulder Stability and Strength: As shoulder issues are common in older adults, this exercise helps in strengthening and stabilizing shoulder muscles.
- Improves Bone Density: Weight-bearing exercises like the Turkish Get-Up can help in maintaining or even improving bone density, which is particularly important to counteract age-related bone loss.
- Mental Focus and Cognitive Benefits: This exercise requires concentration and mental planning, which can help in keeping the mind sharp and potentially slow down cognitive decline. Following the step-by-step process of the TGU is very crucial to the success of the movement.
- Injury Prevention: By strengthening stabilizer muscles and improving overall strength, the Turkish Get-Up can help prevent injuries that older adults are more susceptible to.
- Adaptability for Different Fitness Levels: The exercise can be modified to suit varying fitness levels, making it accessible even for those who are new to exercise or are managing chronic health conditions. We had three different variations during our class last week.
After getting out all of the jokes about the movement and breaking it down step by step, the class of 8 ended up doing really really well with it. Like mentioned above, some had different variations of the movement – all based on their current abilities.
Wait until they see what I have planned for them next week 🙂
-Coach Amanda
