Frequently asked questions - FAQs

Whether it’s on television, online or social media, there is an abundance of exercise programs available to everyone, whether your goal is to lose weight, build muscle, increase stamina, tone up, or in your case, increase mobility. How to choose what’s best for you, a senior adult?

This is where experience really matters. Having spent over 25 years working exclusively with seniors in hospital and clinic settings, geriatrician Dr. Morais, along with a team of fellow doctors, nurses, physiotherapists and kinesiologists, has curated these specific exercise moves into a doable program for seniors. He has witnessed first-hand and documented these exercises as being the most successful in helping patients like you with diminished mobility get stronger and feel more confident.

Absolutely not. No matter what your age, exercise has been shown to have a host of therapeutic effects. Even small changes in your daily physical efforts can have a big impact on how you feel.

You may have a negative reaction to the idea of exercising. Perhaps you have visions of crowded gyms teeming with younger people. Or, having to do high intensity workouts that now seem impossible for you. All of this can be very intimidating indeed.

Rest assured that safe is for you – your age group and the common physical limitations affecting your generation are the building blocks of how and why safe was created. The levels are easy to navigate, allowing you to pause at any time. You can break up the routines any way you like until you are comfortable doing an entire level in one session. This is exercise for you, your way.

Yes, you can. For this level of intensity, there is no need to consult a physician. That said, should you want to be reassured, you can consult your doctor or healthcare professional before you begin any fitness program, including safe. This will go a long way to alleviating your concerns as well as put in place any safety precautions needed.

Historical evidence and clinical observation have revealed that ongoing exercise actually helps assuage symptoms associated with many chronic diseases such as high blood pressure, diabetes, heart disease, osteoporosis, various cancers and more.

In fact, a sedentary lifestyle may actually worsen the effects of these ailments. Including the gentle exercises from the safe program into your daily routine can relieve the severity of some of your symptoms.

The fear of falling and the resulting injuries affects many people of your generation. In fact, you may know someone who has fallen and seen the physical complications they’ve had to endure. As this fear takes hold, you may tell yourself that restricting your movements is the best solution. It’s not.

You’ve lived a full life and have earned the right to maintain as much of your independence and autonomy as possible. One of the ways to do that is to be physically stronger and mentally self-assured.

Remaining immobile inevitably weakens your muscles, restricts your flexibility and hinders your balance. When you exercise regularly, your stability, coordination and range of motion will expand. safe recognizes that a fear of falling is a hurdle for you to surmount and it’s why the progression of exercises builds up slowly. This heightened stability you gain over time will help lessen your fear and apprehensions.

You shouldn’t feel any pain when you exercise, whether you’re using the safe program or any other. If you haven’t exercised in a long time, there’s no denying that you will feel a certain amount of soreness.

It’s important to note that this will happen whether you are twenty or eighty years old, a seasoned athlete or a novice. This is called Delayed Onset Muscle Soreness or DOMS. By reawakening long dormant muscles, you’ll naturally feel tender or achy a day or two after exercising. It’s nothing to be alarmed about; it’s a normal part of rebuilding your strength and stamina capacity. This is why rest days are necessary. And, you may be surprised to know that walking helps you recover from soreness sooner.

However, this is different from experiencing acute pain during or after exercise. Such pain can indicate an underlying medical issue or that you are overexerting yourself. Stop exercising immediately if you experience any excessive tightness, throbbing or burning sensation. You do not want to injury yourself in any way.

If you haven’t exercised in a long time, it is recommended that someone be present when you begin safe. Not only will this help you feel secure and comfortable, but it will also allow someone objective to assess your level of fitness and ability to perform the exercises properly. You may always need a family member or caregiver with you when you exercise or you may gradually progress to being able to do the routines on your own. Either way, you’ll be getting healthier and stronger.

The safe program makes it easy to modify the exercises to accommodate your particular circumstances, such as weakness or loss of balance. Having someone with you can help navigate any adjustments you may need to make.

And the best part, you’ll have your own personal cheerleader by your side to motivate and encourage you.

You’ve actually taken the most important step – making the proactive decision to integrate exercise into your life. Whether or not you need to start very slowly or take multiple breaks, this new challenge in your life is meant to enhance your health and well-being.

Do not add any unneeded pressure or stress on yourself about performance or speed. Instead of investing time into worrying, funnel your energy into constructive thoughts. As long as you commit to exercising regularly, you can ease back into a more active lifestyle at your own pace. You will still see results, and more importantly, you’ll feel better inside and out.

It’s true that some days will be harder than others and you may want to give up. Be patient, listen to your body and quiet down that inner negative voice. You may even want to tape an affirmation like “I can do it” onto your chair to visually remind yourself of your commitment. Be kind to yourself. Remember, this is your journey and you are doing this for you.

Try and get a good night’s sleep before you start a safe session. Drinking plenty of water throughout the day is always important, but especially when you exercise. Make sure you drink a glass of water prior to starting.

Be sure to breathe during exercise. That sounds simple enough, but people have a tendency to hold their breath when exercising. Inhale through your nose and exhale through your mouth. Start slowly and increase your intensity gradually.

Post-exercise, rehydrate with water and take some deep cleansing breaths. You may enjoy a cool shower. It will help bring down your body temperature and leave you feeling refreshed.

Introducing something new into your life could be unsettling. You may find that setting up a regular time to exercise worthwhile. This will go a long way to making your safe sessions an integral and habitual part of your days. You should refer to the safe recommendations section on this website for additional tips and guidelines.

Absolutely! Even if Level 1 or 2 is the furthest you can go, you’ve already accomplished a great deal and made important strides to bettering your health and mobility. You should stay at the highest level you’re comfortable with. The important thing is to keep it up.

Everyone is different. Once you’re accustomed to the program and how it functions, you’ll discover that you can customize your sessions. For example, “strength” may be the area you need the most help with and therefore you would start and remain at level 1 longer. However, your range of motion may be more developed, so with the press of a button, you can jump ahead to levels 2, 3 or 4 for “flexibility”. It’s up to you to mix and match the levels in all four sections. safe is an adaptable exercise plan. Just ensure each section challenges you without causing injury or pain.

Well done! You should be proud of your accomplishment. But finishing Level 4 is just the beginning of the fitness path you are on. There are many reasons you should continue to exercise, chief among them is that the beneficial effects of exercise fade once you stop. You’ve worked hard to get where you are, and you don’t want to lose all you’ve gained. Perseverance sustains you and guarantees your success!

Apart from the physical strides you’ve made, safe has likely improved your mood and focus thus making you feel more confident and sturdy. You may even be sleeping better.

safe is just that, a safe place to return to again and again. You can keep doing Level 4 by adding more repetitions or increasing your speed, all while maintaining the proper form. As walking is the ideal complement to the program, you can add more or longer walks. If you want to add more strenuous exercises that not in safe, consult your healthcare professional first.