Jaimar Brown has trained a variety of clients throughout his years as a personal trainer and group fitness instructor. From professional dancers to guys trying to lose their dad-bod, he’s seen it all, and learned a little something about training, and fitness, from everyone he’s trained. The group he didn’t expect to be so enlightening? Senior citizens.
In this column for Men’s Health, Brown lays out what the most experienced generation has taught him about movement.
I’VE TAUGHT HUNDREDS of fitness classes, and they all look relatively similar: heavy weights slamming, sweat dripping, clients grunting and panting. None of those high-intensity training sessions could have prepared me for a very different gig: training seniors at the Richmond Hill Senior Center in Jamaica Queens, NY.
In July 2023, I started teaching at my grandpa’s senior center, in part to bond with him, while also helping promote movement in his community. The seniors I teach are all facing various age related challenges like arthritis, joint replacement rehabilitation, and spinal injuries. My goal was to teach them how to move with their limitations.
What I didn’t realize is they’d teach me a few things about fitness, too. Here are the four lessons I’ve learned about moving through the years, from the people who have done it.
Small Movements Go a Long Way
ONE OF MY favorite clients has been dealing with the aftermath of a workplace injury for over thirty years. She’s had two total knee replacements and two spinal fusions. In class, we do seated bodyweight exercises that they can take home with them to do regularly. Even though they’re small movements, I’ve seen the muscles around her joints strengthen, and mobility and stability improve, ultimately reducing her risk of falling.
She is proof that not every workout needs the complicated single-leg-balance-while-juggling exercises that often go viral these days, and all movement is helpful. If you find yourself seated for most of the day, aim to fit in five minutes of movement every hour. And remember that this doesn’t need to be hard. Even simple moves benefit the body.
So complete 3 full body roll downs: Start by standing tall, with your feet shoulder width apart. Drop your chin into your chest and slowly roll down vertebrae by vertebrae until you are fully hinged at the hips and hanging. Reach for your toes, and roll back up to complete a rep. Pair that with some standing hip circles, aiming for 8 each direction. These quick small movements will boost your mood, energy, focus, and stamina.
Don’t feel like small movements are not worth your time because they’re not your normal heavy deadlifts or sweaty burpees. All movement has value, even little ones.
Prioritize Posture
I KNOW, PREACHING posture might sound like a broken record. But it truly hits different when you begin to see the effects that aging has on posture in real time. When I first started teaching, my seniors would come in hunched over—but after just a few sessions, I began to notice them adjusting their posture as they walked into the room, almost as if seeing me flipped a switch and reminded them to stand tall. A few months into teaching, I remember asking my grandpa why he found it important to practice these habits, and he said “Because if you don’t use it, you’ll lose it!”
It’s clear, too, that those of my clients who practiced proper posture early in life have much better mobility and ease of movement. Makes sense: Good posture supports everything from effective breathing, to joint support, to muscle activation.
Practice by standing or sitting tall with shoulders back, hips slightly tucked, and core engaged by drawing your belly button toward your spine. This alignment prevents slouching and builds a strong base for movement. Once in this position, take a deep breath through your nose, filling your lungs, and exhale through your mouth. Repeat 5 times, or more if it feels good. Add a reminder in your phone to do this 3 or more times a day, until it becomes second nature.
Give Meaning to Movement
MANY OF MY seniors come to class with aches and pains, many facing challenges like sarcopenia (age-related muscle loss) and fibromyalgia (a chronic pain disorder). To fight through pain like that, you need more than motivation—you need a “why”. I remind my students of their grandchildren—how it will feel to be able to pick them up, and have the energy to play with them for many years. With a driver like that, I witness them gradually build the mental stamina to stay rooted in their routine, making them stronger over time.
If you find yourself struggling with showing up for yourself consistently, remind yourself of your own “why”. And, on days it’s really tough, try breaking down your goals into small realistic steps you can. For instance, commit to just walking three times per week. On days when you’re tired, walking is a digestible thing to do—and might provide you enough energy to propel you into a workout. As Andre DeShields said, “Slowly is the fastest way to get where we want to be.”
True, too: these times of demotivation will be easier to overcome when you find a routine you enjoy. Every Friday, my senior class turns into a mini disco party, complete with dance moves like the conga line and electric slide. As we sync our breathing with the rhythm, I can see my seniors let go and enjoy the movement.
You’re more likely to stay consistent with something you look forward to every day—so, I challenge you to get creative with your workouts. Find a class or physical activity that brings you joy. Exercise should be challenging, yes—but it should also be fun.
Community is Everything
THE BEST PART of my seniors class is the excitement they have the minute they walk in the door. Each client comes with a smile on their face, just happy to move their bodies and hang with their friends. Many of them live alone or have daily caretakers. Since the pandemic, the amount of state funded activities have been cut dramatically. Where there were weekly Bingo games and field trips, now they find themselves confined to their apartments. My class is the only activity they have left. They’ve built friendships and community in this space. They challenge each other, and look forward to working out with their friends each week.
I encourage you to find your people. They’ll keep you accountable and help push you closer to your goals. A solid gym partner can do more for your fitness and health than you’d think.
Aging is hard. Through the years our bodies will continue to change, and we must continue to adjust our lifestyles to fit our needs. Movement, no matter the intensity, is essential at every age. Whether it’s stretching, seated exercises, or a dance break, these small efforts make a big difference in how my seniors feel and function every day.
By implementing these five keys into your fitness routine you’ll be setting yourself up with healthy lifestyle habits that will allow you to show up for yourself for a long time. Remember—you’re in this body for life.
Jaimar Brown is a personal trainer, and content creator that promotes Black Queer Joy through fitness. You can catch him leading Strength and HIIT classes throughout New York City. He is also a member of the Men’s Health & Women’s Health Strength in Diversity initiative. Follow him on Youtube (@JMalikFitness) where he posts follow-along workouts that are curated to playlists highlighting Black Queer artists!
