Older adult fitness tips

Blog

Start Where You Are…


No Comments

It would be an understatement to say that Arthur Ashe, the first black male tennis player was quite an accomplished individual. There is a great quote of his that will be the underlying theme for this post…

“Start where you are, use what you have, do what you can”


Start where you are

  • Start at your current fitness level.
  • Be honest with yourself as to what you can actually do right now.
  • Wherever you physically are, accept and appreciate that.
  • If you are in a place of discomfort because of inactivity accept what you did to bring you to this moment & be empowered that you are doing something about it now.
  • If you feel as if your quality of life and fitness level is good…what are you doing to ensure that it stays that way?

Use what you have

  • Join a community! It could be… a gym, dance class, water aerobics class, or even an online group that holds each other accountable.
  • How can you alter your sleep schedule to get 7-8 hours of sleep?
  • How can you improve what you are eating or your portion sizes?
  • What equipment do you have available at home?
  • What exercise equipment can you get to use at home?
  • Are you already a member of a gym but not using it? It is time to cash in on that investment or use that money in a better way to help your quality of life.

Do what you can

  • Find a sustainable way to improve your quality of life. You can either make sacrifices or investments now…or be forced to do them later.
  • Hire a personal trainer.
  • Get a qualified nutritionist on your team so you are more educated that what you are putting in your body is good for you, specifically.
  • Do you have a gym membership that you are not using? Cancel it and use that money in a way to improve your quality of life that you actually use!
  • Obviously what you can do financially to invest in your health has to meet your budget. Recognize that investing in your health starting now can have positive benefits in the future…but not overnight.
  • Avoid the instant gratification pitfalls. Better movement takes time and consistency!
Blog

Baby Boomers Guide to Better Movement – Vol 2


No Comments

Do Complex Movements

Everyday life activities involve complex movements. Rarely do we isolate one specific muscle when carrying out our daily lives. Not convinced? Think about getting into a car. There are many ways to get into a vehicle depending on how high it is off the ground. However, we don’t just sit down like we do into a chair. At some point, at the least – these things are in play: balance, flexibility, agility, and strength.

Thus, moving better in life involves incorporating complex movements. Walking is more than just using your legs, it also incorporates balance and agility when there are obstacles in the way. Think of these complex movements another way…often when we do move in life we move with weight or moving weight. Carrying groceries, pushing a shopping cart or picking something off the floor are all ways we move that are complex movements. So don’t overthink this idea!

With all of that in mind (pardon the pun)…your ability to perform these movements is something that is not just physical but mental also. Practicing movements is good for your brain.

Examples include:

  • Lateral lunge/step to the side to balance.
  • Squat to medicine ball push out.
  • Performing standing curls or presses with a foot stance that challenges your balance.
  • Starting at the 1/2 kneeling position and then coming up to standing.

 

Be Able To Get Down To The Floor & Back Up

The ability to bring yourself all the way to the ground and back up to standing is probably something that was an afterthought when we were kids. As we get older we may not play as much especially if we don’t have kids or even pets. When the kids are old enough that getting on the floor is not a priority you may not do it as often. For some individuals getting to the floor is not only difficult but it is scary…because they are not confident or able to get back up. This is something that I want all of my clients and you to not be afraid of doing.

That inability and/or lack of confidence is huge. That can greatly increase the chances of falls and injuries. Looping back into the previous section of complex movements…this for sure is a complex movement!

For some ideas on ways to practice this click here. However you do it, don’t worry if it is not perfect. Practice makes better. The more you practice and have that confidence the more you can keep the chances of falls low. If it is easy for you there are many ways to make a floor to standing exercise more challenging.

Do What Works For You – Consistently

It is easy to be assaulted with what works in regards to better movement to improve your quality of life. You may have friends or family that have found success with certain workout routines, diets or gadgets that keep them on track in regards to what they should be doing. End of the day those that tout their success have one thing in common – consistency.

When you just walk every once in a while or go to an exercise class when the spirit finds you then it is not a recipe for progress. It is true that sometimes you may not feel like doing that activity. It is important that you stick to a consistent schedule of movement. It does not have to be the same thing, but a consistent schedule of movement can reap many benefits. You will see that over time there may be a plateau of your progress. When those times happen do not fall into the trap of automatically choosing more volume of whatever activity you are doing.

Variation or variety can be your key to maintaining your quality of life or improving it. For example, instead of going for a leisurely walk outside or on the treadmill – increase your pace. In this instance stick to the mileage, you usually cover and ramp up that intensity to add that variation to your usual walk and make it more of a challenge.

Be Attentive To Your Hearing & Vision

What do your hearing and vision have to do with better movement? Actually much more than you may think…other than the obvious. Everything is connected! Poor vision can negatively affect your balance. Click here to read more about that. This is about your vestibular system.  Curious to know that is involved with that amazing function of our bodies? Check out this overview of the human balance system.

Your ability to hear is connected to more than just than that sense. Hearing loss can bring an increased risk of falls. Yes! Read more about it here.

Don’t Neglect Stability 

First, let’s start with a definition of stability and go from there. American Council on Exercise defines it as: “the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.” Feel free to read more about it here.

Does that help? If not – think about this idea. Think about owning a movement. I am sure you are familiar with the basic dumbbell bench press. The person is on their back on a bench and pressing two dumbbells up and bringing them back down. For sure, there is a time and place to move those weights up quickly. On the other hand can that person “own” that movement and slow it down a bit so there is less momentum so they are forced to be in control of the entire exercise.

What kinds of exercises can improve your stability? Honestly in the right situations slowing down the movement so there is less momentum is one of the best ways to do that. Another example is the dumbbell curls. You could throw up that dumbbell and let gravity pull it back down and do as many reps as possible. Yet a test of stability that is the foundation of strength is raising that dumbbell with the control without much momentum.

Build Your Core Strength and Stability

The core is much more than a 6-pack. Your core muscles are more intertwined with your body outside of that square area below our chest. Learn more about your core muscles here.  Our posture, how we move, sit and carry out our daily life all fires off our core muscles.  A good way to keep lower back pain away is to do core strength and stability exercises. This does not mean doing crunches all day.

Sure you may know about crunches. I personally am not a fan of them as it can lead to neck pain and does not really hit multiple areas of the core musculature. I am a fan of the dead bug exercise. I could write an article about why I do…but why recreate the wheel? Check out Tony Gentilcore’s article about this and also study his videos on mistakes people often make.

Also, all core exercises should not be on the ground. The reason is that we also are using things like balance or strength when we do utilize our core muscles…so why not do that when we are challenging our bodies to improve our core strength? Check out some examples below in the video.

 

 

Blog

How Much Do You Want it?…A Better Quality of Life.


No Comments

I had a great soccer coach when I was in High School. He turned our team around from dismal seasons to a nearly undefeated record. He instilled in us the drive to improve and to work together during that process. One of the things he said a lot was, “ how much do you want it?” He wanted to pull out of us that drive to be a better team with more wins and more success for the school. His saying can ring true to many aspects of our lives and ambitions.

Often clients answer their own questions when it comes to things that should change to meet their goals. I worked with a woman in her mid 40’s that was in good shape but she wanted to lose some weight. She had a respectable exercise regime of 4 days a week and she was no couch potato. I asked her what she was eating these days. She blurted “oh I love sugar, I know that is my problem.”

She answered her own question, but she still wanted a tough workout to help her lose weight. Sure she could use some tweaks to her workouts. But she quickly admitted that those yummy m&ms were a large contribution to her weight gain. She still kept eating them. How much did she really want to reduce the sugar in her diet?

Another quick story. I hiked with a woman that used hiking poles during her hikes. They can be a great tool for those that do walk. Her balance was pretty good from the brief time I was hiking with her. She mentioned the next day that she noticed that her balance was not what it used to be. She wanted some ideas about exercises she could do to improve her balance when she had the time. I proposed that she leave the hiking poles in her room for her hike. Why? She could also use that opportunity during a hike to practice better balance. Yes, she would have to go a bit slower and focus. However, hiking was the perfect opportunity to improve her balance. It may be a bit uncomfortable and should have to go slower – how much did she want to improve her balance?

When it comes to improving the quality of your life there is no magic pill, 30-day turnaround or one-size-fits-all workout. It takes time. Especially if you have lived years of inactivity, ignoring tightness and pain or only wanted to do easy exercises you may be facing a wake-up call.  The truth is that it takes time, effort and patience to improve or maintain the quality of your life through fitness. Wanting a better quality of life should not influence unsafe or unhealthy ways of forcing the issue.  Improving the way you move is one habit to get into. There may be other lifestyle habits that you may need to learn (or unlearn!).

The benefits of taking this motivational saying to heart reach far to our everyday life. It does not have to be perfection. It does not mean working out 7 days a week and on a strict diet of broccoli and water (which sounds pretty miserable!). It means making small choices that add up to improve your quality of life.

Drink more water. Move more every day. Get enough sleep. Reduce the amount of sugar you are drinking and eating. Get stronger. Improve your balance. Move in different ways to challenge yourself. Enjoy how you move better.

If you have physical restrictions consult qualified professionals that can give you ideas on how you can improve the way you move. Make time to improve the quality of your life. Stop making excuses on what you don’t have time to do. Stop using your age as an excuse.

How much do you want it? 

Freeconsultclick

newsletterclick

 

Blog

The 10 Whys for Investing in a Fitness Professional


1 Comment

When you invest in something there is an expectation to see some sort of return. It can be in form of money or in a way that progress is seen in the eyes of the individual making that investment. Investing in your health is a long-term investment where progress is seen over time.

Investing in a fitness professional is a choice made that should not be taken lightly. But why should you make that choice?

1.

You want someone else to be accountable to.

Even if you have never done sports you have been in situations where you have done better because someone was guiding you and pushing you to succeed.  You not only wanted to do well for yourself but felt accountable to them.

This extra amount of motivation can be a great driving force to improve your quality of life. It can motivate you to not only stay focused but be that extra push when otherwise you may have done something else. It cannot be ignored that this accountability can also extend to your daily life. As improving one’s quality of life does not end at the end of your session…you may be better at making smart choices during the day.

2.

You are stuck.

You are not seeing the results you want to see (or used to see). Or you are not sure how to practice moving better. You know that you need to exercise but you are unsure how to. Maybe you are overwhelmed walking into that large gym in your city. In addition to new things like kettlebells or TRX, you have an idea that using them could be good for you…but you don’t want to hurt yourself in the process.

So you want to ask for help. You don’t need someone to be with you every time you exercise…but maybe once or twice a day out of the week you want help with strength or form and get better at that.

3.

You don’t want to have to be your own trainer.

Perhaps you have some exercises that you enjoy doing. But when you do them it seems to take a lot of time to do your routine and you want to be more efficient. You are busy or just don’t want to have to think about your programming for your workouts. It can be a weight off of your shoulders to know someone else is thinking about how you can move better and put that into action. Although you are not “turning your brain off” during the sessions – you can instead focus on learning.

Especially with the internet, there is a lot of good information out there. There is some bad information too in regards to health and fitness. You have an idea on where you fall in regards to your values and beliefs. With all of this in mind, you can also use a sounding board of someone that is qualified to work with you and your health history.

4.

You want a supplement to your own activities – so you can do them better.

Golf is your game or maybe tennis is. Or you are an avid runner that enjoys competing in triathlons, road races or trail races. You are doing well but want a secret weapon in your corner. As a competitor, you understand that solid training will lead not only to do the best you can do but also lessen the chance of injury during the event.

You want your coach to hone in on your passion for competition and understand the process of training and tapering before an event. Nothing is more rewarding than putting in the time and effort into preparing for an event and feeling the hard work pay off during it.

Lastly, you may be looking to manage and whittle away current injuries. Thus, stretching and tapping into your coach’s network for massage therapists is a great way to get a solid referral instead of a guessing game.

5.

You know of friends and family that have excelled with theirs.

Friends or family are getting compliments because they are looking good and moving much better than they used to be. They proudly tell you that they have a personal trainer. They may have had to go through a couple until they found the right fit but eventually, they found someone that listens to them, “meets them where they are” and helps them reach their goals. It could be face to face or in this day and age, it could be an online trainer.

6.

All signs are pointing to this.

You know you need to improve your quality of life. Your doctor is giving you another stern talking to about your health and what needs to change. You have done some exercise on your own and are enjoying your results but you feel as if you can do better. Or your significant other or close family member is encouraging you to do something, anything to reduce chances of disease or disability.

The Baader-Meinhof phenomenon is exercising its power over you. Click here to read about it! This is when something that you have noticed or been told about starts popping up everywhere. You talk to someone about maybe investing in a trainer and then you start seeing signs everywhere.  Maybe this blog post is a part of it! 🙂

7.

You want to maintain or improve your quality of life.

From reading various news sources and books you know that you want to reduce the chances of disability and disease as the years go by. If retired, you want to do what you have always wanted to do with all of the time in the world. Perhaps you have the health history of parents or relatives that you want to reduce the chances of being diagnosed with.

Possibly you have family or friends that you have seen suffer or deteriorate because of their sedentary life. Or you know of others that have tried to work out on their own (maybe you too) but still keep losing interest and restarting on occasion. Thus, you would appreciate a coach to keep you on track.

8.

You don’t know how to use the fill-in-the-blank equipment.

You may see them or hear of these:

  • Different weight machines
  • BOSU
  • TRX
  • Kettlebells
  • Resistance Bands

Of course, the list may go on. You have seen YouTube Videos or even people using them at your gym. However, you are hesitant to just hop on and give it a shot without knowing proper form. It is understandable that you may be overwhelmed and not know where to start. Or you may even question if all of the new things are really needed to help you reach your goals? Is it to be for strength, conditioning both or more?

Some gyms do give a quick introductory walkaround of the equipment. Usually, that is bookmarked by a session with a trainer. Perhaps you see someone working out and you ask them how do use it but you don’t want to interrupt their workout.

9.

You read many articles about fitness but want advice and guidance specifically geared to you.

A fitness journey is a life-long one. This journey is not one-size fits all. Your body is different than the next persons. You may see many advice columns about what do to. Maybe you have implemented some of the advice into your life and they have worked to some extent. However, you are missing the personal attention to your life, schedule and your personality. You are equipped with a lot of knowledge but would appreciate some guidance.

10.

You are ready to make a change in your life.

This is probably one of the most important on the list. The reason is if you are not ready to make a positive lifestyle change that can be the elephant in the room that you cannot escape. There is something called the Transtheoretical Model (TTM) of Behavior Change that has five stages of change. You can read more about them here on the American Council on Exercise’s website. Click here.

To put this simply – if you are not convinced that any of the various forms of exercise should be something that is a priority for your quality of life then that is a significant issue. Could you just invest in a personal trainer and expect them to motivate you and convince you to show up at each session and put forth the effort? I hope you answered no. This is not about having a bad day, being tired or going through things in your life  – which happens to all of us. If you are not ready to make a change you are not seeing the value in physical activity in your daily life.

Making a change can be anything. This change could be getting up early before work to exercise. Or this change could be cutting back on a sedentary lifestyle and instead of being more active in your everyday life also (i.e. taking the stairs instead of the elevator). The change could be as simple as recognizing that you need to improve the quality of your life – you may not know exactly how but that is okay. The important thing is that you are open to learn new things and make the time to move better in life. YOU have to make that realization that your health should be a priority of yours. Regardless of how good a personal trainer is he or she cannot be the single source of motivation. This is a team effort!

When you are ready to make a change it could be acknowledging something like wanting to lose weight or get stronger. I challenge you to go deeper than that. Think about how you would feel or be able to do if you reached your goal. Especially if your goal is just about the numbers…what would you do after you reached that goal? …just food for thought. Already having such deep conversation with yourself will help you be a better “investor.”

newsletterclick

Freeconsultclick