Staying Fit On The Road

People are living longer than ever before. They’re also working longer, too, with many maintaining jobs after 50 that keep them traveling on a regular basis.

That can make fitness extra-challenging for active adults still enjoying their demanding careers. Steady business travel can mean long days; restless nights; little incentive to exercise; and eating heavy meals in restaurants or lousy ones at conferences. In short, it can be a quick route to weight gain and other unhealthy outcomes.

Tim Johnson learned that first-hand in his 40s, when his sales job started taking him away for three days a week and he quickly packed on 40 pounds.

“The clients want to go to the best restaurants, and you don’t want to be ‘the salad guy,’” explains Tim, who flies for business three days a week, almost every week of the year. “You have to be focused and know when to say no. People ask me how I stay so slim at my age and traveling so much. You just have to be committed to it.”

You also have to learn which hotels have good gyms. Some advertise “exercise facilities” that end up being a closet with an old treadmill. But many business hotels know that corporate travelers demand a place to work out while they’re away from home, and you can find those gyms pretty easily, Tim has learned.

When you’re stuck somewhere without much to offer, ask the front desk if the hotel has an agreement with a local gym, or just if there’s one nearby.

Weather permitting, inquire about a local walking trail, even in an urban environment. It’s a great way to get your steps but also to explore the city.

Tim has picked up tons of tips over the years. He’s 55 now and stays at a trim 185 pounds on his 6’1” frame. The physical vitality of exercise is key to his success as a happy road warrior. He advises:

  • Use a trainer, at least when you’re starting, and ask for workouts to take with you and perform alone.
  • Watch YouTube videos with dumbbell workouts, since barbells are rare in hotel gyms.
  • Schedule the day and time of your exercise while traveling so it doesn’t get away from you.
  • Keep workouts short and focused. You can get in the epic, full-body sessions at home.
  • Pack water and healthy snacks in your carry-on bag.
  • Avoid the hotel bar, but find a healthy way to relax.
  • Avoid hotel chains, so that each city feels special. Book with a website that will let you accumulate points across brands.
  • Explore each location’s museums, sporting venues, and other landmarks. It’s good for your mood and energy levels.

Tim speaks onstage frequently, and in his business, appearances are important. Working people over 50 know the subtle ways ageism can come into play.

“It’s important that I don’t look like an old man,” he says. “I need to be energetic, motivated, motivational, and excited about my projects.”

What about you?

Are you still a frequent business traveler?

Do you need some help keeping a healthy lifestyle while away?

We’re here to help. Come see us today.

 

Just Walking’ Is ‘Just’ the First Step

 

We’re often asked if just walking isn’t “good enough” for people over 50.

The short answer is: Nope. Sorry, but it’s not.

Walking IS a great first step – pun intended. So, if you’re thinking of starting an exercise program, then yes – get up and go for a walk. Or, if you’ve already been walking more than normal, then now is the time to take that next step.

Strength training, for instance, can’t be ignored later in life.

First, here’s what’s so great about walking. It’s easy for most people, and you can do it anywhere, anytime, with no special equipment other than a good pair of shoes. You can even burn around 300 calories an hour – more if you increase the speed or add some hills to tax your glutes, hamstrings and calves a bit more, and that’s always a good thing.

A consistent routine can lead to weight loss, up to 15 pounds a year for someone who is just starting out. So that’s a nice start, but realize that for continued weight loss, like any other routine, you’ll have to increase the intensity or duration.

That might mean incorporating some intervals – jogging for 1 minute of every 5 or 10 minutes of walking, for example. Gradually increase the time you’re jogging. You might even add some light hand weights for a greater challenge.

Walk at a brisk pace, so that a prolonged conversation is a challenge. That’s the pace needed to lead to improvements in blood pressure, cholesterol, etc.

Walk right into see us so we can show you the next steps on your fitness journey to strength, stamina, agility – and living the life you want.

 

Success Story: She Found the Sweetest Motivation

Renee Rose knows precisely why and when she decided to start exercising regularly.

And telling the story brings a tear to her eye.

Last Thanksgiving her family rented a bounce house for the grandkids. Renee had looked forward to playing in it with the little ones, but she quickly lost her breath and had to leave.

“I was really upset,” recalls Renee, a nurse who’s now 59 and had gained weight over the last year or two. “I couldn’t do the things that I wanted to do. It was at that moment I decided I’ve got to change.”

She started working out after the holidays and hasn’t looked back.

“The best thing I ever did was walk through those doors,” says Renee, a veteran nurse.

Previously, everyday chores had been growing more difficult. She got winded walking up the stairs. Most importantly, she couldn’t play with her grandkids on the floor like she longed to do.

She’s working out three times a week in small group personal training.

And in just a few months, Renee’s doctor has taken her off one medication and hopes to drop another soon. Her stamina is up. Her clothes are too big.

She’s even doing burpees and squats.

 

Big Plans for a Big Birthday

And for her 60th birthday, Renee is planning “something physical” like rock climbing, ziplining, or white-water rafting.

It could be a celebration to match the family’s Fourth of July. They rented a tall water slide for the kids, and Renee put memories of the bounce house behind her. She went up and down the slide with her granddaughter tirelessly, over and over.

“She came up to me with her little arms up and said, ‘Again, Nana.’ It was the best. I want to cry just talking about it.

“It was so much fun and made me feel good having that time with her. You want to be there for them. You don’t want to be the Nana in the rocking chair. Not at 60.”

 

A Powerful Motivation for Many

What type of grandparent do you want to be?

The strong and healthy kind that plays with the grandkids — or the frail, retreating kind that sits and watches, instead?

Studies show that being an active, involved grandparent is one of the most common and powerful motivations for millions of people to exercise regularly.

  • Today’s grandparents want to share experiences with the grandkids, not just buy them things.
  • Almost 70% live within 50 miles.
  • And polls show that grandparenting stands out as one of the most positive aspects of later life.

Strength makes all the difference as we age. Humans lose muscle as we age unless we practice resistance training to maintain muscle. Without it, we get to the point where we simply can’t do much of anything.

 

We love Renee’s example!

 

What will be your motivation to change your life? Call today and start learning how we can help you.

 

Healthy Aging Month Chips Away at Stereotypes

In the 32 years since September was designated Healthy Aging Month, organizers say negative stereotypes about getting older are diminishing.

“Of course, there are still stereotypes about older adults,” said Carolyn Worthington, president of Healthy Aging, the multimedia platform promoting the month. “Perhaps the baby boomers embracing aging like no other generation started turning the tide. It is not unusual to see people in their 80s and 90s doing spectacular things today.”

We regularly feature news and information about older adults and fitness. Some of them perform amazing athletic feats. More are just devoted to living healthier, happier lives for as long as possible, and they know that regular exercise is a key part of that.

What else can you do to support healthy aging? Organizers suggest:

  • Moving more and sitting less
  • Aiming for 150 minutes a week of moderate intensity activity and two sessions of strength training each week
  • Cutting back on salt, which is linked to high blood pressure, stroke and heart attack
  • Volunteering
  • Maintaining an active social life
  • Pursuing something you love
  • Owning a pet
  • Manage stress with these tips from Mental Health America

If you’ve been waiting for a sign that you need to step up your healthy habits, here it is! Come see us today, and let’s get you moving – the key to healthy aging in every month.

Why Exercise Boosts Your Creativity

Exercise boosts creative thinking of all kinds.

Want proof?

  • Michael, a corporate attorney, solves his complicated work problems while swimming.
  • Todd, who manages PR for a large communications firm, likes to have one-on-one meetings with his direct reports at the company gym.
  • And Lyndsey, a photographer, cleared her head to open her own business while lifting weights and sparring in the gym.

There’s also a growing body of scientific studies that make the connection between exercise and creative thinking. Walking is a good starting point, as great thinkers like Aristotle, Nietzsche and Thoreau observed. But strength training and balance work are essential, particularly after 50.

‘Walking Opens Up the Free Flow of Ideas’

For example, in one study experts found participants who walked more saw an 81 percent rise in creative thinking on a key scale to measure divergent and convergent thinking, the two main components of creative thinking. One refers to our ability to think of multiple solutions to a problem, the other to thinking of just one.

“Moreover, when seated after walking, participants exhibited a residual creative boost,” wrote Marily Oppezzo and Daniel Schwartz of Stanford. The benefits come whether you’re walking indoors or outside, they said. “Walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.”

Beyond walking, our brains get juiced by bicycling, yoga, weightlifting – whatever exercise we choose. And people who are in good shape get even more benefits, research shows.

“Those who exercise regularly are better at creative thinking… Regular exercisers fared better on creativity tests than did non-exercisers,” wrote cognitive psychologist Lorenza Colzato.

Exercise increases the size of the hippocampus, which plays a major role in learning, and improves memory.

Healthy Habits Are Good for Everyone

“Creativity” doesn’t apply just to artists or other “creative” types. It refers to thinking freely – “outside the box,” as the saying goes – to find solutions to problems.

When we were younger, maybe it was easier to pull an all-nighter, or dredge up creative bursts by sheer will when forced under a deadline.

But that only works for so long. And as we age, we need more reliable ways to keep our creativity flowing. That means more than just exercise. We need to eat right and get plenty of rest, and replenish our mind and spirit with friends, family, art, community and spiritual pursuits.

Creativity is key to success in any kind of endeavor. And exercise can help you — any kind of it.

Try it out. Next time you’re turning over something in your mind, go for a walk and see if your mind doesn’t start generating some new ideas.

Starting with a walk is fine. But come let us show you the power of more kinds of movement for people over 50. Some people find yoga unleashes their subconscious problem-solving abilities. For others, lifting heavy weight gets the mental juices flowing.

Free your body, and the rest will follow.

 

 

 

 

Questions? We’ve Got Answers!

Keep Smiling and Stay Strong

Need a reason to smile? Here’s one.

Everybody wants a miracle cure for everything that ails them. And no less than the New York Times proclaimed in a headline, “Closest Thing to a Wonder Drug? Try Exercise.”

We agree!

“Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity,” as Dr. Aaron Carroll of the Indiana University School of Medicine wrote in the nation’s paper of record.

And this view is widely upheld by others in medicine, geriatrics and fitness.

Making the Smartest Investment

It’s like investing in your future, but with your health rather than money (although healthy habits do save you money, too).
Fitness can help you prevent illness and manage symptoms of a range of ailments. Being fit also helps people recover better after common surgeries or illnesses. Regular gym workouts:

  • Add years to life
  • Support heart health
  • Strengthen bones
  • Improve balance and blood pressure
  • Lower body fat
  • Prevent falls
  • Improve sleep
  • Treat cancer, Parkinson’s, Type 2 diabetes and more

The U.S. government suggests people get at least 150 minutes every week of moderate intensity exercise.

A Harvard study says that just 15 minutes of physical activity a day can add three years to your life.

And the Journal of the American Medical Association said that not exercising puts individuals at greater risk than smoking and diabetes.

Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering risk of heart attack, stroke, and diabetes, and more.

2 Recent Studies at to the Evidence

Being inactive throughout life contributes to the likelihood of falls, at least in women, according to a study published in the British Journal of Sports Medicine.

The study involved more than 11,700 participants, with an average age of 54. Those who had not been very physically active over the years were 40 percent more likely to fall in their 70s. There was a greater risk for women who had been physically active around age 49 but then stopped from around age 55.

So, the researchers determined that exercise must be ongoing to protect from falls.

Reporting on a separate study touting resistance training, CNN wrote, “Retirement should be filled with time with loved ones, relaxation and — according to new research — heavy lifting.”

Participants who practiced resistance training with heavy loads had the best long-lasting benefit in leg strength, the researchers wrote in the journal BMJ Open Sport & Exercise Medicine. Their length strength was just as good even four years later.

Resistance training includes weightlifting and body-weight exercises – anything that uses your muscles to work against a force. It’s essential for older adults to preserve muscle mass and bone density and to lower the risk of falls, among other benefits.

Let us show you how exercise at any age will provide powerful returns throughout life. We are here to help!

Success Story: From Professional Foodie to Powerlifter

Imagine if your job was devoted to food.

  • You ate out at restaurants several nights a week.
  • You tested all kinds of recipes.
  • You hobnobbed with the foodiest of foodies.

Sounds like a dream job, right? And in many ways, it was for Jill Silva, (right, above) the award-winning former Food editor of the Kansas City Star who now has a public relations firm representing restaurants, chefs, and others in the industry.

But it came at a cost she’s now excited to be correcting: Silva, 60, gained weight over the years in restaurants and test kitchens, during which she was a busy mom of two and never made time for consistent exercise.

But now, thanks to a newfound passion for powerlifting and working out with a trainer, she’s healthy, fit and energetic.

“I might never be that skinny young thing again, but that’s OK,” says Silva. “I’m strong, I feel great, and I won’t need to use a walker when I’m 80.”

An ‘Accidental’ Start

The turnaround began “accidentally” a couple of years ago when a friend invited her to use a guest pass at a recreation center. To her surprise, Silva started working out for the first time in ages and felt better almost immediately.

She connected with a female powerlifting coach and has been working out at least twice a week, losing fat and gaining muscle along the way – and reversing worries from her doctor.

She’s reassessing aspects of her relationship with food, although she loves her work and all the countless ways food enriches our lives.

“I’m trying to let the excuses go that I’m a food person and I test recipes and eat out in restaurants, so that’s just the way it is for me,” she says. “I had to stop eating what I want whenever I want it.”

At 5 feet 7, she’s down to 210, near her goal weight of 200.

“I am very solid muscle. I am extremely strong,” she says proudly.

She eats at events about three times a week, and often what she eats there is beyond her control.

“So, I’m trying to remember quantity, to just take a taste,” she says. “A lot goes home in boxes. You don’t want to hurt the chef’s feelings.”

The ‘Misconception’ about Bulking Up

When she was growing up, Silva says, schools didn’t teach the health benefits of lifting weights, so it came as news to her.

“There was nothing in gym class ever that taught me about weights,” she says. “I had the misconception that you would bulk up.”

Squats, deadlifts, rows and more resistance exercises have built a new appreciation of her body – what it can do, how it can improve her health, and how it looks.

“I spent so much time in my life thinking I was not quite adequate, that I could have thinner legs or be more like someone else,” she recalls. “And that’s just such a waste.”

For Mature Athletes, Determination Doesn’t Fade with Age

Madonna Hanna does not know how to stop.

She overcome institutionalized racism as a child in Boston’s schools in the 1960s. She bounced back from a near-fatal car crash as an adult. And she persevered after an injury that could have ended her track and field aspirations later in life.

Now, Madonna is 67 and has just competed in the state senior games on her way to the 2020 National Senior Games.

“It’s never too late,” she says about pursuing physical fitness.

The Running Bug Came Later in Life

Madonna, who had a career in fashion marketing, was 57 when she suddenly got the urge to run competitively. Her husband was a high school teacher and track coach. He piled bricks into her backpack, bought her ankle weights, and provided guidance on the track.

In 2014, her Achilles heel popped during a race, and her doctor didn’t give her much hope for competing again. She tuned him out.

Stephen Hanna died of cancer in late 2018. He made her promise she would continue to train and run and “wear the red, white, and blue.”

Now, she needed a coach. In 2019, she met trainer Marcus Chambers, a 26-year-old track champion with his eyes on this summer’s Olympics. She was soon doing the same drills that helped Marcus claim a spot on Team USA for international events.

“He took me seriously as an athlete, which surprised me,” Madonna says.

In the two years they have been training together, Madonna says Marcus has helped her shave significant time off her best marks. He has worked with her on form and efficiency, as well as speed and strength. If Madonna needs a rest, she knows to speak up.

“He had me doing all sorts of little drills and I’m going, ‘What am I doing?’ All sorts of exercises, running short distances and running long distance,” Madonna says. “When he gave me a drill to do, I was confused at first trying to measure distances on the track, how far to sprint, how far to jog. I didn’t keep up right away.”

‘Very Determined and Super-Committed’

Marcus says older athletes have the urge to show off for their coach, to push through fire in their hamstrings or an achy shoulder, just as they did when they were 18. Marcus, an All-American in track & field at the University of Oregon and part-time coach, says the temptation is for the mature runner to show their coach how tough they are.

Honest communication is key. He and Madonna have an understanding about soreness and injury.

“If one hip is too tight, if hamstrings are on fire already because of lactic acid, as a coach, I need to know it,” Marcus says.

Marcus has learned that mature athletes have as much drive as younger people.

“Any mature athlete I have worked with is very determined and super-committed,” Marcus says. “If I work with them, I need to be super-committed. I have to be organized. They are going to expect you to get it right.

“They want your best, and I was going to give her my best.”

From Relaxing to Exercising, How’s Your Self-Care?

Self-care is important throughout life, and especially after age 50 or so.

From having a “happy place” like a lake cabin (above) to … exercising regularly and eating right, it’s vital to love yourself every day through taking positive steps to enjoy life, stay in good health, and thrive at any age.

Take a look at this checklist to see how you’re doing and where you might “level up” a bit.

Let’s Get Physical
Of course, we’re going to recommend you move your body purposefully every day and exercise at least a few times a week. Even if you don’t want to join a gym or studio like ours, you still need to keep up your strength, endurance, and agility.

Don’t forget about walking, swimming, yoga, and dancing – even if it’s just around the house!

Nourish Your Body
Five servings of fruits and vegetables… plenty of lean protein… whole grains like oats and brown rice… And water! Lots and lots of water.

Avoid ultra-processed products for whole foods. But say away from a fad diet or anything too restrictive.

Pamper Yourself
This isn’t just a luxury; it’s a vital part of self-care. So, schedule spa days for massage to relieve stress, reduce pain and improve circulation; indulge in a facial, bubble baths, or saunas. Get your hair and nails taken care of regularly.

Stay Mindful and Social
Keeping your mind active and your spirits high is just as important as physical health. Maintaining a positive attitude about aging can add 7.5 years to your life, according to Yale research.

So, meditate and practice mindfulness. Maintain social connections and start new here, at a house of worship, or volunteering. Learn something new on a regular basis, even if it’s just reading books.

Keep Up with Health Check-ups
Regular health check-ups can catch potential issues early and keep you on track:

  • Annual Exams: Make sure to get your physicals, including screenings for blood pressure, cholesterol, and diabetes.
  • Eye and Ear Health: Essential as you age.
  • Dental Care: Same!

Prioritize Rest and Recovery
Getting enough rest is crucial for your overall health, so aim for 7 to 8 hours of sleep each night and create a routine to help you wind down.

If you have a lakeside cabin or some other “special place,” then enjoy it wholeheartedly. But if you don’t, find a nook to be alone with your thoughts, journal, and a cup of tea. We all need quiet time alone.

Self-Care Is Up to You
We believe in fitness and we believe in practicing self-care more broadly, as well.

But it’s up to you to take care of yourself – to believe you deserve the best life possible, and to be willing to taking the necessary steps.

We’re here to help in any way possible. So, come see us today, and let’s get you going!

Success Story: ‘This Is Not OK’

Tom Bass knew his wedding day would mark a new beginning.

But he wasn’t expecting it to become the turning point in his health and fitness.

“I was shocked when we got the photos back a few weeks later,” recalls Tom, 59, a retired chef. “I had no idea I had gotten so big. I said, ‘This is not OK.’”

Many people over 50 describe a moment when they decide to exercise and eat right. For some, it’s a medical diagnosis. Others want to play with grandkids or fit into clothes.

For Tom, it was the 1-2 punch of the photos and the pandemic lockdown. He slimmed down and has kept the weight off for three years, a healthy 170 on his 6-foot, 3-inch frame.

“I was lazy,” he says now. “I would rather sit and watch TV. I thought I had other things to do, and I didn’t pay attention to what I was eating.”

His legs and arms were skinny but his belly, neck and face had become outsized.

‘A Better Way to Live’

That became painfully apparent in the photos from the Hawaii wedding in March 2020. He and his husband, Howard, had both grown obese, providing a “striking contrast” to friends in the pictures.

During the pandemic, Tom was housebound because of a congenital heart defect that had previously led doctors to advise him against lifting weights. Staying inside for weeks at a time, he grew increasingly lethargic.

“I didn’t feel good,” Tom says. “I knew there had to be a better way to live.”

In December 2020, Tom joined a weight-control service that gives a psychological focus and a new understanding of food. He began eating mindfully rather than haphazardly.

Daily walks followed. So did weekly Pilates and weightlifting.

His doctor coached him on appropriate resistance and repetitions. As a boy and young man, he had wanted to lift weights but was advised against it because of his heart condition, which led to his using a pacemaker.

Strong at Last

Now, he says it’s exhilarating, and so are the results. For the first time, he has defined arms, a flat belly, and strong legs.

Howard, who still works full time, hasn’t joined a gym, but also lost 70 pounds through better eating habits, walking the dog, and working in the yard.

People are often shocked to see Tom and praise his hard work, but he says it’s just as hard being overweight and sedentary. “You have to eat more, and spend more on money… You might as well work hard and gain the health benefits of being at the right weight.

“I started because of the photos and the way I felt. But then the motivation became the fact that I felt better. And I wanted more of that.”

How Exercise Can Fight Neuropathy

Karen Joseph had no idea what was happening years ago when the first symptoms on neuropathy began.

She assumed the pain and numbness in her legs were from a spinal injury she suffered in a car crash.

But after her diagnosis in 2014, Karen learned how debilitating neuropathy can be. And she had to make changes to her workouts.

“I could have gone on disability back then, but I knew I needed to move,” she says now at 65. She lost speed and agility, and worried about falling. Running turned her legs to concrete, and power-walking didn’t get her heartrate up enough.

Karen is a retired Army officer and former bodybuilding champion, as well as a longtime personal trainer. After neuropathy hit, she had to find new ways to keep herself in top condition. Most of her clients are over 50, and some have neuropathy themselves — weakness and numbness due to nerve damage.

“I downscaled it a bit, but I still do it,” Karen says. She also found help in a new high-tech tool using virtual reality.

What Is Neuropathy?

About 30 million Americans have “peripheral neuropathy,” according to the Foundation for Peripheral Neuropathy.  Men get it a bit more than women, and the risk is higher for mature adults.

Neuropathy refers to disorders due to damage to the nervous system. Numbness and pain can occur, particularly in feet and hands.

It has a range of causes, such as diabetes, traumatic injury, inflammatory infections, protein abnormalities, poor nutrition, and exposure to toxic chemicals.

“The best way to prevent peripheral neuropathy is to manage medical conditions that put you at risk, such as diabetes, alcoholism or rheumatoid arthritis,” says the Mayo Clinic.

Regular exercise and proper diet also help prevent it. After diagnosis, exercise can reduce the pain and fight symptoms.

See your doctor if you experience numbness or tingling in feet and hands; extreme sensitivity to touch; lack of coordination and falling; and muscle weakness.

How Fitness Helped

For Karen, exercise has been a part of her life forever, and she can’t imagine stopping because of her age or condition.

In addition to working out with weights, Karen has found great cardio exercise using the Supernatural app on her Oculus virtual reality system.

“I can get my heartrate up to 160, 170 beats per minute, and I can work out for two hours,” she says. Participants practice boxing moves or strike moving virtual targets with virtual bats, set to popular music and in immersive environments like mountaintops and desserts. The choreography also helps cognitively.

“I’m soaked when I’m finished. My heart rate is up. It’s a workout,” Karen says. “Anything I can do that makes me feel like me and makes me feel functional, I love that.”