Questions? We’ve Got Answers!

Here are some of the questions we’re often asked about active aging for fitness in midlife and beyond. Let us know of any other questions you have! We are happy to answer them.

Question: Will strength training make me big and bulky?

Answer: No! Strength training is absolutely essential to healthy living as you mature. We’re not talking about bodybuilding. Trust us: It takes a ton of concentrated effort over a long period of time for healthy young men to get “big and bulky.” It will not happen to you.

But you will be preserving muscle, which is necessary for all movements, including everyday tasks like bringing in the groceries and picking up babies. You’ll also improve your balance, making you less likely to fall, and your bone strength, making you less likely to break something.

Q: Isn’t walking enough exercise for older people?

A: No, it’s not. Walking is a great start, so if you’re already doing it, then keep it up. And if you’re not, then by all means start. But you need cardiovascular exercise that’s more vigorous; strength training, balance, agility and power work.

Q: What’s the best kind of exercise for me?

A: The kind that’s fun. The kind you will do regularly. The kind that helps you feel, move and look better. That can be just about anything, and we can help you find the right activity that’s perfect for you.

Q: Don’t you have to be in good condition to start exercising or going to a gym?

A: Absolutely not. Everyone is welcome. In fact, it’s out-of-shape people who need it the most. You might have spent many years working hard, raising a family, and focusing on others. Now it’s time to start taking first-class care of yourself with healthy habits like regular exercise and eating right.

Q: Won’t I have to spend hours and hours in the gym every day?

A: We’re not here to sell you endless time inside our four walls. We’re here to help you have the strength, stamina, and agility to live your best life for as long as possible and most of our training sessions are only 30 minutes long. So, no, you don’t have to spend all your time sweating. Experts recommend at least 150 minutes a week of moderate aerobic exercise, plus two sessions of resistance training.

Q: Will I hurt myself?

A: You are more likely to hurt yourself if you are inactive or working out alone. Fitness prevents injuries and chronic conditions; improves balance, bone density, and mental alertness; and helps us manage weight, blood pressure, and stress. One of the main reasons people seek out a trainer is to protect them from injury.

Q: I’m over 50 and my weight is fine. Why should I work out regularly?

A: Staying fit after 50 also helps you enjoy sports and activities safely, including traveling, playing with grandkids, and putting away the groceries. We need strength, endurance, and flexibility, no matter what our weight is or what activities we enjoy!

Got more questions? We’ve got the answers!

Yoga May Protect against Cognitive Decline, Study Finds

You probably know that yoga is good for your mood and body. Now, research says it’s also good for your brain health, protecting against cognitive decline and Alzheimer’s disease.

Researchers say that the four components of yoga – breathing, physical relaxation, postures, and meditation – lower stress and inflammation linked to poor brain health. It also can improve the brain’s ability to use limited cognitive resources.

And brain scans have shown greater gray matter in the hippocampus of people who practiced yoga. That’s the brain region involved in memory.

About 17 percent of Americans participate in yoga, according to The Washington Post. It’s a good complement to aerobics and strength training; many love it on their own, especially if they’re unable to perform other movements.

Previous research showed yoga to improve attention, processing speed, executive function and memory. The new study, published this year in the journal Nature, says it can also help older people at risk of cognitive decline and dementia.

In it, 79 women at least 50 years old and reporting cognitive decline were divided into two groups. One practiced yoga daily for 12 weeks and reported significantly less subjective cognitive impairment compared to the others, who had received training to improve their memories.

More research is needed to solidify the results. But it gibes with what is already known about yoga and brain health – and the growing research supporting aerobic and strength training to improve cognition and lower risk of dementia, as well.

The mind-body connection is real – and crucial to optimal aging.

Talk soon,

Coach Rosa

Nate Wilkins was living the good life.

He was traveling a lot for work, as a parks and recreation administrator in Florida. He was eating out and indulging at business lunches and happy hours. Sure, he noticed he was packing on pounds, but he was busy — dealing with that would have to wait.

Then one day, it couldn’t wait any longer.

“I was at home, and I felt pain in my chest,” recalls Nate, now 69, of Miami. “I went to the emergency room, just to make sure I was OK – and they kept me in there for two weeks. I said, ‘Lord, if I ever get out of here, I’m going to change my life.’”

He did, and his heart health has returned. Now, a decade later, Nate’s 5’11” frame is down from 230 to a lean, muscular 185. He eats right, and no longer needs some medications he’d been using. He’s in a long-term relationship with a physical trainer. And he’s become a life coach and trainer, himself.

“I look good. I smell good. I talk good,” he says with a laugh. “I’m a lean, mean fighting machine.”

Everyone is different

Nate’s story took a happy turn. So can anyone’s, regardless of age or physical condition. Simply put, it’s never too late to improve your health. We have plenty of clients, colleagues and success stories to prove it, and we’re here to help.

Everyone’s an individual. And for people over 50, what makes you unique can include past injuries, health issues, or physical limitations. And that’s OK.

As Nate puts it, although he’s in great shape, “I’m not a bodybuilder.”

And he keeps that in mind when creating a workout plan for each client, just like we do at FCF.

“It depends on what each person actually needs.”

Balance, agility, strength and stamina are important to everyone’s health. And studies prove that adults can improve their health across the board by exercising, regardless of age.

He got his balance back

Don’t let a previous setback discourage you from doing what’s right to improve your health. Call us, and we’ll help answer any questions.

That’s true whether you’ve always been in perfect health, or if you’ve had a stroke or live with, say, Parkinson’s disease.

“It’s not a cookie-cutter model,” Nate says, and we agree. “Everybody’s an individual.”

The first step is making a decision to change.

Next, understand you’ve got to keep moving your body to stay healthy, Nate says.

Remember what’s important to you, and the kind of life you want to live.

For Nate, he felt he had lost his balance when he was “living the good life” and almost died from indulgence.

“If I can do this at 69 and feel like this, then I can encourage other people to do it, too,” he says. “It’s a progression they have to go through.

“It’s a mindset that you don’t have to be 69 years old. You get to be 69 years young.”

So if you’re ready give us a call or text at (657) 231-6207 and we’ll chat about your needs.

Exercise Tops Drugs, Therapy for Mental Health, Study Finds

A huge review of more than 1,000 studies has found that physical activity is more helpful in treating mental illness than therapy and drugs.

Researchers at the University of South Australia crunched data from studies involving more than 128,000 people and reported in the British Journal of Sports Medicine:

Exercise has a big effect on mental health issues such as anxiety and depression – 1.5 times more effective than counseling and prescription medication, the university said.
All activity methods were considered effective.
Resistance exercise had the largest effects on depression, while yoga and other mind–body exercises were best at reducing anxiety.
Moderate to intense exercise gives more impact than lower intensity.
Programmed plans of 12 weeks showed a greater effect than exercising without a plan.

The World Health Organization says mental health issues affected 12.5% of the population globally before the Covid-19 pandemic. Experts agree that more people struggled during the crisis, which brought extra challenges for older people, often brought on by isolation and inactivity.

Now, this doesn’t mean that people should stop taking their medications or going to therapy! But it’s clear that good physical activity is good for our whole selves, including depression and anxiety.

“Our findings underscore the important role of physical activity in the management of mild-to-moderate symptoms of depression, anxiety and psychological distress,” the researchers wrote.

We’ve always known that moving your body makes you feel better in every way. Let’s show you how today!

Call or text us at (657) 231-6207

exercise and depression