Fitness Facts to Fuel Your Fire

When it comes to fitness over 50, some topics are just timeless and deserve our constant attention. These four subjects are not only relevant but also crucial, whether you’re considering starting a fitness routine or you’re already on your fitness journey. No. 1: The Importance of MuscleIf you want to age gracefully, maintain your quality of life, and enjoy independence, then strength training is non-negotiable. Interestingly, there’s a generational divide when it comes to awareness. Many people over 60 may not fully grasp the significance of strength training because fitness didn’t enter mainstream culture until the early 1980s. Before that, the only people associated with “weightlifting” and “muscle” were bodybuilders, often portrayed as a freak show. But for decades now, we’ve known that everyone needs muscle just to function. As we age, our bodies naturally lose muscle, leading to weakness, frailty, reduced mobility, falls, and the stereotypical “just getting old” troubles – unless we practice strength training via weightlifting, yoga, or other methods.  No. 2: Maintaining Brain HealthReduced brain function isn’t inevitable, either. Research has highlighted the connection between physical activity and brain health. We have the tools to maintain and even improve our brain function as we age. Physically active individuals are less likely to lose mental function and have a lower risk of developing Alzheimer’s disease. And regular exercise helps combat other Alzheimer’s disease risk factors, including depression and obesity. The UK’s Alzheimer’s Society says, “Regular physical exercise appears to be one of the best things you can do to reduce your risk of getting dementia.”  No. 3: Protein and HydrationAs we age, our nutritional needs evolve. We tend to eat less, even as our need for protein becomes more critical. Don’t wait till you’re hungry to eat. Keep a schedule. And consume enough protein for energy and muscle maintenance. Hydration is equally crucial. It affects cognitive function, arthritis, joint pain, and overall well-being. Drink plenty of water – and “eat your water” by consuming fruits and vegetables loaded with it. No. 4: Combating LonelinessThe U.S. Surgeon General recently sounded the alarm about an epidemic of social isolation, with 1 in 2 adults reporting loneliness. It’s especially prevalent among older people, often due to the loss of life partners, distant children, and reduced interactions associated with jobs. Loneliness can lead to sleep problems, increased inflammation, reduced immunity, and other health issues. It’s linked to pain, insomnia, depression, anxiety, and a shorter lifespan.  Being part of a fitness community can alleviate loneliness, regardless of age. It provides accountability, social engagement, and a higher chance of achieving your fitness goals. These Fantastic Four topics are vital for healthy aging. Let them guide you as you start or re-focus your fitness journey! Remember, we are here to talk it out and help in any way possible.

Exercise Is Your Friend Against Arthritis

Arthritis, with its joint pain and stiffness, affects over 350 million people globally and is a leading cause of disability. Yet, there’s a myth that exercise could make it worse. Let’s bust that myth right away! Exercise is actually your ally in managing arthritis. As the Mayo Clinic emphatically states, “Exercise is crucial for people with arthritis.” Here’s why:

  1. When you’re strong and flexible, you move easier, with less stiffness.
  2. Contrary to what you might think, exercise reduces joint pain and fatigue. Regular activity replenishes lubrication to the cartilage of the joint. And stronger muscles protect your joints.
  3. Exercise helps maintain a healthy weight, reducing the pressure put on joints.
  4. Exercise is important for bone density, with strength training especially so. This also protects from fractures.
  5. Arthritis often coexists with other health issues like heart disease, diabetes, high blood pressure, and obesity, highlighting the importance of managing it effectively.

Here’s the bottom line: Exercise is not your enemy! In fact, it’s a powerful tool in the fight against arthritis. It strengthens muscles, improves bone health, boosts energy, and enhances balance. By staying active, you reclaim your health, mobility, and a better quality of life. Arthritis is the No. 1 cause of disability. But exercise is your secret weapon for a more active and fulfilling life now and in the future. Sources: Global RA Network, The Arthritis Foundation, Mayo Clinic

How Fitness Builds Confidence at Any Age

 

Confidence comes with age sometimes. It’s one of the great rewards of this time of life. Maybe you’ve raised a beautiful family and enjoyed a successful career, and rightfully feel strong about your achievements and standing. But for some, it’s easy to feel insecure about our bodies and physical activity – to feel “less than” others when it comes to exercise and health. So, let’s turn that around and discuss how fitness builds confidence at any age, including yours. Principles of Living Well We believe in principles of healthy aging, inside and out. We know how hard it can be to feel truly confident in your own skin after 50 or so – and lost in a world that constantly overlooks you or says you’re past your prime. You start to tell yourself maybe you really are too old to exercise, or too overweight, or too… too… SOMEHOW not enough to maintain the strength, endurance and agility you need to live the life you want to live. But here’s the thing. YOU ARE MORE THAN ENOUGH. And you have the power to break free from all that negativity, both from within and from the world around you.  Because this could be the best time of your life.  Fitness Builds Confidence  Fitness over 50 makes us feel better about ourselves, and it leads to further healthy habits and positive action. For instance:

  • Improved body image: When we exercise regularly, we lose weight, build muscle, and decrease pain. This leads to a more positive body image and, yes, more confidence.
  • Increased energy levels: Exercise releases endorphins, which have mood-boosting effects. We feel more energized and positive.
  • Sense of accomplishment: When we set fitness goals and achieve them, even “small” ones, we feel capable, and we’re reminded that we truly can do what we set our minds to do.
  • Improved mental health: Exercise improves mental health, reducing stress, anxiety, and depression. Your mood improves, and you feel better about everything, including yourself.

A Few Basic TipsIf you’re new to fitness, find an activity you enjoy at a location that’s convenient. Remember, we’re here to help you get going, even if the solution ends up being somewhere else – so come in and talk to us today. Set realistic goals, reward your successes, and either bring a friend, join our group training, or use a personal trainer. Accountability helps!Work out for strength, endurance, and agility – all three! Don’t shrug off strength training. It’s the miracle drug as we age.Finally, remember to celebrate your uniqueness as you find how fitness builds confidence at any age. You got to this point in life because you are your own special, fabulous, WORTHY person. There’s no need to compare yourself to younger models, fitter folks, or even your own past.

  • That means you banish negative self-talk and thoughtless ageism.
  • That means your practice gratitude and support others.
  • That means you throw out the scale – because confidence isn’t based on one measly number.

Neither is your health.Let’s go! You got this.

Study Links Exercise to Immunity from Covid 

People who exercise face a lower risk of Covid-19 and of severe infection than people who don’t, says an analysis of 16 studies published in the British Journal of Sports Medicine. This could lead to enthusiasm for updating exercise guidelines and health policies concerning exercise as medicine. You might remember during the darkest days of the pandemic there was a movement to include the health and fitness industry among “essential” services that could continue to be provided during a lockdown. The idea didn’t get far, but it sure makes sense. The New York Times reports that scientists have noted for decades that physically fit people have fewer and less severe respiratory tract infections. One doctor said, “I call it the vaccine-like effect.” Around the world, regular exercisers had a 36% lower risk of hospitalization and a 43% lower risk of death from Covid compared to inactive people. In addition, they had a better chance of avoiding it altogether. Research suggests exercise might fight infectious bacteria and viruses by increasing the circulation of immune cells in the blood. Also, exercise lowers chronic inflammation, which can damage the body and turn immune cells against you. Inflammation is a risk factor for Covid-19, so lowering it should also improve your odds against the virus.  Exercise also keeps you in better health generally, lowering the risk of chronic ailments like heart disease and diabetes. Don’t wait for another crisis. Get healthy now and start strengthening your immune system.

Stretching for Health, Fun, and Fall Prevention

Balance and flexibility are key facets of physical fitness. Like endurance and strength, they diminish with age unless we work on them.

Working on balance and flexibility helps prevent falls, which can be disastrous. And just like it’s never too late to start working on them, it’s also never too soon. Anyone engaged in fitness should include stretching in his or her routine, whether beginning or experienced.

There’s a reason people have always talked about being “strong enough to bend,” you know.

Plus, stretching feels good. It lowers stress and improves posture and circulation. It helps us perform everyday activities, like bending over and turning our heads. 

Talk to us if you have questions and check our schedule of classes to see what might be right for you. Here are some common offerings that are safe, low impact, and effective.

Yoga

Almost 40 million Americans enjoy yoga, according to the 2016 Yoga in America Study. About one-fifth are in their 50s, and another one-fifth are over 60.

Yoga is great for balance, strength and bone density. It helps with back pain, blood pressure and anxiety. The focus on breathing benefits the mind, body and spirit. You don’t need any special equipment, and you can do it anywhere, although we recommend a few classes to start.

And a super-important fact: Yoga is highly adaptable to everyone’s physical needs and limitations. Let your instructor know about any aches, arthritis, surgeries, etc. – and he or she will guide you to a modification.

Pilates

Pilates focuses on the core muscles. It is somewhat similar to yoga, but it foregoes the meditative or metaphysical aspects. It provides a safe, low-impact workout that often involves working on a mat on the floor.

Also like yoga, Pilates generally moves at a gentle, deliberate pace and focuses on proper form and breathing. It can build strength, reduce back pain, and improve posture, coordination and balance.

Pilates focuses on building strength in the core muscles, or the “powerhouse” of the legs, abdominals, arms, hips and back. 

Tai chi

The slow, gentle movements of tai chi (pronounced TIE CHEE) have been practiced in China for thousands of years, and today by millions of people around the world.

The ancient martial art is sometimes called “meditation in motion.” And remembering the steps and their sequence is good for brain health and focus. 

Studies show tai chi helps people with arthritis and Parkinson’s disease, as well as stress management, muscle tone, lower blood pressure and other aspects of good health. It’s also one of the best things we can do to improve our balance while standing still and also while moving. In other words, tai chi is great for preventing falls.

Whether here or at home with a book or video, please stretch – at least 15 minutes a day, three times a week. For a nice introduction to some basic movements, check out this from the National Institute on Aging.

We are here to help, so come see us today!