Exercise for People Over 60: Lower Body Warm Up

 

Are you taking the time to do a warm up before you start your exercise? Everyone, and especially those over the age of 60, should always engage in a warm-up before getting into your exercise routine. This will help you to have a better overall performance, and it will help to reduce the risks of injury.

For years, I have worked with people middle aged and up all throughout the Pacific Northwest, to help them achieve their fitness goals. As a personal trainer, I know how important a warm-up is before beginning exercise, and I try to share that information with everyone I work with.

In this video here, I’m demonstrating some lower body warm-ups for various parts of the hips, knees, and back:

Leg swings –

Hip raises –

Single leg RDL –

Psoas Stretch –

Fire hydrant –

Quad stretch –

Knee to chest –

Hips to sky –

90/90 stretch –

Be sure to engage in a warm-up anytime you are getting ready to start your exercise program. That will help you to have the best performance and to help reduce the risks of getting injuries. Warm-ups get the blood flowing to the muscle, so you can enjoy what you are doing during the workout even more!

START YOUR FITNESS JOUNEY BY CLICKING HERE

Exercise for People Over 60: Start here, upper body warm-up

 

Good for you for wanting to exercise! It’s one of the best possible things you can do for your body. It will help keep you healthy, in shape, and make you feel good. But one thing many people don’t realize is that it is important to warm up their muscles before they start into their workout.

If you are going to exercise you should always do a warm-up first. In this video here I am show you how to do some upper body warm-up exercises. This can be used with before going into any type of upper body workout. These warm-ups are easy to do, don’t take much time at all, and will help you reap the benefits of doing a warm-up before doing your exercising.

Why should you do a warm-up before engaging in exercise? It’s simple: it helps to prepare your muscles for the work out that you are about to do. Most experts agree that a warm up will help you to:

  • Help reduce injury. The last thing you want from working out is to injury a muscle. That can leave you in pain and leave you out of commission from exercising for a while until it heals. Warming up the muscles helps to increase the blood flow to the area, and prepare them for working out. This will help to reduce injury and make your workout more enjoyable.
  • Help improve performance. If you want to have a better workout and get more out of it, you should go into it prepared by having your muscles warmed up and ready. Otherwise, the first part of your workout will be used to warm up your muscles, and your performance will suffer as a result. Ever attend a race, such as a 5K or marathon? There is a reason all those runners don’t just tear off down the course, running from the start. They stand on the sidelines, warming up their body, so that their muscles are ready to go. Then when the gun goes off, they are ready to run with muscles that are able to help give them a great performance.

Warming up your muscles is a great way to help reduce injury, as well as to help improve your overall performance during your workout. It only takes a couple of minutes to do it, and it can provide benefits that will keep you feeling and performing well.

In addition to doing a warm-up, it’s also a good idea to do a stretch afterward. The warm-up before the workout and the stretching afterward are simple ways that to help your body that should be a part of every workout routine. You may be over 60, but you want to keep working out for a couple of more decades, and this will help you do just that!

START YOUR FITNESS JOURNEY BY CLICKING HERE

You can start doing Pilates for people over 60

 

Pilates is an increasingly popular form of exercise that many people are turning to in order to help improve balance and muscle tone. If you have thought about Pilates and considered doing it, but worried that you may be too old to get started, trust me when I say that you are not. You will gain a lot from getting started with Pilates, even when you are over the age of 60!

As a personal trainer and fitness expert in the Pacific Northwest, I’ve helped many people to reach their fitness goals, lose weight, and just feel better about themselves. One of your highest priorities, no matter what age you may be, is to improve your quality of life and overall well being. Pilates is one of those things that can help you do just that.

An exercise that people do in addition to their cardio routine, because it doesn’t provide cardio benefits, Pilates will help you improve balance. It’s also great for toning your muscles, improving muscle strength and coordination, and improving overall well being. It can help you reduce stress, combat depression, and will help to give you better posture and improved flexibility.

If you are someone who suffers from arthritis, Pilates will be helpful for that as well. It has been used by many people to help reduce chronic pain that they experience from low back pain and arthritis. Pilates is especially helpful for those over the age of 60, because with the improved balance and flexibility, it can help you remain more mobile and reduce risks of injury. Falls are one of the most common problems that people over the age of 60 experience, so being able to maintain your balance better is going to provide benefits that may keep you more stable and out of harm’s way.

Pilates involves a series of exercises that focus on using the muscles in slow, very controlled movements. It’s a safe and low impact way to exercise and it can be done just about anywhere. Pilates is usually offered in health clubs in group class settings, or you can get a video and do it right from the comfort of your own home. Doing it a couple of times per week, for around 45 minutes or so per class, will bring some great benefits that you will notice after doing it for a couple of months.

Being over 60 should never be an excuse for not getting healthy or taking care of your body. Pilates is a great activity to add to your weekly routine, no matter what age you are. Give it a try and see what it does for you and how you feel doing it. You may just be surprised at how much stronger you feel as a result!

START YOUR FITNESS JOURNEY BY CLICKING HERE

You can start doing Pilates for people over 60

 

Pilates is an increasingly popular form of exercise that many people are turning to in order to help improve balance and muscle tone. If you have thought about Pilates and considered doing it, but worried that you may be too old to get started, trust me when I say that you are not. You will gain a lot from getting started with Pilates, even when you are over the age of 60!

As a personal trainer and fitness expert in the Pacific Northwest, I’ve helped many people to reach their fitness goals, lose weight, and just feel better about themselves. One of your highest priorities, no matter what age you may be, is to improve your quality of life and overall well being. Pilates is one of those things that can help you do just that.

An exercise that people do in addition to their cardio routine, because it doesn’t provide cardio benefits, Pilates will help you improve balance. It’s also great for toning your muscles, improving muscle strength and coordination, and improving overall well being. It can help you reduce stress, combat depression, and will help to give you better posture and improved flexibility.

If you are someone who suffers from arthritis, Pilates will be helpful for that as well. It has been used by many people to help reduce chronic pain that they experience from low back pain and arthritis. Pilates is especially helpful for those over the age of 60, because with the improved balance and flexibility, it can help you remain more mobile and reduce risks of injury. Falls are one of the most common problems that people over the age of 60 experience, so being able to maintain your balance better is going to provide benefits that may keep you more stable and out of harm’s way.

Pilates involves a series of exercises that focus on using the muscles in slow, very controlled movements. It’s a safe and low impact way to exercise and it can be done just about anywhere. Pilates is usually offered in health clubs in group class settings, or you can get a video and do it right from the comfort of your own home. Doing it a couple of times per week, for around 45 minutes or so per class, will bring some great benefits that you will notice after doing it for a couple of months.

Being over 60 should never be an excuse for not getting healthy or taking care of your body. Pilates is a great activity to add to your weekly routine, no matter what age you are. Give it a try and see what it does for you and how you feel doing it. You may just be surprised at how much stronger you feel as a result!

START YOUR FITNESS JOUNEY BY CLICKING HERE

Pilates for People over 50 Years Old: It’s not too late to start!

If you are over the age of 50 and considering Pilates, don’t shy away from it. Many people wonder if they are beyond a good age to get started with such a workout program. Trust me when I say that being over the age of 50 should never slow you down and keep you from joining in on the benefits of Pilates.

As a fitness expert and personal trainer who has helped many people over the age of 50 throughout the Pacific Northwest, I have many clients who do Pilates. While some wonder if they are too old to get started, they quickly realize they are not once they get going. There are a lot of good reasons to take up Pilates, and you are never too old to gain those benefits.

Pilates is a low-impact exercise that focuses on strength and stability. It’s an ideal form of exercise for older people, because it is low impact and easy to do. Pilates focuses on posture, muscle strength, and balance. Most classes are 45 minutes to an hour in length, and you can do it in a class at a club or you can do it from the comfort of your own home, by using a DVD. You can even download a Pilates app for your phone, so you can do it on the go and wherever it is convenient for you.

Some of the benefits that Pilates offers is that it helps to make you stronger, helps sculpt and tone your muscles, improves flexibility and balance, improves posture, and provides an overall sense of wellbeing. It’s a safe exercise that some find brings relief from chronic paid brought on by arthritis and low back pain. Pilates can help to improve your fitness level overall, but it is not a substitute for doing cardio workouts. Pilates is not a cardio exercise, so you will still need to do this in addition to having a cardio routine. Ideally, you should try to fit in Pilates twice per week, in between the days you do your cardio workout.

Whether you plan to give Pilates a try from your home, or you decide to take a class at the gym, it’s a great way to give your body some attention. You are never too old to do this gentle form of exercise, and you will be glad that you did it. Everyone, no matter what age they are, needs to have an exercise plan that will keep them moving and becoming stronger.

START YOUR FITNESS JOURNEY BY CLICKING HERE

Yoga Tips for Those Over 40 that You Can Do in 10 Minutes – Part 1

 

If you are over 40, you may be one of the millions of people who spend too much time sitting. Those in office positions often spend hours on end sitting at a desk. This isn’t good for your health and will leave you tired, sluggish, and looking for something better. That something better can be found in doing just 10 minutes of yoga!

When you think of doing yoga, you probably think that you’d have to fit in an hour class. But did you know that you can get some great benefits from it just for engaging in a 10-minute session? It’s true! Getting up from your desk to do 10 minutes of yoga, or doing it for 10 minutes to get your day started each morning, is going to be a welcome relief to your body.

Doing yoga helps to reduce stress, improve immunity, combat depression, and will rejuvenate you. To do this 10-minute yoga workout, hold each pose while doing five deep breaths, and repeat each series of poses three times.

Mountain Pose

This is good for the thighs and core muscles.

Stand straight up, with your legs and feet together, bring hands together in a praying position in front of your chest. Engage your lower body as you stand tall and focus on your breathing.

Tree Pose

The tree pose is good for your spine, strengthening your ankles and thighs, and increasing flexibility. For this pose, stand on one leg, while bending the other one out to bring the bottom of the foot on to your knee, so that it looks like a triangle. Clasp hands together in front of your chest and balance on the one leg while doing the deep breathing.

Standing Side Lean Pose

This pose is good for strengthening your core muscles. Stand up tall with hands clasped up and over your head. Gently lean to one side and hold it, then slowly stand up straight again and gently lean to the other side. Do this while continuing to do the deep breathing.

Warrior Pose

This pose is good for improving flexibility and strengthening the ankles, thighs, and back. Get into a lunge position, with hands extended, one straight out in front of you, with the other behind you. Keep your core aligned and upright, and look straight ahead, while doing deep breathing.

With this 10-minute yoga workout, you will rejuvenate and feel great. Everyone has 10 minutes that they can give to helping themselves get the right start to the day or to take a break from the office chair!

TO START YOUR FITNESS JOUNEY CLICK HERE

 

Weight Loss Tips for Women Over 40

Once you hit the age of 40, most women start to take notice of their health and weight more. They suddenly feel an urge to start getting healthy, so if that’s you, know that you are not alone. As a personal trainer who has helped many women get into shape throughout the Pacific Northwest, I have seen first-hand what dedication can do to help you reach your goals. Believe it or not yet, weight loss is not a losing battle.

Let’s be real about weight loss. Chances are, you have tried numerous times in the past to lose weight, but you have had set backs. I’m here to tell you that you can overcome those setbacks and go on to lose weight and keep it off. Life happens and challenges arise, it happens to everyone, but don’t let it hold you back from starting again and continuing on to keep reaching for your goals.

Here are 5 weight loss tips for women over 40 to keep in mind:

  1. Create a vision. The laws of attraction work. Give some thought to what you want to look like with the weight loss. Be realistic as you are creating that vision. How do you want to look and what clothes do you want to buy? See yourself as someone without the extra weight.
  2. Forgive yourself. Yes, you have had setbacks. So what. In order to be successful going forward you must forgive yourself for the setbacks. Life happens. When you get off track you just quickly get back on track. You have to realize that we are not our behaviors from a few setbacks. If you were driving down the road and made a wrong turn on your way to your destination you wouldn’t give up. You’d get back on the right course. With your weight loss you have to do the same thing.
  3. Prioritize goals. This has to be a top goal and you need to define why it’s important to you. Write it down, own it, and keep it nearby. Remind yourself daily why it is that you want to lose weight.
  4. Take action. Every day remind yourself of what your goal is and then take steps to make it live. Keep the goal alive every day by taking action. Small steps every day in the right direction will get you there over the long term course.
  5. Celebrate success. Many people are quick to point out their setbacks and beat themselves up over them, but they don’t celebrate their successes. Take the time to celebrate your successes and milestones. You deserve the recognition, so be sure to take it.

Weight loss for women over 40 may be slightly more challenging, but it’s way more important. You have reached an age where you have to get serious about taking care of your body so that it continues on for decades more and you reduce your risks of common diseases, such as heart disease and diabetes. Weight loss is a challenge that you can take on and beat!

START YOUR FITNESS JOURNEY BY CLICKING HERE

 

 

 

Pilates for People over 50 Years Old: It’s not too late to start!

 

If you are over the age of 50 and considering Pilates, don’t shy away from it. Many people wonder if they are beyond a good age to get started with such a workout program. Trust me when I say that being over the age of 50 should never slow you down and keep you from joining in on the benefits of Pilates.

As a fitness expert and personal trainer who has helped many people over the age of 50 throughout the Pacific Northwest, I have many clients who do Pilates. While some wonder if they are too old to get started, they quickly realize they are not once they get going. There are a lot of good reasons to take up Pilates, and you are never too old to gain those benefits.

Pilates is a low-impact exercise that focuses on strength and stability. It’s an ideal form of exercise for older people, because it is low impact and easy to do. Pilates focuses on posture, muscle strength, and balance. Most classes are 45 minutes to an hour in length, and you can do it in a class at a club or you can do it from the comfort of your own home, by using a DVD. You can even download a Pilates app for your phone, so you can do it on the go and wherever it is convenient for you.

Some of the benefits that Pilates offers is that it helps to make you stronger, helps sculpt and tone your muscles, improves flexibility and balance, improves posture, and provides an overall sense of wellbeing. It’s a safe exercise that some find brings relief from chronic paid brought on by arthritis and low back pain. Pilates can help to improve your fitness level overall, but it is not a substitute for doing cardio workouts. Pilates is not a cardio exercise, so you will still need to do this in addition to having a cardio routine. Ideally, you should try to fit in Pilates twice per week, in between the days you do your cardio workout.

Whether you plan to give Pilates a try from your home, or you decide to take a class at the gym, it’s a great way to give your body some attention. You are never too old to do this gentle form of exercise, and you will be glad that you did it. Everyone, no matter what age they are, needs to have an exercise plan that will keep them moving and becoming stronger.

START YOUR FITNESS JOUNEY BY CLICKING HERE

Over 45 and have a slowing metabolism? It’s not all your fault!

 

If you are like most middle-aged people, you went through your 20s pretty much being able to eat whatever you wanted. The calories were burning up, you were feeling and looking great, and you didn’t think twice about that little thing called your metabolism. But once you left your 20s, things began to change, and not for the better.

Your metabolism begins to slow down as you get older, especially once you have hit the your 40s. At 45, your metabolism has been playing dirty tricks on you for a while now, and you are likely seeing the results of it. You know, the weight that creeps up out of nowhere. Even when you are exercising you are not seeing the scale move, or it may be moving in the direction that you don’t want it to.

There are many things that slow our metabolism down, including just the aging process. As you get older, your metabolism naturally slows down a bit. This is how you can maintain an exercise routine and watch your diet and yet you start losing some muscle and gaining some fat. It happens, but there are things you can do to try and combat this process and to stay ahead of it.

When your metabolism slows down naturally due to aging, that is not your fault. It’s also not your fault that you didn’t realize there are things you may be doing that are adding to that. After all, most people are not taught about what it takes to keep the metabolism revving, especially after they turn 45. As you start to age, you will end up losing muscle every year, and it may be replaced by fat, depending on the lifestyle that you live. You can’t stop the aging process, but you can do a lot to help make it better.

Some of the things you may be doing to slow your metabolism down and not even realize it include not exercising regularly and skipping meals. If you are someone who is skipping breakfast and not sticking to an exercise plan, then there’s a good chance that it’s slowing your metabolism down. It’s important to do things that will help to keep your metabolism burning strong, despite the years going by.

While it’s not your fault that your metabolism may slow down, it is within your power to help combat it. You can do this by sticking to an exercise routine, having a weight training plan (so the muscle burns more calories), and by eating a healthy diet and not skipping meals.

As a fitness expert and personal trainer in the Pacific Northwest, I have helped many people over the age of 45 with their fitness routines and goals. I have seen the difference that it makes in their life, and I can help you do the same. You don’t have to be a victim of your metabolism. Not anymore!

CLICK HERE TO START YOUR FITNESS JOURNEY

Top 5 Myths People Over 45 Believe About Their Capabilities (What They Can Actually Do)

 

If you are over the age of 45 and wondering whether or not you can benefit from exercising, you have come to the right place. As a fitness expert and personal trainer in the Pacific Northwest, I have helped countless people over the age of 45 to get fit and reach their goals. What I have also noticed along the way is how many people doubt their capabilities, and just exactly what they can do.

Many people age 45 and up realize that they have reached an age where they need to get moving. They need to do something to start getting healthy, but they are filled with doubts about what they can do. Here are the top 5 myths they believe about their capabilities:

  1. They believe they are too old to get started. That is absolutely false. You are never too old to get started with an exercise plan or fitness routine. Whether you are 15 or 50, it’s a good idea to have a routine that keeps you physically fit. Never let age hold you back from getting started being healthy.
  2. They believe they won’t benefit from their efforts at their age. Many people feel that the damage of their slack lifestyle has already been done and that it’s too late to reverse that. Not true! If you start exercising, you will turn things around and be able to achieve your fitness goals.
  3. Many people over 45 feel they don’t need to exercise. While some think that heart disease and other problems associated with sedentary lifestyles are something that happens to other people, they don’t see themselves as at risk. They may feel they are just fine the way they are. The truth is that whether you are skinny or overweight, you still need to be physically active in order to maintain good health. Everyone needs to exercise.
  4. Some believe that exercise is dangerous. Fearing they may get injured, they hold back and take a seat on the couch. Well, there are more risks in sitting around and being sedentary than there are in getting up and exercising. Sure you want to take measures to be safe and reduce risks of falls and injury, and you absolutely can!
  5. They believe they are in too poor of health to start exercising. That’s simply not true for most people. You always want to check with your doctor to get the clearance for starting a new fitness routine, but most people can exercise. You may need to start small, start slow, and start with where you are and work your way up.

If you are over 45 and want to start exercising and getting fit, it’s time to look past the myths and excuses. You can achieve your goals! Just make the commitment to get started, have a sensible plan, and stay the course. I’ve helped many people just like you, and I can help you, too!

START YOUR EXERCISE PLAN BY CLICKING HERE