The Best Tips About Exercise for People Over 50

Portrait of cheerful aged woman in fitness wear exercising with red dumbbells in park.

Sometimes my clients tell me that turning 50 or 60 just crept up on them. They were cruising along and all of sudden they hit that age and were kind of shocked. Some of them had been physically active throughout their adult lives, but others had not been very active. The good news is that it’s never too late to get started with being physically active and getting regular exercise.

If you are over 50 and have been living a sedentary lifestyle, it’s a good idea to check with your doctor before beginning any regular exercise routine. Most people will get the thumbs up and you will be ready to go. Getting plenty of exercise, especially when you are over the age of 50, is important to your long-term health. It can help you to remain more mobile, help fend off some common diseases, and keep you feeling and looking better into your golden years. Plus, it will give you the energy you need to keep up with and be an active part of your grandchildren’s lives.

Here are some of the best tips about exercise for people over 50:

Make the commitment. Having an exercise program requires you to get real with yourself and make the commitment to caring for yourself. You have to hold yourself accountable so that you stick with it.

Find an exercise that you enjoy, or a couple of them so that you can switch it up and keep from getting bored. If you enjoy running and biking, then alternate your cardio program to include both of those. Mix it up a little by getting in a few hikes here and there. Aim for getting at least 30 minutes of cardio exercise per day.

Get properly fitted for shoes for your cardio routine. Visit a running or fitness store, so the staff can evaluate your foot and gait and fit you with a pair of shoes that will keep your feet feeling great as you exercise.

Be sure to do some strength training, which is going to help keep your bones strong and keep you burning more calories for longer periods of time. Weight training exercises should be done on at least two days per week and it should work all of your major muscle groups.

Choose the time of day that works best for you. The best time of the day for you to exercise is going to be the one that you will stick with doing.

Find a way at least once per week to relax and reduce stress, such as doing yoga, tai chi, meditation or spending time out in nature.

While you are putting all of this effort into taking care of yourself, don’t overlook healthy eating. You can’t outrun and out-exercise a poor diet. Opt for plenty of whole foods, including lots of fruits and vegetables and lean sources of protein. Also, don’t feel you need to go it alone, you can always work with a personal trainer to get your routine started. As a personal trainer, I have worked with many people over the age of 50 all over the Pacific Northwest, and I can help you reach your fitness and exercise goals, too!

 

The Best Ways to Achieve Weight Loss for Men Over 50

African American Man Using Digital Tablet At Home Smiling At Camera

If you are a man over 50 and want to lose weight, you are not alone. Many men wake up over the age of 50 and decide it’s time to finally do something about the love handles, flabby belly, and lack of muscle. Well, if that’s you, then you have come to the right place. I have helped many people over the age of 50 throughout the Pacific Northwest, and I can help you, too.

As a personal trainer who specializes in helping those over the age of 50 to get and stay fit, I have assisted many people in reaching their weight loss and fitness goals. It’s important to realize that once you pass the age of 30, you began losing about a pound of muscle per year. That muscle was replaced with fat if you were not active, and you also may have slowly started gaining more weight as the years went by and your metabolism slowed down.

Well, you can change all that! Even being over 50, you can still achieve weight loss and get healthy and fit. Here are some tips to do just that:

  • Follow a sensible meal plan. As much as you may want to have beer after beer, you can’t do that if you want to achieve weight loss. It’s time to cut the extra calories that your body is not burning (and is storing as fat). Eat a whole foods diet that is filled with fruits, vegetables, whole grains, and lean sources of protein. Keep an eye on your sugar and sodium intake, too. If you dine out a lot, you will take in more sugar and salt than you realize, so try to eat more home cooked meals, and limit things like fried foods, sweets, sugary beverages, and alcohol.

 

  • Create an exercise routine you will stick with. Everyone likes to say they are “too busy” to exercise. You can’t be too busy to take care of your body. It has to be a priority. Schedule the exercise time on your calendar if you have to, but make sure you stick to a routine and hold yourself accountable. You want to get in at least 2.5 hours per week of moderate intensity exercise (brisk walking) or 75 minutes of vigorous intensity exercise (running).

 

  • Along with the cardio, you have to include a weight training program. This is going to help you get back the muscle mass you have lost over the last couple of decades and help you maintain the muscle you still have. Aim to do this at least two days per week, and be sure that the routine focuses on every major muscle group.

 

  • Many men like to forget about stress reduction and act like it’s not something that they need to worry about. Stress can increase your chances of having a heart attack, so you do need to find ways to reduce stress. Whether you like to do tai chi, yoga, take a hike in nature, or sit in the hot tub, it’s important to find ways to relax and reduce stress.

Now is the time to get started losing weight, even being over 50. If you don’t do it now, then when will you? There is no better time than the present to start caring for your health, so get started today!

Fitness for Older Women: The Best Workouts for Your Age Group

Relaxing after the workout

Once women get over the age of 50 or 60, they often begin to pay more attention to their fitness routine. Some may have never paid much attention to fitness, others may have been happily plugging along throughout the years with one. Either way, they realize that for older women there are some changes that take place, and it may be time to take another look at their fitness plan.

Fitness is always important, but even more for older women. It’s important to stay physically active. Not only will it help you to be healthier, but it will keep you mentally feeling better, and you will be able to get around better despite the years coming and going. According to the Centers for Disease Control and Prevention (CDC), adults need to get 2.5 hours of moderate intensity exercise per week, such as brisk walking, or 75 minutes of vigorous intensity aerobic activity, such as running.

But it doesn’t stop there. In addition to the cardio, you should also be engaging in muscle strengthening activities at least twice per week. This includes doing some strength training exercises that will target all of your major muscle groups, such as your abdomen, legs, chest, etc. The CDC finds that older adults, however, may want to increase their activity even more, opting for 5 hours per week of moderate intensity exercise or 2.3 hours per week of vigorous intensity exercise, with both being in addition to the two days of strength training exercises.

The best workouts for your age group are going to include:

The right mix of cardio and strength training, as recommended by the CDC. This will ensure you get the cardio and strength training that is necessary to help keep you fit.

Add in something like yoga or tai chi every week, to help with stress reduction, balance, and flexibility.

Always be sure to include a warmup and cool down period, no matter what type of exercise you are engaging in. This will help to protect your muscles and reduce risks of injuries. Your warmup and cool down should include properly stretching so you can avoid sore muscles and help with proper recovery after a workout.

Ideally, it’s a good idea to create a fitness schedule. You have to schedule when you will do your exercising, and you have to hold yourself accountable. It won’t matter much what type of workout you have if you don’t stick to it and hold yourself accountable. Plus, it’s a good idea to work with a personal trainer.

As a personal trainer who has helped older women and men with their fitness goals and workouts all over the Pacific Northwest, I know that it’s possible for older women to get fit, and stay that way! I’ve helped many older women to do it, and can help you, too!

 

 

 

Aging is Not Your Kryptonite

Senior man in health club

Many people have this notion that when they hit age 60 their kryptonite steps in front of them and slows them down. Believe me when I say that aging is not your kryptonite! The only way that aging slows you down is if you choose to let it slow you down. You have the choice on whether or not it is going to hold you back and keep you from doing all you want to do and being physically fit.

In recent years, the news has reported something dismal regarding aging. They are warning people that today’s boomers are not aging as well as prior generations did. This is even despite of the fact that today we have had huge advances in medicine. Think about this for a moment. In prior generations, people worked hard and were physically active well into their senior years. So what has changed? A lot!

Today, most people in the boomer generation feel as though aging somehow means they need to pull up a seat on the couch and turn the TV on. Not a chance! Past generations were aging better than today’s boomer generation because they took care of themselves better, ate healthier, and stayed more physically active. They didn’t sit around watching six hours of television per night, if only for the fact that they didn’t have 300 channels to choose from, giving them something to watch every night and all day.

Turning 60 (or 70 or whatever age) and then taking it easy is a huge mistake. You must make the decision that you are going to age well and not slow down and sit still. You need to make a commitment to be physically active and as flexible as you can. Working out by getting a good amount of exercise each week, combined with eating a healthy diet, is going to make a huge difference in how you age. Being physically fit and eating healthy is going to help your mind, body, and spirit, and you are going to live a better quality of life as you continue to age.

Ask yourself if you want to have others help you get dressed as you get older. Do you want someone to help you go to the bathroom? If the answer is no to these questions, then it’s important that you do everything you can to age in a healthy way and remain physically active. Aging is not your kryptonite, so stop treating it like it is. The only thing that can slow you down and keep you sitting on the couch is you. Likewise, you are what will keep you active, fit, and healthy.

I’ve worked with enough baby boomers in the Vancouver, Washington area to know that age is all in the mind. Make the commitment to be healthy and fit, and then stick to it. You will enjoy your senior years a lot more if you do!

 

The Truth About Aging

Attractive slim blonde middle-aged woman doing planking or stretching exercise on mat against colorful sport equipment in a gym.

How old do you feel? At Boomer Fitness, we have worked with a wide variety of older adults in the Vancouver, Washington area. That is a question that we like to ask our clients. Others include how you move and how you feel. These are the questions you should be asking yourself, rather than doing what so many older adults do throughout the country, which is to focus on their age.

Your chronological age is how old you are, but that has nothing to do with what you can accomplish. Yet we live in a society where people have been brainwashed to think that once you reach a particular age, you can no longer do the things you love, challenge yourself, or engage physical activity. None of that is true!

What I like to remind people who I work with about is that your chronological age is not an indicator of what you can do physically. I’ve met 60-year-old people who are healthier and stronger than some who are 35 years old. Is that a mistake? How does that happen if age is the indicator on what someone can do and how much activity someone can engage in? It’s not a mistake, but it something that people have to take action to achieve.

The number isn’t important. This is a key piece of information to remember when it comes to getting fit. Today’s seniors are living longer, and if they are smart they are choosing to live healthier and better. The choice is all up to you. The Boomers that I know are changing the norm of what they do. They are breaking out of the molds and stereotypes about what seniors do with their spare time and when it comes to getting fit. Today’s seniors are also doing things in their 70s and 80s that were once never experienced by people that age.

As time goes on, people are increasingly learning that your age isn’t what should determine what you can do. Challenge yourself and go beyond that so you can achieve more, become fit, and live a higher quality life. Even the National Institute on Aging is urging older adults to get more physically active. They advise that “It may even be time to push yourself a little harder, try a new activity, or find ways to add exercise to your daily life.”

The truth about aging is that you are only as old as you feel, and only you hold you back by focusing on a number. Now is the time to challenge yourself, get fit, and enjoy being more physically fit during these years!

 

What does functional aging mean for men and women over 50?

gym fitness TRX training exercises at gym woman and man push-ups workout

As a personal trainer who works with older adults in the Vancouver, Washington area, I learn a lot about what this group of people focuses on. Too many of them tend to focus on their chronological age, which is how old they are, and use that number to help determine whether or not they think they engage in certain physical activity. The good news is that it doesn’t matter how old you are chronologically. What matters is your functional aging!

Functional aging means to live well. It’s just that simple. Rather than focusing on the number that your driver’s license or birth certificate shows you are, you are focusing on how well you are living. By engaging in functional aging, you are refusing to let the number of years you have been on this planet be the driving force for living your life and whether or not you engage in physical activity.

I encourage my clients at Boomer Fitness to focus more on functional aging, rather than getting hung up on their chronological age. There are three main areas that you should focus on to engage in functional aging:

  1. Things you need to do. There are things that we all need to do in life in order to be happy, healthy, and keep our lives moving forward. Determine what those things are for you and make them happen.
  2. Things you enjoy doing. When is the last time you asked yourself what you really love to do and then went and did it? Now is the time. Have some fun and spend some days really engaging in something that you enjoy doing, whether it’s knitting a new blanket or honing your dancing skills. Make sure that you have fun on a regular basis by doing something that you enjoy.
  3. Things you dream of doing. What is something you have always dreamed of doing and haven’t yet done? Write a few of those down, then start by picking one and making it happen. The only way to make the dream a reality is to put it into action.

It should go without saying that you need to exercise. Even those who don’t want to face up to it realize that regular exercise is crucial for being healthy and having longevity. By living a life that focuses on functional aging, you will be able to raise your standards, reach for new goals, and be open to new opportunities. The days will pass anyway (if you are fortunate), so you should make the most of them and do what will help you live a more quality life and help you enjoy these golden years more.

Take life by the horns today and choose to focus on functional aging, rather than chronological aging!

If you want to learn how to functionally age.  Make sure to check out the Functional Aging Institute Here

The Best Way to Achieve Weight Loss for Men Over 60

Excited mature man clenching fist while using balance weight scale at gym

If you are a man over the age of 60 and you are wondering if it’s too late to lose weight, think again. It’s never too late to lose weight, and you will always gain some benefits from doing so. Even when you are over the age of 60, you can have a successful go at losing weight and getting into shape. You never know, you may even make those years your best years yet!

As a personal trainer in the Vancouver, Washington area, I have worked with many baby boomers. I have seen and heard about the struggles of slowing metabolisms and expanding waistlines once people surpass middle age. But I’ve also seen people over the age of 60 stick to a plan that I help them devise, and I’ve seen the wonderful results they achieve from their efforts.

There is no one-size-fits-all formula for losing weight over the age of 60. It comes down to consuming less calories than you are burning. Keep in mind that a pound equals 3,500 calories. Therefore, you need to consume at least 500 calories less per day than you are burning by living and exercising. That would give you a safe and healthy one pound per week weight loss. If you want to lose two pounds per week, you would consume 1,000 calories less per day. You shouldn’t lose more than 1-2 pounds per week, though, so that you keep it off long term.

It’s also important to look at the amount of physical activity you are doing per week. You won’t have to cut as many calories per day if you can boost your physical activity level, which will burn more calories. You should be sticking to a program that includes both cardio exercise (e.g., biking, brisk walking, running), and weight training exercise. The cardio will burn calories, help keep your lungs healthy, and help keep you in a good mood. The weight training will help maintain muscle and build new muscle. However, you can’t exercise your way out of a bad diet, so it’s important to make sure you are eating healthy, too.

Now is the time to boost your protein intake. Opt for lean protein sources, such as lean meats, tofu, beans, nuts, eggs, and seeds. Also, be sure to load up on the fruits and veggies and whole foods. Get out of the habit of eating empty calories, such as snacks and processed foods, and be sure to stay well hydrated.

One of the most important things to remember as you do the things above to lose weight, is to remain patient. Losing weight over the age of 60, or at any age, isn’t something that happens overnight when done in a healthy way. You have to be patient, stick with the plan, and appreciate the benefits as they come. Work with a personal trainer if possible, so that a plan can be devised specifically for you.

It’s never too late to lose weight, and losing even 10 percent of your body weight can do a lot toward providing you with healthy benefits. It’s well worth the effort, even after the age of 60!

Nutrition for Women Over 50

Senior couple having fun in kitchen with healthy food - Retired people cooking meal at home with man and woman preparing lunch with bio vegetables - Happy elderly concept with mature funny pensioner

Providing personal training to many women in the Vancouver, Washington area, I hear what types of concerns they have. Many of them find that once they turn 50, it becomes more challenging to maintain their weight, and to maintain their energy level.

If you are over a woman over 50 and are experiencing issues with weight gain, having difficulty losing weight, and are lacking the energy that you once had, you are not alone. This is a common issue, because as you age your metabolism begins to slow down and your hormones begin to make things a tad more difficult, too. The good news is that you can still be healthy, lose weight, get in shape, and maintain good health even when you are over the age of 50.

Here are some of my tried and true tips for nutrition for women over the age of 50:

Make sure you are getting enough calcium. This is an important time to make sure you are getting calcium every day. It plays a vital role in helping you to maintain having strong bones. Good sources of calcium include low-fat dairy, broccoli, legumes, yogurt, and fortified foods, such as orange juice.

Eat lean sources of protein each day, and make sure you get enough protein. A woman who is over the age of 50 and is around 140 pounds has a daily protein requirement of around 53 grams. Good sources of protein include tofu, fatty fish, chicken without the skin, beans, nuts, tuna, and eggs.

Cut back on the salt. Having too much salt in the diet can lead to high blood pressure, which may lead to medications that often have side effects. Keep the salt intake to no more than 2,300 milligrams per day, and less if you can help it.

Avoid processed foods as much as possible. Although they have become commonplace and are seemingly taking over the grocery store aisles, they are not healthy. Stick to whole foods and prepared foods where you can identify the items listed on the ingredients list. Processed foods tend to be short on nutrition, but will keep you eating more, because they don’t satiate you.

Your body needs healthy fats. While you want to skip trans fats and butter, you do want to have some healthy fats be a part of your diet. Good sources of healthy fats include olive oil, coconut oil, nuts, and avocadoes.

Keep your sugar intake in check. It’s easy to fall into a habit of consuming sugary treats and downing beverages that are higher in sugar. But that sugar will make it difficult to maintain a healthy diet and it’s devoid of nutrition. Opt for beverages that don’t have the added sugar, and keep the treats to a minimum.

Reaching the age of 50 may come with a few challenges that you will have to overcome so you don’t start gaining weight. But if you eat a nutritious diet and you get regular exercise, you will enjoy your days feeling great, by having more energy and fewer doctor appointments!

My Top Weight Loss Tips for Men Over 50

Handsome young runner in snowy winter nature

If you are over 50 and want to lose some weight, you are not alone. As a busy personal trainer in the Vancouver, Washington area, I work with men over 50 on a regular basis. They come to me knowing that it’s time they get control of their weight and fitness, and they are ready to do something about it. I’m here to help them, and I’m here to help you, too!

Once you reach the age of 50, you are going to experience a few more challenges when it comes to losing weight. But you likely already know this. You have seen the extra pounds creep up around the middle of the waist. You have felt the flabbiness setting in on various parts of your body. You may even be getting a little shy about showing off the body when it is time to take a swim. Well, the good news is that even after 50, you can change all that.

Here are some of my top weight loss tips for men over 50:

Understand calories. Weight loss comes down to burning more calories than you are consuming each day. When you do that, your body will pull from your stored fat to compensate for the deficit. One pound equals 3,500 calories. Losing 1-2 pounds per week is ideal and healthy. In order to do that, you need to consume around 500+ less per day.

Goals matter. Aim for small goals, so they are more attainable and you can see your progress as you go along. You don’t have to aim for a big number to start off with. Losing even 10 percent of your body weight will provide you with wonderful health benefits.

 Exercise is key. You have to have an exercise program in your life, and it needs to include both cardio and weight training. This will keep you healthy, burn calories, and build and maintain muscle. Don’t forget that muscle is going to burn more calories, too, making it an even more important reason to lift weights.

Eat well. You can’t exercise your way out of a bad diet. That’s the bottom line. You have to eat a healthy diet, which includes lean protein sources, whole foods, plenty of fruits and vegetables, and that you stay well hydrated. Avoid all the empty calories found in snacks, drinking too much beer, and in fried foods. Be sure to eat a high protein breakfast each day, too.

 Reduce stress. Having too much stress can lead to weight gain and make it more difficult to lose weight. Find something that you enjoy doing that will help you reduce stress and relax. Whether it’s meditation, fishing, or taking a bike ride, find what it is that you can do on a regular basis to bring calm to your life.

Losing weight when you are a man over the age of 50 may be more challenging, but it can certainly be done. I’ve helped many men to achieve such results, by giving them a program that is tailored to them specifically. Working with a personal trainer, you will have a better opportunity at getting a plan that meets your needs and addresses your specific challenges. Stick to your plan, and you will see things begin to take shape!

The Best Tips for Weight Loss Over 60

Mature woman riding on mountain bike in the park. Portrait of a happy senior woman riding bicycle in a park. Athletic woman wih helmet cycling and looking away.

If you are over 60 and trying to lose weight you are not alone. Many people find that they slowly gain weight as they age, but yet it bcomes more difficult to lose it once they have hit middle age and beyond. The good news is that you can still lose weight over the age of 60, but you will have to be consistent and be ready to do the work.

With many things in life, it gets better with age. But that’s not the case with weight loss. As time does on, your metabolism begns to slow down, you lose muscle mass, and the scale begins to work against you. As a personal trainer in the Vancouver, Washington area, I have helped many people over the age of 60 to lose weight. I know many of the challenges that people face, and I’ve seen them be overcome.

Here are some of the best tips for weight loss over 60:

You have to burn more calories than your body is using each day. This means, that in order to lose weight, you will need about a 500-1,000 calorie deficit each day in the number of calories consumed. This will lead to about a 1- to 2-pound weight loss, which is healthy and will be beneficial for keeping the excess weight off.

To lose weight, you need to reduce food consumption, and increase exercise. It is recommended that those over the age of 60 get at least 150 minutes of moderate intensity exercise each week, which includes brisk walking. You have to have an aerobic exercise plan that will get your heart going. This will boost metabolism and burn calories.

Over the age of 60, people tend to lose muscle mass, making it important that you engage in weight training. At least twice per week, you should be doing weight-bearing exercises or weight training that will help build muscle mass and maintain what you have. Muscles burn more calories, too!

If you are not already doing it, now is the time to up your intake of fruits and vegetables. They are loaded with antioxidants and will provide your body with a lot of fiber and energy so you can move around more and burn more calories. They are nutrient dense, whole foods, and should be a large portion of your diet.

Check your protein intake to ensure that you are eating plenty of lean protein. Increase your protein and see how your body reacts, opting for such things as tofu, beans, nuts, fatty fish, and skinless chicken.

It’s also important that you keep stress to a minimum. If you have stress in your life, the cortisol that is released when feeling stress will lead to weight gain and make weight loss more difficult. Find something you enjoy doing that will help reduce stress, such as Tai Chi, yoga, or meditation. Finally, work with a personal trainer, so you can have your individualized goals met and a program can be created just for you. As a Vancouver, Washington-based personal trainer, I help many people over the age of 60 to safely and effectively lose weight, and I can help you, too!