Yoga for Older Women Beginners – You can do that!

 

If you are an older woman who is interested in getting started with yoga, good for you! Many people who are older are interested in yoga, but they fear that they missed the boat when it comes to starting. They feel that if they are older and didn’t do it when they were younger, that maybe they should skip it all together. I’m here to say just the opposite!

As a personal trainer and fitness expert in the Pacific Northwest, I have helped many older women (and men) to realize their fitness goals. I have worked with enough of them and long enough to know that they often place limits on themselves because of their age. They may be interested in trying something, such as yoga, but shy away because it’s new to them. No matter what your age is, you are never too old to get started with yoga. You can absolutely do it and enjoy every moment of it!

Yoga for beginners is perfect for those who are older and want to give it a try. There are several types of yoga, with Hatha being the most common type in the U.S. When you are looking for a class to try, or a video to use, opt for one that says it is ideal for beginners. This will help you ease into a class, so you can get a taste of what it’s like. Keep in mind that you won’t always be a beginner, so before long you will be able to advance to other yoga classes.

Finding a yoga class is not difficult, because today they are offered in many places. You can find them in senior centers, health clubs, and even dedicated yoga houses. If you prefer to do the yoga from home, you can do that as well. With a good yoga DVD, you can enjoy yoga right from your own living room, saving you time and money, while still gaining the benefits.

Often times, the hardest part about beginning something new, such as yoga, is just taking that first step. In your mind, you build up this image of what it will be like, often creating fear where there shouldn’t be any. Once you get into the class, that fear fades away within minutes and then you will soon feel comfortable. Going back for the second class will be a breeze.

Take the first steps and find a beginner program for you to give a try. The benefits you gain from doing the yoga will keep you going back for more. Everyone benefits from doing yoga, including those who are older, and often times especially those who are older.

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Yoga for Older Women – Let’s get started!

Couple of female friends in their forties connecting and staying healthy by practicing yoga in nature

If yoga is something that has seemed like a mystery to you, then you are not alone. While many people hear the word yoga, they don’t always know what it is and whether or not it’s something they should even attempt. Forget worrying about what it takes to strike a pose, and just give yoga a chance. You may be pleasantly surprised at what it can do for you!

As a personal trainer who has helped many older women in the Pacific Northwest area to achieve their fitness and weight loss goals, I know plenty of women who have overcome their fear of yoga to give it a try. What they usually find out is that it’s something they truly enjoy and it elevates their quality of life. The more you learn about yoga and incorporate it into your life, the more you may also become a yoga fan. Without a doubt, you will reap the benefits of including it into your routine.

Yoga is a mind/body practice and is one that has an ancient history that comes from India. While there are several types of yoga, the most common one that is performed in America is Hatha yoga, which is based on using a series of postures and breathing exercises. Not only is it something that can be relaxing and help you de-stress your life, but it is considered by the National Institutes of Health to be one of the top 10 complementary and integrative health approaches used among adults in the country.

There are numerous health benefits that come from doing yoga regularly. The health benefits include that it helps to reduce your heart rate and blood pressure, helps combat depression, helps asthma, and may even be beneficial for arthritis. It’s also been shown to help bring about relief from chronic low back pain and some other painful conditions that people experience.

At this point, you may be wondering if, being an older woman, you are past the age of getting into yoga. Not a chance! One of the great things about doing yoga is that there is no right or wrong age for it. Yoga is something anyone and everyone can do. There are children who do it and there are senior citizens who do it. Yoga is for everyone. Never let age hold you back from getting involved in exercise and wellness programs. The rewards and benefits of them are too great to pass up.

If you are ready to give yoga a try, look around for a class in your area. They are often offered at parks and recreation departments, senior centers, health clubs, gyms, and at yoga houses. Try a couple of instructors and types of yoga to find the one that is a good fit for you. Your body will be glad you did!

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How to Properly Exercise for Older Women

I’m always excited when older women want to take control of their health and fitness and get exercising. In fact, my career is dedicated to helping men and women do just that. As a personal trainer in the Pacific Northwest, I’ve helped many older women to reach their fitness goals, and I look forward to helping many more do the same. If you are an older woman who would like to start an exercise routine, you have come to the right place!

Many older women want to start exercising, but they are not sure where to start and what to do. That’s where I come in, helping to provide some tips to get you started and keep you going. Here are some tips on how to properly exercise for older women:

Make the decision. If you are here, there’s a good chance the decision has been made. Good for you! If you are in good health, you may be able to just go right into an exercise program. If you are unsure about it or feel you have some health problems, always start by running it past your doctor to make sure you get the thumbs up to get started.

Strength train. Many people try to overlook the importance of strength training, but it is important, especially for older women. It will help to improve strength, balance, mobility, and keep you stronger. Strength training will help to improve your overall functioning. Opt for lifting or pushing weights at home or at the gym twice per week, for 30 minutes each time. Always start at a low weight and gradually work your way up to adding more. Muscle strengthening exercises can also include digging in the garden, using exercise bands, and some yoga and Tai Chi exercises.

Get cardio, too. Getting cardio exercise will help to keep your heart healthy and reduce risks of getting a host of other diseases and ailments. Plus, it keeps you feeling good mentally and physically. Ideally, you should shoot for getting 150 minutes of moderate intensity exercise, such as brisk walking, jogging, or swimming, or get 75 minutes per week of high intensity exercise, such as running. Choose a cardio exercise that you enjoy and will look forward to doing each week. Additional cardio exercises you could consider include tennis, bike riding, water aerobics, dancing, hiking, and golf (without using a cart).

Taking care. Be sure to properly warm up before exercising and to do a cool down and stretch afterward. This will help to protect your muscles from injury and make your efforts during exercise go smoother.

Properly exercising for older women focuses on doing things that will help to keep your body healthy, and will take measures to reduce risks of injury. Always start out low and slow and gradually work your way up to taking on more as you become stronger. Getting plenty of exercise will help to keep you feeling great, improve your balance, and help you have a better quality of life. Exercise is always worth the effort!

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Successful Tips for Weight Loss for Women Over 50

If you are a woman over the age of 50, you may have noticed that there are a couple of extra pounds that have crept up on you. While you may not appreciate that extra weight, you may take comfort in knowing that you are not alone in that happening. As we age, our metabolism tends to slow down, and we slowly start adding weight each year. The good news is that it is never too late to do something about it!

Once you reach the age of 50, you really need to make healthy eating and exercise a priority. This is especially true if you have been going through prior decades not being committed. Don’t feel ashamed about it, either. A good portion of women in your age group have done the same thing. But now is the time to kick it into high gear, take control of your health, and get fit and healthy.

You can lose weight. Here are some of the most successful tips for weight loss for women over 50:

Weight gain and loss is about energy. Every bite of food you consume is considered energy, as is every calorie you burn from exercise and by just existing. If you take in more calories than you burn, they will be stored as fat. Take in less, and you will pull from your fat reserves to use energy, and it will lead to a weight loss.

Don’t try to lose more than 1-2 pounds per week. Losing weight at only 1-2 pounds per week is a healthy way to lose weight, and you will be more likely to keeping it off.

Forget the fad diets and quick-fix plans. What leads to healthy weight loss is a permanent lifestyle change. You have to be committed to losing weight and being healthy.

Opt for whole foods that are prepared at home, sticking with lots of fruits, vegetables, whole grains, and lean protein sources. Keep dining out to a minimum, because most of the time it is loaded with sugar, sodium, and fat that you can’t see, but has an impact on your health.

Stay well hydrated. Be sure to drink plenty of water each day.

Develop an exercise routine that you enjoy. Ideally, you should be getting 75 minutes per week of vigorous intensity exercise (running) or 150 minutes of moderate intensity exercise (brisk walking) per week. Additionally, you need to get two days in of muscle strengthening exercises, focusing on various muscle groups.

If you stick with those guidelines, you will see the pounds gradually shed and you will look and feel great. Many people find it helpful to keep a food diary to keep them on track, and some put their exercise on their calendar. Do what you must to stick with it and stay committed. As a personal trainer, I have worked with many women over the age of 50 throughout the Pacific Northwest, helping them to achieve their weight loss and fitness goals.

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The Weight Loss Tips for Women Over 50 that You Must Know

Woman In Kitchen Following Recipe On Digital Tablet

Weight issues have become a major concern in America, including the Pacific Northwest where as a personal trainer I have helped many people to lose weight and get into shape. In fact, the Centers for Disease Control and Prevention, reports that nearly 71 percent of adults in the country over the age of 20 are either considered overweight or obese. The good news is that the extra pounds don’t have to be a life sentence, there are things you can do to lose weight, even when you are over 50.

Once you reach about the age of 50, your metabolism slows down some and you begin to lose a little muscle mass each year. But that doesn’t mean you have to take a weight gain or be stuck unable to lose weight, it just means you need to know how to go about losing weight now that you are over 50.

Here are some weight loss tips for women over 50 that you must know:

Stop skipping breakfast. You are not saving calories, because you are likely consuming more later in the day to make up for it. But you need the energy from breakfast. It really is an important meal to get in every day. Opt for something that has a good source of protein, which will help keep you from getting hungry sooner.

Look at your plate differently now that you are over 50. When you load it up with food, fill half of it with fruits and vegetables. Yes, half of your plate should be filled with nutritious fruits and vegetables. The rest can come from things such as lean protein sources and whole grains.

It’s time to up your fiber game. Getting plenty of fiber is a great way to help stave off hunger and to help you lose weight. It is recommended that you get around 30 grams of fiber per day. Start focusing on getting 30 grams per day and you will likely start losing some weight when you consistently hit that mark. Fiber is only found in plant-based foods, so aiming for the 30 grams or more will keep you eating lots of fruits, vegetables, and whole grains.

Keep tabs on how often you are eating food out of the house. The food in restaurant is typically loaded with sugar, fat, and sodium. Start minimizing the number of times per week and month that you dine out, opting instead for home cooked whole foods meals.

Change your snacks. Some snacks, such as nuts, seeds, and fruit, will keep you feeling energized and give you nutrition. Other snacks, such as chips, cookies, and candies, will do just the opposite.

Swap out your fats. Give your body the healthy fats, such as avocado, nuts, and seeds, and get rid of or greatly limit the ones that are unhealthy, such as trans fats and saturated fats. Trans fats are found in processed cookies, crackers, and snacks, while saturated fats comes from animal products.

Aim to lose about 1-2 pounds per week and not more than that so you are losing it safely. Also, along with your dietary changes, add in a regular exercise program that includes cardio and strength training. Stay committed and you will lose the weight!

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9 Reasons Why Women Over 40 Should Engage in Strength Training

Portrait of a woman with a towel around her neck holding a protein shaker and standing at gym after workout.

Women love to do cardio. Take a quick drive throughout the Vancouver, Washington area or pop your head into any health club and you will see women doing cardio everywhere. If they make the commitment to exercise, they will usually do a lot of cardio, assuming that they are helping to burn fat. Problem is, if they are only doing cardio they are missing out on a lot of health benefits, including burning fat!

Women over the age of 40 should engage regularly in strength training. When you make strength training part of your routine, you will burn fat, and become a lean calorie-burning machine. The best approach to fat burning is done through strength training, which increases your metabolism and helps you lose weight. And no, you will not become bulky if you do strength training, which is the most common myth I encounter.

There are many benefits of doing strength training, including these top 9:

Reversing and lowering bone density loss. If you want strong bones, strength training is the way go.

Strength training builds muscle mass, which helps you be stronger and burn more calories.

You will have a better body image when you do strength training, because it helps you look more toned and stronger.

Strength training will help you to have more energy and feel happier because of the endorphins and serotonin it releases.

You will be able to sleep better when you regularly do strength training exercises because it helps to balance your hormones.

You will help your body to reduce the risks of common diseases, such as cancer.

Those who do strength training typically have a better sex drive because it helps to regulate your hormones and keep them at a healthy level.

Your metabolism will be improved, so your body will be burn calories more efficiently.

Your overall health will be improved.

When you look at the benefits of doing strength training exercises, you can see that there is no good reason not to engage in them, and many good reasons for doing so. They are the best way to help your body get fit, feel great, become and stay healthy, and for you to love the way you look. The good news is that it’s never too late to get started with strength training. Any age can do it, and everyone benefits from it!

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Middle Aged Women Weight Loss Tips that Actually Work

Fit mature couple practicing yoga on mat. Man and woman are doing stretching exercise. They are in sports clothing, in brightly lit apartment.

Middle aged women who want to lose weight seem to think they are hitting a brick wall. I’ve worked with many of them, since I’m a personal trainer serving the Pacific Northwest, and I’ve helped them to overcome that feeling, too. While it may seem like your metabolism is working against your weight loss efforts, you can still lose that extra weight if you want to. I’ve helped many people throughout the Pacific Northwest to do just that, and I can help you, too!

Weight loss is somewhat of a numbers game in that if you take in more calories than you burn, you will store the extra ones as fat, and if you take in less than you burn, you will pull from your fat reserves and end up losing weight. Getting the number right to lose weight means having a consistent deficit. But it doesn’t stop there, good nutrition is a big part of helping you to lose weight, too, so that you become healthy, get the energy you need, and you help to reduce your risks of common diseases and illnesses.

Here are some middle aged women weight loss tips that actually work:

Exercise. If you want to be healthy and lose some weight, adopt an exercise program that keeps you active. Active people burn a lot more calories than those who are sedentary. Pick one or two cardio options that you enjoy and do them 3-4 times per week. Ideally, you should be getting at least 250 minutes of moderate intensity exercise (brisk walking, biking, swimming) per week, or 75 minutes of vigorous intensity exercise (running) per week.

Strength train. You must add in some muscle strengthening exercises in order to give your metabolism a boost, become stronger, and burn more calories. Plan to work out two days per week on strength training exercises that target major muscle groups, for 30 minutes each time.

 Eat healthy. I always tell people that you can’t exercise your way out of a bad diet. Considering how often we consume food, it stands to reason that it plays a huge role in how healthy we are. Adopt a diet that is highly nutritious, focusing on eating whole foods like fruits, vegetables, whole grains, lean meats, and healthy sources of fat. Limit things such as added sugars, unhealthy fats, and sodium.

 Stay committed. Often times, people give up on their efforts, which is what holds them back from losing weight and reaching their goals. Hold yourself accountable and stay committed to your goals of losing weight, so that you can get there. Be patient, but continue to plug along taking steps every day to help improve your health.

Losing weight may seem like a difficult task, but it’s something everyone can do, including middle age women. Whether you go it alone, or you find a partner or group to stay the course with, believe you can do it and you will. Celebrate your accomplishments whenever you reach a new goal, and have fun while you are doing it!

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Exercise for People Over 60: Start Here

Portrait of fitness woman in doing yoga. Female trainer with student practicing Vrikshasana. Tree Pose with hands in Namaste gesture at gym.

If you are over the age of 60 and want to get started with an exercise program, you have come to the right place. As a personal trainer who has helped many people over the age of 60 throughout the Pacific Northwest, I know that it’s never too late to get started with an exercise program. Plus, it will help you feel better, look better and keep you moving and enjoying your senior years.

There are a lot of good reasons for you to get started with an exercise program over the age of 60. According to the Centers for Disease Control and Prevention (CDC), as an older adult, getting regular physical activity is one of the most important things you can do for your health. Being physically active will help reduce your risks of getting diseases, help slow the aging process, and keep you more independent as you continue to age.

If you are ready to get started with an exercise program and you are over the age of 60, here are some tips to keep in mind:

First, it is important that you check with your doctor if you have been living a sedentary lifestyle. Chances are you will get the thumbs up and your doctor will be thrilled that you will be getting active, but it’s always a safe route to take to start by getting their approval first.

Give some thought as to which kind of exercise you’d like to do. It’s important to have a well-rounded program, where you will include cardio, two days of strength training, and also fit in some low impact stress-reducing type of activity (such as tai chi) each week. Find activities that you enjoy, so you will look forward to it and want to stick with the program.

If you have arthritis or joint pain and find many types of exercise painful, consider swimming or doing water aerobics. It’s a low impact option that will still get you moving, but is easier on the joints.

According to the CDC, you should aim for at least 2.5 hours per week of moderate intensity activity (such as brisk walking), or 75 minutes per week of vigorous intensity activity (such as running). This is in addition to having two days of strength training per week. Ideally, you should alternate the days, so you will do one day cardio, followed by the next day being your strength training day.

Monitor your progress. This will help keep you motivated and let you see how far you have come. You can do this as elaborately as using an app on your phone, or as simply as keeping a handwritten fitness journal.

Don’t hesitate to get the help of a personal trainer. I’ve helped countless people over the age of 60 with their exercise routine, and I can help you, too. By having an exercise program, you will help to improve bone strength, independence, and you will feel better mentally, too. There’s no better time to get started than the present!

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The Way to Exercise for Older Men and See Results

Senior man in health club

If you are an older man who wants to see some results from your exercise efforts, you have come to the right place. As a personal trainer in the Pacific Northwest, I have helped many men to reach their exercise goals. I’ve helped many people to get healthy, get fit, and live a better quality of life. I can help you, too!

Exercise is a beautiful thing. When you stick to it and are committed, you will see some great results. Most of the time, when people are not seeing results from their exercise efforts it’s because they are not sticking to them, being committed, or at times challenging themselves. That’s where I come in and help to kick things up a notch.

Here are some tips for ways that exercise for older men can help them see results:

First, it’s important to make sure you are in okay health in order to have an exercise program. Before starting a program it’s always ideal to check with your doctor just to make sure you get the thumbs up to get started. If there are concerns, the doctor can address them, and then you can get started exercising.

Set goals. Often times people will not have any goals and then wonder why they don’t reach them. Determine what you want to do. Maybe it’s to be able to jog a mile straight without stopping, maybe it’s be able to ride your bike for five miles throughout your neighborhood. Set some goals on how often you want to exercise. You should aim for getting at least 2.5 hours of moderate intensity exercise per week, or 75 minutes of vigorous intensity exercise per week.

Hold yourself accountable. It’s important that if you want to see results from your exercise that you hold yourself accountable. When you have a list of excuses as to why you can’t stick with the program regularly, then you are not likely to see results. But keep plugging away and sticking with your plan and you are going to see some results from your efforts. You have to be honest with yourself about the effort you are putting into the program.

Always warm up before beginning your exercising and do a cool down and stretch when you are finished. This is a good way to help protect your muscles and reduce risks of injury, so that you be able to stick with your program.

Always start out slow and ease into the program and then increase as you go and get stronger. If you try to jump right into a high intensity program you may feel too sore and be burned out. Find an activity you like to do and start small, building as you go along and get stronger and become more fit.

To see results, you really need to make sure you are including strength training into your routine. This will help you become stronger, improve balance, and will make everything else in your exercise program easier and more comfortable to do. It’s never too late to exercise, so find what you can do and enjoy doing it, and get started. Stick with it long term and be patient as you wait to see the results, which will come!

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The Best Ways to Achieve Weight Loss for Men Over 50

Fit man lifting heavy barbell at the gym

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!

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