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.

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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!

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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!

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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!

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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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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 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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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!