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!

READY TO START YOUR FITNESS JOURNEY CLICK HERE TO START

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!

Are you ready to start losing weight over 50 CLICK HERE

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!

 

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!

 

 

 

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 Weight Loss Tips for Women Over 50

Senior female jogger resting after running in a park. Proud mature woman stretching in the park and looking at camera. Senior active woman completing her daily routine workout.

If you are a woman over the age of 50, you may have realized that you can’t manage weight quite as well as you once did. That’s because as we age, it becomes more difficult to do so. There are numerous reasons why this happens, but the most important thing to keep in mind is that you can still lose weight. You just have to know the rules of the game and then put in the work to beat it!

Once women reach middle age, and especially past 50, their metabolism begins to slow down. This means that extra weight may begin to show up, and it will be more challenging to lose weight. If you have slowed down and are not as active as you may have once been, then that is going to add to the problem, making it even more challenging.

The good news is that you can still lose weight when you are over 50. As a personal trainer in the Vancouver, Washington area, I specialize in helping people over the age of 50 to lose weight, get in shape, and live a healthy lifestyle. Here are some of the best weight loss tips to keep in mind for women over the age of 50:

Exercise. Evaluate whether or not your exercise routine is meeting your needs. Ideally, you need at least 150 minutes per week of moderate intensity aerobic exercise, which is brisk walking or something that will get your heart rate up.

Weight training. After 50, you begin to lose muscle mass, making it important that you engage in weight training. Opting for two days per week of weight training will keep your muscles revving, which will keep you stronger and burn more calories.

Protein. Many women over the age of 50 are not meeting their protein needs. Be sure to get plenty of lean sources of protein, such as tofu, eggs, beans, fatty fish, etc.

Diet. This is the time to kick up the amount of fruits and vegetables that you are consuming. Loaded with antioxdants, they will also give you a great energy boost and help keep your metabolism going strong.

Stress. When your body is stressed it releases cortisol, which will lead to weight gain. It’s important that you find a healthy way to reduce stress, such as by engaging in yoga, Tai Chi, meditation, etc.

You probably already know many of the things you need to do in order to lose weight, but you may find it challenging to stick with it. Being consistent is a key component to losing weight over the age of 50. Working with a personal trainer may be the ticket you need, as they can tailor your program to meet your special needs, and help keep you motivated for the long haul!

 

Exercise for Older Men: The Best Tips!

Portrait of senior sports couple looking at camera. Happy mature couple relaxing after jogging in the park. Smiling woman and retired man jogging and listening to music with earphones.

If you are getting older and beginning to think more about your exercise routine, you are not alone! I work with many older men at

Boomer Fitness, located in Vancouver, Washington. Through my personal training, I’m able to guide them from being skeptics to being men who have taken control of their exercise routine and are loving it.

As men age, they begin to see things drop, sag, and get a little lumpy if they are not engaged in regular exercise and eating a healthy diet. This is often how the spare tire around the middle forms. Before you know it, you may not be able to go to the end of the block without feeling winded. The good news is that you can turn it all around, no matter what age you are. It’s never too late!

Here are some of my best tips for exercise for older men:

You have to make exercise a priority in your life. For years, maybe even decades, you probably havent’t been serious about it, but that isn’t going to help you live a healthy life. Put it on your calendar, get real with yourself, and make the commitment to have it be a priority.

Realize that you don’t have to go it alone. When you work with someone like me, a personal trainer, your chances for success are going to skyrocket. A personal trainer will help create a unique program that works for you and will address your personal issues.

You can’t exercise your way out of a bad diet. This means that you need to have a healthy diet to go along with your exercise, so that you have the energy in order to sustain the exercise plan, and you reap the most rewards from it.

Set some long- and short-term goals. This is important to do, because without them it can be difficult to assess whether or not you are making progress with your exercise routine. Reward yourself for achieving them, but not with food.

Be sure that your exercise routine includes both cardio and weight training. You need both in order to maintain a healthy and strong body. It’s important to get at least 150 minutes of moderate intensity aerobic exercise per week, which is equivalent to brisk walking. Additionally, you should be engaging in strength training at least twice per week.

I know the challenges that many older men face when it comes to exercising, keeping fit, and losing weight. I’ve helped many men in the Vancouver, Washington area with their exercise and personal training goals. When you have the right program that has been designed for you, and you have a commitment to sticking with it, you can rest assured that you will be successful with your fitness goals!

Exercise for Older Women – You CAN Do It!

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Having a routine exercise program is critical to having good health and wellness. Your body was meant to move, so it’s important that you keep it moving. If you live a lifestyle that is sedentary, then you will find the weight will creep on and your health will decline.

If you are someone who has faltered with keeping an exercise routine, or you haven’t ever started one and you know it’s time to, you are in luck. There’s never been a better time to get started than the present moment.

Here are some tips for getting started with an exercise program:

Women over the age of 50 should be getting 150 minutes of moderate-intensity exercise per week. This includes brisk walking, bike riding, or other aerobic exercise that gets your heart pumping.

You also need to do strength training at least twice per week. This will help you to maintain strong bones and muscle mass, as well as to protect your balance.

You may find that you will be better at sticking to a routine if you have an exercise buddy or do it in a group setting. Many people find that they like the accountability this offers and the community of being a part of a group who all share a common goal.

Just get started with something. You can always change your routine later, but having a routine in place is important, so it’s time to get started. Put your exercise time on your daily calendar, because it’s that important and nothing should come first.

Working with many women in the Vancouver, Washington area, I have helped them get healthy, get fit, and develop a lasting exercise routine. Even the most skeptical ones who come into Boomer Fitness find that they end up loving it, as well as feeling great! They have done it, and you can do it, too!

Tips for Middle-Aged Women: Weight Loss Tips

Portrait of athletic mature woman resting after jogging. Beautiful senior blonde woman running at the park on a sunny day. Female runner listening to music while jogging.

Many women notice that when they become middle-aged, they begin to put on some weight. Each year, it just slowly shows up, and they may not even realize it’s there until they go to put their jeans on and they are snug, or they step on the scale and see it creep to a higher number. As we age, the changes in hormones tend to lead to a weight gain that people are not ready to deal with.

Here are some weight loss lips for middle-aged women:

Keep stress down. Many people overlook the connection between excess weight and the stress they feel, but there is a connection. When you are stressed out, your body releases cortisol, which will lead to weight gain. Be sure to have healthy ways in your life that you can reduce stress, such as meditating, yoga, hiking, etc.

  • Become stronger by engaging in regular strength training exercises. The muscle mass will burn more calories and boost your metabolism.

 

  • Do a diet overhaul. Take a good look at your diet and find a few things you can change right away that will lead to big differences. Maybe you need to ax the addiction to sugary drinks from Starbucks, or maybe you need to replace your big evening bowl of ice cream with a healthier choice. Small changes will go a long way toward adding up to big benefits.

 

  • Increase your protein intake, which will help keep you energized and eating less throughout the day. Eat plenty of lean protein, such as tofu, beans, fatty fish, nuts, and eggs.
  • Maintain a consistent exercise routine, ensuring that you get at least 150 minutes of moderate intensity aerobic exercise per week (e.g., brisk walking, biking, swimming).

 

  • Keep some healthy snacks around so that when you want something, you can grab those, rather than reaching for high-fat and high-sugar snacks. The healthy snacks will help keep you feeling satisfied.

 

  • Be patient and understand that weight loss takes time. It’s not healthy to lose more than 1-2 pounds per week, so don’t try to lose more. If you lose it a gradual pace it will be healthier and will likely stay off longer.

Middle-aged women may have a few more challenges when it comes to losing weight, but they can certainly be successful at it. With a little extra effort and focusing on the right things, you can reach your weight loss goals. Working with a personal trainer can help you get there even faster. In the Vancouver, Washington area, I have helped many middle-aged women lose weight, and I can help you, too!