Never too late to change fat into muscle and thrive in life

I have been working one-on-one to provide personal training for 72 year-old woman at 24 Hour Fitness on Sunrise.  She came to me in March, recently widowed, looking for an outlet and way to get improve her health and fitness for her children and soon to be grandchildren.

She has always been an active woman who participated in three and five-mile walks with her husband.  Still grieving her loss, she decided to join the gym to keep her mind busy and to better herself physically.   She started off with a beginner package and her body responded immediately to these five one-hour sessions.  Noticing the results and enjoying the time we spent together, she decided to invest in herself with the (20) half-hour session package.

This is a bright woman who was was hurting deeply but knew that she had a choice; she could sit and cry about her loss or she could pick up her chin and keep moving forward, as her dearly loved husband would have wanted her to do.  She also understands that the vitality of her eighties depends on the choices she makes in her seventies.  She committed herself 100% to her health and well-being.
Three times a week for six-weeks, I greeted this remarkable lady at 8:30am and put her through a progressively challenging exercise program designed to help her reach her goals.  As her body responded to the various training methods, I pushed a little further.  We laughed some mornings and groaned others but her dedication paid off.

My 72 year-old superstar decreased her body fat percentage by 4% and increased her self confidence 100% and her posture exudes this confidence.  Her body now moves more efficiently as an integrated unit; using more muscle fibers and burning more calories throughout her daily activities.   She is energized and although she is still grieving, she is ready for the next chapter in her life.

Here she is doing a stability ball birddog exercise......perfect form!!! Way to go Eeeeds.

Fall Prevention Muscles

Getting old ain't easy; our bodies are changing, our minds are wandering and our world is shrinking.  Unbeknownst to many, as these changes associated with aging take place over time, the risk of falling increases in direct proportion to the changes one experiences.

It may be one close call that shocks you back into you reality or it may be a fall that opens your eyes to the increased vulnerability of getting older.   Although falls are associated with getting older, they are not a normal part of the aging process; the risk CAN BE reduced.  The first step to remaining independent is to learn how the process of getting older affects one's balance system and the ability to react timely and appropriately.

We've all heard the old adage; "Use it or Lose it" and honestly that is the most true, most appropriate advice to keep in mind as our body clocks keep ticking and the years start adding up.  The "Use it or Lose it"principle applies to every facet of fitness; strength, balance, flexibility, endurance as well as  our brain, including memory and cognitive function.  If you do not practice skills and challenge yourself, your body and mind forget how to react.  In other words, what used to be "INSTINCTUAL" is forgotten; and the body/brain forget how to react timely and appropriately.

Relating to balance, the number one way to improve balance is to increase lower body strength.   The quadriceps or front thigh muscles are our "fall prevention" muscles.  With strong legs, a person is better able to walk, remain balanced and react to imbalances quickly which is why our leg muscles are called our "fall prevention muscles".  Therefore, it is essential that older adults engage in consistent lower body strengthening exercises.

This can be a daunting task for anyone who has trouble standing up, so all I'm asking you to do is stand up and sit back down.  Some people need to use their hands to get up and that's ok.  Just do this movement.  Some people have 'bad knees' and standing and sitting hurts their knees.  IF that is the case, I have two suggestions:

1.  Protect your knees:  Proper form leads to proper function.  If you're sitting down 'incorrectly', you may be placing an extreme amount of pressure on your knees which increases the pain.  My suggestion to you is envision the worst port-a-potty you have ever been in; the one that you're afraid to touch the seat.  As you sit down in your chair, LEAD WITH YOUR HIPS, not wanting to sit but to direct your buttocks over the seat.  As you reach back with your hips, your weight will shift to your heels and you will sit down slowly, leading with your hips, sensing that your buttocks is going past your heels.  
2. Use a HIGHER seat:    Some chairs (and toilets) are higher than others and we've all learned that the higher the seat, the easier it is to get up.  I want you to stand up and sit down for a personalized number of times every day, so if you experience pain while doing this exercise from a chair, put a pad on the chair or do this exercise from the side of your bed if it's higher than the chair so you can successfully do this exercise in the PAIN-FREE zone.    Listen, a partial sit to stand is better than none at all.  Find the seat height that works for you and do your sit to stands there, everyday.  

Instead of coming up with excuses, let's find solutions so you can do these exercises specifically designed to improve your balance and keep you on your feet, in your home, thriving in the life you have worked so hard to enjoy.

You are not alone; you are not the only person who feels that their 'balance isn't what it used to be'.  I am a balance specialist and fall prevention expert who has been working older adults of all ability levels, sizes, shapes, colors, culture and beliefs.  I am here for you.
Practical.  Applicable.  Realistic.   Exercises to Improve your Balance.
Educate.  Demonstrate.  Facilitate.  Research-based tools to use at home, at your convenience.