Strength Training: A Prescription for Aging Well

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If you aren’t strength training, you should be! It is never too late to start strength training and it will bring numerous benefits at any age.  Whether you are inactive or active, like exercise or hate exercise, it can make an incredibly positive impact on your life.  Let’s go over all the ways strength training can help you: Improve your sleep Increase cognition Increase your energy and metabolism  Increase longevity Improve your posture Increase your confidence Maintain independence as you age Increase bone density which reduces risk of osteoporosis Preserve and enhance muscle mass which progressively decreases with age if…

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Snow Shoveling Tips to Help you Stay Safe and Pain-free

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Luckily we haven’t had to do much shoveling this winter and hopefully it stays that way:) However, it seems like the next few days we may need to do some. I know some people who love shoveling which is great. I am not one of them but I do feel good after I finish. It is a good form of exercise and I usually love being outside unless it is completely freezing. Shoveling done smartly and safely can be a good way to stay active in the winter and get some fresh air. Here are my tips for making shoveling…

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How to Avoid Slips and Falls This Winter

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Winter is here which means snow and ice and being indoors more. Here are my tips to prevent slipping, tripping or falling this winter.  When getting out of the car plant both feet and hang onto the door before starting to walk to make sure you have your balance and that it isn’t slippery Dress warmly - cold muscles tense up which affects balance and can cause a fall - also being warm decreases joint stiffness Wear shoes with good traction, even if it is just for a very short distance Wear clothes that fit well - if they are…

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Tips for Traveling and Fitting Exercise in this Holiday Season

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The holidays are right around the corner, which is exciting, can be stressful, very busy, and can throw us off of our routine. I know for me, it is harder to make time to exercise. It is even harder to keep up with an exercise routine if you are traveling. Here are some tips to keep exercising during this busy and fun holiday season. If you are traveling by car, take breaks every 2 hours to to walk/stretch. This will help decrease aches and pains and keep your body happy. If in a car or a plane, pump your ankles…

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Home Safety Tips to Prevent a Fall

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Did you know that most falls happen in the home? There are ways to make your home more safe to decrease your risk of falling.  Here are some tips to prevent falls in your home.  1) Avoid having cords or wires on the ground or in an area where you have to walk around or over them 2) De-clutter! Avoid having clutter around, the less tripping hazards the better off you will be 3) Have proper lighting- keep spare light bulbs at your house and in an easily accessible place. Is there a light close to your bed? It is…

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Fall Prevention Awareness Week

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It is Fall Prevention Awareness Week! Fall prevention is so important, so let’s talk about it. Did you know that if you have fallen in the past year you are at risk for falling again? Did you know that even if you haven’t fallen but have a fear of falling that also increases your risk of falling? The good news is that falling is not a normal part of aging and there are ways to prevent and modify risk factors for falling. Here are some things to think about during fall prevention week: Have you had your eyes checked recently…

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Is it Pain or Muscle Soreness?

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I’m sure you have heard the phrase “no pain no gain” but is that always the case? There is a difference between muscle soreness and pain, they are not the same thing. Muscle soreness can be expected with exercise but it should only last a day or two. It is common to be sore after an intense workout or when doing new exercises. Soreness is typically generalized, can be widely distributed, can also feel like stiffness or fatigue, and may cause you to move slower but usually feels better with movement. Soreness will go away on its own after a…

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Don’t forget to Hydrate!

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It is officially Summer and the hot weather is here! With the warmer weather it is important to increase your water intake.  Staying hydrated is important for everyone but as we age it becomes more important and some times more of a challenge. As we age we start to lose our sense of appetite and thirst so we may not be aware we are thirsty/needing water. Medications can also increase risk of dehydration so ask your doctor or a pharmacist if you are unsure. Your body composition also changes as you age which causes less water to be in our…

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Ways to Make Exercise a Daily Habit

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Have you tried to get into a routine of exercising and it only lasts a few days? Here are some ideas to make exercise a daily habit.  One way to make exercise a habit is to do it right after a habit that you already have established. An example would be, after I wake up and brush my teeth I will exercise. Another example would be after I take off my work clothes I will put on my exercise clothes. Stacking your habits can make them stick better. You can think or write out all of your current daily habits…

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Benefits of Small Group Training

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Meeting with a personal trainer one-on-one may be intimidating to some people. It can also be intimidating to start a group fitness class that has a lot of participants. If either of these sound like you, you might benefit from small group training.  There are many benefits to small group training, such as: Exercise programs are designed by a personal trainer to meet your individual needs and goals The small group allows for camaraderie which can also increase motivation, accountability and make it more fun  The personal trainer is able to build a connection with each individual and give proper…

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