You’ve worked hard for a long time building your life, succeeding in your career, raising your kids…
Now that you’re in your best years, you should slow down and take it easy, right?
Your body deserves more and you deserve more!
The old adage is true: A body in motion stays in motion.
Strength training has the power to give life to your years and years to your life! Studies overwhelmingly support that participating in strength training, no matter your age, as the power to improve your quality of life and even your life span. You are NEVER too old to get the benefits – you just need the right guidance and support to make sure that you are performing exercises that are safe and effective for your body.
It’s normal to feel a bit uneasy when you’re trying something new (or for the first time in a while), but strength training is just that: training! You aren’t expected to know exactly what to do the first time you step into the gym or the first time you try an exercise. Remember your first day at work? Surely you had similar feelings of uncertainty, but look at you now!
Our team of coaches here at Movimento Fitness work with all kinds of people. From those who have never stepped into a gym before to those who have been active for years but want that extra guidance—we’re here to help everyone! Our goal is to make you feel comfortable and confident. We are here to make sure you feel good doing each exercise and that you walk out of the gym feeling proud of the work you put in. We customize your strength training programs completely around YOU!
So, where do you begin?
It may have been a long time since you’ve hit the gym, or maybe you haven’t stepped into a gym ever in your life. But here’s the honest truth:
Exercising is NOT about when you start, it’s about whether you start at all!
Here are 3 simple at home chair exercises you can get started with right now:
Leg Lifts
Starting with both feet flat on the floor, lift your left leg until it touches the underside of your desk (or as high as you can lift). Return to the starting position and repeat with your right leg.
Do ten sets of eight reps to strengthen your thigh muscles and your core.
Thoracic Rotations
Strengthen your core by rotating at the waist while remaining seated. Get into the proper position by sitting with your legs shoulder-width apart and your knees bent over the edge of your chair.
Rotate as far to the left as you can and hold for three to five seconds, then repeat on the right.
Calf Raises
Give your calf muscles a workout by raising your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds.
Hold for two to ten seconds, return to the starting position, and then repeat eight times.
Even if you tried those exercises just once, you’ve already taken your first step! But don’t stop there!
The benefits of exercising can have a lasting impact on the rest of your life. This is especially true for those of us over 50 who are at higher risk of conditions such as osteoporosis or heart disease.
Did you know?
~ A staggering one in two women and up to one in four men over the age of 50 will break a bone due to osteoporosis
~ Nearly 1 in 5 Canadian adults has high blood pressure
Participating in regular strength training and exercise can reduce our chances of suffering due to these conditions. Our bodies are incredible machines that always have the ability to get stronger, even as we age.
Need some more proof?
Here are some facts for you to consider:
- Most people start losing bone mass at a rate of 1% per year after age 40 because of age and inactivity. Studies also show us that non weight-bearing activities like swimming, walking, cycling have little effect on the prevention of bone loss. Strength training (also called resistance training) is the key component to slow bone loss and even help you build back bone density that you have already lost.
- In Canada 2.3 million Canadians are living with osteoporosis and over 80% of all fractures in people 50+ are caused by osteoporosis. According to studies by Harvard Medical, a staggering six out of 10 people who break a hip NEVER fully regain their former level of independence. Falls are NOT just a part of getting older and they do not have to happen! Clinical studies show us that strength training builds stability in your lower body cutting down your risk of falls.
- Research has shown that strength training burns more calories than any other activities. You burn MORE calories for up to 72hrs after your workout! That means that you’re increasing your metabolism and burning fat on an ongoing basis.
- Strength training is proven to help loosen stiff, achy joints and reduce pain. Studies continue to show that those who live with arthritis and lift weights experience less pain and discomfort than those who do not strength train.
- Researchers at Iowa State University found that lifting weights less than an hour per week can reduce your risk for heart attack or stroke by a whopping 40–70%.
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Strength training promotes the release of endorphins, which are natural mood-lifters, and regular exercise can reduce symptoms of depression and anxiety. Studies have shown that strength training can enhance cognitive function, memory, and overall brain health, reducing the risk of cognitive decline.
- One Harvard study found that previously sedentary men who began exercising after the age of 45 enjoyed a 24% lower death rate than their classmates who remained inactive.
Get Inspired
At 81 years young, our amazing member Edith is an outstanding example of how strength training can help you age actively.
Osteoporosis and arthritis have motivation (instead of barriers!) for Edith to continue training so that she can do what SO MANY people her age cannot.
We are so proud of Edith for recently hitting her 500 sessions milestone with us!
Check out her story:
We help women and men in their second half of life transform their strength, fitness, health and energy levels so they can do everything they want in life for years to come! We are passionate active aging specialists that provide custom strength training in a supportive environment.
Our 6 week Stronger for Longer program is the perfect place to start if you want all of the strength training in your life. We customize your training COMPLETELY around you, your fitness level, your goals, and any health concerns or limitations you may have. We work at your pace adn support you every step of the way. Learn more by clicking the green button below:
