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1/16/2023

January 16th, 2023

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Jiggle No More: Weight Lifting Exercises For People Over 50

Author- Angela Gallegos Future Fitness Personal Training

​Introduction
Many people believe that weightlifting is only for young people. However, this is not true! There are many benefits to weightlifting for people over 50 years old. Weightlifting can help improve bone density, joint function, balance, and flexibility. It can also help reduce the risk of falling.

There are a few things to keep in mind when starting a weightlifting program. It is important to start slowly and gradually increase the intensity of the workouts. It is also important to use proper form and technique.
​

In this article, we will provide 10 easy weightlifting exercises for people over 50 years old. These exercises can be done at home with no equipment. So, there is no excuse not to get started!


​1. Why staying active is important

As we age, it is important to stay active and maintain a healthy lifestyle. There are many benefits to staying active, such as reducing the risk of chronic diseases, improving mental health, and reducing stress levels. However, many people find it difficult to stay active as they age. This is where weightlifting comes in!

2. The benefits of weight lifting

​There are many benefits to weightlifting for people over 50 years old. Weightlifting can help improve bone density, joint function, balance, and flexibility. It can also help reduce the risk of falling. In addition, weightlifting can help improve mental health and reduce stress levels.

​3. Here are 4 easy weight lifting exercises for people over 50 years old

​Squats

There are many benefits to weightlifting for people over 50 years old. Weightlifting can help improve bone density, joint function, balance, and flexibility. It can also help reduce the risk of falling. In addition, weightlifting can help improve mental health and reduce stress levels.

Planks

Planks are another great exercise for targeting belly fat. To do a plank, get into a push-up position. Bend your elbows and rest your weight on your forearms. keeping your body in a straight line from your head to your ankles. Hold for 30-60 seconds and repeat for 3-5 sets.

​Lunges

Lunges are a great exercise for strengthening your lower body and targeting the muscles in your core.
Lunges, stand with your feet together and step forward with one leg. Lower your body until both legs are bent at a 90 degree angle. Push up with your front leg to stand back up. Repeat for 10-15 reps, and complete 4 sets

​Step-ups

Step-ups are a great exercise for strengthening your lower body and targeting the muscles in your core.
​To do step-ups, stand in front of a step or bench and place one foot on the step. Step onto the step and then step back down. Repeat for 10-15 reps, and complete 4 sets

​4. Getting started

If you are new to weightlifting, it is important to start slowly and gradually increase the intensity of your workouts. It is also important to use proper form and technique. Here are a few tips to get you started:

Warm up

​Always warm up before you start lifting weights. A good warm-up will increase your heart rate and prepare your muscles for the workout.

Start slow:

It is important to start slow and gradually increase the intensity of your workouts. If you try to do too much too soon, you may injure yourself.

Cool down

​Always cool down after you finish lifting weights. A good cool-down will help your body recover and reduce the risk of injury.

​Listen to your body

​If you feel pain, dizziness, or nausea, stop the exercise and rest.

Use proper form

​It is important to use proper form and technique when lifting weights. If you are not sure how to do an exercise, ask a the trainers at Future Fitness Personal Training in Downtown Oxnard. They have over 35 years experience helping the residents of Ventura County!

​Conclusion

There are many benefits to weightlifting for people over 50 years old. Weightlifting can help improve bone density, joint function, balance, and flexibility. It can also help reduce the risk of falling. In addition, weightlifting can help improve mental health and reduce stress levels. If you are new to weightlifting, start slowly and gradually increase the intensity of your workouts. It is also important to use proper form and technique.

1/16/2023

BUST THAT BELLY POOCH:  WEIGHTLIFTING EXERCISES FOR PEOPLE OVER 50  January 16th, 2023

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3/3/2022

What Does Wellness Mean to You?

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Wellness can be described in many ways. It is a concept that means something different to everyone. How we imagine wellness on an individual level varies from how our family and friends see their respective pictures of wellness. Identify the dimensions of your personal wellness, prioritize, and begin to understand more deeply what wellness means to you.

    How do you define wellness?

    Of course, wellness can be described and defined in many ways. Merriam-Webster refers to wellness as “the state of being in good health, especially as an actively pursued goal.” The Global Wellness Institute defines wellness as “the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health” (Global Wellness Institute, 2022), while the National Wellness Institute considers wellness to be “an active process through which people become aware of, and make choices toward, a more successful existence” (National Wellness Institute, 2022).
    The verbiage used to define what wellness is as a concept or state of being may differ between sources and organizations, but there are common threads tying each definition together: a process, the active pursuit and lifestyle choices.  
    The Many Dimensions of Wellness
    Wellness is a concept that means something different to everyone. It is fluid and requires a continuous commitment and renewal of that commitment. Wellness is not only described differently by various sources, but the dimensions which make up one’s personal picture of wellness are also diverse.
    Dr. Bill Hettler, co founder of the National Wellness Institute, first described wellness as a six-sided model in 1976. The dimensions originally included were emotional, occupational, physical, social, intellectual and spiritual (NWI). You can find a full description of each of these six dimensions here. Though other models exist and include additional dimensions (financial and environmental, for example), there is common ground between all: to be well or achieve optional wellness requires a balance or harmony between multiple facets of human existence that transcend the physical body (or health).

    Paint Your Picture of Wellness

    Fortunately, wellness, like art, is subjective; wellness is a picture we can paint for ourselves with respect to our individual lives and the areas we deem valuable and consider priorities. Further, how we imagine wellness on an individual level varies from how our family members, friends and colleagues see their respective pictures of wellness.
    So, where do you begin? How do you prepare to paint your personal picture of wellness? First, identify what it is you already have that relates to the dimensions that are important to you. Then, evaluate how “colorful” or fulfilled each area is. Finally, define what elements you need to complete your picture. For example, what “colors” are missing? What actions will you take to add those missing colors or pieces?
    Before painting your masterpiece, begin by reflecting on and addressing these five prompts:
    1. When I think about wellness, what images, symbols, or words come to mind? For example, when I think about wellness, the infinity symbol comes to mind. I view wellness as a process that we commit to at the beginning of every day. By asking yourself this question, your most valued dimensions may emerge based on the words and images that enter your mind.
    2. When I think about my life in terms of work, home and personal, how balanced do I feel? What barriers affect me in achieving my desired level of balance?
    3. When I think about joy, what things, activities, people or places bring me joy?
    4. What occupies my headspace daily? Here you may identify what detracts from your joy.
    5. When I think about myself as a whole person—mind, body, spirit—what area appears lacking? Why?
    After taking time to reflect on these questions, you can use a checklist or table method to begin illustrating what your current picture of wellness includes and what you hope to add to complete the picture.
    Let’s look at an example of how you would do this for each dimension or “color” related to your optimal picture of wellness. To personalize this process and offer something to you to connect with, I used my own example of one of my priority dimensions, the intellectual dimension.

    Intellectual Dimension Inventory

    To me, this dimension includes four primary areas or “shades.” (Note: Areas that comprise this dimension may look different for you, and that’s O.K.)
    • Interests and hobbies
    • Continuing education
    • Leisure learning
    • Networking
    Using a table or grid like the one below, I evaluated the intellectual dimension of my wellness picture.
    Area
    Current Actions
    Current Needs/Goals
    Resources to Address Needs

    Leisure learning

    Networking

    Interests and hobbies

    • None
    • To read/listen to a non-exercise science related book for fun
    • Audible
    • Bookstore
    • Highly active in social media platforms and professional networking sites
    • To attend a conference this summer to expand my professional network and learn new information
    • Scrap booking
    • Writing
    • Cooking
    • None that I see currently
    • N/A

    Continuing education

    • Attending webinars
    • Reading professional journals
    • Enrolled in two classes
    • None that I see currently
    • N/A
    From this example, it looks like my intellectual dimension (or color) and the areas (or shades) I relate to are mostly fulfilled (or colorful) except for leisure time learning and a desire to network more consistently this summer. I identified actions I can take and resources to support those actions.
    Implement this exercise for each of your priority dimensions. Once you do, you can narrow down an area of focus (i.e., one dimension). Address the area or dimension you feel is the most lacking or the least colorful. As with goals, it’s not useful to pursue all goals at one time. Small steps lead to greater progress and satisfaction and, the most critical element of life, joy.
    However you define it, view it, or express it, wellness is as individualized as it is multifaceted. It’s a process that is continually renewed through the daily habits we practice and the choices we make. It will shift over time and each “color” can fade and be brightened once again. The key is developing a sense of awareness about what you need and desire for your picture to be both complete and optimal for you.

    Author

    by  Dr. Erin Nitschke
    on February 17, 2022
    acefitness.org

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