If you’ve got this “special sauce,” you’ll overcome any obstacles placed in your way to perform your best…anytime! Regardless of whether it’s sticking with lifestyle change to improve your health, a nutrition plan, cutting back on smoking or drinking, adhering to a medication regimen, following through with physical therapy appointments, or adhering to an exercise program, this essential ingredient will make all of the difference.
Have you ever been given this very simple, yet incredibly complicated advice from your doctor?
“You could really benefit from starting an exercise program.”
If so, you are lucky to have a doctor who understands the power of exercise! In fact, exercise has been proven to help prevent diseases, reduce pain, decrease dependency on medications and improve overall quality of life. (1) The benefits are seemingly endless. However, are you someone who hasn’t the slightest clue as to what to do next? Where should you go? Who should you ask for help? Fear not, because you are not alone! Take a deep breath and follow these simple steps to begin a safe, effective and lasting exercise program today.
If a medical professional suggests you begin an exercise program, what is their reasoning behind it? While “obesity is linked to more than 60 chronic diseases”, your doctor may not be suggesting that you need to lose weight, but instead, suggesting that you need to address a specific weakness. (2) Do you have a medical condition where weight loss or improved cardiovascular health could add more quality years to your life or reduce your dependency on medications? Asking your doctor to fully explain these questions will help you understand how specific exercises can improve your physical and mental wellbeing.
For example, if you have a heightened risk for falls, improving strength and balance is of utmost importance. However, if you are overly dependent on high blood pressure medications, your goal may be to improve cardiovascular health through aerobic activities. If you suffer from chronic pain or various forms of arthritis, the objective of your exercise routine will be more focused on enhancing mobility and flexibility, improving muscle imbalances and strength, as well as assisting with pain management through mindfulness techniques. Knowing your “why” is the first step towards clarifying your “how”.
The most important things in life are NOT things. -Anthony D’Angelo
It is rumored that Tom Brady, better known as the G.O.A.T. and the winningest quarterback in the NFL, spends over a million dollars a year on his health. Odell Beckham Jr., another famous NFL star, says that “I take care of my body each and every day. I put, probably, over $300,000 in my body in the offseason… It’s a lot to upkeep. I don’t ever want to decline.” (3) In all honesty, do you blame these athletes for spending so much money on their health when their health is their livelihood?
When a medical professional suggests that you begin an exercise program, it is because they believe it will help your overall mental and physical well-being. While you may not be a professional athlete, you may be someone who wishes to remain active and independent for the remainder of your life. Therefore, it is paramount to invest in a certified fitness professional or medical fitness trainer to help create a program that meets your individual needs.
Think about it like this, when your car needs to be fixed, do you try to fix it yourself or do you seek a certified specialist who will make an educated assessment, create a game plan and implement the necessary changes? I think it is safe to say that you will spend money on your car, but may scoff at the thought of hiring a trainer. What is more important? Things can be replaced, but people are irreplaceable. There are certified fitness professionals in your area you can find via a simple internet search or by posing a question on social media to your local chamber of commerce. With that being said, don’t be afraid to shop around and interview various trainers to make sure they are a good fit for you!
Find a job that you enjoy doing, and you will never have to work a day in your life. -Mark Twain
Mark Twain was onto something when he spoke about the importance of enjoying what you do! This same principle applies when you set out on an exercise journey. If swimming scares you or you have nightmares about running, then pick exercises that you enjoy. Do you love to dance? Try taking some dance classes! Do you enjoy riding your bike? Let that be a part of your new exercise routine. If you dread your exercise sessions, loathe your trainer or hate every minute of your workout, then it is not going to last. If it feels like work, it’s not going to work! Exercise should be an enjoyable, yet challenging, part of your day!
In addition, be sure that you take the time to assess how you are feeling and clearly communicate this to your trainer. If you are feeling run down, overly sore, or under-the-weather, your body is trying to tell you something. All of these signs are extremely important when it comes to enjoying the endless benefits of making exercise a part of your life. Now, let’s take action and begin to take control of your health.
Christine M. Conti, BA, M.Ed, is an international fitness educator and presenter. She currently serves as the Director of Membership for MedFit Network, sits on the MedFit Education Advisory Board and is a course author for MedFit Classroom. She is also CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation and co-host of Two Fit Crazies & A Microphone Podcast.
References
1 Roy-Britt. “How Diet and Exercise Can Prevent Disease. January 8th, 2020. www.elemental.medium.com How Diet and Exercise Can Prevent Disease | Elemental (medium.com)
2 Holland, Kimberly. “Obesity Facts in America.” Healthline. January 18th, 2022. www.healthline.com
3 Zeegers, Madilyn. Tom Brady Inspired Odell Beckham Jr. to Invest in his Body. April 6th, 2020. Tom Brady Inspired Odell Beckham Jr. to Invest in His Body (sportscasting.com)
In an age where the words PPE, boosters, and “the new normal” seem to be a part of everyday vernacular, it is time to ask some essential questions:
The answer to those questions lies within a Reimagined approach to “Wellness.”
Wellness, as defined in Dictionary.com[1], is “the quality or state of being healthy in body and mind, especially as the result of deliberate effort.” While this definition is suggestive of a more holistic approach to wellness, it is still does not adequately address the challenges now faced by the world community due to the devastating impact the pandemic has wrought.
As a result of COVID-19 and its resulting policies, there has been a profound impact on the mental and physical health of the world population resulting in higher instances of stress, depression, insomnia, PTSD, and anxiety.[2] Stress can activate inflammation in the brain and the body which is a common risk factor of 75%–90% diseases linked to morbidity and mortality (CVD, i.e., hypertension and atherosclerosis, metabolic diseases, i.e., diabetes and non-alcoholic fatty liver disease, and neurodegenerative disorders (i.e., depression, Alzheimer’s disease, AD and Parkinson’s disease, PD), cancer. [3]
The Wellness industry is booming, with people investing in their health more than ever before. But for some, this means they buy the latest fads and trends in hopes that it will lead to a healthier lifestyle. The truth is that unless you make a commitment to changing your life and taking control of your wellness goals, you’ll never see the results you want.
To move into the New Post Pandemic Era with a focus on long-term change, an integrated health approach is required. Understanding, not only how we move and fuel our bodies, but also how we relate and interact with the people, places and situations that make up our world is a key towards advancing beyond this pandemic. This New PPE approach will represent Wellness Reimaged, better positioning us to experience long-term health benefits.
There are countless programs – too many to name -that teach the what, when, and how’s of eating and moving. There are also an equal number of programs where mind set is in focus. While many of those programs provide essential information as to how to advance health, it is time to explore what may be missing to experience a state of “true wellness”. The road to attaining “true wellness” lies within the following 3-Step Process.
COMMIT:
DO:
LIVE:
Are you ready to create a Wellness Revolution?
Join Yes! Coach Lisa Charles for a free webinar from MedFit Classroom, The New PPE: Post Pandemic Era
Lisa Charles is a federal prosecutor turned singer/actress, wellness expert, certified health coach/consultant, and an acclaimed speaker. She served as the Fitness/Wellness Research Coordinator for the Rutgers University Aging & Brain Health Alliance, and is the CEO of Embrace Your Fitness, LLC, and the Author of YES! COMMIT. DO. LIVE.
References
Falling is an issue for almost every chronic condition discussed in this text, from peripheral neuropathy to CVA’s, as well as sarcopenia that leads to fragility. Things like poor hearing, dizziness, joint stiffness or even wearing glasses can also disrupt a person’s balance. Some medications such as blood pressure, sleep medications and antidepressants may influence balance. A bad fall can make a chronic condition even more disabling. The consequences of a fall include serious injury, limited activity and significant medical costs. Many older people never fully recover from a fall.
If they are going to fall, most people (particularly stroke victims) will fall toward their weak side. They can also fall forward or backward. They fall primarily because their muscles are weak and their legs crumple under them or because their balance is poor. The American Geriatrics Society suggests fall screening be done at each annual doctor’s visit. Tell your client to mention to the doctor if they are having a balance problem or have fallen within past 12 months.
Safety Tip
If the person’s left side is weaker, stand at the person’s left side and just a little behind. Put your right hand on their belt or transfer / gait training belt and your left hand on the front of their shoulder. In this position you can push back on their shoulder and push forward on their hips to straighten them up, or you can pull them against yourself. In case you cannot hold the person up, you are in a good position to ease them gently to the floor if they should start to fall. Remember to use good body mechanics. If a person is falling, you can do more harm to your back and to them by straining to hold them up than if you ease them to the floor. You should never hold a person only by the arm or let them hold onto you, because if they suddenly start to fall, you will both fall over.
Tip: Transfer belts are available at most drug stores.
Keeping the walkways well lite is a good precaution. Nightlights on. To make house safer consider the following top 10 safety checklist items:
Reprinted with permission from Karl Knopf
Karl Knopf, Ed.D, served as the Director of The Fitness Therapy Program at Foothill College for almost 40 years. He has worked in almost every aspect of the industry from personal trainer and therapist to consultant to major Universities such as Stanford, Univ. of North Carolina, and the Univ. of California well as the State of California and numerous professional organizations. Dr. Knopf was the President and Founder of Fitness Educators Of Older Adults for 15 years. Currently, he is the director of ISSA’s Fitness Therapy and Senior Fitness Programs and writer. Dr. Knopf has authored numerous articles, and written more than 17 books including topics on Water Exercise, Weights for 50 Plus to Fitness Therapy.
References
The combination of physical intensity with cognitive complexity is where the magic happens when it comes to fitness for brain health. Here’s one way to do it.
There are no superfoods. But there are SuperVillian Foods. We created them in a lab. “Superfoods” are just the normal, healthy foods we have consumed for all of human history. They have no superpowers and have difficulty balancing out the damage from SuperVillian Foods.
The sayings, “Getting better with age” and “Age is just a number” are common sayings, but are they true?
Aging gracefully doesn’t mean you look like a 20-year-old; it simply means you’re able to enjoy life and live it to the fullest. Luckily, feeling as good as you did 30 years ago is as easy as taking good care of yourself.
As the largest organ on your body, your skin should receive extra care to keep you looking and feeling your best.
By taking care of your skin, you can protect your body against various forms of infection, blemishes, like as age-spots, and boost your sense of touch.
Here are some simple, effective tips to follow:
Exercise is without a doubt one of the most effective methods of keeping your body healthy and happy. Regular exercise is proven to lower your risk of developing chronic disease like heart disease and cancer by strengthening your immune system and heart, while also improving sleep, regulating your mood and keeping your body at its best
If you are just starting out with exercise, start with low-impact exercises like walking, swimming or cycling. If you are aiming to build strength, invest in some resistance bands and light weights. The key is to start slow and work your way up. Don’t try and jump into heavy weight-lighting; this only increases the risk of injury – especially if your body isn’t used to exercising.
You can also search the MedFit Network public directory to find a fitness professional in your area.
Another important aspect to consider is your diet. What you put into your body accounts for many health factors, such as muscle mass, stored fat and blood sugar levels.
Try including the following in your diet:
Being under constant stress is just as bad as having an unhealthy diet. It causes premature aging, wrinkles and puts you at greater risk for a heart attack or stroke.
It’s no wonder then that one of the secrets to aging gracefully is to use proven stress relief techniques like:
Not only will this improve your overall physical health, but your mental health as well!
By taking care of yourself, inside and out, you will start to notice a few changes in your mind and body as you age gracefully:
Nick is a personal trainer and fitness enthusiast by profession, and a freelance writer by passion. During the COVID-19 pandemic, he decided it was the best time to extend his love of health and fitness into his love for writing. Ever since then, Nick has been sharing his knowledge and insight with his readers, teaching them through his informative, interesting articles.
References
In the world of medical and mainstream fitness, assessment methods and tools abound. We like to pre-test and post-test and record our findings to show positive change toward the betterment of our clients’ general health. But what about their well-being? Are we asking them how they are really doing on that day and in general? Should we probe further or would that be invasive and make our older client feel uncomfortable and possibly interrogated?
Something strange is happening to the fitness industry. Or maybe it already happened – years ago – and I’m only just noticing now (having no social media presence can be a mixed blessing). There’s a shift in how fitness is being packaged and sold, a shift that emphasizes an almost slave-like devotion to the self. During my lifetime the act of “working out” was usually presented as democratic in nature, a basic right accessible to all. Now, it’s being rebranded as a sort of mandatory luxury item for this generation of digital nomads.
Hell, even the language has changed. Health is “wellness”; exercising is “training”; getting a massage is “self-care.” Forgive me for coming off as a younger Andy Rooney, but back in my day you’d hit the gym a few times a week, either before or after work, and that was that. Maybe you’d play some ball with buddies on the weekend, maybe run an easy 5K Sunday morning. Food mattered, but it wasn’t something to stress over.
Today the expectation is to be up at 4 a.m. for morning meditation and journaling while riding out the final wave of your 12-hour daily fast. Breakfast – and every morsel that passes your lips thereafter – is posted on Instagram for the approval of the oh-so legitimate dietitians, trainers and food scientists who lurk in the comments section. Your workout is no longer just that, it’s an “experience” to be shared with your tribe/team/pod, one that we must pause and express gratitude for whenever possible (quick, grab your journal!).
By now you’re likely wondering what my point is. Hasn’t the pursuit of physical perfection and ultimate longevity always been just a tad self-indulgent? And what’s wrong with indulging the self anyway? My point – and my problem – is that entry into this cult of wellness comes at a ridiculous cost, in both the literal and metaphorical sense of the word. Forget for a moment the time commitment required; society is being duped into believing you need a Fitbit, compression shorts and a $200 pair of lifting shoes to get in shape, when a notebook, sweatpants and Chuck Taylors will do just fine.
Of course, there’s always been a market that caters to the well-heeled. Peloton presents the most extreme example of this absurdity. Have you seen how much those bikes cost? And then there’s the monthly membership to boot. You could fly first-class to France and tour the countryside on your own damn bike for the same price. The same goes for Equinox – not a gym, but a “temple of well-being” that charges its parishioners thousands of dollars for the privilege of spilling sweat inside its walls.
Pay attention to the way these products are being positioned. Peloton ads feature every day, average folks pedaling away on $3,000 machines in their unspectacular homes. Lululemon ads feature every day, average folks running and bending and lifting in outfits that cost more than most people make in a day. The message is clear, yet entirely incongruent with reality. At least Equinox has the decency to showcase their upper crust offerings in the proper context; in keeping with the tradition of aspirational luxury brands, their ads make no sense at all.
Getting in shape doesn’t require a payment plan or a line of credit. I’ve spent time in posh gyms and I’ve spent time in musty warehouses and I can assure you there is next to no correlation between high fees and quality of service. In Toronto, Hone Fitness offers memberships for as low as $30 a month and you can bring a friend whenever you want. The YMCA has 120 fitness centers across Canada with fully-equipped weight rooms and loads of fitness classes; their membership subsidy program ensures everyone, regardless of income, can cycle their stress away. You may not be able to bathe yourself in eucalyptus-infused steam showers afterwards, but really who needs that anyway?
Paul Landini is a personal trainer, health educator and fitness columnist with The Globe & Mail. He specializes in making fitness fun and accessible to all, regardless of their age, gender or abilities. Paul has been a long-time advocate for plant-based nutrition and loves nothing more than dispelling the many myths surrounding vegan and vegetarian diets.