A massive study made headlines by concluding that not exercising is worse for your health than smoking and diabetes.

But many readers over 50 will be glad to know that the study also has a vast age-related finding: The spectacular benefits of exercise have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic.

The study says that sedentary people are almost four times as likely to die early as those who exercise regularly. It looked at 122,000 people who were tested on treadmills over 13 years.

“There is no ceiling for the benefit of exercise,” he said. “There’s no age limit that doesn’t benefit from being physically fit.”

So, if you’re already exercising regularly, then keep it up.

But sadly, most Americans of all ages don’t get enough exercise. Some good news: People over 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center.

We believe this study and the trend show – that exercise is suitable for everyone, regardless of age. Try our 21-Day Strength and Balance Program to see guaranteed, and let us show you how comfortable, safe, and fun it is to stay healthy and live longer.

Did you start the new year with a big fitness goal – like losing weight or going to the gym three times a week?

And have you found it hard to stick to it, like so many people do every year?

While setting goals can motivate, it’s easy to get discouraged when we don’t see immediate progress or face unexpected setbacks. Instead of focusing on specific goals, what if we shifted our attention to the process of improving ourselves every day, one step at a time?

Think back to when you took out a mortgage or a car loan. It was overwhelming to imagine paying it all back at once – and much less overwhelming to rely on the schedule of payments, right?

There were roadblocks then, but you overcame them.

And now, if anyone feels shy about joining a gym, especially later in life, we get it, and we’re here to make it as welcoming, fun, and safe as possible—no need to worry. You’re starting too late or won’t know what you’re doing. With the right mindset and approach, anyone can become a fitter, healthier version of themselves, regardless of age or fitness level.

Focus on the Process, Not the Goals

So, let’s forget about outcomes for now and focus on doing what’s necessary to live the healthy life you deserve.

1. Never underestimate the Fun Factor! Choose activities you enjoy. Maybe you prefer strength training, yoga, or cardio workouts. Experiment to see what you like best and what makes you feel good. Please talk with us about your goals, and be open-minded about what might help get you where you want to go.
2. Set realistic expectations. Aim to improve daily, even just taking a short walk or squats at home. Don’t try to do too much too soon and get disappointed when significant results don’t come immediately.
3. Listen to your body and adjust your routine as needed. Don’t push too hard or try to keep up with others at the gym. If you’re feeling tired or sore, try something else. A good trainer will adjust workouts for any concern you have.
4. Seek support and guidance. Ask a personal trainer or gym staff for exercise advice and proper technique. Join one of our classes or small-group sessions, or find a workout buddy. You’ll keep each other motivated and accountable.
5. Celebrate your progress and be kind to yourself – just like a friend. Remember the joy in the journey, not just the destination. You improve your health and well-being whenever you go to the gym or do something active. Smile at your progress and the positive changes you’re making!

All it takes is a little effort every day, and it all adds up over time to a better, stronger, more vibrant life for you to enjoy. See us, and let’s get going! If you are ready to improve the quality of your life by restoring your strength, improving your balance, & reducing your joint pain so you can enjoy your favorite activities, try our 21-Day Strength and Balance Program for guaranteed results!

Regarding Valentine’s Day gifts, anybody can come with a box of chocolates and red wine.

Not that there’s anything wrong with either one! But… wouldn’t you be showing a more supportive love with a fitness-related gift to keep your sweetie encouraged?

Here are a few ideas to get you thinking in the right direction!

1. The Etsy artisans have many clever, unique gifts, and you can personalize many. Enter the rabbit hole here.
2. Put together a gift basket of healthy snacks and supplements that match your beloved’s diet or lifestyle. This could be a ton of fun to put together.
3. A water bottle that also stores phones, keys, wallets, etc.
4. A couples massage – or massage oil to use at home.
5. Sexy nightwear. From silky lingerie to plain white boxers, the options are endless.
6. An upgrade at the gym. Get your S.O. a session, or several, with a trainer, for example.
7. Order a big bunch of healthy fruit, starting with Edible Arrangements. They have some beautiful Valentine’s Day packages.
8. Standbys, like leggings, socks, or a new yoga mat.

And finally, a gift that costs nothing: Your support and encouragement. Nothing says “I love you” more than “Let’s stay healthy for each other.” If your partner is fit or trying to get started, offer support.

If you and your significant partner want to join a gym filled with like-minded peers who will offer extra support in your health and fitness journey, try our 21-Day Strength and Longevity Program, and one of our functional aging experts will assist you in reaching your fitness goals.

Millions of people don’t get enough sleep every night, even if they know how important it is to their physical and mental health.

And as we age, some people have extra trouble getting the right amount of rest (which varies for each individual, of course).

But here’s one thing everyone should know: Exercise will help you get more and better sleep. Studies show that regular, moderately intense exercise improves sleep length and quality. Whether it’s walking, running, weightlifting, yoga…

“Sleep quality and quantity are two important aspects of reducing stress, improving mood, and providing lots of energy,” the Functional Aging Institute says. “Lack of sleep and stress go hand in hand.”

The National Sleep Foundation adds, “Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight, and energy level.”

After 65, sleep issues can increase accidents, falls, cognitive decline, depression, and more.

Here are a few tips for restful nights.

• Don’t exercise too close to bedtime since it can stimulate your brain and raise your body temperature, changes that can keep you up.
• Maintain bedtime routines and schedules.
• Get some sunlight every day.
• Keep your bedroom cool, dark, and free of electronics.
• Avoid caffeine after noon and too much alcohol close to bedtime.
• Don’t drink much of anything as bedtime approaches; it could make you need to get out of bed.
• Talk to your doctor about chronic issues. You could have sleep apnea or another serious but treatable disorder.

When you’re not sleeping, train with us at Your Personal Best Training Studio, where our functional aging experts can assist you with your health and fitness goals. Try our 21-Day Strength and Longevity Program to restore your strength and improve your balance. Guaranteed results.

Todd Allen and his wife took a European trip seven years ago.

He felt terrible by the time they got home.

Blood tests revealed cancer. Stage 4. Bone marrow.

Todd underwent 18 months of chemotherapy and had knee and hip surgery.

Never much for exercise, Todd then made a decision: “After the recovery, I said I gotta get my act together.”

“I’ve been a gym rat ever since,” Todd, now 65. Now, with a healthy prognosis, he wakes up early each morning to lift weights, runs stairs, and do other physical activity. “I look better now than I ever have in my life.”

The Research on Exercise and Cancer

Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering the risk of heart attack, stroke, diabetes, and more.

Strength training is essential to help maintain muscle and bone density. People generally lose muscle mass with age, and cancer exacerbates the decline.

The National Cancer Institute shares robust data about how exercise can reduce the risk of certain cancers:

• Breast cancer by 20 to 80 percent
• Endometrial cancer by 20 to 40 percent
• Colon cancer by 30 to 40 percent

The Clinical Oncology Society of Australia issued formal guidelines recommending exercise as a part of treatment for all cancer patients. It said:

• Exercise should be a part of standard care for cancer patients to fight the disease and the side effects of treatment.
• Treatment teams should promote physical activity so patients meet exercise guidelines.
• Patients should be referred to an exercise physiologist or physical therapist.

“If we could turn the benefits of exercise into a pill, it would be demanded by patients, prescribed by every cancer specialist, and subsidized by the government,” said Dr. Prue Cormie, author of the organization’s report. “It would be seen as a major breakthrough in cancer treatment.”

A healthy lifestyle should include exercise – which also helps limit other factors like obesity and blood pressure before and after cancer.

After treatment, exercise helps restore self-esteem and a sense of control, which cancer strips from patients, says Andrea Leonard, founder of the Cancer Exercise Training Institute. “Teaching them to regain control empowers them, increases esteem and confidence, and takes them from victim to survivor.”
‘Let’s Get Some Life While We’re Here

For Todd Allen, working out at the gym brings him the variety, social interaction, and mental health benefits he craves.

“I love the comradery,” he says. “You have to show up, or you get razzed. That’s key for consistency.”

With his health now solid and his outlook bright, Todd is committed to enjoying every day.

“Let’s get some life while we’re here,” he says. “I’m going to hold onto this thing for as long as possible.”

If you want to lower your risk of a heart attack, stroke, diabetes, and cancer while building a camaraderie with like-minded peers, Your Personal Best Training Studio is for you. Our team of functional aging specialists will assist you with your health and fitness goals. Try our 21-Day Strength and Longevity Program to get guaranteed results.

You might not realize it, but if you’re getting fit or staying fit after 50, you are riding the wave of one of the hottest trends in fitness around the world.

TWO trends, actually, according to the American College of Sports Medicine (ACSM), which has released its 17^th annual survey on the hot topics in the fitness industry.
Ranked No. 1: wearable technology, like smartwatches and fitness trackers that can monitor heart rate, calories, and other data.

No. 2: Strength training with free weights, like barbells, dumbbells, and kettlebells.

No. 3: Body weight training uses the body as its source of resistance.

Now, each of the top three applies to people over 50, right? You might wear a smartwatch, and we know that strength training is essential for healthy aging, whether with free weights or body weight.

But the fourth and fifth items on the list get right to it.

No. 4: Fitness programs for “older adults” made a comeback into the top 10.

No. 5: Functional fitness training focuses on improving balance, coordination, functional strength, and endurance for everyday activities outside the gym.

This doesn’t surprise us since we are big believers and advocates for fitness over 50, including functional fitness, whether you want to:

• Achieve athletic excellence or maintain a healthy weight…
• Travel the world with confidence, or play with your grandkids…
• Or feel better, move better, and look better while making your doctor and spouse happy.

If those are “trendy” concerns, we are pleased to be considered “cool.”

The list reflects some interesting changes fueled by the Covid-19 pandemic. For example, home gyms fell from No. 2 last year to No. 13.

“The health and fitness industry is returning to the basics,” said Walter Thompson, former ACSM president and lead author of the survey. That follows how fitness professionals pivoted during the worst months of the pandemic to provide service for people wanting to exercise primarily at home.

Take This as Encouragement

We hope this year’s list gives you a little extra encouragement to exercise or keep at it. We know it’s challenging either way sometimes, especially if you are starting.

But this shows that you’re not alone as an “older” adult pursuing a healthy lifestyle! And we are here to help you feel comfortable, stay safe, and achieve results for the lifestyle YOU WANT TO LIVE.

Finally, it’s interesting to see how various regions and countries rank trends. For example, Australia ranked “Fitness Programs for Older Adults” first, and Spain led with functional fitness.

Europe put “bodyweight training” at the top, Mexico liked weight loss programs, and the United States matched the overall global ranking for the top spot, wearable tech.

Fitness over 50 knows no boundaries. Let’s get it! At Your Personal Best Training Studio, our Functional Aging Specialist will improve your balance, functional strength, and endurance. Start now by trying our 21-Day Strength and Longevity Program.

This meal-in-a-bowl is slightly adapted from one in the couple’s new cookbook, “Rice is Life: Recipes and Stories Celebrating the World’s Most Essential Grain” (Chronicle, $29.95). It’s fortifying, simple to make, and flavorful enough to convince you to get to know this ancient gluten-free grain better. Black rice can now be widely found in health food stores and Asian markets and increasingly in many supermarkets. Serves 4. – Susan Puckett

Ingredients

1. ¼ cup plus 1 tablespoon extra-virgin olive oil
2. 1 large yellow onion, halved and thinly sliced
3. Kosher salt
4. 1 pound Brussels sprouts, trimmed, halved, and thinly sliced crosswise (or shredded with a food processor fitted with a shredding blade)
5. 1 cup non-sticky black rice, such as Lotus Foods Forbidden Rice, cooked according to package directions
6. Zest and juice (about 3 tablespoons) of 1 large lemon
7. 4 large eggs
8. Freshly ground pepper

Instructions

1. Heat ¼ cup of olive oil over medium heat in a large skillet. Add the onion, season with about ½ teaspoon of salt, and cook, stirring, until barely softened and golden brown, about 10 minutes.
2. Add the Brussels sprouts, season with about ¼ teaspoon of salt, and cook until softened, about 4 minutes.
3. Stir in the rice and cook until heated through about 1 minute.
4. Add the lemon zest and a tablespoon of lemon juice, turn off the heat, and taste for seasoning, adding more salt or lemon juice if desired.
5. Meanwhile, in another large nonstick skillet, heat the remaining tablespoon of olive oil over medium heat. Crack the eggs into the skillet and cook, flipping once until the whites are set, but the yolk is still runny, about 3 minutes total. (Or for sunny-side-up eggs, cook without flipping until the bottoms are set, then lower the heat to medium-low until the white are fully set.)
6. Spoon the rice and Brussels sprouts mixture into wide bowls, top each serving with a fried egg, season with a bit of salt and pepper, and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Moving with stability and control can become more challenging as we age. If you’ve noticed this, it might be time to start exercising to increase your mobility.

For example, can you squat down and then get back up? Do your joints ache, like your wrists, hips, and knees?

With poor mobility, we can lose the ability to do things we enjoy, have a higher risk of falling, and experience social isolation.

Studies suggest that the more we exercise, the better off we’ll be. Mobility limitations in older adults are commonly caused by low physical activity, strength or balance impairment, obesity, and chronic illness like diabetes.

In addition to strength training, mobility work often includes foam rolling, mobility drills, and stretching. By working out to increase our mobility, we help avoid injury; protect and support joints; and maintain a fuller range of motion.

For maturing, active adults, mobility work is essential for a safe, healthy lifestyle – whether picking up grocery bags or kettlebells, cleaning the house, or completing a workout.

The right exercises can prevent bad posture, pain, and physical dysfunction.

Take an active role in maintaining your mobility so you can live the life you want to live. We’re here to show you how. Our 21-Day Strength and Longevity Program is perfect for you.

There’s bad news about new year’s resolutions, and then there’s good news.

First, the bad news: Most of them fail.

Now the good news: People over 50 have more life experience and tools to succeed at them. You’re more realistic, focused, and balanced.

As fitness experts, we know that plenty of people start each year wanting to get in shape. So, they join a gym or studio like ours, determined to stick with it, lose weight, eat better, etc.

That’s great. We want everyone to gain the benefits of exercise. But not as many incorporate fitness habits into their lifestyle for the long term.

We’re here to help. We look forward to answering any questions you have. Here are a few ideas to get you thinking on track.

1. Embrace Your Hard-Earned Wisdom. Nobody knows you better than you, especially at this point in life. You’ve set and reached many goals before. You know which kind of exercise you like, what time of day works for you, etc.
2. Forget Anyone’s Expectations. Along those lines, shake loose society’s standards about what your body is “supposed” to look like. If for no other reason, move your body because it makes you feel good. The rest will follow.
3. Focus on Movement, Not Weight. That number on the scale is not the most crucial factor.
4. Slow Your Roll. By now, you’ve probably learned the value of starting with one specific goal. It can be as simple as walking around the neighborhood three times a week or joining one of our sessions a certain number of times per week.
5. Revel in Your Freedom. People over 50 tend to have fewer children at home, so there’s less pressure to rush back to the daily grind after the holiday break. And retired people get even more freedom from the onslaught of job stress after the period of holiday bliss.
6. Remember What You Want – Specifically. Get specific. (“I want to play ball with Timmy this spring,”… “I want to feel stronger on the golf course,”… “I want to look good when I walk my granddaughter down the aisle.”). Remember this goal whenever you’re frustrated or need motivation.
7. Count Your Blessings. Exercise is a celebration of what we can do – not punishment for other actions. It’s a chance to show you want to be here and happy for as long as possible. Gratitude is a much better motivator than complaining or channel-surfing.
8. Grab a Buddy. Many people are more likely to succeed with someone than alone, whether with a friend, adult child, or spouse. Or come in and make new workout friends here. The social component is one of the countless blessings of being a member.
9. Avoid the Label. Don’t think of it as a “New Year’s Resolution.” That’s too much pressure! You’re moving that body every day, one day at a time.

Remember, we’re here for you! Let one of our functional aging experts help you reach your goals. You can start now by trying our 21-Day Strength and Longevity Program.

A motto can be effective for anyone trying to get in shape.

Angela Staab uses one you’ve heard of before or seen on T-shirts.

But she also has come up with her bit of advice and encouragement:

“You can’t be a slug.”

Now almost 80, she has used it to motivate her through life as a “senior athlete,” working out with a trainer regularly, enjoying time with family, and improving her quality of life.

It’s GREAT advice for anyone at any age, regardless of your current physical condition.

Here’s the story of how she came to it.

No Time to Exercise, She Thought

At age 55, Angela was a busy healthcare executive with a family who didn’t have time to exercise.

At least, that’s what she thought until one 5K race changed everything for her.

Angela had a goal of finishing in 45 minutes so her team would get the points for her run. But with just two weeks to train, she didn’t know if she could do it.

With her daughter’s encouragement, she won her age division, finishing in 36 minutes.

That was 24 years ago.

She hasn’t stopped exercising since.

Now, Angela is proof that you don’t have to be in shape to start exercising – and that you can start later in life and still gain all the benefits of regular physical activity.

“My running gave me peace of mind, so I kept doing it,” she says.

Angela has been recognized as a national champion by USA Track & Field 14 times in an array of running and throwing events from the middle distance to discuss, to hammer, to shot put, to the javelin, and super weight.

She will go to Pittsburgh, where she was born and raised, for the 2023 National Senior Games and compete in at least nine events. She will be 80. She has competed in previous national and international senior track meets.

How She Keeps Going

She was advised to start using a personal trainer when training verged on becoming too much. So, she does this to prevent injury and maximize her time and effort.

She does a range of exercises twice a week, including weightlifting, bicycling, and using the elliptical machine. On other days, she also runs and cross-trains with pickleball and swimming.

She has arthritis and had a hip replaced four years ago, but she has no plans to slow down.

Her motto is, It’s not how old you are but how you are old.

You’ve seen that one before.

But she stumbled upon a new way to put it, about advice she has for other people over 50 and enjoying a high quality of life.

“You can’t be a slug,” Angela explains. “If you are a slug, you’re not going to make it.”

>We love Angela’s inspiring story and attitude. See us; we’ll also help you on your fitness journey. Click the link to learn more about our 21-Day Strength and Longevity Program and start aging actively today.