If you want to get in shape, you better believe this: Nothing is more important than losing weight!
The number on the scale is all that matters!
And we have a special deal for you on a certain bridge in Brooklyn!
Trust us, folks. Despite society’s focus on it, your weight is not always the most important factor in your health and fitness. And losing weight should not necessarily be the No. 1 goal of exercising on a regular basis.
That’s a common misunderstanding that frustrates many newcomers to fitness. It keeps others from even trying to get in shape.
It’s true that weight loss is a common goal. It’s an excellent goal for many people. And being at a proper weight is essential for your health.
But there are so many more reasons to pursue or maintain a fit lifestyle. And there are so many other indicators of health than just pounds – like body fat percentage and strength.
1. Thin doesn’t necessarily mean healthy.
2. Strong is the new skinny.
3. You might weigh a little more after losing body fat and gaining muscle.
Remember that daily movement is essential for optimal aging. It keeps you feeling better, moving better, and – yes! – looking better.
It lowers healthcare costs.
It extends independence.
So, let’s go over some of the main facts about fitness over 50 that often get overlooked in all the misinformation out there.
Focus on Function
Cody Sipe, a professor and co-founder of the Functional Aging Institute, fights ageism and focuses on functional ability rather than merely someone’s weight or age.
He points out a few of the common false myths.
Older people should never lift weights. Not only can most mature people lift weights, but they shouldlift weights. Strength training builds muscle mass, which we lose as we age. And it protects bone health.
Walking is good enough. Walking and jogging are nice first steps, but we must do more. That includes strength, cardio endurance, balance and mobility.
You’ll hurt yourself if you exercise. Wrong. It’s more dangerous to sit all day than to move your body with purpose.
A Few Top Motivators
People over 50 have endless reasons for wanting a healthier lifestyle.
- Grandkids. If you don’t think you need strength, agility and endurance to be The Fun Nana, well, guess again.
- Travel. Try carrying luggage, putting it in an overhead compartment, and enjoying activities WITHOUT being in good shape.
- Mental Health. Exercise relieves depression, battles dementia, and improves sleep. Hello!
- Physical Health. It keeps you at a healthy weight, which lowers your risk of high blood pressure, type 2 diabetes, and countless other issues as you age.
- Sports and Hobbies. You can continue your favorite leisure activities if you are fit. This is true for everything from pickleball to ballroom dancing.
So, you see, although it really is important to maintain a healthy weight, this is a much more rewarding journey than just obsessing about that number on the scale.
Questions? We are here to help!
Train for Pickleball Power
Everybody loves pickleball, it seems. But did you know that working out can give you a huge advantage on the court?
It’s true. If you want to have more endurance on the (smaller than tennis) court, more power in your swing, and more ability to make those shots – all the time smiling – then you need to come in here and join us for stretching, strength and endurance training.
Pickleball champs and trainers alike share some solid recommendations.
First, it’s important to stretch before playing. You want to warm up with squats for thighs and glutes, rotational twists for the obliques, and other stretches for arms and back.
They’ll even feel good. (If they don’t, then stop.)
Core strength is critical in pickleball, especially rotational core strength – like it is in tennis, golf and other sports.
Also important are the glutes (also known as your butt). We suggest lunges with a pause for balance, and simple glute bridges, or hip raises. Pickleball requires quick stops and starts, so it’s important to stay balanced.
For endurance, look at High Intensity Interval Training as a smart way to mimic the game while building stamina. This basically means working for a time interval (say, 40 seconds) and then resting for another interval (maybe 20 seconds).
The bottom line is clear. If you want to enjoy pickleball safely and competitively, then you’ll benefit from working out with us. So, come on in and let’s get going!
Healthy Recipe, Corn Salad with Cherry Tomatoes
Local sweet corn at its height of freshness is delicious straight off the cob. Here, those kernels are tossed together with other summery ingredients and simple dressing of olive oil and lime juice for a colorful, refreshing salad that’s portable for picnics and potlucks and infinitely adaptable. This recipe is lightly adapted from one in “Pizza Night,” and while it would indeed go well with your favorite slice, it also makes a nutrition-packed meal on its own when embellished with protein-rich edamame and feta cheese. It’s also good with chips. Serves 4. – Susan Puckett
Ingredients
1 cup frozen, shelled edamame
Kernels from 4 ears of corn
1 pint cherry or grape tomatoes, halved
½ teaspoon flaky sea salt or kosher salt, plus more, to taste
Freshly ground black pepper
¼ cup extra virgin-olive oil, plus more, to taste
3 tablespoons fresh lime juice, plus more, to taste
1 cup torn fresh basil leaves
¼ cup torn fresh mint leaves, finely chopped chives, or finely chopped green onions
1 avocado, peeled, seeded, and diced
4 ounces feta cheese, preferably in brine, cut in 1/8-inch-thick slabs
Instructions
In a small pot of boiling water, blanch the edamame for 15 seconds. Drain and rinse under cold water; pat dry.
In a large bowl, combine the corn, tomatoes, edamame, ½ teaspoon salt, and pepper to taste. Add the olive oil and lime juice and toss.
Taste and adjust seasonings, lime juice, and olive oil as desired.
Add the basil, mint, avocado, and feta. Toss gently and serve immediately.
Susan Puckett is an Atlanta-based food writer and cookbook author.
Article Credit Jay Croft, creator and owner of Prime Fit Content.