Club News & Blog

A trip to the doctor often ends with an encouragement (or admonishment) to “eat well and increase activity”. This is especially true when tests reveal certain health issues. Although all of us "know" that is good advice, few of us really understand the transformative impact that it can have, when put into action, on longevity and quality of life. In fact, even when we are older, it is not too late. Often, health risks can be slowed, halted, or reversed.

As a personal trainer I feel I work with the easy part of the equation; the “increase activity” part. We only need to make one good decision a day to get in a cardio or strength training session. The “eat well” part, and finding the discipline to eat the right things and quantity is more of a constant task. Walking through the kitchen, eating with friends, being bored, angry, or happy - are all ways we can be distracted and diverted from the goal. Nutrition takes understanding, planning, follow through and (especially) self-control.

Overall, the motivation may seem like it is there. We tell ourselves, "OK, I can eat healthier and go to the gym." However, in practice, life happens and excuses get made. We think this one time won't matter, and we are right back to our old habits. Or, for the great majority of us, we never get started.

And, honestly, are we totally convinced it really matters? It does! 

I wrote this blog to provide some good ideas on how to get started increasing your activity. Knowing where to begin with exercise can be overwhelming. I believe you can reshape your future if you begin small.

• Start by adding steps per day; it is essential. Try to get up and move each hour throughout the day. I do this by intentionally making a plan after each show, each game, each phone call - once per hour. I tell myself something like, "At 10:00, I am going to go start a load of laundry." The next hour, "This time I will grab chicken out of the freezer for dinner." This will help me get moving more frequently and often leads to doing a couple other quick things which gives a sense of accomplishment.
• Next, add a long walk or other type of constant motion outside, at the gym on the track or treadmill, on an elliptical or bike for 20-30 minutes - gradually increase to get your desired steps or time.
• Also, add strength training. Strength training is essential for health and aging well, which includes overcoming or warding off many health issues. This is the exercise which is the most intimidating to begin and can seem like a foreign language.

For strength training, we have many options for getting started here at the RAC.

• Meeting with a trainer a couple times to get familiar with the equipment and feel more comfortable in that area is one option. While this has a cost, a couple sessions will add value to your membership because you are able to use more of the facility as well as the benefits from gaining strength, stability, and balance.
• Another good option is classes. There are many, but maybe start with a lower impact one such as Strong Bones, Chair Yoga, or Aqua classes (water resistance is a safe and low impact option, and, for the self-conscious, being underwater reduces what others see). You can ask at the Activities Desk or a trainer for other suggestions.
• EGYM is another great option. This involves strength training with preset machines in a circuit. EGYM is located in a smaller, quiet room which is more comfortable for some who have never done strength training, those just starting again, or just for something different.

Put into practice, adding movement and strength training to your day will help you feel stronger, increase balance and stability, and increase energy. Over time, the health benefits will come too.

As an example, I have a client who has had many tough diagnoses. While many would have given up, thinking things weren't reversible, she made changes which have impacted her health. Her diagnoses included osteopenia and a muscle condition which makes it difficult to gain muscle. About 18 months ago she started strength training several days a week. In fact, we train together 3-4 days per week for an hour and some on her own.

Defying the odds, she has actually put on several pounds of muscle and has greatly increased her strength and balance. Even more exciting, her recent bone density scan revealed that she had increased her bone density by 15%. The radiologist thought maybe there was a mistake, but her doctor told her to keep doing what she is doing. Strength training is hard work, but she has reversed her diagnosis and gained a new, stronger, healthier life. 

Begin today; this can be your story too!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” - Aristotle