Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 2]

THE FIRST STEP IN HEALTHY EATING FOR SENIORS (CONTINUED)

In the first part of this healthy eating article (click to see part 1) we covered cutting out refined vegetable oils as the first step to improve your health through healthy eating.

The next food to cut out on your journey to being the healthiest you can be is.... processed foods!

Now you most probably have heard this message before, that processed food is no good for your health. But, you may be a little confused about it all.

So let’s get started clearing up what processed food is, and why you should be cutting it out of your diet. 

ABOUT PROCESSED FOODS

Processed foods are any food that has been altered in some way during preparation, and they vary in processing from minimally processed to heavily processed.

The greater the processing, usually the less nutrient-dense (and therefore unhealthy) a food becomes.

Foods that have not been processed include fruit, raw vegetables, raw dairy, raw meat, nuts and seafood. Minimally processed foods include dried food (e.g. dried fruit), pasteurised food (e.g. milk), cooked food, or chilled food. 

Our foods can be further processed to moderately processed foods. Some examples of moderately processed foods include preserved vegetables and fruit, cheese, fresh bread and canned fish. 

Minimally to moderately processed foods can be healthy if no other nasties are added (we’ll discuss certain nasties in this article).

Heavily processed food (usually referred to as ultra-processed foods) is manufactured using special machinery making them cheaper to produce, extending their shelf life and make them taste, and even look delicious (and fun).

Sounds great thus far, but all of this comes at the expense of our health!

Since heavily processed foods have entered our diet, our health has suffered dramatically. They have been linked to weight gain and obesity and health issues, including cardiovascular disease and diabetes. [1, 2]

These highly processed foods contain little, if any, foods in their natural form and are designed to imitate the qualities of natural foods. 

They are usually wrapped in attractive packaging and marketed to get us eating more of them.

Highly processed foods contain little to no nutrients and are usually loaded with many, many unhealthy ingredients. These ingredients include:

REFINED VEGETABLE OILS   

As discussed in part 1 of this article.

REFINED FLOUR

Whole grains in their natural form have nutrients our body needs. When grains are refined, these nutrients are depleted. Additionally, harmful additives are usually added, including, benzoyl peroxide (bleach) to give the flour its white colour. 

When baking your favourite recipes that use flour, consider these healthier options.

Whole wheat flour — make sure it’s whole wheat flour, not wheat flour.

White whole wheat flour  - this flour is made with white wheat berries and is milder tasting than regular whole wheat.

Spelt flour - higher in protein with fewer calories. This flour has different properties to other flours, so will take some getting used to when using in recipes.

REFINED SUGAR AND OTHER SWEETENERS - (Including High Fructose Corn Syrup and Aspartame) 

Nowadays, we eat more sugar than we ever have before.

The Australian Bureau of Statistics reports that "Australians consume an average of 105 grams of total sugars per day. Just over half of this is free sugars (60 grams, equivalent to approximately 14 level teaspoons of white sugar), with the balance (45 grams) being the naturally occurring sugars." 

This is mostly due to the high presence of refined sugars in a variety of products we eat regularly. 

Consuming excessive amounts of refined sugar has been linked to weight gain and obesity, diabetes, heart disease and liver disease. [3]

Some of the foods and beverages that usually contain high doses of refined sugars include:

• Breakfast cereal & granola.

• Soft drinks (sodas).

• Confectionary, biscuits (cookies), pastries, and cakes. 

• Fruit yoghurt and ice cream.

• Syrups and juice concentrates.

• Condiments like tomato sauce (ketchup), mustard & BBQ Sauce.

On the other hand, other sweeteners, including artificial sweeteners, are no better, and possibly worse.  

Take high-fructose corn syrup. A sweetener that is commonly found in soft drinks and sweetened juices, processed desserts, condiments and salad dressings, prepackaged meals and other everyday indulgences. This sweetener has been linked to obesity, diabetes, metabolic syndrome and heart disease. [4, 5, 6]

Aspartame (marketed as NutraSweet or Equal) is another heavily used sweetener. This artificial sweetener is most commonly found in "diet" or "low sugar" food and drinks. Aspartame has been linked to obesity, metabolic syndrome, diabetes, and has been shown to cause cancer when administered to rats. [7, 8, 9]

ADDITIVES AND PROCESSING AIDS 

If you read a food label on packaged foods, aside from the main ingredients, you'll probably find a lot of funny words and numbers you may not understand. These words and numbers are additives and processing aids.

Not all of them have shown to be harmful to our health, but to be safe, I say avoid them, or limit them as best you can!

Common additives include preservatives, artificial colourings, artificial flavourings, flavour enhancers, carbonating, firming, bulking and anti-bulking, de-foaming, anti-caking and glazing agents, emulsifiers, sequestrants and humectants.

OUT WITH THE JUNK FOOD

The simplest way to stop (or limit) these processed foods is by avoiding food that comes in a package. Foods that definitely don't look like they come from nature. 

Obviously, some foods that come packaged aren't so bad for us. And some are actually healthy.

Not all packaged food is unhealthy.

Healthy - but plastic waste at it’s worst!

The next time you're cruising between the aisles of your local supermarket, try to steer clear of some of the following foods:

• Boxed cereal, energy bars, energy drinks.

• Confectionary & chocolates.

• Low cost, packaged bread.

• Cakes, donuts & biscuits (cookies) and other desserts.

• Soft drinks (soda) & juices (Yes, even most fruit juices!).

• Instant noodle meals and instant sauces.

• Processed meats (deli meats, hot dogs, salami, cheap sausages etc.)

• Frozen, deep-fried foods.

• Margarine and certain other spreads.

• Foods labelled "Health" and "weight loss" products. 

• Plant-based (fake) meats, cheeses and spreads - Impossible, Beyond meat etc. - these are NOT a healthy alternative to grass-fed meats, and natural cheeses or butter. If you’re vegetarian or vegan, stick to whole foods!

IN WITH THE HEALTH FOOD

If you’re thinking “so what's left for me to eat?”.

There's plenty!! Plenty of REAL whole food.  Food that nature provides for us!

Your body needs nutrient-dense foods high in vitamins and minerals to not only sustain bodily processes but to also thrive!

And there are so many delicious natural, nutrient-dense foods out there! 

Fruit, vegetables, dairy, meat, seafood, nuts, seeds, legumes, whole grains.

And don't just stick to the typical foods, why not try some nutritious foods you may have never tried before, or haven’t in a while.

Some examples (Which include some of mother nature's most nutrient-dense foods):

• Tropical and other fruits (e.g. papaya, mangos, dragon fruits, guava, different berries).

• Vegetables (e.g. yams, squash, potatoes, bamboo shoots).

• Delicious cheeses (e.g. hard cheeses are less processed and very nutrient-dense) and other dairy (e.g. yoghurt, kefir).

• Seafood (e.g. prawns, oysters, fish, crayfish, crab).

• Meat (e.g. organ meats, bone broth, different cuts of meat. Organ meats are more nutrient-dense than the muscle meat. More on this at a later date).

Opt for grass-fed and organic meats (or wild meat), fruit or vegetables and local grass-fed dairy over other options when you can.

If you enjoy cooking - try new dishes, experiment with new, healthy recipes with fresh and locally grown produce. And, why not pass on your skills to your children and grandchildren? This will ensure their health flourishes for generations to come!

THE FUTURE NEEDS YOUR WISDOM!

CUTTING BACK ON SUGAR

We all know that most of us are getting too much sugar in our diet, but does this mean that you need to ditch sweet food altogether?

Absolutely not! 

There are plenty of sugar alternatives to choose from that'll satisfy your sweet tooth and won't do any damage to your overall health.

Raw honey (not regular, processed honey) is the number #1 sweetener AND a health food.

It contains vitamins and minerals and other elements which offer antibacterial and antioxidant properties. Rather than using sugar in your tea or coffee, why not substitute it for a teaspoon of raw honey? (Remember to make sure it’s specifically labelled “raw” honey).

Other healthier sweeteners include maple syrup, coconut sugar and monk fruit.

When having to choose between "diet" and other drink or food options, unless there's a reason why you have to cut out the sugar, choose plain sugar over any harmful sweetener and minimise the amount you consume.

Also keep in mind, that just because something is going to have less of an effect on your waistline, does NOT mean it is healthy.

SHOPPING FOR HEALTHY ALTERNATIVES (READING FOOD LABELS)

Making your own alternatives to supermarket food is one way to make the foods you love healthier.

However, there are many healthier alternatives in your supermarkets, even for foods like ice cream. When you have an idea of what you’re looking for, you can choose the healthier options.

Here are just two examples of healthier alternatives I found in the supermarket:

HEALTHY SUPERMARKET ALTERNATIVE EXAMPLE # 1:

ICE CREAM

If you’re someone that loves ice cream, or maybe it’s something you like to give to your grandkids, there are healthier alternatives in supermarkets.

(If you’re extra keen, you can buy an ice cream maker and make your own. Plenty of healthy recipes online).

Here are two different supermarket vanilla ice creams.

Vanilla Ice Cream Ingredients: “Water, Sugar Syrup, Cream and/or butter (Milk), Skim Milk Concentrate, Glucose Syrup (from Wheat), Maltodextrin (from Maize), Whey Powder, Emulsifier (471-from Palm, 433), Vegetable Gum (410), Natural Flavour, Natural Colour (Caramelised Sugar, 160a).”

Better Option Vanilla Ice Cream Ingredients: “Fresh cream (39%), condensed skim milk, sugar, egg yolk, vanilla extract.” (5 simple ingredients).

When I am looking at these food ingredients, I am looking for less of the nasty ingredients (discussed above), ingredients closer to their natural form and fewer ingredients in total.

As you can see, one is filled with many unwanted ingredients, the other uses 5 simple ingredients close to natural form.

Nowadays, there are many ice creams marketed as “healthy” alternatives. They may be lower in calories, and sugar and higher in protein, however, most are still filled with unhealthy ingredients, so keep an eye out for this.

HEALTHY SUPERMARKET ALTERNATIVE EXAMPLE # 2:

ORANGE JUICE

Here are two different orange “juices” - one is actually labelled a fruit “drink”, because it isn’t just juice.

Orange Fruit Drink Ingredients - “Water, Reconstituted Orange Juice (25%), Food Acid (330), Natural Flavours, Preservatives (202, 211), Natural Colour (160a), Thickener (415).”

Better Option Orange Juice Ingredients - “Orange juice (100%)…. and nothing else!”

As you can see again, one is filled with unwanted ingredients, the other is 100% orange juice from local produce.

Choose the healthier options!

Yes, these healthier options might be a little more expensive, but your health is worth it. You are what you eat!

I could do this for many supermarket foods from chocolate, potato chips and even chocolate chip cookies. Although eating a piece of fruit or a plate of vegetables is better than these foods, there are always healthier alternatives.

If you would like to see more examples of healthy alternatives, let me know in the More Life Health Facebook Support Group.

Now you have an idea of what foods you should be cutting out, you can start eliminating them from your pantries and choose healthier alternatives.

Aim to do this gradually over time, little by little.

A significant change in your diet from what you have done for so long can be difficult and overwhelming. There is a lot to learn, and it takes discipline. These unhealthy foods are everywhere!

When you make the change, and you find yourself eating some junk foods again, don't beat yourself up. Don't dwell on it once it's done!

Just get back to eating real, whole foods and try and do this for the majority of the time!

Do your best!

Once you start making a conscious choice to cut out unhealthy foods, and you start getting familiar with food ingredients and reading the food labels, this all becomes much easier.

With these changes, after a while, you'll notice a significant difference in your health - both inside and out.

IMPROVE YOUR HEALTH & FITNESS

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Chair Exercises For Seniors - 30 Minutes - Whole Body - Seated

30 minute full body workout for seniors - seniors chair exercises

Join Mike, Physiotherapist for this gentle seated 30-minute seated exercises for seniors which works the whole body.

There is a quick break halfway through this video. If you need to have a break, pause the video before you get back into it. As you continue with these workouts, you will be feeling less of a need for a break.

Make sure you do the warm-up before beginning.

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

Do your best and any questions ask below!

- Mike

The 10 Best Flexibility Exercises For Seniors

STRETCH 1: NECK EXTENSION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Bring your head straight back, looking up to the ceiling and going as far back as you feel comfortable. Do not push into any pain.

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 2: CHEST (+ POSTURE) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Place your arms up straight up in front of you, parallel to the floor.

3. Now bring your arms out to the side, pulling as far back as you can and squeezing your shoulder blades together, whilst maintaining that upright posture.

4. If you have difficulty holding your arms at 90 degrees (or parallel to the floor) you can hold your arms lower (45 degrees).

5. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 3: THORACIC EXTENSION (UPPER BACK) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Now place your hands behind your head, maintain an upright posture and extend your upper back over the chair. (If you have difficulty placing your arms behind your head, place them across your chest).

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Interlace your fingers and bring your arms up above your head.

3. Now turn your palms away from you, towards the ceiling and push up as far as you can.

4. Hold this movement for the set time, feeling the stretch in your shoulders and your sides.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 5: LUMBAR EXTENSION (LOWER BACK) STRETCH

HOW TO:

1. Sitting up tall in the middle of your chair with your shoulders back and down.

2. Place the palms of your hands in the small of your back and lean your lower back into your hands, feeling a stretch in your lower back. (If you have difficulty getting your palms around to the small of your back, use the backs of your hands).

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 6: STANDING QUADRICEPS (FRONT OF THIGH) STRETCH

HOW TO:

1. Standing up tall next to your chair, holding onto your chair with one hand.

2. Bring one leg behind you, holding onto your foot.

3. Ensure you maintain your straight posture throughout the exercise and try to keep your knees next to each other

4. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

1. Sitting up tall with your shoulders back and down.

2. Lift one leg up to your chest, bending at the knee, and hug the leg.

3. Hold for the set time and change legs.

4. Ensure your shoulders are back and down throughout the exercise.

5. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 8: STANDING (OR SEATED) HAMSTRING (BACK OF LEGS) STRETCH

HOW TO:

1. Sitting up tall in your chair, shuffle to the front of your chair 

2. Keeping your hands on the opposite leg, place one leg out in front of you

3. Now keep your leg straight and point your toes towards the ceiling 

4. Ensure you remain upright with a straight back and lean forward at the hips 

5. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

For Video Demonstration of This Exercise in Standing Position: Click here.

STRETCH 9: STANDING ADDUCTOR (GROIN) STRETCH

HOW TO:

1. Standing tall, take one large step out to the side and face your toes outwards.

2. Shift your weight to one side, bending that knee.

3. You will feel a stretch on the inner thigh of the straight leg.

4. Keep a chair in front of you when performing this exercise.

5. Hold for the set time and repeat on the opposite leg.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 10: STANDING CALF (BACK OF LOWER LEG) STRETCH

HOW TO:

1. Standing tall holding on to your chair with both hands, step one foot back making sure your toes are facing forward throughout the exercise.

2. Now bring your front knee towards the chair ensuring that your heels remain in contact with the floor at all times.

3. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 1]

THE FIRST STEP IN HEALTHY EATING FOR SENIORS

Often when I get asked a question on how I can improve a particular aspect of health, or even achieve fitness goals, I frequently mention the importance of a good diet or healthy eating.

I know you've heard this before, but I say this because I want to drive home how important what you eat is to your health.

You literally are what you eat!!

What goes into our mouth is just as important (and sometimes more important) than the exercise we do for health, and achieving fitness goals.

When eating healthy, often you'll see certain health symptoms decrease and even disappear….. 

This, amongst other benefits such as more energy, looking better, feeling better, improved sleep, weight loss, toned muscles, better balance, greater strength.

It is something you want to get right to thrive!

However, nutrition can often be an overlooked area (and not to mention a very confusing area).

I know when I mention "to eat healthy," questions will arise like…… "Where do I even start with eating healthy?", "What do I do?" and "What do I eat?" to name a few.

And, It IS challenging to know how to start eating well. It really can be confusing, can get overwhelming and be too hard.

There are many new diets, health messages and superfoods that come on the market all the time. 

They flood our computer screens, televisions, magazines, newspapers, Facebook feeds, and are all apparently best for us to eat, they'll turn back the clock and do wonders for health.

We are currently seeing the rise of the plant-based diets (where people only eat plant-based foods), and we see reports of great health from this diet. At the same time, we are witnessing the rise of another diet which is not given as much mainstream attention...…. The Carnivore diet, where people only eat animal-based products. These people, too, are reporting great health benefits. 

You'll find doctors in favour of plant-based diets and other doctors in favour of carnivore diets.

These are just two of the many diets one can partake in, and already we can see how contradictory nutrition information can be.

Other popular diets include the Mediterranean diet, which was once supposedly the best diet for people to follow. We have the Ketogenic diet, the vegetarian diet, the Atkins diet, the Blood-Type diet, the Primal diet, the Medical Medium diet, intermittent fasting, we hear the heart association recommends this, the cancer council recommends that, to avoid diabetes eat like this… 

We also hear many health messages… For example, you may have heard "stop eating eggs for your cholesterol" at a time in your life. Years later, eggs are now called "nature's multivitamin" due to new knowledge on cholesterol. 

You may at one time have heard "butter is bad, eat margarine". Now I think it's quite safe to say most of us know that margarine is FAR from healthy.

We also have a large number of so-called superfoods popping up on the market that are meant to be the new best thing for health. (Hot Tip: they never usually are. Here today, gone tomorrow).

It really is very confusing…..

I could go on and on about the different diets, health messages (now and in the past) and all the superfoods out there causing all this confusion…

But, I want to help you end the confusion now!

I want to get you on your way to your healthiest self and to achieving your fitness goals by eating well. 

Nutrition is a HUGE topic to cover, however, and I do wish it was just as simple as saying.. "Follow this diet"… Or "Just eat this food, it's super.."

But it's not that simple. 

To really convey everything I have learnt from over 15 years of study on nutrition to get seniors eating healthy, I’d have to write a book. There is simply way too much to cover in one post.

But I have to get started somewhere and what these years of nutrition research have shown me is that what works for one person may not work for another. And there is still a whole lot we don't know!

However, all these diets and health messages usually agree on some things, which is EXACTLY the first step where we are going to get started on today for eating your way to better health and fitness.

And that is...... 

STEP 1: CUT OUT THE JUNK. EAT NATURALLY!

I'm sure it's safe to say that you knew cutting out the junk and eating natural healthy food (vegetables, healthy cuts of meat, fruit, dairy, eggs, nuts and so on), is the first step for everyone to do.

But it gets confusing to know what food is actually junk food and the reason why we cut it out.

So let's take this further now with what food item I recommend people cut out first to begin living a healthy life.

And that would be……… REFINED VEGETABLE (SEED) OILS.

More specifically, these oils:

• Sunflower oil

• Soybean oil

• Safflower oil

• Canola oil

• Cottonseed oil

• Peanut oil

• Grapeseed oil

• Rice bran oil

• Corn oil

• Vegetable oil (when you see "vegetable oil" listed as an oil - this refers to a blend of oils that are often based on canola, soybean or sunflower oils)

Now to some of you, this may come as quite a surprise.

Through false and misleading health messages in the past 100 years touting these oils as "healthy", they are now present in many of our foods we buy. They are also still used extensively for cooking in restaurants, despite much research now proving the harmful effects of these oils.

Furthermore, certain health organisations still promote these oils as being healthy.

It's now becoming known that substituting in these vegetable oils (which are predominantly made up of a type of fat known as polyunsaturated fats) for other forms of fat can have a detrimental effect on our health.

WHY ARE REFINED VEGETABLE OILS UNHEALTHY?

Let's take a look at the reasons why you should do your best to cut these oils out of your diet.

HIGH OMEGA-6 TO OMEGA-3 RATIO AND INFLAMMATION (OSTEOARTHRITIS & RHEUMATOID ARTHRITIS)

As touched on above, these oils are predominantly polyunsaturated fats.

Polyunsaturated fats are required in our diet and come in two forms: omega-3 fatty acids and omega-6 fatty acids. 

An optimal balance between both omega-3 and omega-6 fatty acids are required for good health.

However, studies show that the modern Western diet contains much more omega-6 fats than the optimal ratio. This optimal ratio of omega-6 to omega-3 fats is 4:1 or less, whereas, in our modern Western diets, the ratio is usually around 16:1 and up.

With the vast use of these high omega-6 vegetable oils, we see this imbalance in the omega-6 to omega-3 fatty acid ratio away from what is optimal.

A high intake of these omega-6 fatty acids, with a low intake of omega-3 fatty acids over the past decade, has coincided with increases in chronic inflammatory diseases such as non-alcoholic fatty liver disease, cardiovascular disease, obesity, inflammatory bowel disease, rheumatoid arthritis, and Alzheimer's disease [1].

Research has looked at the effects of polyunsaturated fats on osteoarthritis. In arthritis, the synovial membrane (the connective tissue that lines the inner surface of joints) is often inflamed, and inflammatory substances (known as cytokines) contribute to cartilage deterioration. 

One study on 535 subjects with an average age of 60 showed an increase in omega-6 polyunsaturated fats was associated with inflammation of the synovial membrane.

This study also showed that when omega-3 polyunsaturated fats were increased, leading to a more optimal omega-6 to omega-3 ratio, this was associated with less inflammation of the synovial membrane and cartilage loss.

REFINED VEGETABLE OILS BECOME RANCID EASILY

These polyunsaturated filled oils, when exposed to air, heat and light oxidise and harmful substances are produced - mainly trans fats and aldehydes. 

Trans fats can be found in both animal based foods and in vegetable oils. The trans fats in animal based foods are not considered harmful. However, when found in refined vegetable oils, they have been shown to have serious health consequences, including the development of cardiovascular disease and diabetes. 

Aldehydes have been linked to illnesses including cancer, heart disease and dementia. The accumulation of these aldehydes in the body promote the development of chronic disease and ageing. 

REFINED VEGETABLE OILS CAN CAUSE OTHER HEALTH ISSUES (INCLUDING MENTAL HEALTH & VISION ISSUES) ESPECIALLY WHEN REPEATEDLY REHEATED

Refined vegetable oils have also been linked to decreased mental health (mood disorders, anxiety and depression), cognition and memory issues and dementia [2, 3].

These oils may also contribute to vision loss and have been shown to increase the risk of age-related macular degeneration.

Additionally, when you walk into fish and chip shops or fast food restaurants, you'll see deep fryers like this:

As these oils are frequently reheated (a practice commonly used in restaurants to save on costs and time), they become filled with unhealthy byproducts that are associated with diseases [4, 5].

And finally, these oils are often produced from Genetically Modified (GMO) crops, the full health effects of which are yet to be known.

So now I'm sure you know why I recommend cutting these oils out as the first step to eating for improved health. 

Let's now take a look at where these oils are hiding and how you can cut them out of your diet. We'll also look at what oils (fats) you can consume instead that are beneficial to health and can be safely used when cooking.

REFINED VEGETABLE OILS TO CUT OUT

As mentioned above, limit the following oils best you can: canola oil, corn oil, cottonseed oil, grape seed oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil and rice bran oil. 

If you have these oils in your pantry - throw them out! There are healthy alternatives which we’ll discuss soon.

Also, look into cutting back on foods that contain plenty of these refined fats as well. Some of the products you should avoid or limit best you can include:

Margarine (use butter), deep-fried foods (chips/fries, nuggets etc.), supermarket freezer/refrigerator foods, pastries, doughnuts and other baked goods (biscuits/cookies and cakes), chocolate, movie/microwave popcorn, mayonnaise, frozen pizzas and pies.

Something else to think about is eating out. Most of us enjoy eating out.. I certainly have places I love going to, and I do enjoy catching up with friends. 

There are times when avoiding these oils is very difficult to do. The majority of restaurants, even high-end restaurants, cook their foods in these oils.

I do know people that ask for their foods to be cooked in butter or alternative oils when out. If you want to do this, I say go for it. However, I am not one to do it, and my advice is this.... Try and do the majority of your cooking at home and limit these oils best you can. 

Obviously, you still want to enjoy life - so when you do eat out - try to choose healthier options AND just enjoy yourself -- GUILT FREE, WITHOUT WORRY :)

You’re probably thinking at this stage “What the hell am I allowed to eat? These oils seem like they are everywhere”. It does seem like these oils are in everything, and there is truth in that.

However, there are healthy oils/fats that you should opt for instead.

HEALTHY ALTERNATIVES

The right fats are essential for health. Cutting fats out of your diet is unhealthy.

There are plenty of healthy fats that you can consume, and alternatives to vegetable oils that you can use for cooking that are not harmful AND that will also provide you with nutrients your body needs for good health.

Consume these healthy vegetable oil alternatives instead:

• Butter

• Ghee

• Coconut oil

• Olive oil

• Macadamia oil

• Palm oil (sustainable)

• Avocado oil

Many people are catching on to the fact that refined vegetable oils are unhealthy, and some food companies realise people are wanting healthy alternatives. 

There are also new, smaller companies popping up and providing healthier options. So my advice is to get good at reading food labels.

Reading food labels and knowing the ingredients contained in what you eat can help you determine the difference between good and bad foods with harmful ingredients.

So vegetable oils are the first of the unhealthy foods to cut out of your diet.

For now, take this first step to cut out these harmful vegetable oils best you can and you've taken the first step in improving your health through healthy eating. Won't be long until you're feeling the difference!

CLICK HERE FOR THE NEXT STEP OF HEALTHY EATING FOR SENIORS

IMPROVE YOUR HEALTH & FITNESS

Sign up and get my FREE 4 Week Exercise eBook for Seniors!

Improve your balance, decrease your pain, get fitter, stronger, move well, look and feel better! GET MORE OUT OF LIFE EACH DAY!

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Getting Toned - The Secret To Stronger, Toned Arms - Best Arm Exercises For Seniors

Arm toning for seniors - Best arm toning exercises for seniors

A question I commonly get asked is "Which exercises are best to get rid of fat in ______ (certain area)?". 

Or another variation of this question is... "Which exercises are best to get rid of flabby arms?".

And the answer... 

There is no best exercise to get rid of flabby arms. Or to get rid of fat in any specific area.

When doing exercises to target specific areas, you are working the muscles underneath the fat tissue which resides on top of these muscles. You are not working on losing the fat in these areas.

Reducing fat in just one particular area is not possible! (Unless with liposuction).

If you want toned arms, you do need to do specific arm exercises. And, arm exercises should be included in every exercise program.

However, although your muscles may seem firmer after some time doing the exercises, the fat will still remain in these areas, and to lose this fat, you must reduce fat from ALL OVER your body. It's about reducing your overall body fat percentage, not just targeting a specific area

In a nutshell, the formula to do this is: Exercise + Healthy Diet = Decreased Fat.

When you start decreasing fat, the "flab" is going to start coming off all areas of your body, uncovering those strong muscles underneath.

We all store and lose fat differently. The midsection is usually one of the most stubborn areas to shed the fat, while the arms are an area where fat often comes off faster. But this rule may not apply to you!

So do the right exercises and make sure your diet is in check!

When it comes to the right exercises to do for your arms, you can work your arms effectively by doing three simple exercises -- There is no need to overcomplicate it by doing more than this.

In this video, we go through 3 simple exercises to strengthen your arms. At the beginning of this video, I also discuss the secrets to no more flabby arms (toned arms).

We go through three circuits of these exercises - Go at your own pace.

For another arm toning workout - click below

How To Walk More - Without Pain And To Avoid Injury!

Whenever I have a new patient who is thriving in their nineties (or over a hundred), I always ask: "What is your secret to good health?"

I commonly get variations of: "I walk a lot. Always have!"

I believe walking to be one of the best types of exercise for people, especially seniors, to do to improve health and fitness.

Actually, I could go even further and say it IS the best type of exercise for seniors to improve health and fitness.

Why do I say this?

Because it is a type of exercise that almost everyone can do and comes with many health benefits. Not to mention little-to-no strain on our body!

Whether it's taking a longer walking route to the grocery store, walking (rather than driving) to visit a nearby friend, taking the stairs versus the elevator, or going on regular walks around your town (or in nature).

Whichever way you choose to get more walking into your life, one thing is for sure - more walking will bring many, many health benefits and could be the key to excellent health and fitness later in life.

This somewhat simple and straightforward activity can have a significant impact on your overall health - both physical and mental. I know whenever I am feeling overwhelmed, walking can do wonders for clearing my head and helping me to reset.

In this article, we will cover all you need to be a good walker. We'll cover the benefits of walking, how to make walking easier, how many steps you should be taking each day for good health and fitness (and how to track them). I'll also give a sample program, which if you are new to walking can help you get to 10,000 steps per day, without any hassles.

And, finally, I'll go through tips on how to get more walking into your life if you have knee pain.

Article Contents:

• Is Walking Good For Seniors?

• Top Benefits Of Walking For Seniors

• Top Walking Tips For Seniors

• How Many Steps Should Seniors Take Each Day?

• COUCH TO 10,000 STEPS: A Sample Walking Program For Seniors

• Tools to Track your Walking Steps

• Tips For Walking With Arthritic/Painful Knees

Is Walking Good For Seniors?

When it comes to exercise, especially when it’s all new, it can be met with some trepidation.

Am I going to be doing my body damage? Will walking wear out my joints? Will it make my arthritis worse? Will it cause me pain? Isn’t it better to rest?

These are some of the common thoughts that may arise for some people when thinking about walking more.

Yes! There are times that walking may aggravate symptoms. For example, knee pain (whether arthritis related or not). Or, weakness in other areas of the body, causing pain.

And there are times when you do need to rest!

However, you are born to move! The more movement you do, the better! 

And walking IS GREAT EXERCISE FOR SENIORS!

Not doing exercise in some way is never the answer, even with arthritis.

There are ways to make walking comfortable and to decrease or prevent pain when doing it. At the end of this article, I will cover tips for walking for those who get knee pain.

Top 7 Benefits of Walking For Seniors

Walking is a great way to improve strength, endurance, mobility/flexibility and leads to many other health benefits.

Let’s now look at the benefits of walking:

Helps Build A Stronger, Fitter Body in a Safe Way

Gradually adding more walking into your day and making a conscious effort to spend less time sitting, is an effective way to get exercising more, each day, for the long run.

Although you also want to be doing specific exercises weekly to ensure you cover all components of fitness, walking alone will help you build a body of strong foundations and get you fit.

When you stay consistent, you will get a more conditioned body, able to withstand the stresses of daily life.

Yes, you may not get as fit or as strong in a short amount of time as someone who goes all out in the gym or begins running. But these types of higher-intensity exercises should only be done on a body able to withstand this.

High-intensity exercise on a weak body, not conditioned for this exercise, can lead to many problems. This is how your body can start breaking down, and pain and injuries occur.

Walking is a great way to get you stronger and build health and fitness while causing less harm.

If you do decide to do more strenuous/higher-intensity exercise or activity after some time of walking, you'll be more equipped to deal with it.

Weight Loss/Weight Maintenance

If you’re looking to maintain your weight or perhaps even lose some weight, then why not add daily walks into your schedule.

Contrary to popular belief, walking can be just as effective as running when it comes to burning those calories. Depending on your weight and walking speed, you can easily burn around 100 calories for every kilometre you pass.

Walking is one of the best ways to keep your weight in check, and it’s safer and less stressful on the joints than running and other forms of exercise.

Strengthens Bones, Improves mobility and Decreases pain

Walking for 30 minutes every day can reduce the risk of hip fractures. Studies have shown that regular walking can prevent loss of bone mass and reduce pain, which is important for those suffering from arthritis and osteoporosis.

Walking can also be beneficial for strengthening muscles, increasing mobility in the process and alleviating pain and pressure on the joints.

Walking is also another great way to improve overall flexibility and stability.

Improves Cardiovascular Health and Muscular Endurance

Older adults are at a higher risk of experiencing health issues relating to high blood pressure, high levels of cholesterol and heart disease in general.

Numerous studies have linked walking to improved cardiovascular health.

A 30-minute walk each day can improve circulation and lower blood sugar levels, leading to lower risks of diabetes, strokes and cardiac arrest.

Boosts Immune System

Want to help avoid the sniffles, sore throats and even the flu?

Put on some good shoes and let’s get walking!

Certain studies suggest that low and moderate exercise, including walking, can help fight off the flu, can help fight off infections and boost your immune system. [1, 2]

Promotes Better Mental Health and Cognition

Regular long walks can do wonders for mental wellbeing! They can help relieve symptoms of stress, anxiety and even depression.

Cardiovascular exercises such as walking are known to release endorphins - the feel-good chemicals in your body, helping you to feel good!

Staying active can also improve attention, memory, processing speed and cognitive function and can also reduce the risk of cognitive decline and dementia.

Another amazing thing about walking is that it works as a group activity as well! This is a great way to socialise, spend time with friends and family or even meet some new people. Why not search for a walking group you can join in your local area!

Improves Quality Of Sleep

If you have insomnia or lack of sleep, in general, you could find that walking more helps you get better quality and quantity of sleep.

Not only will walking exert your strength and tire out your body, but breathing in the fresh air can also help clear your head and put you straight into that sleep mode.

For more sleep tips, click here.

Top 5 Walking Tips For Seniors

Sometimes just putting your shoes on and taking off on a walk isn’t the best strategy when you decide to get walking more. Especially when it’s something you haven’t done in a long time.

Follow these tips below to help prevent any pain or injuries, to get the most out of your walking and help you keep it up for life!

EASE INTO IT

Although walking is considered low-impact exercise, I don’t recommend you just dive straight into it and go for gold.

If it has been a while since you’ve gone for a walk, don’t do too much too soon, and don’t do what you used to do.

It doesn’t matter if an activity is high or low in intensity, what matters is to ease your way into it.

If it has been some time since you’ve last walked, do half the distance you used to do and gradually build back to where you once were.

Give your body adequate rest, build up the distance and intensity (plus the number of walks) you do each week, over time.

Another aspect to keep in mind is preparation. The best way to avoid injuries and make the most out of your walking routines is to properly warm-up (click for a warm-up videos). Especially in colder weather and when doing brisk walks. 

Yes even with walking, doing a light warm-up is a good idea. This will help loosen up your muscles and joints and get you ready for the exercise.

MAKE IT A GROUP ACTIVITY

Unlike most exercises, walking can be more fun when done with a friend or friends!

If you’re someone who enjoys the company of others or likes to make their workouts more engaging, then it might be a good idea to find a walking partner(s) or even join a walking group in your local area.

EQUIP YOURSELF

One of the best parts about walking is that it’s free of charge! There’s no monthly fees, pricey memberships or expensive gear - it’s just you and the world around you.

Of course, to make this experience safer and more pleasant, you do want to invest in a nice pair of comfortable walking shoes. Walking shoes are designed to offer good support and traction, as well as ultimate comfort for those lengthy strolls.

While it’s always a good idea to wear some breathable, moisture-wicking garments, wear whatever feels most comfortable for you.

Step tracking devices may be something that interests you if you want to get more serious with your walking. I cover step tracking devices below.

And, make sure you always have a bottle of water at your fingertips if going on long walks! Keeping hydrated is essential while staying active, so make sure to have some water handy at all times.

CHOOSE YOUR ENVIRONMENT

Thinking about where you walk (the terrains) can bring many individual benefits, helping you to get the most out of your walking, but it’s a good idea to be wary of the risks each pose.

Harder surfaces like sidewalks and roads can put a heavy strain on your knees and joints, but the even ground poses less of a falls risk.

Earth, beach or grass surfaces are generally softer and more comfortable on the joints than harder surfaces, however, ensure to keep an eye out for holes or any potential trip hazards. 

You can also find out whether the city you live in has specialised tracks for walkers and runners. These tracks are made from rubber-like material and are much softer and springier than their concrete counterparts.

Natural walking trails can help improve your stability, strength and balance more than a flat surface due to the different movements required with the changes in terrain. Again, however, these surfaces pose a greater risk of falling than an even, flat surface. So ensure you're alert throughout your walk.

Adding in hills and stairs during your walks can help further increase your strength and fitness.

LISTEN TO YOUR BODY

Finally, listen to what your body is telling you. Your capabilities can change daily.

If your muscles are too sore or you’re feeling off, it may be time to have a rest, rather than push through it.

The best way to exercise safely is to consult with your Doctor or Physiotherapist before venturing into any new activity.

You can always shoot me a message if you have any questions or concerns about your routine! Alternatively, join the Facebook Support Community.

Walking is a great way to improve your health and fitness, and it is something that can be thoroughly enjoyable. 

How Many Steps Should Seniors Take Each Day?

So we’ve established walking is good for health, but you’re probably thinking how many steps should you be getting to get in your daily activity requirements to help improve health and fitness.

Public health guidelines recommend 150 minutes of moderate-intensity physical activity each week to improve fitness (both cardiorespiratory and muscular) and for bone health, functional health, mental health and to decrease the risk of certain diseases.

But how many steps does this equate to each day? One study has done the fantastic work of working this all out for us.

This study rightly noted that steps walked must be taken over and above activities of daily living and must be done at least of moderate intensity. (For an easy way to track intensity. An RPE (Rating Of Perceived Exertion) Scale can be used- click to access).

Moderate intensity walking would be 11-14 on the RPE scale, meaning taking the steps at a pace that feels “Light” to “Somewhat Hard”.

Vigorous-intensity walking would be 15 - 16 or “Hard”.

This study concluded that taking 7,000-10,000 steps/day of at least moderate intensity and including activities of daily life, would provide the equivalent exercise to that recommended by the public health guidelines.

Another study concluded that more walking was associated with decreased risk of functional decline over two years in older adults. This study also recommended that greater than 6,000 steps/day gives a basic estimate of the amount of walking required to protect against functional decline in people with, or at risk of, knee osteoarthritis.

Tools To Track Your Walking

Tracking your steps is a great way to keep you motivated, and there are some simple and cost-effective ways you can track your steps taken.

Smartphone Tracking

Almost all of us have smartphones, which have built-in health applications (or that can be downloaded). These apps can track your steps.

Here is how to track your steps using your smartphone.

The Apple iPhone

The Apple iPhone (the most commonly used phone, and the phone I use) has one built-in. Here is how you access it:

1. Turn your phone on and look for an application called “health” - Usually anywhere on the first page.

2. Open the app and click on the date you want.

3. See the steps you’ve completed for that day. (Here you can also see any mindful minutes if you have relaxation apps connected).

Note - Steps taken will start collecting automatically in the background. You do not have to activate anything.

1. Find the “Health” App

2. Click on your date you walked.

3. View your steps taken.

Android Devices

Samsung or other smartphones, using android software, have similar capabilities also.

To track your steps, download “Google Fit” from the Google Play store on your smartphone.

Activity Trackers

Another way to help track your steps are activity trackers (or fitness trackers) that can be worn on your wrist.

Activity trackers can monitor an array of activity measures including walking, swimming or running, sleep and heart rate.

A common type of activity tracker you may have heard of is the “Fitbit”.

If you’re wanting to take your fitness to the next level and are super keen on tracking your activity levels, an activity tracker may be for you!

Activity trackers range in price for very basic models and increase in price depending on brands and features.

A great starting activity tracker is the Fitbit Inspire. This tracker will track your all-day activity, including steps, distance, hourly activity, active minutes, calories burned and your sleep. This model is also affordable and lightweight. Keep in mind these trackers have very small font size, so may be difficult to read.

Pedometers

A pedometer is simple device to help track your steps.

Although some pedometers track calories burned and distance covered; usually they only track steps taken.

If you want to track your steps and you’re not after the bells and whistles of an activity tracker and don't use a smartphone, a pedometer might be a cost-effective solution for you.

Remember, exercise should be fun! Getting moving more is what's most important, and tracking your steps may not be for you! So if you don't want to track your steps, you don't need to track your steps - just get walking, and enjoy it!

Here is a pedometer I recommend (click link) and is one of the most accurate pedometers.

COUCH POTATO TO 10,000 STEPS: A Sample Walking Program For Seniors

I’m sure you may have heard the goal of getting to 10,000 steps a day!

What about you? Would you love to be able to walk 10,000 steps yourself?

Do you think it is out of reach?

Well.... It doesn’t have to be!

Although it is not necessary to be getting in this many steps each day to improve your health and fitness, if this is a goal you would love to achieve, I say go for it!

With the right walking plan, you too can be walking 10,000 steps a day!

And.. I want to help you get there safely!

If you are new to walking or haven’t walked in some time one of the biggest mistakes you can make, and one commonly made, is doing too much too soon.

To achieve a goal like this, the key is to build it up over time.

Build your foundation, allow your body to adapt to the new stresses placed upon it, let your body to get stronger and fitter over time. Don’t do too much, too soon.

Attempting to do too much too soon could lead to pain, injury and frustration. Take your time. Do it properly. Give your body the rest and recovery it needs. There is no rush.

This goes for everyone. Put your ego aside; don’t rush it - build your foundation!

Now, here is a sample walking program:

[Note - I have made this program starting for a person who currently gets minimal amounts of walking in each day (hence the couch part) - If your fitness is beyond this, go straight to the 5,000-10,000 program below]

couch-5,000 Steps Per day

Week 1: 

Monday, Wednesday, Friday - Walk 1000 steps on each of these days.

Week 2:

Monday, Wednesday, Friday - Walk 2000 steps on each of these days.

Week 3: 

Monday, Wednesday, Friday - Walk 3000 steps on each of these days.

Week 4:

Monday, Wednesday, Friday - Walk 4000 steps on each of these days.

Week 5: 

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Week 6:

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday - Walk 2500 steps on each of these days.

Week 7: 

Monday, Tuesday, Wednesday, Thursday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 2500 steps on each of these days.

Week 8:

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 5000 steps on each of these days.

Sunday - Is Fun Day (Rest and forget about getting your steps in).

---

Do this walking plan as set out. The first couple of weeks may seem too easy, but it gradually gets more challenging, and you will feel it as the weeks progress.

Remember to always listen to your body and never push into pain. If you find the plan above is too challenging and ramping up too fast, do it over three or four months (rather than two).

Breaking up the steps throughout your day (e.g. in 10-minute bouts) will make it all more manageable.

If you are still getting pain with your walking even by following a walking program like the above, it's best to see a Physiotherapist in person to get an individualised program to help work through your pain issues.

Now you've comfortably reached 5,000 steps per day, and only when you can comfortably do 5,000 steps per day, it's time you can set your sights on the 10,000 steps/day goal.

5,000 - 10,000 Steps Per day

Week 1: 

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday, Saturday- Walk 2500 steps on each of these days.

Sunday - Is still Fun Day (Rest and forget about getting your steps in for the rest of this program)

Week 2:

Monday, Wednesday, Friday - Walk 6000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 3000 steps on each of these days.

Week 3: 

Monday, Wednesday, Friday - Walk 7000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 3500 steps on each of these days.

Week 4:

Monday, Wednesday, Friday - Walk 8000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 4000 steps on each of these days.

Week 5: 

Monday, Wednesday, Friday - Walk 9000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 4500 steps on each of these days.

Week 6:

Monday, Wednesday, Friday - Walk 10000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 5000 steps on each of these days.

Week 7: 

Monday, Wednesday, Friday - Walk 10000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 7500 steps on each of these days.

Week 8:

Monday, Wednesday, Friday - Walk 10000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 10000 steps on each of these days.

---

There are many ways to build up your walking volume to 10,000 steps over time, ensuring you allow your body to adapt to the activity. This sample program is just one of many ways you can do this.

As mentioned above, keep listening to your body and never push into pain. If you find the plan above is too challenging and ramping up too fast, take your time and do it over twelve or sixteen weeks rather than eight weeks.

Keep it up, stay consistent, and before you know it, you'll have hit your 10,000 steps goal!

10 TIPS FOR WALKING WITH ARTHRITIC/PAINFUL KNEES

For some of you, knee pain can make it challenging to get in your walking; and avoiding walking or exercise (in chronic pain conditions), is not the answer! It's about finding what works for you, to help keep you mobile and those legs strong.

Here are ten tips that can help ease the pain and allow more walking.

1. Wear The Right Footwear: Avoid toes with pointed ends, high heels, heavy shoes, or shoes with worn soles. Get a comfortable pair of walking shoes with good shock absorption to help decrease impact and pain through your knees.

2. Warm-Up: Start at a slow pace to allow your muscles to wake up and to help lubricate your joints prior to the walking and build into a faster pace. Also completing one of the warm-up videos will help get you ready for movement.

3. Build Up Your Walking Over Time: As with any exercise, if you are new to walking, or it has been some time since you have started walking, always, I'll repeat.... ALWAYS, ease your way into it. Start with less duration (or distance) at lower speed (e.g. ten minute blocks) and work your way up to longer duration and faster speeds. If you find yourself sore after a walk, a rest day in between may be required. Start small, and gradually progress, even if it seems too small. You want to be avoiding pain. Do not work into pain.

Choose the softer surface.

4. Choose Softer Surfaces: When walking on concrete surfaces, more shock goes through the knees. Jogging and running on concrete surfaces increases these impact forces. 

Walking on softer surfaces such as sand, grass and dirt place less strain on your joints. Softer athletic tracks even more so.

5. Start By Walking In a Pool: If you find you have pain walking on the ground, a simple way to build your muscle strength while taking the pain out of walking by reducing weight is to start walking in water.

The deeper the water (while still able to stand) the less strain on the knees (and other joints).

Once you have spent some weeks walking in a pool, your legs will be better suited to handle land-based walking.

6. Walk When Your Pain is Lowest: If you get pain in the morning, or at night, for example, avoid these times and walk during the times of day where your pain levels are decreased.

7. Lose Excess Weight: Carrying extra weight puts extra stress and strain on your knees. Even just losing a few kilos, if overweight, can help reduce pain symptoms. Remember, 90% of weight loss is diet, so to lose weight faster, make sure you’re eating the right amount and types of food.

8. Build Your Leg Strength - Performing knee strengthening exercises to help strengthen your knees or adding in cycling or stationary bike work can help improve leg strength. When the muscles surrounding your knee joints are strong, the strain on your joints will be reduced.

9. Walking Aid/Poles May Help: Depending on your condition, a walking stick, or a wheeled walking aid may help reduce the strain on your knees. These devices will help decrease fatigue and also help with stability. Trekking poles may also help when going on longer walks.

10. Movement is Medicine: Get stronger, get more flexible, build your fitness. Stop sitting so much. Aim to get more movement and exercises in your life each day.

---

Walking is a great way to improve your health and fitness and something that can be thoroughly enjoyable. 

Get more walking in your life and start improving your health today!

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A VERY QUICK INTRODUCTION TO NUTRITION FOR SENIORS: LEARNING THE BASICS

FIRST PUBLISHED: 11/11/2019. LAST UPDATED: 11/7/2022

GETTING STARTED EATING HEALTHY

Healthy eating keeps our muscles strong and our minds alert and gives our bones the nutrients they need to stay strong. 

When we increase our physical activity and exercise, our metabolic demands increase. What this means is we should ensure we are getting adequate nutrition.

We want the nutrients required to keep us healthy and the energy to fuel our body, to not only undertake the activity but to assist in the recovery process to make us stronger and healthier versions of ourselves.

To understand how to do this, a short nutrition lesson is required. Nutrition is a big and complex topic, so I’m going to break it down in a simple way to understand and give some guidelines to help you keep healthy.

NUTRITION BASICS

All the food we eat is made up of both macronutrients and micronutrients.

Macronutrients are the nutrients that supply us with energy. There are three macronutrients: Protein, carbohydrates and fats. Macronutrients make up most of the food, whatever it is (hence macro).

The micronutrients, on the other hand, are the nutrients only needed in small amounts yet are vital for the proper functioning of our body to maintain health. (These are the vitamins and minerals.)

To maintain good health, we must ensure adequate energy from protein, carbohydrates, and fats daily from healthy foods.

These foods should also contain plenty of micronutrients to ensure our body is functioning optimally and is in good health. Some foods are more nutrient-dense than others.

We also want to stay properly hydrated. Our body is 70% water, after all.

THE MACRONUTRIENTS

So now, let’s dive into the macronutrients that make up most of our food.

Starting with the one I feel older adults do not get enough of:

PROTEIN

When thinking of protein, think of meats, fish, cheese, eggs, milk, beans, nuts and seeds.

Protein is vital for every cell in our body. Its main job is to build and repair tissues.

It’s the building block for muscles, cartilage, skin, bones and blood. It is used to make enzymes, hormones and other body chemicals.

Protein will increase our metabolism. Make us feel fuller after eating. It will help us lose weight, build muscle and give us a fitter/more toned appearance (by helping us lose weight and build muscle).

Protein is an essential nutrient, and we must ensure we get adequate amounts daily.

HOW MUCH PROTEIN SHOULD SENIORS EAT?

The Australian Dietary Guidelines recommends that 15-25% of our total energy intake should come from protein, with a daily intake of the following:

• The RDI of protein for women aged 19–70 is 46 grams daily.

• The RDI of protein for men aged 19-70 is 64 grams daily.

• Women over 70 should have at least 57g per day.

• Men over 70 should have over 81g per day.

Do you feel you are getting enough?

To learn more about protein and get tips to get more protein daily, click here to learn more.

The next macro nutrient is our fats.

FATS

Healthy fats are our oils, cheeses, butter, nuts, avocados and oily fish.

Fats are vital nutrients that supply us with energy and allow the other nutrients to do their jobs. Fats are essential for healthy body function; without them, we can't live. 

Although there may have been a time when you heard that fats are the enemy of health and our waistline, this is not true. Don't cut out fats.

But be mindful of the TYPE of fats you put into your body.

There are four types of dietary fats:

1. Saturated fats - beef, lamb, pork, whole milk, cream, butter, cheese.

2. Monounsaturated fats - olive oil, nuts (almonds, cashews, pecans etc.), avocados, nut butter, olives.

3. Polyunsaturated fats - walnuts, fish (salmon, mackerel, herring, trout), seeds

4. Trans fats - cakes, cookies, crackers, icings, margarine, and microwave popcorn. The bad fats.

The healthier fats are the top three fats. Trans fats are the fats we want to avoid!

Saturated fats get a bad rap also, but they are not to be feared.

Eat the natural sources of fats and stay away from anything that is processed!

CARBOHYDRATES

The next and final macronutrient of the food we eat is carbohydrates.

Carbohydrates are your starches (your bread, pasta, rice, potatoes, breakfast cereals etc.), sugars and fibres found in grains, vegetables, fruits and dairy products (which contain fats and protein).

Carbohydrates are our fruits and other sugars, our vegetables (our starches and fibre), and our dairy products.

Like fats have in the past (and still do among some people today), carbohydrates now get a bad rap for our health and waistline.

This is where everything gets very confusing. If fats are bad, carbohydrates are bad, red meats are bad, dairy is bad, ….. (I could go on with what is supposedly bad). What are we meant to eat?

In short, my answer is... There will always be nutrient-dense healthy sources and highly processed, unhealthy sources with fats, carbohydrates and even proteins.

The best way to get adequate amounts of the above macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals) is to choose natural food sources over packaged and processed food and eat a diet filled with fruit and vegetables, grains, quality meat sources and dairy.

Carbohydrates are one of the primary food groups and are essential to living a healthy life.

The majority of your calories should come from carbohydrates. This includes healthy grains, dairy products, fruit and vegetables.

The Australian Dietary Guidelines recommends 5-6 serves of vegetables a day for people 65+ and 2 serves of fruit. Where it can get confusing is how much a serve is. See the diagram below to see what a serving of fruit and vegetables looks like.

The equivalent of a serving of fruit and vegetables.

Aim to get three healthy meals daily filled with adequate protein, healthy fats and carbohydrates.

When eating healthy, these natural food sources take care of our macronutrient needs and are filled with our micronutrients (the vitamins and minerals) needed to maintain optimal bodily function.

So now you have a basic understanding of nutrition, to continue on your journey of healthy eating:

• HEALTHY EATING FOR SENIORS: HOW TO BEGIN EATING HEALTHY - THE FIRST STEP [PART 1]

• HEALTHY EATING FOR SENIORS: HOW TO BEGIN EATING HEALTHY - THE FIRST STEP [PART 2]

Simple Seniors Strength workout - 8 Minutes

Simple strength workout for seniors - 8 minutes

In this video, I show you how to use just three exercises to get stronger. We cover the whole body.

I change the exercises up to show how you can target the same areas with different variations.

If you find them too easy, add in more resistance, do more rounds or decrease the rest time.

Before beginning make sure you do one of the warm-up videos.

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

To get straight into the exercises go to 1:32.

Super Simple Strength Workout

1. SQUAT x 12

2. ONE ARM ROW x 12 each arm

3. CHEST CHAIR PRESS

60 Seconds Rest

4. SIT TO STAND x 12

5. SEATED ROW x 12

6. CHAIR TRICEPS PUSH x 12

For more have another 60-second break and do again.

Do your best and any questions ask below!

- Mike

HOW TO MAKE EGGSHELL CALCIUM: A SIMPLE, NATURAL, EFFECTIVE CALCIUM SUPPLEMENT FOR STRONGER BONES

What is Eggshell Calcium Powder?

Ever wondered what to do with those leftover eggshells from your brekkie? Well, here's a bit of a surprise – those eggshells can be turned into something quite beneficial. Say hello to eggshell calcium powder, a nifty way to up your calcium intake naturally.

So, what's in this powder? It's mostly made up of calcium carbonate, the same stuff you find in limestone and chalk. Here's the interesting bit: to make this powder, eggshells are first boiled to get rid of any nasties, then baked to dry out, and finally ground into a fine powder. Simple, yet brilliant!

Now, let's have a chinwag about how it stacks up against other calcium sources. Compared to over-the-counter supplements, eggshell calcium is more natural and just as effective. Plus, it's a win for the environment, turning waste into something wonderful!

HOW TO MAKE EGGSHELL CALCIUM POWDER

You may remember a time when eggs were deemed unhealthy due to their cholesterol content.

Nowadays, and many years of research later, this criticism has now been proven wrong! Eggs have since been shown to have almost NO effect on blood cholesterol levels.

The Heart Foundation agrees that eggs are healthy and DO NOT increase the risk of heart disease.

In fact, eggs are known now as nature’s multivitamin and for good reason.

Eggs are abundant in vitamins, minerals and other healthy nutrients. Including, quality protein, omega-3 fatty acids, vitamins A, D, E and B12, antioxidants and choline. All essential for health.

But the health benefits of eggs don’t stop with the whites and yolks. You’d be surprised to learn how nutritious and beneficial the shell can be.

Now, the thought of consuming eggshells probably doesn’t appeal to you. However, they are an effective (and inexpensive) source of calcium to make your bones stronger and further improve health. And, when made into a powder, it is very easy to consume, and flavourless!

In this article, I’ll explain how consuming eggshell powder can benefit you and show how you can make eggshell calcium powder in a few simple steps.

So the next time you decide to crack a few eggs to make a delicious omelette or bake a cake, make sure you don’t scrap those eggshells! Save them for later use!

The Benefits Of Consuming Eggshells!

Eggshells are comprised of calcium carbonate, which is the most common type of calcium found in nature.

The abundance of calcium makes eggshells an excellent, although fairly under-appreciated, source of this essential mineral.

Calcium plays a significant role in preventing conditions commonly seen in older adults, particularly osteoporosis and osteopenia. 

A study conducted at The National Institute of Rheumatic Diseases shows the benefits of eggshells on improving bone metabolism. The research suggests that eggshell powder, being rich in calcium and other organic compounds such as strontium and fluorine, can have a positive effect on improving bone density.

This study further notes that eggshell powder can stimulate cartilage growth and in postmenopausal women and women with senile osteoporosis, eggshell powder increases bone density and mobility and reduces pain and bone resorption.

This study concluded that eggshell powder is suitable in preventing and treating osteoporosis.

Another study notes that eggshell powder is a great source of bioavailable calcium, increases bone mineral density and can delay bone demineralisation when consumed regularly. The participants in the study also reported experiencing less pain when consuming eggshell powder for longer periods.

Moreover, eggshell membrane, the substance found between the eggshells and egg whites, is mostly comprised of collagen, which is known to promote joint health among other benefits (to find out more about the benefits of collagen - click here).

Eggshell membrane supplements are used to treat pain and discomfort in joints, something that often affects older adults. 

How Much Calcium Do I Need

According to Osteoporosis Australia, the recommended daily intake of calcium, through diet, should be around 1,300 mg per day. (To find out more about calcium click here).

However, plenty of people, especially seniors suffering from calcium deficiency, resort to calcium supplements enriched with vitamin D3. Vitamin D is often used alongside calcium supplements, as it helps the body absorb the mineral.

Research suggests a daily supplement dose of 1,000 mg of calcium and 600 mg of vitamin D can counteract the effects of osteoporosis. However, it is said that older adults might benefit from a slightly higher dose to reduce the risks of fractures and falls.

Of course, supplements are only advised to those who aren’t able to get sufficient amounts of calcium and vitamins from natural food sources.

Before resorting to supplementation of any kind, try to bump up your calcium intake by consuming calcium-rich foods such as dairy and eggs (or try this bone broth recipe).

A single teaspoon of the eggshell calcium powder contains roughly 800 - 1,000 mg of calcium. It’s best to divide this dose up into smaller doses throughout the day

There are many ways to consume the eggshell powder. You can mix it up with a small amount of water, or juice. Sprinkle it on your cereal on in spaghetti bolognese. Whatever works best for you

The process of making your calcium powder is pretty straightforward and simple; let's begin.

Different Uses of Eggshell Calcium Powder

This little gem has a few tricks up its sleeve. As a dietary supplement, it's a cracker. Just a pinch of this powder in your smoothie or sprinkled over your morning cereal, and you're sorted for your daily calcium needs.

But wait, there's more! Eggshell calcium isn't just for people; your plants love it too. Sprinkle it in your garden, and watch your greens grow with gusto. It's a top-notch natural fertiliser.

Precautions and Side Effects

Now, it's not all beer and Skittles. There are a few things to keep in mind. Firstly, moderation is key. Too much of this, and you might end up with more calcium than you bargained for. Also, if you're already on calcium supplements or other medications, have a yarn with your doctor first. It's essential to make sure everything works together harmoniously.

So, there you have it – eggshell calcium powder in a nutshell. Whether it's in your breakfast bowl or helping your petunias perk up, it's a versatile little number. Just remember, like with anything, to use it wisely.

HOW TO MAKE EGGSHELL CALCIUM

INGREDIENTS AND EQUIPMENT

To make your powder you will need a few easy to source things that you probably already have lying around the house.

You will need:

• A carton of eggs (stick to organic, pasture raised eggs if you can)

• A medium to large sized pot

• An electric coffee grinder - One can be purchased for $20-30 online. (I bought mine from K-Mart for $30 AUD).

• A fine strainer

• An airtight container to store your eggshell powder

DIRECTIONS

The entire procedure of making eggshell powder is relatively quick and painless, so it shouldn’t take much of your time.

The best part is that once you’re done, you can easily store the powder for future use and you now have an inexpensive, effective source of calcium to help get your daily calcium requirements and keep your bones strong.

Step 1

Next time you are eating your eggs, preparing a meal or baking a cake, rinse your eggs in water to remove any excess and save your eggshells. I kept mine in the carton. Make sure not to dispose of the egg membranes as they are also healthy.

Step 2

Repeat step 1 until you have a carton full of eggshells!

Step 3

Fill a pot with water, bring to the boil and carefully place the eggshells inside.

Step 4

Boil the eggshells for about 5-10 minutes to help kill off any nasties.

Step 5

Drain the eggshells and place them on a baking tray and allow to dry all day or overnight.

Step 6

Preheat an oven to 90 degrees Celcius (195 Fahrenheit) and place the eggshells in the oven for 12 minutes to allow them to dry out entirely

Step 7

Remove the tray from the oven and place the shells in your coffee grinder. Grind until the eggshells become a finely ground powder. Continue until you’ve used up all the eggshells.

Step 8

Sift the powder through a strainer to ensure any larger shells are removed.

Step 9

Pour the eggshell powder into an airtight container and seal tightly. Store the jar in a cold and dry place for up to 2 months.

Step 10

Enjoy your homemade eggshell calcium powder! 

And that’s all it takes to get an effective, inexpensive calcium supplement which will help you get stronger bones!

Enjoy! and Keep Moving

• Mike

Do you need more calcium in your diet? Are you currently supplementing? How do you get more calcium?

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The Strong Senior: The Complete Guide to Getting Strong And Staying Strong Over 60

HOW TO GET STRONG AND STAY STRONG OVER 60

With good strength, EVERYTHING we do is much easier!

Life is much easier!

As time goes on, we are all going to get weaker, and our muscles are going to get smaller. [1, 2]

This loss begins in our thirties and accelerates each decade after that. [2]

This is NOT an inevitable part of ageing, however!

This is an inevitable part of doing less and less activity over time. [1, 2, 3, 4]

In this day and age, it's much easier to do less. It's much easier to be lazy!

When we don't HAVE to do activities that keep our muscles strong, we are going to get weaker. 

It's that simple!

Loss of muscle mass and strength to do the things you want and need to do, IS AVOIDABLE!

AND …. If you have already noticed you have lost strength and muscle….

It is REVERSIBLE also!

When you undertake strength training (aka resistance training), in whatever form - (for example with weights, resistance bands or just doing bodyweight exercises), and do it properly, you WILL get stronger, regardless of your age!

That's right every person over 60 can, at a minimum, maintain their strength and get even stronger than a younger version of themselves.

And, with greater strength comes effortless movement and getting more out of life each day!

Furthermore, you will also build muscle, get stronger bones, decrease your risk of falls, have less pain, improve your fitness, lose fat, gain confidence and look and feel better.

Sounds good, doesn't it!

Strength training is arguably the most important type of exercise that anyone over 60 can do AND in my opinion, the most fun!

On the other hand, I know, getting started with strength training, especially with weights (or with resistance bands), can be a little hard and even scary.

If new to exercise, it's difficult to know where to start, and many questions may arise.

There are also many variables you must take into account and implement to ensure you get the results you want and aren't just wasting your time and putting yourself at risk.

With a bit of knowledge, however, strength training is VERY, VERY SIMPLE for anyone to get into, and get amazing results. And that includes YOU!

In this guide, I'll show you exactly how to get stronger, and show just how simple it can be, even in the comfort of your own home.  

By following this guide, and staying consistent, it won't be long before you're the stronger version of yourself going about life with ease!

So without further ado, let's get stronger!

- Mike

WHAT WE’LL BE COVERING IN THIS GUIDE:

WHY SENIORS SHOULD DO STRENGTH TRAINING/EXERCISES & COMMON QUESTIONS

• The Benefits of Strength Training for Seniors - Can Seniors Build Muscle?

• Am I Too Old To Lift Weights?

• Won’t I Hurt Myself If I Lift Weights?

• Should Seniors Lift Weights? Do I Need To lift Weights, or Use Resistance Bands, To Get Stronger?

• Should Women & Men Train Differently?

• Should I Exercise Differently to Someone Younger?

• I Am A Woman and Don’t Want To Get ‘bulky’! Will I Get Bulky If I Lift Weights?

STRENGTH TRAINING 101 FOR SENIORS

• How To Get Stronger Over 60 (The Basic Formula)

• Strength Training Rules To Stick To

• How Many Times Per Week Should Seniors Do Strength Workouts?

• How Many Repetitions and Sets Should Seniors Do To Get Stronger?

• How Heavy Should My Weights or Resistance Bands be?

• What Resistance Bands Do You Recommend? The Best Resistance Bands For Seniors

• What Weights Do You Recommend? The Best Weights For Seniors

• When Do I Progress The Exercises? (Use Heavier Weights)

• How Long Until I Start Seeing Results?

NUTRITION: EATING TO GET YOU HEALTHY & STRONG

GET STRONGER NOW - STRENGTHENING EXERCISES FOR SENIORS (INCLUDES VIDEOS + PICTURES) 

• The 5 Best Strengthening Exercises For Seniors (Must do Exercises)

• Body Weight Exercises For Seniors: A Complete Program (VIDEO ROUTINE)

• Weights & Resistance Band Exercises For Seniors: A Complete Seated Program (VIDEO ROUTINE)

• Resistance Band Exercises For Seniors: A Complete Program (VIDEO ROUTINE)

• The 10 Best Leg Strengthening Exercises For Seniors

• The Most Simple Strength Workout For Seniors To Get Amazing Results

• Additional Strengthening Exercises For Seniors

TAKING YOUR STRENGTH TRAINING FURTHER

• Should I Join A Gym?

• Free Weights Vs Machines - Which Is better For Seniors?

WHY SENIORS SHOULD DO STRENGTH TRAINING/EXERCISES & COMMON QUESTIONS

The Benefits of Strength Training for Seniors

Along with the benefits touched on briefly already, there are many more benefits of strength training, and this is why I feel it's the most important type of exercise that anyone over 60 can do.

Here are FIVE AMAZING BENEFITS of strength training:

1. YOUNGER, STRONGER & MORE EFFICIENT MUSCLES

As time goes on and we get older, we lose strength, and we lose muscle mass.

This process of our muscles getting smaller and weaker with age, is known as sarcopenia.

There are many possible causes of sarcopenia. However, the good news is, in the vast majority, sarcopenia is caused only by doing less physical activity over the years.

Sarcopenia is NOT just an inevitable symptom of ageing. 

It is an inevitable symptom of lack of use. [1, 2, 3, 4]

When we do less physical activity, our muscle cells become smaller and weaker.  

By undertaking MORE physical activity, and doing strength exercises, you can reverse the effects of sarcopenia, essentially reversing the ageing process of your muscles and improving their efficiency. [3, 4, 5]

2. LOOK BETTER - LOSE WEIGHT & IMPROVE POSTURE

We ALL want to look better!

I'm sure it's safe to say that all of us, both men and women, regardless of age, look healthier with a healthy amount of muscle on our frames.

We also look healthier with good posture.

With consistent strength training (combined with a healthy diet) you will increase muscle mass, improve your posture (by fixing muscular imbalances), and decrease body fat.

When you increase muscle mass and decrease fat, you get what's commonly referred to as that "toned" look, which I know many of you reading this are after.

Cardiovascular exercise (jogging, running, riding a bike, boxing, skipping, and so on) is the type of activity commonly believed to be best for fat loss.

However, I'd go as far as to say that proper strength training can do just as much, if not more, for weight loss and weight management than cardiovascular exercise can.

Research shows that strength training results in reductions of abdominal fat in both older men and women. [6, 7, 8, 9]

And further research shows, undertaking strength training resulted in only one-third as much fat gain over two years compared to those not doing strength training. Demonstrating the effectiveness of strength training on managing weight. [10]

Now I am not saying to stop doing cardiovascular exercise, especially if you enjoy it.

There are benefits in doing cardiovascular exercise for everyone over 60. However, if you don't want to, you can get healthy, strong and look your best by doing only proper strength training.

3. IMPROVE PHYSICAL & MENTAL HEALTH & GET MORE, QUALITY SLEEP

Along with getting stronger, building muscle, losing fat and improving posture, strength training can improve physical and mental health.

For improvements in our physical health, strength training can decrease the risk factors of metabolic syndrome, reducing blood pressure [11, 12, 13] and reducing the risk of cardiovascular disease.

It has beneficial effects on cholesterol levels and body fat percentage.

Strength training may play a role in improving insulin resistance associated with ageing and prevent the onset of diabetes. 

Strength training can also lead to many mental health benefits.

After consistent strength training, you will feel improved confidence, self-esteem and have more energy. And, it is an effective tool for decreasing stress and reducing anxiety, depression and fatigue. [15, 16]

Moreover, if you want to keep your memory in top shape strength training can improve several aspects of cognition, memory and memory-related tasks in healthy older adults. [17, 18]

And we all know the health benefits of getting a good night's sleep. Resistance training can improve sleep quality and quantity. [19, 20]

4. DECREASE JOINT & OTHER PAIN. STRENGTHEN & AVOID BRITTLE BONES (HELP WITH ARTHRITIS & OSTEOPOROSIS)

Strength training can prevent and decrease pain. Studies have shown improvement in pain in those who have fibromyalgia, lower back pain and arthritis.

With painful joints conditions such as arthritis, by strengthening the muscles, ligaments and tendons surrounding an affected joint, we can reduce the stress placed on the joint, decreasing pain symptoms.

Strength training may also be helpful to prevent, and reverse osteoporosis. Studies have shown improvements in bone mineral density, helping to avoid and strengthen brittle bones. [21, 22]

Furthermore, stronger people are inclined to have higher bone mineral density compared to those who are weaker. [23, 24]

5. PREVENT FALLS, DECREASE FALL RELATED INJURIES & IMPROVE BALANCE

Increased strength and muscle mass can decrease one’s risk of falls [25, 26] and combined with higher bone mineral density, dramatically reduces the risk of fractures and other injuries related to falls.

Strength training has also been shown to be effective in improving balance and reversing age-related changes in gait speed (how fast you walk), stride length (the size of your step), cadence (the speed of your walk) and toe clearance (clearing your toes off the floor with each step) [26]. All factors that when impaired, can put one at risk of falling.

As you can see, there are many, many long term benefits of strength training and I hope by now I've got you over the line to begin strength training and start improving your life, and health.

Certainly, to reap all the benefits and do strength training correctly, it is important you do strength training right by following a few steps which we will go through in the next section.

Before we get into that, however, let's cover some questions that you may have in regards to strength training.

Am I Too Old To Lift Weights?

AGE IS NO BARRIER!

AGE IS JUST A NUMBER!

IT IS NOT THE END OF THE ROAD!

You are never too old to do something you want to do, and there are seniors all over the world, showing just this!

Take Irene O’ shea who at 102 years old became the world’s oldest skydiver.

Fauja Singh at 104 was running marathons.

Johanna Quaas at 92 - competing in gymnastics.

Ernestine Shepherd who is a Personal Trainer and still bodybuilding at 83 years old.

You are DEFINITELY not too old to do any form of strength training.

I have helped thousands of people improve their strength and build muscle from the ages of 54 (even younger), all the way up to 104. 104 and thriving!

You are also not too old to do anything else you want to do.

So, if you have the belief that age is a reason not to do something. Then throw it out!

If someone tries to kill your aspirations with the “you’re too old” line, throw them out too!

‘Age’ is never a reason to not do something. Especially weights!

Whatever age you are, do whatever you want to do, and have fun doing it!

Won't I hurt Myself If I Lift Weights?

If you have this worry, you are not alone!

This is a common worry experienced by those new to strength training, especially when it comes to lifting weights.

YES!….. There IS a chance you could hurt or injure yourself doing strength exercises!

And, our chances of injuring ourself DOES increase as we get older, and we DO increase our risk by exercising with weights.

However…. This worry is unwarranted!

“I’ve had a lot of worries in my life, most of which never happened.”

— Mark Twain

The benefits of strength training hugely outweigh the small risk of injuring yourself.

I can assure you, If you undertake strength training correctly (as outlined in this guide), strength training is entirely safe and the chances of you hurting yourself are close to zilch! 

As you continue strength training, with your now stronger, steadier body, you’ll have much less chance of injuring yourself in general.

You’ll also find that strength training wasn’t anything to fear and it becomes easy and fun once you get the hang of it.

Ok! Some of you may never find strength training fun, but, you’ll see and feel the benefits eventually and want to to keep it up!

Based on your current capabilities, strength levels or health status, you may need to modify the exercises or your program in some way so that you can do them safely. (This, and more will be covered within this article).

But correct strength training is excellent for everyone, and safe, no matter your age!

You’re just as capable as anyone else!

Should Seniors Lift Weights? Do I Need To lift Weights, or Use Resistance Bands, To Get Stronger?

Strength training is the most effective way to improve physical function, increase muscle mass and strength, and comes with all the other benefits we discussed above, like getting healthier and looking your best.

So if you want these results, you should do strength training.

But…. Lifting weights, or using resistance bands, is not the only type of strength training you can do.

Seniors training with Kettlebells.

There are many different ways to get stronger, including; bodyweight exercises, yoga, pilates, Zumba, suspension systems (TRX), kettlebells or gym machines.

With so many options available, you do not have to lift weights or use resistance bands, specifically, to get the strength results you are after.

It does not matter which type of strength training you do! Choose whichever type of strength training you want.

If you work your muscles correctly and most importantly, stay consistent... You will get stronger.

However, if you start with bodyweight exercises, there will come a time when the exercises are no longer challenging you, and you stop making progress with your strength.

This is when it is important you start challenging yourself with more challenging exercises, or add in equipment, to continue to get stronger.

Weights and resistance bands are easy to use and get a hold of, and, an inexpensive way to get stronger in the comfort of your own home.

For these reasons, I do recommend all seniors lift weights and use resistance bands to get stronger, and why I focus on them in this guide.

If you're new to weights or bands, it won't be long before you've got the hang of them and finding them simple to use.

Should I Exercise Differently to Someone Younger?

No! To get stronger, the same strength rules apply for both young and old. There is no reason to exercise any differently to anyone else based on your age.

Although goals change as we get older, and some exercises may need to be modified, with precautions taken, depending on your health status and current capabilities, to improve strength, the same principles apply for everyone.

Additionally, you can build muscle and recover from strength training just as well as college-age students.

In a study, active college-aged women were compared to active women over 60, looking at how differently the body responds and adapts to resistance training in these groups. Similar response and adaptability patterns, as a result of the resistance training, was seen in both the young and old. The same would go for men.

Should Women & Men Train Differently?

Again, No! To build strength for both women and men, the same rules apply.

There is no reason for gender-specific training to get the strength results you are after.

If you want to train with your spouse, you can both do the same training.

The only difference is that men, the majority of the time, have higher strength levels and more muscle mass. Meaning heavier weights, or increased resistance will be required to challenge oneself and build strength and muscle.

I Am A Woman & don’t want to get ‘bulky’! Will I Get Bulky If I Lift Weights?

So you've seen the photos of very muscly ladies (usually competitive female bodybuilders) and have decided that lifting weights is not for you.

No disrespect to these women who work really hard to obtain these physiques, but I can understand, with a lot of these photos, why lifting weights has been a no go!

Although there is a very high chance, you could wake up one morning, bodybuilder size after doing weights a few times, there is no need for this to turn you off doing weights. 

I am just kidding! The chances of this ever happening is slim to none. I can promise you that you won't ever look bulky! 

Unless of course you want to and are willing to work very, very, very hard to obtain it.

These muscly women have been doing weights for a long time (years and years), have strict diets, AND they are usually taking many supplements.

You are not going to get bulky like these women! There is no reason to fear doing strength training.

And in the impossible case, you do somehow, suddenly wake up with bulky muscles, congratulate yourself! You have done what most can't, especially at your age. Now to get rid of these muscles that have almost magically appeared, just go easier on the weights (and eat less) for a little while. You'll be back to not bulky in no time.

As you can see, this is no reason for this to stop you doing strength training.

Naturally, it takes A LOT of work for both women, AND men, to look very muscular and get 'bulky'.

What you will get with strength training, however, (and eating a healthy diet) is increased muscle mass and decreased fat over your muscles, leading to that 'toned' look women usually prefer.

How Many Times Per Week Should Seniors Do Strength Workouts?

To get stronger and build muscle, you need to be training at least twice a week and for better results aiming for three to four days a week. [33]

Three days per week allows one day in between to rest and recover from the exercises.

This is a great way to get your body used to this type of exercise without pushing yourself over the limit.

One strength workout per week will not get as good results and is suitable only for maintaining strength and muscle mass.

Consistency is the key to getting great results.

If performing bodyweight exercises, or using very light weights, it's fine to workout each day. However, I suggest progressing to heavier weights/resistance to increase the effectiveness of your strength training, when these exercises no longer challenge you.

An example of a strength training workout schedule, for beginners, could be:

2-days per week, performing workouts on Monday and Thursday and completing this for 4-6 weeks.

Once completed 4-6 weeks of training, you can move to 3-days a week, training Monday, Wednesday and Thursday. Allowing a day in between workouts.

I recommend exercising both your lower and upper body each workout.

How Many Repetitions & Sets Should Seniors Do To Get Stronger?

Once you've decided how frequently you are going to do the workouts each week, the next step is knowing how many times to do each exercise during the workout.

More specifically, how many repetitions, and sets are required of each exercise to get stronger.

For those not familiar with these terms, repetition (commonly known as "reps") means how many times you complete the exercise.

Performing a bicep curl, for example, for one repetition (rep) means taking your arm from a fully straightened position to a fully bent position and returning back to the start position.

'10 reps' would mean performing ten complete movements of the exercise. So using the bicep curl example again, we take our arm from a fully straightened position to a fully bent position and then back to the start position and repeat this ten times.

A set means how many times we do those particular number of repetitions. 

Let's use "2 sets of 10 repetitions" of the bicep curl as another example. This means we do ten biceps curls at a time, have a short rest and then do another ten biceps curls. Equaling two sets and 20 repetitions in total.

To get stronger, there I.S. a specific repetition AND set range you should stick to for best results with strength.

Changing the repetitions and the sets are going to target different components of fitness.

REPETITIONS

For Muscle Strength

If you find you have difficulty performing tasks like standing up, lifting objects, or climbing a few stairs, your muscle strength has likely decreased.

Lower repetitions, (1-6 repetitions) is the most beneficial for improving strength. Heavier weights/resistance are required for this repetition range.

I do not recommend doing this low of reps, however, unless you have a high level of training OR you have a professional helping you.

Keeping it simpler and safer, I recommend 5-10 repetitions for seniors, and moderate weight.

This will improve strength and also help build muscle mass more effectively.

For Larger Muscles 

If you find your muscles have started losing size, (i.e. gotten smaller) this is known as muscle atrophy.

When muscle mass increases (size of the muscle), this is known as muscle hypertrophy.

To increase muscle mass, moderate repetitions are best, between 6-12 Repetitions.

I've found repetitions higher than this, up to 15 (sometimes more) can also work for building muscle.

For Muscular Endurance

If you find you can stand up quite easily, can lift objects easily and even walk stairs easily, it means your strength is doing ok. But, after a short time of carrying an object, doing exercises, or walking around (either on the flat, upstairs or up hills) you start fatiguing, it could mean your muscular endurance has decreased.

Your muscles have the adequate strength to do most of your activities but can't maintain this strength/power for a prolonged time.

An example of decreased muscular endurance would be walking around a shopping centre and feeling your legs fatiguing and having to sit down to rest.

To improve muscular endurance, high repetitions 15-20 repetitions and upwards will do this. And, lighter weights are necessary. This repetition range also improves cardiovascular fitness and is beneficial for endurance exercise such as cycling, running or swimming.

Strength, hypertrophy and endurance are all equally important.

SETS

When it comes to the sets of each exercise to build strength and muscle mass, even for endurance, the evidence shows multiple sets are superior to a single set.

Evidence also shows that 2-5 sets are optimal for strength, muscle mass and also endurance.

So to build strength, hypertrophy and also work some muscular endurance, I recommend 5-12 repetitions.

And 2-5 sets.

To start, you could choose two sets of 12, or 3 sets of 10, or 4 of 8.. All of these ranges will help build strength. If getting started, start with less. E.g. 2 sets of 8 and slowly build up the reps and sets over time. (and the weight).

If you stick to these parameters, and strength train consistently (at least two days each week), and progress the exercises by continuing to challenge yourself, you ARE going to get stronger.

How Heavy Should My Weights or Resistance Bands be?

There is no magic number I can give you for how heavy your weight or how thick your resistance band should be.

Everyone is different with different capabilities.

When beginning strength training, the most important step is learning the exercises first, with bodyweight or light weights.

As your strength begins to build, you can gradually increase the weight, ensuring you avoid any injury and are getting the most out of your strength training program.

I do not recommend lifting too heavy and training to full failure. Ever! Training to failure means, lifting a weight where your muscles are completely exhausted. This is unnecessary! So make sure the weight you choose doesn't completely tire your muscles.

Instead, choose a weight/resistance that is not too light that the exercise is a breeze, but heavy enough that your muscles are very close to being completely fatigued (getting near failure, but not failure) by the last repetition of the last set.

When exercising different areas of your body, you are going to have different levels of strength. Leg exercises usually require heavier weight compared to arm exercises — a reason why it's a good idea to have a selection of weights and bands.

It's up to you to determine how heavy your weights or resistance bands should be, and it gets easier as you become familiar with the exercises (and the weights).

What Resistance Bands Do You Recommend? The Best Resistance Bands For Seniors

Resistance bands purchased off the internet will work fine to do most exercises with.

I recommend going with ribbon type, and longer bands over shorter ones as this will allow you to do more exercises and you can double them over or adjust the size yourself.

If they are too short, you are limited in the exercises you can do.

I suggest getting a few strengths from light to heavy to allow for progression. 

If you outgrow the resistance bands, you can purchase thicker bands.

I am currently in the process of sourcing the best resistance bands for seniors - This is in progress and to stay updated, make sure you're signed up to the More Life Health mailing list.

What Weights Do You Recommend? The Best Weights For Seniors

For weights, I also suggest purchasing a small set to save money and to allow for progression as your strength improves.

For beginners, I suggest starting with 1-5kg (2-11lbs) weights these are a perfect beginning weight which will allow you to learn the exercises, and they give room for progression.

When you outgrow these weights (a good problem to have), you can look at purchasing heavier weights.

Additionally, for those who have a good level of strength, you may need to start with heavier weights.

If you continue with the same light weights, your body will not get any stronger.

Progress the weight, by lifting heavier, and your body will adapt and get stronger.

If you head to your local department store, you can easily pick up a set of dumbbells.

However, to make it easier, I have found some perfect starter weight kits to help get you started.

CLICK HERE TO SEE WHAT EQUIPMENT I RECOMMEND.

Don't want to purchase weights?

If you don't want to purchase weights or resistance bands, that is absolutely fine.

Although I do recommend eventually purchasing equipment to make continual progress, you can stick to the bodyweight exercises and progress by adding in more repetitions as you get stronger over time.

Or, you can also use items you have around the house, like water bottles or cans of food, which will work just fine in the beginning.

When Do I Progress The Exercises? - (Use Heavier Weights)

As I've touched on throughout this article already when getting started with weight training, the most important step is that you learn correct exercise technique and use lightweight, OR no weight at all. Keeping you safe and injury-free.

Once you are performing the exercise correctly, increase the weight. Use weights that your muscles are being worked and get very close to tiring in the repetition range chosen (5-12) and set range (2-5).

With consistency each week, your body will adapt to the exercise by getting stronger. When the weights or resistance bands become too light, it is now time to increase them in small increments. Choosing a heavier weight or resistance, that now achieves the goal of your muscles tiring within the repetition and set range.

If at any time you get through the repetition and set range easily, using perfect exercise technique, and you're not close to tiring, it's time to lift heavier weights/or use thicker resistance bands.

Other ways to progress the exercises:

• Do more repetitions (for bodyweight exercises)- Remember, however, if you do too many repetitions, you will move into working muscle endurance rather than your strength.

• Do more challenging exercises - There are many ways to vary the exercises to make them more challenging. Take, for example, a wall push-up versus a push-up on the ground.

• Decrease your rest time between sets. For example, slowly decrease by 5 seconds each week.

• Or add in another set after some time. If you start with two sets, move to 3 sets and so on.

How Long Until I Start Seeing Results?

With proper strength training and adequate, healthy nutrition, you can expect to see and feel, yourself getting stronger and small changes in your physique quite quickly. From 1-2 weeks.

For beginners, as your body is learning the exercise, new neural (nerve) patterns are laid down between your brain and your muscles.

Our muscles are made up of different types of muscles fibres. Groups of these muscle fibres and a motor neuron (nerve cell) make up what's known as a motor unit.

Each motor unit contains large amounts of muscle fibres that if we don't use, they go to sleep. They sit dormant until they are called into action again.

When you begin strength training and stay consistent, your brain responds to the exercise by recruiting more motor units, waking up these previously dormant muscle fibres, to coordinate the contraction of the muscle(s).

This increase in the, once asleep, muscle fibres that are now activated to generate the force required to lift the weight, explains why we can increase our strength quite quickly.

Basically, when you perform strength exercises, your body is saying "I can't be weak anymore, I need to be stronger to do this", and your brain then wakes up your muscles to make it happen!

Increasing muscle mass (hypertrophy), on the other hand, will take a little longer.

New biceps from strength training.

After consistent strength training each week, for up to 4-6 weeks or more, you'll start to notice your muscles growing. Like your biceps (see photo).

Your muscle fibres are getting larger (hypertrophy), which will further improve your strength.

If you have done strength training before, even if it was a long time ago, your body will usually regain strength and muscle mass back fast (something known as muscle memory).

NUTRITION: EATING TO GET YOU HEALTHY & STRONG

Eating well is essential for health and wellness, and is also important for building muscle and improving strength. AND shrinking the waistline.

To get stronger and build muscle effectively, we need to be eating enough calories/energy from good quality protein, fat and carbohydrate sources.

We also need to get adequate micronutrients (vitamins and minerals) to support our body's biological processes and keep ourselves healthy.

When we are taking in too little calories, or eating just junk foods, we don't get in all our required nutrients, leading to poorer health and loss of muscle and strength.

Nutrition is a vast topic, difficult to cover in this guide. I could write a whole new guide on it. I'll save that for a later date, however.

For now, improve your diet by doing your best to avoid junk foods, and start getting the optimal amount of calories from nutrient-rich foods.

There are certain nutrients you want to be getting adequate amounts of to help increase your strength (and health) also. That being protein, vitamin D, magnesium and calcium, as low-level intake of these nutrients has been linked to decreased strength, muscle mass and physical performance in seniors.

Let's take a long at these nutrients:

PROTEIN

Protein is essential for maintaining muscle mass, and strength, as one gets older, and it's very common not to be getting enough.

The Australian Dietary Guidelines recommend that 15-25% of our total energy intake should come from protein, with a daily intake of the following:

• The RDI of protein for women aged 19–70 years is 46 grams per day.

• The RDI of protein for men aged 19-70 years is 64 grams per day.

• Women over 70 should have at least 57g per day.

• Men over 70 should have over 81g per day.

However, recent literature has argued that protein intake higher than this may be required to help sustain muscle strength and function into older age. [29, 30]

The European Society for Clinical Nutrition and Metabolism (ESPEN) gives the following recommendations, based on research gathered:

1 - For healthy seniors - at least 1.0 to 1.2 g protein/kg body weight/day is recommended.

2- For seniors who are at risk of malnutrition because they have an acute or chronic illness, the diet should provide 1.2 to 1.5 g protein/kg body weight/day.

3 - For seniors with severe illness or injury - even higher intake of 1.2 to 1.5 g protein/kg body weight/day may be required.

ESPEN also recommend daily exercise and resistance training to maintain health and muscle strength and function.

To learn more about protein and get ideas on how to get more protein in your diet, click here.

VITAMIN D

We make vitamin D when our skin is exposed to the sun. As we get older, we tend to spend less time in the sun, especially in the winter months, making vitamin D deficiencies very common.

Vitamin D is essential in older age for bone strength, muscle function, and to prevent falls.

Low vitamin D levels are associated with reduced muscle mass and impaired physical performance.

Aim to get 20 minutes’ direct sunlight daily, avoiding the hottest part of the day. This keeps your vitamin D levels topped up, helping you remain healthy and strong. Make sure not to overdo it and burn your skin.

MAGNESIUM

Magnesium is another nutrient we require for good health.

Magnesium is vital for many of our body's biological processes, including making energy, for nerve and muscle function, making DNA, bone and protein, and for a healthy heart and strong immune system.

Decreased magnesium intakes have been shown in seniors who have lower muscle mass and strength.

Furthermore, supplementation of magnesium has been linked to improved physical function and strength in seniors.

I'll be writing an article soon to help you learn more about magnesium and get ideas on how to get more magnesium in your diet. (stay tuned for this).

CALCIUM

Calcium is essential for healthy bones and healthy teeth. It also plays a crucial role in other bodily systems, such as our nervous system and the proper functioning of our muscles.

Our average weight is made up of about two per cent calcium. This calcium is mostly found in our bones and teeth — the rest stored in our blood and tissues.

Low calcium intake has been linked to osteoporosis, a low bone density condition most commonly seen in post-menopausal women.

Research has shown that seniors with low calcium levels, had 3-4 times higher risk of sarcopenia and slower gait speed, compared to those with a higher calcium level

To learn more about calcium and get ideas on how to get more calcium in your diet. Click here.

Strength training coupled with a healthy diet, of adequate calories, macronutrients (especially protein) and micronutrients (including vitamin D, magnesium and calcium), is a sure strategy of avoiding sarcopenia, and living a strong and healthy life.

GET STRONGER NOW - STRENGTHENING EXERCISES FOR SENIORS

If you're brand new to any training... Start with bodyweight exercises first or light weights, or resistance.

As mentioned throughout this article, get used to the exercises first. You still WILL get stronger by doing this and later you can change it up.

Now, let's look at the best exercises you should do in your workouts to get you stronger and make them more effective

THE 5 BEST, MUST-DO, STRENGTH EXERCISES FOR SENIORS

There are many exercises that can be done to build strength and muscle mass. However, there are some exercises which are better than others, and give more functional benefit in your daily life.

The exercises that should be the focus of every program involve many joints and work many muscle groups. These exercises are known as compound exercises. An example of a compound exercise is the squat, as it works the ankles, knees and hip joints and many muscle groups in your lower body.

Exercises that involve only one joint and isolate specific muscle groups are known as isolation exercises. An example of an isolation exercise is the bicep curl as the only joint moved during the bicep curl is the elbow joint.

Isolation exercises still have their place in an exercise program, but compound exercises can target these areas and are more effective and functional, leading to greater benefits.

Here are five of the best strengthening exercises which I feel are essential exercises for you to do to improve strength and physical function.

You can do these exercises in your own home as bodyweight exercises, or with resistance bands and/or dumbbells.

For those that go to the gym, they can also be part of a gym program, and barbells can be used with them.

If you have difficulty with the exercises below, start with seated strengthening exercises.

1) THE SQUAT

There are not too many other exercises that give you the best bang for your buck, like the squat.

The squat is a great exercise as it works all the muscles in the legs and the core.

The squat is a functional exercise and works the muscles required to move around with ease each day.

MUSCLES WORKED

Buttocks (glutes), thighs (quads), hips, calves, core and back.

DIFFICULTY: Moderate

HOW TO:

• Standing up tall with your feet shoulder-width apart.

• Holding onto your chair with both hands.

• Hinging at the hips and sitting back as if you were sitting on a chair.

• As you sit back, go no deeper than 90 degrees and as you stand back up.

• Put equal weight through both legs.

• Make sure your knees don't go over the line of your toes, and they aren't moving inward throughout the exercise.

• Repeat for the set repetitions.

For Video Demonstration of the Squat: CLICK HERE

EASIER VARIATION: If you find the squat too difficult, you can start with a PARTIAL SQUAT or the SIT-TO-STAND.

PROGRESSING THE EXERCISE: This exercise can be made more challenging by using no hands, resistance bands, dumbbells, barbell.

2) THE DEADLIFT

The deadlift is similar to the squat in the way it works all the muscles in our lower body (with more hip involvement), but with the addition of holding onto the weight/resistance band. With the deadlift, we also work more of the back

This exercise is more difficult, so if you have trouble with this, set a goal, begin with easier strength exercises and work your way up to it.

MUSCLES WORKED

Buttocks (glutes), thighs (quads), hips, calves, core and back.

DIFFICULTY: Harder

HOW TO:

• Place your resistance band flat on the floor.

• Sitting up tall towards the front of your chair.

• Place your feet shoulder-width apart on the resistance band and face your toes slightly outwards and keep your knees in line with your toes.

• Reach down and grab hold of your resistance band and maintain your upright posture with your shoulders back and down and your chest up.

• Also maintain straight arms whilst holding onto the resistance band, and keep your shoulders back and down in good posture whilst holding onto the resistance band.

• Loosen or tighten the resistance band as needed to work your strength.

• From this position, whilst only holding onto the resistance, stand up, just like the sit to stand exercise now holding onto the resistance band.

• Ensure you completely straighten your knees and hips and squeezing your buttocks when you come to the top of the movement.

• Now slowly sit back down.

• Keep equal weight through both legs throughout the exercise and make sure your knees aren't moving inward throughout the exercise.

• Repeat for the set repetitions.

For Video Demonstration of the Chair Deadlift: CLICK HERE

EASIER VARIATION: Lighter weight/resistance.

PROGRESSING THE EXERCISE: Using heavier resistance bands, using no chair, using a barbell.

3) The Row

The row is another great compound exercise working the muscles of the upper back. Another great functional exercise for daily tasks and helps a great deal in improving posture.

This exercise is easy to do, regardless of your capabilities. It can be done both seated or standing and still works the same muscles.

MUSCLES WORKED

Back, Arms, Shoulders & Core

DIFFICULTY: Easy to Moderate

HOW TO:

• Stand up tall next to your chair and place one hand on the chair

• Now take a step back from the chair, with a slight bend in the knees, hinge at the hips, bend forward with your back straight and place one arm by your side, keeping it straight.

• Now bending at the elbow, pull your arm up behind your back and return to the start position.

• Squeeze your shoulder blades together when lifting your arm up.

• Repeat for the set repetitions and change arms.

For Video Demonstration of the Bent Over Row: CLICK HERE

EASIER VARIATION: Lighter weight/resistance. Seated row.

PROGRESSING THE EXERCISE: Using heavier resistance bands or dumbbells, using a barbell. If doing seated rows (a variation of this exercise), there is a machine at the gyms which weight can be increased.

4) THE CHAIR PUSH-UP

In the last exercise, we worked the muscles involved in the action of pulling. This next exercise we are going to work the muscles involved when we do a pushing movement.

I have chosen the chair push-up for this due to its ease of use in the house and being a little more challenging that a wall push-up.

A regular push-up is difficult for most, but if you can do a regular push-up, go for it! Same goes with the modified push-up, with knees on the ground.

There are other exercises you can substitute for this depending on your capabilities, for example, if the push-up is too easy, you can do a bench press (or a press machine) at a gym.

Note: We tend to do more movements at the front of the body in our daily life, which can lead to over-worked muscles at the front, and weaker muscles at the back of our body. This can lead to shoulder issues and poor posture. It's important we do pull movements (for example, exercise #3) more frequently than pushing movements (this exercise) to balance the body and improve posture.

MUSCLES WORKED

Chest, Arms, Shoulders, and Core

DIFFICULTY: Easy to Moderate

HOW TO:

• Stand up tall, facing your chair

• Place your hands on the chair, bringing your feet out about 1-2 feet from the chair.

• Bend forward at the hips keeping the back straight and the core tight.

• With a slight bend in the knees, bend your elbows, bringing your chest towards the chair.

• Now straighten your arms bringing your chest away from the chair and repeat for the set repetitions.

• Make sure your chair is secure throughout.

• To make the exercise harder, you can bring your feet further away from the chair.

For Video Demonstration of the Chair Push-Up: CLICK HERE

For Video Demonstration of the Wall Push-Up: CLICK HERE

EASIER VARIATION: Wall Push-up. Seated push-press with a resistance band. Bench-press at gym with light weights.

PROGRESSING THE EXERCISE: Change the angle of the push-up to the chair or wall. Do a floor push-up (modified or full). Use a chest press machine at the gym (and increase weight). Or do the bench press (and increase weight).

5) THE BRIDGE

The bridge is a great functional exercise which works the midsection.

By getting stronger in this area, tasks such as moving around in bed, getting up off the floor and the couch will be easier.

If you have difficulty getting up or down off the floor, stick to seated core strengthening exercises

MUSCLES WORKED

Core, Lower Back, Glutes, Hamstrings

DIFFICULTY: Moderate

HOW TO:

• Lying on your floor, facing up, with your knees bent and feet flat on the floor.

• With your palms facing down, place your arms by your side.

• Lift your hips off the ground until your knees, hips and shoulders form a straight line, making sure your hips are balanced.

• Squeeze your buttocks and hold this position for a few seconds.

• In a slow, controlled manner lower hips back down to the start position.

• Repeat for the set repetitions.

EEASIER VARIATION: Seated core strengthening exercises

PROGRESSING THE EXERCISE: Single leg bridge.

There you have 5 of the best strengthening exercises that you should be doing to improve your strength.

If you have difficulty with these exercises, start with seated strengthening exercises first, and as you make improvements, you can progress to these exercises.

The Best Strength Exercises For Seniors - A Complete Program

Here is a strengthening exercise video routine not using any equipment of the best strength exercises for seniors.

It is a complete program, utilising bodyweight exercises to work your whole body.

A great video to get started and get you stronger.

Weights & Resistance Band Exercises For Seniors: A Complete Seated Program

Here is a weights (dumbbell) and resistance band seated exercise program to help get you stronger using resistance

This is a great strength workout you can do in the comfort of your own home.

Resistance Band Exercises For Seniors: A Complete Program

In this video, we go through a strength workout with resistance bands, both seated and standing to help get you stronger.

You can continue to improve your strength by using thicker resistance bands.

The 10 Best leg Strengthening Exercises For Seniors

The legs are the most important area of the body to strengthen to ensure you are moving around at your best (and also decrease chances of having a fall).

The legs should be the main focus of any strength training for seniors.

Here are the ten best leg strengthening exercises for seniors to improve leg strength.

CLICK HERE FOR THE 10 BEST LEG STRENGTHENING EXERCISES FOR SENIORS

Leg exercises, performed consistently will bring significant benefits. Many of your everyday activities will start feeling easier, and you'll move about with much greater ease. You'll also feel much steadier on your feet!

THE MOST SIMPLE STRENGTH WORKOUT FOR SENIORS TO GET AMAZING RESULTS

For those of you who lack the motivation to get started and continue with exercise, I'm going to make it as easy as possible to work your whole body and make significant increases in your strength.

All I ask of you is that you do a simple workout with only three exercises and do them every second day.

If you stick to these exercises, and continually progress, by adding in more repetitions, doing a more challenging exercise or add in more weight. You will continue to get stronger and stronger.

Although other exercises have their place too, these three exercises alone will get your whole body stronger.

Strength training doesn't have to be complicated; keep it simple!

These exercises I have chosen work all the muscles in your legs, work your core and the whole of the upper body.

Here is the very simple workout:

SIMPLE STRENGTH WORKOUT

EXERCISE 1: SQUAT

EXERCISE 2: CHAIR PUSH UP 

EXERCISE 3: ROW

REPETITIONS - 12

SETS - 2-3

REST - 60 seconds

Note: If these exercises are too easy, add in weights and/or decrease the rest time.

Stick to this simple workout consistently, and you will get great improvements in strength!

You can do it!

ADDITIONAL STRENGTHENING EXERCISES FOR SENIORS

I have created many, many strengthening videos over the past couple of years, which are all available online. You have many to choose from.

Click below for more strength workout videos.

• For additional GENERAL STRENGTHENING EXERCISES for seniors

• For additional LEG STRENGTHENING EXERCISES for seniors

• For additional CORE STRENGTHENING EXERCISES & MORE for seniors

TAKING YOUR STRENGTH TRAINING FURTHER

Should I Join A Gym?

If you have made good progress with your in-home strength training and want to take your strength training further, joining a gym would be the next step.

The advantages of joining a gym are the wide selection of weights, machines and other equipment, allowing you to your strength training to the next level and make progress in all aspects of your fitness.

If you are thinking about joining a gym, I say go for it!

There are also seniors gyms so do a search of your area, and you may find one.

However, if you feel the gym is not something for you, then you don't have to.

I understand that gyms aren't everyone's cup of tea, and when I first got into the gym myself a while back, it took me months to get comfortable going there.

You can improve your strength significantly in the comfort of your own home as long as you are continually progressing over time by increasing the weight and doing more challenging exercises.

Free Weights Vs Machines - Which Is better For Seniors?

This is a question I commonly get asked from those who love their exercise.

For those not familiar with the terminology, free weights refer to barbells or dumbbells (see photo below). With free weights, the person doing the exercise controls the weight entirely.

Free Weights - Barbells and Dumbbells

Machine weights refer to the devices at gyms that are usually pin-loaded.

Both free weights and machines have their place in a gym program for seniors, and both have their advantages and disadvantages.

Both types are easy to use and safe when correctly used. 

The big advantage of free weight training over machines is the greater use of our stabilising muscles when performing the exercise. Additionally, free weights are more functional, replicating our daily movements more so. This leads to greater benefit in our everyday life, making life much easier.

Machine Squat

Machines, on the other hand, are easier to learn, are usually more comfortable and can make it easier to target specific muscles if free-weight exercises are too difficult.

Take, for example, this man in the photo doing machine squats. He may have difficulty doing squats with free weights but can do a variation of the squat quite easily on this machine. This allows him to work his leg muscles still, and effectively.

Regardless of the type of strength training, It is always best to have someone teach you how to do the gym exercises correctly, especially with free weights, rather than jumping in on your own.

Always start with lighter weight and progress the weight over time.

---

ENDING NOTE

So we've come to the end of this comprehensive strength training guide.

You now have ALL required to get stronger and stay stronger after 60.

There is a lot here to take in and do, but keep it simple as best you can, choose a workout, stay consistent and always keep progressing. Oh! And eat well also!

When you follow the basic strength formula, your body I.S. going to get stronger. And, It won't be long before you feel this.

You'll feel yourself moving around much easier.

You'll start to see all of the many benefits that come with improved strength and more muscle mass.

You'll start feeling, and looking, like a younger version of you!

Enjoy the journey to a fitter, healthier and stronger you.

Stay happy!

And keep on challenging yourself!!

• Mike

[Note: If you have any questions about this article jump on facebook and join the More Life Health Facebook Support Group or you can email me any time at mike@morelifehealth.com]

STRENGTH TRAINING FOR SENIORS SUMMARY

Here is a summary of the strength guidelines to follow get stronger:

• WARM-UP

  • Always complete a warm-up before training.

    • Standing Warm-Up Routine

    • Seated Warm-Up Routine

• FREQUENCY

  • Minimum dose to maintain 1 session /week

  • Minimum dose to get stronger 2 sessions /week

  • Ideal 3-4/week

• REPETITIONS

  • 5-12 repetitions to help build strength, muscle mass and endurance. Plus also improve cardiovascular fitness.

• SETS

  • 2-5 sets.

• Mikes Suggestion - 3 sets of 10 is a good place to start. Progress the reps and sets over time.

• EXERCISES

  • Both lower and upper body each workout, with focus on compound exercises.

• REST

  • 60 - 180 seconds depending on training goals and fitness levels.

  • One day in-between workouts for proper recovery.

• STAY CONSISTENT, SUPPORT WITH PROPER NUTRITION & CONTINUE TO CHALLENGE YOURSELF WEEKLY.

IMPROVE YOUR HEALTH & FITNESS

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Further References:

32. Adams, Kent J., P. O'shea and Katie L. O'Shea. “Aging: Its Effects on Strength, Power, Flexibility, and Bone Density.” (1999).

33. Narici, Marco V, Neil D Reeves, Carolyn Morse and C. N. Maganaris. “Muscular adaptations to resistance exercise in the elderly.” Journal of musculoskeletal & neuronal interactions 4 2 (2004): 161-4.

34. Tieland M, Trouwborst I, Clark BC. "Skeletal muscle performance and ageing." J Cachexia Sarcopenia Muscle. (2018).

The 10 Best Leg Strengthening Exercises For Seniors

THE BEST LEG EXERCISES FOR SENIORS

Here are the 10 best legs strengthening exercises for seniors.

Perform 10-12 repetitions of each of these exercises (at least three times per week) after a warm up.

Remember to take take your time and slowly progress.

If needed, start with 1 set of 10-12 (or less) repetitions and work up to 3 sets of 10-12 repetitions for exercises.

If these exercise are too easy, or they become too easy with the repetitions and sets, add in dumbbells and/or resistance bands.

Always be challenging yourself by progressing the exercises.

Once performed and performed consistently you'll notice big differences in your leg strength, many of your everyday activities feeling a whole lot easier with your newly strengthened legs.

STRENGTH EXERCISE 1: SQUAT

MUSCLES WORKED

Buttocks (glutes), thighs (quads), hips, calves, core and back.

DIFFICULTY: Moderate

HOW TO:

• Standing up tall with your feet shoulder-width apart.

• Holding onto your chair with both hands.

• Hinging at the hips and sitting back as if you were sitting on a chair.

• As you sit back, go no deeper than 90 degrees and as you stand back up.

• Put equal weight through both legs.

• Make sure your knees don’t go over the line of your toes and they aren’t moving inward throughout the exercise.

• Repeat for the set repetitions.

For Video Demonstration of the Squat: Click Here

PROGRESSING THE EXERCISE: This exercise can be made more challenging by using no hands, resistance bands, dumbbells, barbell.

EASIER VARIATION - PARTIAL SQUAT

Perform this variation if you have difficulty or get pain with the standard squat.

DIFFICULTY: Easy

HOW TO:

• Standing up tall with your feet shoulder width apart.

• Holding onto your chair with both hands.

• Hinging at the hips and sitting back as if you were sitting on a chair.

• Only go to a depth of about 45 degrees before you come back up. 

• Put equal weight through both legs.

• Make sure your knees don’t go over the line of your toes and the aren’t moving inward throughout the exercise.

• Repeat for the set repetitions.

For Video Demonstration of the Partial Squat: Click Here

STRENGTH EXERCISE 2: SIT-TO-STAND

MUSCLES WORKED

Buttocks (glutes), thighs (quads), hips, calves, core and back.

DIFFICULTY: Easy to Moderate (depending on hand use)

HOW TO:

• Sitting up tall in your chair, with your feet shoulder-width apart.

• Shuffle forward to the front of your chair.

• From this position, bringing your feet back, so your heels are behind your knees.

• With your hands on the chair, on the arm-rests of the chair, or on your thighs, you’re going to lean forward at the hips so your nose comes over your toes.

• Now stand up putting equal weight through both feet/legs.

• Make sure you fully extend your legs at the knees and the hips.

• And to sit down, hinging at the hips, reaching for the chair and sitting down.

• Make sure to keep your chest up throughout the exercise.

• Repeat for the set repetitions.

• Also, make sure that your knees remain in line with your toes, and they don’t move inwards when you sit down and stand up.

For Video Demonstration of the Sit-To-Stand: Click Here

EASIER VARIATION: This exercise can be made easier by using arms to assist or using a higher chair.

PROGRESSING THE EXERCISE: This exercise can be made more challenging by using no hands, using a lower chair or adding in in dumbbells or resistance bands.

STRENGTH EXERCISE 3: CHAIR DEADLIFT

MUSCLES WORKED

Buttocks (glutes), thighs (quads), hips, calves, core and back.

DIFFICULTY: Harder

HOW TO:

• Place your resistance band flat on the floor.

• Sitting up tall towards the front of your chair.

• Place your feet shoulder-width apart on the resistance band and face your toes slightly outwards and keep your knees in line with your toes.

• Reach down and grab hold of your resistance band and maintain your upright posture with your shoulders back and down and your chest up.

• Also maintain straight arms whilst holding onto the resistance band, and keep your shoulders back and down in good posture whilst holding onto the resistance band.

• Loosen or tighten the resistance band as needed to work your strength.

• From this position, whilst only holding onto the resistance, stand up, just like the sit to stand exercise now holding onto the resistance band.

• Ensure you completely straighten your knees and hips and squeezing your buttocks when you come to the top of the movement.

• Now slowly sit back down.

• Keep equal weight through both legs throughout the exercise and make sure your knees aren’t moving inward throughout the exercise.

• Repeat for the set repetitions.

For Video Demonstration of the Deadlift: Click Here

EASIER VARIATION: Lighter weight/resistance.

PROGRESSING THE EXERCISE: Using Heavier resistance bands, Using no chair, using a barbell.

STRENGTH EXERCISE 4: REVERSE LUNGE

The Reverse Lunge is a great exercise as it trains single leg strength. We are exercising one leg at a time, helping to ensure both our legs are getting stronger. This is good for activities such as walking stairs.

MUSCLES WORKED

Buttocks (glutes), thighs (quads), hips, calves, core and back.

DIFFICULTY: Harder

HOW TO:

• Standing up tall, with both hands on the chair. 

• Take a large step directly backwards and drop down just before the floor.

• Come back up and repeat for the opposite leg.

• Keep your body upright throughout the exercise, ensuring the knee of your front foot does not come past the line of your toes.

• Repeat for the set repetitions.

For Video Demonstration of the Reverse Lunge: Click Here

EASIER VARIATION: Don’t go as low to the floor

PROGRESSING THE EXERCISE: Using no chair, using dumbbells, using a light barbell.

STRENGTH EXERCISE 5: CALF RAISES (Up On Toes)

MUSCLES WORKED

Back of lower legs (Calves).

DIFFICULTY: Easy

HOW TO:

• Standing up tall with your feet about hip width apart.

• Keeping your knees straight and holding onto the chair with both hands.

• Coming up on to the toes, raising your heels up off the floor, holding briefly and slowly lowering yourself back down.

• Repeat for the set repetitions.

For Video Demonstration of Calf Raises: Click Here

EASIER VARIATION: Seated

PROGRESSING THE EXERCISE: Using no chair, using dumbbells.

STRENGTH EXERCISE 6: HIP ABDUCTIONS (Leg Sideways - Straight)

MUSCLES WORKED

Buttocks (glutes), thighs (TFL)

DIFFICULTY: Easy

HOW TO:

• Standing tall with your feet close together and holding on to your chair.

• Slowly bring your leg out to the side and in a controlled motion bringing your feet back together.

• Ensure you keep your toes facing the front throughout this exercise, also make sure that you do not lean during this exercise or hitch your pelvis.

• Repeat for the set repetitions and change legs.

For Video Demonstration of Hip Abductions: Click Here

EASIER VARIATION: Seated

PROGRESSING THE EXERCISE: Using no chair, using resistance bands

STRENGTH EXERCISE 7: HIP EXTENSIONS (Leg BACKWARDS - Straight)

DIFFICULTY: Easy

MUSCLES WORKED

Buttocks (glutes), and back of the thighs (hamstrings).

HOW TO:

• Placing both hands on your chair and standing up tall.

• Keeping your legs straight slowly bring it back behind you and then bring your feet back together.

• Repeat for the set number of repetitions and do the same on the opposite leg.

For Video Demonstration of Hip Extensions: Click Here

PROGRESSING THE EXERCISE: Using resistance bands, ankle weights.

STRENGTH EXERCISE 8: KNEE FLEXIONS (KNEE BACK BENDS)

MUSCLES WORKED

Back of the thighs (Hamstrings).

DIFFICULTY: Easy

HOW TO:

• Standing up tall, holding onto your chair, with your feet close together.

• Bending your leg at the knee, lifting your foot up towards your buttocks, holding briefly and returning your foot back to the ground.

• Repeat for the set repetitions and do the same on the opposite leg.

For Video Demonstration of Knee Flexions: Click Here

PROGRESSING THE EXERCISE: Using resistance bands, ankle weights.

STRENGTH EXERCISE 9: SEATED KNEE EXTENSIONS (Knee Straightens)

MUSCLES WORKED

Quadriceps (Thighs)

DIFFICULTY: Easy

HOW TO:

• Sitting up tall with your shoulders back and down. 

• Lifting one leg up, extending at the knee.

• Hold briefly at the top of the movement, squeezing the muscles at the front of the thigh before lowering your leg back down.

• Ensure the movement is slow and controlled.

• Alternate legs, ensuring full knee extension (leg completely straight).

• Repeat for the set repetitions.

For Video Demonstration of Knee Extensions: Click Here

PROGRESSING THE EXERCISE: Using resistance bands, ankle weights.

STRENGTH EXERCISE 10: SEATED HIP ADDUCTIONS (Thigh Squeezes)

DIFFICULTY: Easy

MUSCLES WORKED

Groin/inner thighs (Hip Adductors)

HOW TO

• Sitting up tall, in your chair, shuffle forward to the middle of the chair.

• In this position, using a cushion or a rolled up towel, place the item between your knees.

• Bring your feet in, ensuring they are in line with your knees.

• Whilst holding the cushion lightly with your knees, you're now going to squeeze the cushion using your knees.

• Hold this for 5 seconds and relax.

• Repeat for the set repetitions.

For Video Demonstration of Seated Hip Abductions: Click Here

And there you have 10 of the best leg strengthening exercises for seniors.

Do these exercises consistently for strong, steady legs.

If you’d prefer just to do exercises with me through video, here are more leg strengthening videos (click below)

For More Leg Strengthening Exercise videos

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Weights and Band Exercises For Seniors | Chair Exercises - Get Stronger at Home

at home weights and band workout for seniors - get stronger

In this video, we go through a completely seated, strength workout with resistance bands and dumbbells, and we work the whole body.

Great exercises to get you stronger

Make sure you do the warm-up before beginning.

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

STRENGTH WORKOUT - SEATED

1. KNEE PRESS

2. PARTIAL SIT TO STANDS

3. KNEE EXTENSIONS - RBs

4. HIP ABDUCTIONS- RB

5. SEATED ROWS

6. CHEST PRESS - RBS

7. CALF RAISES - DBS

8. SHRUGS - DBS

9. BICEP CURLS- DBS

10. SHOULDER PRESS - DBS

11. PULL APARTS CORE - DB

12. TRICEPS EXTENSIONS - CHAIR

Do your best and any questions ask below!

- Mike

Strength Exercises For Seniors | Get Stronger at Home With Resistance Bands

at home resistance band workout for seniors - improve your strength

In this video, we go through a strength workout with resistance bands, and I teach you how to do strength exercises with resistance bands that you can do in the comfort of your own home. Once you learn these exercises, you can complete these exercises on your own.

These exercises are a little more difficult.

Great exercises to get you stronger

Make sure you do the warm-up before beginning.

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

To get straight into the exercises go to 1:27.

Strength Workout For Seniors with Resistance Bands

1. SIT TO STAND SUMO DEADLIFT x 10-

2. SIT TO STAND - x 10

3. SEATED BICEP CURL DOUBLE ARM x 10

4. SEATED SHRUGS x 10

5. SEATED SHOULDER PRESS UNDER LEGS x 10

6. CHEST PRESS x 10

7. SEATED ROWS x 10

8. STANDING HIP EXTENSIONS - x 10

9. STANDING HIP ABDUCTIONS - x 10

10. STANDING KNEE FLEXIONS x 10

11. STANDING CALF RAISES x 10

Do your best and any questions ask below!

- Mike

Collagen Benefits for Older Adults: How This Key Protein Supports Healthy Aging

What is Collagen?

Ever wondered what keeps your skin firm, your joints flexible, and your body moving smoothly?

Let’s talk about collagen, one of your body’s most important proteins.

Collagen is a special protein found all throughout your body, in your skin, bones, muscles, and tendons. It gives your body strength, shape, and support. Your body is constantly creating collagen, and it acts like the glue that holds everything together. Think of it as your body’s natural scaffolding.

Collagen isn’t just one thing though. Scientists have identified up to 28 different types of collagen in the human body (research link), but most of the collagen in your body comes from types I, II, and III.

Each type has its own important role, from keeping your skin supple to supporting your joints and tendons.

Understanding collagen helps you appreciate just how incredible your body’s inner structure really is.

Why Collagen Matters As We Age

Eating collagen... Wait. What? 

You may be thinking "isn't collagen that stuff some people inject into their lips to make them plump?"

And... Well... Technically, yes.

But, collagen is a whole lot more than just a lip plumper.

Collagen is the most abundant protein found in mammals, making up for 25 to 35% of the whole-body protein content.

We are all comprised of collagen. Our tendons, ligaments, joints, bones and skin, even our organs, teeth and eyes all have this essential protein in them. 

Our body contains different types of collagen, and it has many different, essential functions, including, giving our body its structure and strength, and also elasticity to our skin.

When we're young, our body naturally produces collagen. However, from our twenties and beyond, our collagen production slows, and our cell structures weaken.

Unhealthy diet, stress and environmental factors (for example; U.V. rays, lack of sleep and smoking) also negatively affect collagen production.

Some of the visible signs of slowing collagen production include skin losing its firmness, wrinkles, muscle loss and weakening joints (cartilage).

Collagen and Skin Elasticity in Older Adults

Now, let's talk about something we all notice – our skin and how it changes as we age.

Skin elasticity?

That's like the magic trick our skin does to stretch and bounce back.

Young skin is like a brand-new elastic band – snappy and resilient. But, as we get older, well, things start to change.

As we celebrate more birthdays, our body's collagen production starts to slow down.

It's like a once bustling city getting a bit quieter.

This slowdown means our skin loses some of that stretchy, bouncy quality.

The result?

Fine lines and wrinkles start gatecrashing the party. It's like your skin is telling the story of all the smiles and frowns over the years.

But here’s a silver lining – think of aging like fine wine.

Sure, we can't stop the clock, but we can age gracefully.

Protecting our skin from the sun, eating foods rich in antioxidants, and maintaining a healthy lifestyle can be our secret weapons.

They help preserve our skin’s elasticity and keep it looking as fabulous as possible.

Remember, aging is a natural process, and there's beauty in every stage of life.

It's all about embracing the changes and taking care of ourselves along the way.

Let's keep our skin happy and healthy, no matter how many candles are on our birthday cake!

Natural Ways to Support Collagen Production

Eating more collagen has been shown to help aid collagen production, leading to many health benefits.

The most collagen filled foods we can eat are our animal proteins.

However, eating the more popular cuts of meat is not going to assist you adequately in getting more collagen in your diet.

In past times, more boney cuts (or gelatinous cuts) of meat, rich in collagen was consumed. Every part of the animal, not just the muscle meat, was used. With none wasted.

Nowadays, we are much pickier about our eating habits, because we can be. 

Consumption of collagen-rich meat has decreased in favour of other, more popular and accessible cuts. That being the muscle meat.

We are eating less of the boney cuts, we usually steer clear of organ meats, and most of us don't eat the chewy, fattier parts which contain many healthy nutrients.

The favoured cuts, our muscle meat (I.E. chicken breasts, thighs, sirloins, rumps, eye fillets, etc.), lack the collagen and certain amino acids necessary for our health.

Gelatinous (boney) cuts, on the other hand, contain these amino acids found in the collagen. More specifically, glycine, alanine, proline and hydroxyproline. 

These four amino acids all play an important role in our body:

Glycine is vital to our health, well-being and also in the prevention of diseases and disorders. [1]

Alanine serves as a great source of energy for both our muscles and nervous system. It increases the endurance of our muscles, increases exercise capacity and decreases fatigue. [2]

Proline and Hydroxyproline aids in the structure and creation of protein in our body, aids wound healing, aids in antioxidant reactions and assists our immune responses. [3]

Getting more collagen (and these amino acids) brings many health benefits.

The Benefits of Collagen for Seniors

Stronger Bones and Healthier Joints!

Many studies have concluded that increased collagen in diets has a positive therapeutic effect in osteoporosis, osteoarthritis & joint pain.

Our bones and joints are reliant on collagen for their strength, structure and proper function. (4) 

As we age and collagen production slows, bone density decreases, and so does the quality of the cartilage in our joints. 

Strong Bones

Collagen supplementation has been shown to have a positive therapeutic effect on osteoporosis and osteoarthritis. (5). 

One study in particular by the Department of Nutrition, Food and Exercise Sciences, links calcium and collagen to a reduced risk of bone loss in osteopenic, postmenopausal women, decreasing the risk of osteoporosis.

Another study on collagen supplementation in 131 women (average age 63 years) was "associated with a favourable shift in bone markers, indicating increased bone formation and reduced bone degradation."

Healthy Joints

Studies have shown protective effects on joint articular cartilage and the ability to possibly reduce the risk of deterioration in osteoarthritis. (5, 6) 

Other studies link collagen to decreased joint pain and decreased osteoarthritis symptoms, helping to improve the quality of life of sufferers.

One study, in particular, concluded that collagen supplementation "can be considered a potential complement to current osteoarthritis therapies." 

Better Muscle Strength and Fitness

As we age, the strength and size of our muscles decrease — a condition known as sarcopenia.

Performing resistance (strength) training along with consuming adequate, quality protein can help reverse sarcopenia.

Research suggests that those who use collagen in their diet show a higher increase in muscle strength and endurance,  compared to those who don't get enough protein.

A study of 27, sarcopenic, older men who supplemented with collagen and completed resistance training (three days a week, for 12 weeks), had a more pronounced improvement of body composition, compared to those who didn't supplement. An increase in muscle mass, strength and a decrease in fat mass were seen in the collagen supplementation group.

Improved Skin Elasticity and Fewer Wrinkles

Further to the beneficial effects of collagen in our muscles, joints and bones, collagen can also benefit our skin.

Collagen is abundant in our skin, and it is what gives the elasticity and firmness to it.

As our collagen production decreases with age, our skin becomes less firm, and wrinkles start to develop.

While consuming collagen won't turn back the clock, it has undoubtedly been shown to aid in improving skin quality, helping you to maintain a smooth and silky complexion throughout the years. 

Multiple studies have shown consuming collagen, in supplementary or natural form, can decrease skin aging - improving skin elasticity, reducing wrinkles and may also help in keeping your skin hydrated. [8, 9, 10, 11]

Better Sleep Quality

If you have trouble sleeping or insomnia, you may find comfort in none other than a cup of healthy, collagen-filled bone broth before bed!

As we all know, sleeping is just as vital for your well-being as exercising and eating healthy foods. An average person needs 7-9 hours of proper sleep to maintain a functional body and mind. [12]

Glycine, an amino acid abundant in collagen, is an inhibitory neurotransmitter, which helps regulate mood and promotes restful sleep.

A Japanese study shows that taking glycine before bed has positive effects on sleep quality. This study also found that glycine improved performance of memory recognition tasks and decreased sleepiness during the day.  

Collagen’s Role in Supporting Family Health

I'm sure you want all your grandchildren to grow up as healthy and robust as they can be. And, I'm sure when you were younger, you ate many collagen-rich foods, maybe even offal, which many of my patients tell me they ate (and still do).

Collagen has enormous benefits for growing bodies.

Gelatinous cuts of meat (such as chicken drumsticks or a nice cup of traditional soup) have plenty of protein in collagen form (not to mention healthy fats and other vitamins and minerals).

The nutrients help support the development of a growing child's tissues and organs and support other essential biological processes.

How to Get More Collagen in Your Diet

So, I think by now you can see how beneficial getting more collagen in your diet can be. Let's look at how you can do this.

Here are some ways to get more collagen into your diet:

Collagen-Rich Foods for Older Adults

• EAT GELATINOUS CUTS OF MEAT

These are the bonier cuts of meat, not the muscle meat.

Collagen-rich meat include beef cheeks, ribs, lamb necks, lamb shanks, Osso Bucco, chicken drumsticks, pork chops, pork skin, chicken feet, and oxtail.

• DRINK BONE BROTHS AND SOUPS

The great thing about bone broth is that many healthy types are becoming readily available in stores.

You can easily make your own bone broth (see this recipe) or search around your local grocery store for an already made broth.

I'm sure you may even know a good chicken soup, maybe even a fish head soup recipe, you can make! Why not cook that for a nice bowl of health.

Should You Take Collagen Supplements?

Although collagen supplementation has been proven to be effective and safe [13], If possible, always try to introduce more collagen naturally through your food, rather than in supplement form. This way, it is more effective, and you get more of the nutrients.

However, if you're not much of a cook, you can also supplement with certain products to get more in your diet.

• COLLAGEN

Supplements such as Collagen Hydrolysate is another way to increase your collagen intake. By doing this, you will get the combination of important amino acids which help maintain a healthy body. 

The best thing about collagen hydrolysate is that it is flavourless, colourless and easily dissolves, making it easy to add into your smoothies.

• GELATIN

Gelatin is the cooked form of collagen. It is similar to the supplement I mentioned above, only gelatin does not dissolve, making the liquid thicker.

Gelatin can be used to get more collagen into your diet, by making fruit jelly (jello), healthy fruit gummies or thickening up smoothies or curries.

Also, keep in mind that you should never take any supplements before consulting with your doctor.

Collagen-Filled Recipe for Older Adults: Bone Broth

Bone Broth is one of my favourite ways to get more collagen in my diet and many other vitamins and minerals.

You can make bone broth easily on your own! It can be made using a slow cooker, but it's pretty simple to make by simmering a pot on the stove as well. Depending on your preferences, you can use beef, chicken or fish bones to make a homemade bone broth.

If possible, try to get ahold of organic bones from your local farmers. Pasture-raised/grass-fed meats are the healthiest option. They contain more vitamins and minerals without any harmful chemicals or toxins. The same goes for all other produce as well - meat, dairy, fruits and vegetables etc.

Back when I used to work in the aboriginal communities here in Australia, Kangaroo Tail Soup was a favourite to the locals and a way to get more collagen.

Calcium, magnesium, copper, iron, manganese, phosphorus, potassium, sodium and zinc are just some of the many minerals found in bones. The combination of these minerals are highly nutritious and promote plenty of health benefits both for your body and the mind.

Here is a HEALTHY BONE BROTH RECIPE for you!

Do you cook with gelatinous cuts of meat? What's your favourite lamb shank or soup recipe?

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The Benefits of Bone Broth for Older Adults: How to Boost Collagen Naturally

Bone broth, a traditional health food that has been around for centuries, is making a significant comeback in the wellness world, especially for older adults.

This nutrient-rich liquid, made by simmering bones over a long period, is packed with vitamins and minerals essential for maintaining good health in later years.

Let’s explore what makes bone broth unique and how to incorporate it into your daily routine.

What is Bone Broth

Bone broth is a type of soup made by simmering bones, often with vegetables and herbs, for an extended period.

This slow cooking process extracts nutrients such as collagen, amino acids, and minerals from the bones, creating a nutrient-dense broth.

Unlike quick-cooking soups, bone broth requires hours of simmering to release these beneficial compounds.

How is Bone Broth Different From Regular Broth or Stock?

While the terms broth, stock, and bone broth are often used interchangeably, there are differences.

Regular broth and stock are typically cooked for a shorter period and may not always use bones, leading to a less nutrient-rich liquid.

Bone broth, on the other hand, is simmered for much longer, sometimes over 24 hours, to ensure that the maximum amount of nutrients are extracted from the bones.

Bone Broth Benefits for Older Adults

For older adults, the benefits of bone broth are particularly significant:

• Joint Health: The collagen in bone broth can help maintain healthy joints.

• Gut Health: Amino acids like glutamine support gut health and digestion.

• Immune Support: The minerals and vitamins in bone broth can boost the immune system.

• Bone Strength: Rich in calcium and magnesium, bone broth can support bone health.

• Hydration and Nutrition: It's an excellent way to stay hydrated while getting essential nutrients.

Equipment Needed to Make Stock at Home

To make bone broth at home, you'll need:

• A large stockpot or a slow cooker.

• Basic kitchen tools like a knife, chopping board, and strainer.

• Storage containers for refrigerating or freezing the broth.

The Best Bones to Use for Bone Broth

The best bones for bone broth are a mix of marrow bones, joints, and knuckles. These bones have a high concentration of collagen and marrow, essential for a nutrient-rich broth. You can use bones from beef, chicken, turkey, or fish.

A Collagen-Filled Recipe for Older Adults: Bone Broth

I previously wrote an article on collagen for health. You can find this here.

Bone Broth is a great way to get more collagen and many other vitamins and minerals in your diet.

You can make bone broth easily on your own! It can be made using a slow cooker, but it's pretty simple to make by simmering a pot on the stove as well.

Depending on your preferences, you can use beef, chicken or fish bones to make a homemade bone broth.

If possible, try to get ahold of organic bones from your local farmers. Pasture-raised/grass-fed meats are the healthiest option. They contain more vitamins and minerals without any harmful chemicals or toxins. The same goes for all other produce as well - meat, dairy, fruits and vegetables etc.

Back when I used to work in the aboriginal communities here in Australia, Kangaroo Tail Soup was a favourite to the locals and a way to get more collagen.

Calcium, magnesium, copper, iron, manganese, phosphorus, potassium, sodium and zinc are just some of the many minerals found in bones.

The combination of these minerals are highly nutritious and promote plenty of health benefits both for your body and the mind.

Here is a bone broth recipe for you by my sister Lexie.

Enjoy!

-Mike

Fresh herbs and vegetables ready to simmer into a collagen-rich broth.

Cooked bone broth with beef and vegetables in a slow cooker, rich in collagen and nutrients for joint and bone health.

Once cooled, a natural collagen layer forms on top — proof of nutrient density.

Ingredients for Chicken or Beef Bone Broth Recipe

• A good range of chicken bones (E.g. 2 chicken carcasses, 4 chicken drumsticks, 6 chicken wings, 500g chicken necks). Organic bones from pasture-raised chickens are best.

  OR

• A good range of beef bones (E.g. 500g Oxtail, 1kg beef "soup bones" from the butcher - a mix of marrow, knuckle bones and thigh bones which the butcher has cut up into pieces). Grass-fed, organic bones from local farm are best.

• 1 tablespoon apple cider vinegar (optional)

• 2 carrots, cut in half

• 1 zucchini, cut in half

• 2 parsnips, cut in half

• 1 onion, cut in half (can leave skin on)

• 4 stalks of celery with leaves, cut in half

• 3 bay leafs

• Whole peppercorns, about 1/2 teaspoon

• Salt, about 1/2 teaspoon

• A selection of fresh herbs (E.g. 1 handful of parsley, a few sprigs of rosemary, 1 handful of fresh sage, few sprigs of fresh thyme.)

Step By Step Method

1. Add chicken bones to slow cooker. Add water to slow cooker until 3/4 full. Add apple cider vinegar and let water and bones sit for 1 hour. (This step is optional. Apple cider vinegar is said to draw the minerals out of the bones. If you skip this step, it won't affect the broth in any way).

2. Add all vegetables, bay leaves, salt and pepper. Fill the slow cooker with more water until about 1 inch from the top. Turn the slow cooker to high and cook for 1-2 hours then turn it to low and let it cook for another 10 hours. (Fig. 1)

3. Add herbs and cook for a further 2 hours.

4. Let broth cool slightly (Fig.2) then carefully remove the larger bones and vegetables. Sit a large sieve over a bowl and using a small jug or ladle, pour the broth into the sieve. Refrigerate the bowl of broth for 24 hours.

The broth can be divided up into smaller portions, if need be, and frozen for up to 3 months.

How to Store Bone Broth

After making the broth, let it cool down and strain it. You can store it in the refrigerator for up to 5 days or freeze it in smaller portions for up to 6 months.

Freezing in ice cube trays and then transferring to freezer bags is a convenient way to use small amounts when needed.

How Much Bone Broth Should You Drink Each Day?

There's no hard and fast rule, but generally, one to two cups of bone broth daily is considered beneficial for health. It can be consumed on its own, used as a base for soups, or added to recipes for extra nutrition.

Incorporating Bone Broth into a Healthy Routine

Bone broth can easily become part of your daily routine, especially if you’re focused on staying active and healthy as you age.

You can start your day with a warm cup of broth instead of tea or coffee, or sip it after your walk or exercise session to help your body rehydrate and recover. The amino acids and collagen in bone broth support joint health and muscle repair, which can make movement feel easier over time.

You can also use bone broth as a base for soups, stews, or casseroles to boost the nutrient content of your meals. It’s a simple, comforting way to add hydration, minerals, and nourishment to your diet, and a great habit to pair with regular exercise and good sleep.

Keep Moving!,

• Mike

PS. Want to learn more about how collagen supports your joints and skin? Check out my article on Collagen Benefits for Seniors.

View fullsize

Ingredients for an easy, collagen-rich chicken or beef bone broth recipe.

View fullsize

Simple step-by-step guide for cooking nourishing bone broth at home.

Frequently Asked Questions About Bone Broth

I’ve received quite a few questions since sharing this article, so here are some of the most common ones.

Q: Is bone broth good for seniors?
A: Yes. Bone broth is rich in collagen, amino acids, and minerals that help support healthy joints, digestion, and skin in older adults.

Q: How much bone broth should I drink daily?
A: Most people benefit from one to two cups per day, either on its own or used as a base for soups and other recipes.

Q: Can I make bone broth without a slow cooker?
A: Absolutely. You can simmer it on the stove over low heat for 8–12 hours to extract nutrients and achieve the same benefits.

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Inspiring Seniors Health Stories: Pam’s Story - Reversal Of Heart Disease

In today's email, I want to get the 'Inspiring Stories' section started by sharing with you a short story I received from a reader/viewer named Pam.

Pam shares how, after following a heart attack leading to heart failure, she took control of her health and in the process, reversed the heart failure.

Here is the email:

"Hi Mike,

I just wanted to say how much I appreciate all of the work you do and the time you are giving to help us oldies to continue keeping fit and healthy.

I am 86 years young next month although my doctor says she always does a double-take when she sees me, expecting to see someone much older.

I joined a gym in 1991 and continued until last year (27 years), only giving up after damaging my shoulder and elbow needing two months of physio and was also becoming bored with the gym. 

I had a heart attack in 2006, resulting in heart damage and consequent heart failure. I had six months of cardio rehab and then continued at the gym. After two years, I had another echocardiogram to discover I no longer had heart failure. My cardiologist was amazed. So continuous exercise for me was my saviour.

Exercising is what I have done all these years and wanting to carry on at home I did a Google search and found your videos on YouTube. I try to follow one each day.

So, Mike, thank you for all you do to help us oldies continue to live healthy, active lives. 

Kind Regards

Pam"

As you can see from Pam's story when she had the cardiac event, she decided to make changes to turn her life around and reaped life-saving benefits.

For those going through a health battle of some sort, I hope you get some inspiration from Pam's story.

With the right mindset and attitude, and when we perform the right actions that are conducive to good health, we can make significant changes to our health and our life.

Think positive, choose the thoughts that feel best and take the right action, and you'll go a long way to improving your health. Don't limit yourself or let anyone place any limitations on you! Also remember, age is just a number!

FOLLOW UP QUESTIONS TO PAM:

What do you feel could have been the cause of the heart attack? (if you feel it was something(s) in particular)

I am not sure of the cause of the heart attack, but my cholesterol was discovered to be very high at the time. I had known for years that it was above normal and so had then changed my diet, cutting out animals fats etc. Another cause could have been a long period of stress two months prior to the attack, or perhaps it was a combination of both.

What were your health habits like prior to the heart attack?

I had always been healthy prior to the attack apart from developing osteoarthritis and was a good weight.

I decided to take early retirement from a very stressful job in 1991 and after losing my partner to cancer. I joined a gym 3 or 4 months later. It was very unusual at that time for people of my age (58), so I was a bit of a curiosity!!

Can you explain your typical exercise routine? (e.g. cardio, weights, stretching etc.)

From 1991 until my attack in 2006, my exercising started with varied gym classes, which included step, pump and stretching etc. and then after a few months started doing my own thing, 30 minutes of cardio, 30 minutes resistance machines and weights. I included yoga classes also for about a year and In 2003 joined a Tai Chi class, but always continued with cardio and resistance machines until my attack in 2006. I exercised three times a week.

After 5/6 months of cardiac rehab at the hospital, I returned to the gym again doing cardio, resistance machines and weights as before and also continued with Tai Chi for a short while, until last year.

I still mow my lawns and keep busy with my garden.

What dietary changes did you make following the heart attack?

The only dietary change made since the attack was cutting out salt where possible and in the past few years have cut out sugar except for the odd Tim Tam now and again.

How do you eat nowadays?

I believe I eat healthily. Mostly chicken and fish, no red meat, lots of fruit and vegetables. I include a homemade curry once a week and pasta once or twice a week.

Is there anything else you do, or feel is helpful for your health along with the diet and exercise? (e.g. stress reduction techniques, etc.)

I keep my mind active, read quite a lot, am a sudoku addict. I believe a healthy brain means a healthy heart. I do get stressed at times and if it is during the day, depending on the weather, I will get outside into the garden or will try reading. I have been told that reading a book can eliminate 30% of stress. If the stress keeps me awake at night, I try the breathing and relaxation techniques. It works sometimes.

For anyone going through something similar, what advice or message would you give them? Anything else that you would like to add.

I think we have to try and stay positive. Just keep moving, don't give in, don't become invalid and try to enjoy the things you did before.

I was sent home from the hospital with a booklet on "How to live with Heart Failure". That was really scary. It took several days for it to really sink in. Then I decided that if I had only a couple of years then I didn't want to sit around feeling miserable.13 years have now gone by, and I'm still here

Pam, (Originally from England, now living in New Zealand since 1964)

Simple Bodyweight Strength Exercises For Seniors | Get Stronger at Home With No Equipment

simple At home strength workout for seniors (no equipment) - get stronger

Today we are going to do a strength workout, working the whole body without any equipment.

Great exercises to get you stronger

Make sure you do the warm-up before beginning.

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

COMPLETE SEATED BODY WORKOUT FOR SENIORS (25 Mins)

SIT TO STAND x 12

GOOD MORNINGS x 12

CALF RAISES x 12

HIP EXTENSIONS x12

HIP ABDUCTIONS x12

SQUATS x12

WALL/CHAIR PUSH UP x 12

SHOULDER PRESS x 12

BENT OVER ROW x 12

BICEP CURLS x 12

SHRUG x 12

TRICEPS EXTENSIONS x 12

SEATED CORE EXERCISE x 5

Do your best and any questions ask below!

- Mike

Upper and Lower Body Exercises For Seniors (15-minutes)

exercises for seniors - strengthen upper and lower body

In today’s exercise video, we work our upper and lower body using isometric holds to help strengthen those legs.

For the Warm-Up Videos:

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

UPPER AND LOWER BODY EXERCISES FOR SENIORS:

Resisted Hip Abductions - 5 x 8 Second Holds

Resisted Hip Adductions - 5 x 8 Second Holds

Resisted Knee Extensions - 5 x 8 Second Holds

Double Leg Knee Flexions - x 8

Resisted Calf Raises - 5 x 8 Second Holds

Toe Raises - 5 x 8 Second Holds

Bicep Curls - x 8

Shoulder Flexions - 5 x 8 Second Holds (to 90 degrees)

Shoulder Flexions x 8 (Full Range of Motion)

Seated Rows x 8

Neck Extensions into Flexions x 8

Shoulder Rolls x 5

Finger Spreads - 5 x 8 Seconds

Reaction Time Exercise - 60 Seconds

Marching on The Spot w/ Arm Movements - 60 Seconds

Do your best and any questions ask below!

- Mike

You Are Never Too Old!

WHAT ARE YOUR GOALS AND DREAMS?

What are you looking forward to?

What are your goals?

What do you dream?

Whether it's walking a certain amount of steps, travelling to a new place, learning a new skill, the birth of a new grandchild, seeing a long lost friend, or doing something you've always wanted to do!

Whatever it is....

Create that excitement for the future. Set those goals, for this chapter in your life.

Being excited about the future is healthy.

Have Fun and Keep Moving This Week! 😄

- Mike

Why We Get Sore After Exercising (or Doing Physical Activity)

DELAYED ONSET MUSCLE SORENESS (DOMS) IN SENIORS

Have you ever completed a new workout, or a new activity for the first time, gone to sleep maybe just a little tired all over from the workout and then woken up the next day to feel your muscles aching?

Maybe this has happened during an activity you haven’t done in a while (like getting out in the backyard to the garden)?

Sometimes it can happen when you didn’t think you worked that hard at all! But the soreness lets you know it.

I’m sure we’ve all felt this soreness at some point!

This after exercise/activity soreness is known as DOMS or Delayed Onset Muscle Soreness.

DOMS is thought to be caused by little micro-traumas to the muscles when they lengthen during the exercise/activity.

This soreness usually starts the next day after the exercise/activity, peaks at 48 hours and can continue up to 72 hours (and beyond) depending on how hard you have worked your untrained muscles.

As some of you know, I used to work remotely in indigenous communities here in the outback of Australia. This was where my most rememberable story about DOMS occurred.

My job was to get the towns exercising more and eating better to help prevent and treat chronic disease. With the change in lifestyle, these diseases are now rampant in the indigenous populations.

It was a job I absolutely loved! It was a great adventure, and I fell in love with the people and their culture.

One of the towns (known as Lajamanu) where fish apparently fall out of the sky, was where I spent most my time. It had a small population, and not much there. There was a school, a community hall, a medical clinic, a shop, their houses, an Australian football field, an airstrip (the field and the airstrip were just cleared land of red dirt). And there were a few other buildings.

Photo Credit: Wikipedia

There was surprisingly a gym in this little remote town. By chance, the school principal who used to work there had happened to be a bodybuilder and put a lot of money the School had into one of the best gyms I have ever seen. (That no-one really used).

One day I decided to take a couple to the gym. It was the first time they had ever done specific exercises, and they had a great time. However, I forgot to mention to them the next day they may be a little sore.

The next day when I rocked up to the clinic, I had one of the nurses tell me the couple I had been exercising with came into the clinic worried they might have caught a disease due to pains all their body. The nurse let them know it was from the exercise and after hearing this, I went to their home to reassure them, and they were back the next day ready to exercise again!

Unless you’ve really, really worked your muscles too hard to the point of a condition called Rhabdomyolysis (not uncommon in military-style boot camps and Cross-Fit Workouts)- DOMS is nothing to worry about.

Your body is regenerating stronger, more resilient muscles as a result of the stress from the exercise. Once recovered, it is now better equipped to deal with it again.

When you get back into the exercise/activity once your muscles are feeling better, you’re not going to experience that soreness again (unless of course, you leave it too long between the workouts/activity).

DOMS can be avoided to a great extent by easing your way back into activity or exercise.

When getting back into exercise after some time of inactivity, don’t overdo it… Do less and progress your way back into it. Do half the distance you are walking, lift less weight/resistance, go at a slower pace, have more rest.

Exercise/Physical activity is medicine and something we should regularly be doing.

So when we are in this for the long run, why wouldn’t we ease back into it?

This will help decrease DOMS and also help prevent any injuries.

Take it slow, allow your body to adapt and most importantly, have fun!! :)

What To Do For DOMS (When in Pain)

As said above, what you want to be doing is preventing any DOMS from occurring in the first place. If you have found yourself the next day in pain after doing too much activity/exercise(the dreaded DOMS), the best thing you can do is rest and wait for time to pass. as your muscles heal.

Relaxation and heat, for example in a hot bath, a hot shower or heat packs can help take the pain, temporarily, away.

If the pain is quite unbearable, speak to your doctor about a suitable analgesia.

Finally, know that this pain is temporary, and the next time you get back into the activity or exercise, it’s not going to be so bad. :)

- Mike