Fitness

At 77, Noelene had to be convinced to try the gym. It’s transformed her life

Published

2 years ago

March 14, 2023

At 77, Noelene had to be convinced to try the gym. It’s transformed her life

Thrice every week Debbie Craig, 60, ties on her fitness center sneakers and for one hour sweats her means via a crossfit exercise with about 30 different fitness center junkies everywhere in the age of 55.

Ms Craig stated the difficult class is one thing not many ladies of the era earlier than her would assume attainable.

“For my mum, it will have been seen as being egocentric, with all her time being at residence doing all the pieces to maintain the home and take care of kids,” she stated.

“Going to the fitness center would have been seen as one other strain on the household.”

Debbie Craig says train wasn’t a precedence for her mum.(ABC Capricornia: Erin Semmler)

However attitudes in the direction of train in older generations are slowly altering in response to these within the central Queensland health trade. And getting concerned on the fitness center has life-changing advantages for some.

It has been 4 years since Chris O’Neill, 70, started going to the fitness center in Rockhampton.

He stated his mother and father would have benefited from common journeys to the fitness center.

“My dad was a sailor and by no means left the engine room and did not deal with retirement properly,” he stated.

“Once I retired, I began placing on weight and I might get drained doing the littlest factor, and since coaching I sleep higher at night time and really feel higher.”

Chris sitting on an exercise bike, hands on the handles, smiling. — Chris O’Neill says the lessons have had a optimistic affect on his life.(ABC Capricornia: Erin Semmler)

Mr O’Neill stated it isn’t simply hauling round heavy weights that has improved his well being, but additionally assembly new folks and making buddies.

“It is all the pieces from power, conditioning, stability, cardio and now social as there’s such an ideal social ambiance, it makes sweating enjoyable,” he stated.

For Noelene Etherden, 77, her kids inspired her to provide the fitness center a go after a private loss.

“I misplaced my hubby and I wasn’t in a very good place,” Ms Etherden stated.

“I stated they have been silly to get a girl of my age into crossfit however I got here and I adore it. It was intimidating as I felt I used to be a fish out of water however now I am often called the cheeky one.”

Noelene pulling a red rubber band with both hands, laughing. — Noelene Etherden thought making an attempt crossfit in her 70s was “silly”, now she loves it.(ABC Capricornia: Erin Semmler)

Generational shift

Rockhampton fitness center proprietor Sean O’Neill stated he had seen a generational shift when it got here to seniors taking an curiosity in difficult health packages.

His fitness center runs a particular program geared toward getting over 55s into Crossfit coaching.

“From a generational perspective, it is a life-style contributors are attempting to undertake into their every single day,” he stated.

“They’re out of the home and mixing with different like-minded folks and they’re accountable to one another, which is likely one of the greatest successes we have now seen.”

Two women stretching, leaning down to touch their toes. — Greater than 30 folks over the age of 55 attend the health class.(ABC Capricornia: Karyn Wilson)

Mr O’Neill acknowledged some contributors have been intimidated at first by the difficult train regime, however stated understanding with mates quickly made it fulfilling.

“These guys got here in right here and thought, ‘Whoa! What is that this?’,” he stated,

“However they adore it and it is nice to see how joyful it makes them.

“A few of them actually wish to push themselves, typically we have now to carry the reigns again and telling them to go straightforward.”

Simply what the physician ordered

Getting concerned in a structured train program later in life has quite a few advantages in response to Stephanie Alley, a senior postdoctoral analysis fellow from the Faculty of Well being, Medical and Utilized Sciences at CQ College.

“These forms of organised, structured actions not solely incorporate the health that you’d get with strolling, but additionally power coaching and stability and suppleness coaching,” Dr Alley stated.

“The Australian authorities recommends not solely doing half-hour of cardio [a day] however to include power coaching as in stability and suppleness.”

Brian in a stripy shirt, smiling with his arm in the air. — Brian Merry like to include a little bit of dance into his exercises.(ABC Capricornia: Erin Semmler)

Dr Alley stated group lessons had the bonus of providing alternatives to socialize, which made exercising extra fulfilling.

“If we have now good social assist with our bodily exercise, it is nice as a result of it is a couple of neighborhood supporting one another,” she stated.

“You are not solely extra prone to keep being lively, there are extra advantages to your psychological well being and cognition.”

Age is only a quantity

Brian Merry is the eldest participant at 85, and with a love for dancing additionally will get a kick out of performing strikes utilizing dumbbells and pressure bands.

He stated the fitness center supplied a two-for-one deal on total well being.

“I all the time really feel so long as you may preserve going and doing issues, it makes you’re feeling higher inside your self, and I believe that is the primary factor in life,” he stated.

“So many good buddies right here and that is vital too.”

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Fitness

Lower your blood pressure by swapping just a few minutes of sitting for exercise

Published

4 hours ago

November 19, 2024

Press Room

Lower your blood pressure by swapping just a few minutes of sitting for exercise

Adding short bursts of exercise to your daily routine, such as cycling to the shops for 15 minutes or taking the stairs, lowers blood pressure, a study has found.

Increasing exercise habits – instead of say, watching a bit more TV or extending a snooze – is good for the heart, researchers said.

However, they warned that people may need to do more than simple walking to really see changes.

Published in the scientific journal Circulation, the study emphasised that everyday activities that raise the heart rate, such as cycling, climbing stairs or short bursts of running, have the biggest benefits.

Led by scientists from University College London (UCL) in Britain and the University of Sydney in Australia, the research looked at data for 14,761 people who wore activity trackers for 24 hours in a bid to explore the relationship between daily movement and blood pressure.

On average over the 24 hours, people spent around seven hours asleep, 10 hours in sedentary behaviour such as sitting, three hours standing, one hour slow walking, one hour fast walking, and 16 minutes taking exercise that increased their heart rate, such as running and cycling.

The study found that an extra five minutes of exercise that raises the heart rate, such as stair-climbing, running or cycling – in exchange of any of the other behaviours – could lower systolic blood pressure by 0.68 millimetres of mercury (mmHg) and diastolic blood pressure by 0.54mmHg.

Systolic is the “top number” in a blood pressure reading and represents pressure when the heart pushes blood out around the body.

Diastolic is the “bottom number” and is the pressure when the heart rests between beats.

At a population level, a 2mmHg reduction in systolic blood pressure and a 1mmHg reduction in diastolic blood pressure is equivalent to an approximately 10% reduction in the risk of heart disease, the researchers said.

To achieve such clinically meaningful improvements, people would need to reallocate 20-27 minutes from other behaviours to proper exercise for the top number, and 10-15 minutes for the bottom number, the study found.

For example, with systolic blood pressure, swapping 21 minutes of sedentary time, 22 minutes of standing or 26 minutes of slow walking for exercise such as cycling or jogging, would have this effect.

For diastolic blood pressure, the benefits would arise from swapping 10 minutes of fast walking, 11 minutes of sedentary time or 13 minutes of sleeping for proper exercise.

Study first author and UCL Department of Targeted Intervention senior research fellow Dr Jo Blodgett said: “Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking.

“The good news is that, whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure.

“What’s unique about our exercise variable is that it includes all exercise-like activities, from climbing the stairs to a short cycling errand – many of which can be integrated into daily routines.

“For those who don’t do a lot of exercise, walking did still have some positive benefits for blood pressure.

“But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect.”

Consistently high blood pressure is one of the biggest causes of premature death globally and can lead to stroke, heart attack, heart failure and kidney damage.

The study was funded by the British Heart Foundation.

Its chief scientific officer Professor Dr Bryan Williams said: “We know that exercise can have real benefits for your cardiovascular health and also helps to lower blood pressure.

“We recommend doing 150 minutes of physical activity each week, and this interesting study shows that incorporating just a few extra minutes of physical activity each day could help further lower your blood pressure, albeit by a modest amount.

“Anything that gets your heart rate up can help.

“Incorporating short bursts of activity, such as walking while taking phone calls or setting an alarm to get up and move around every hour, are great ways to start building activity into your day.

“These small changes will help get you in the habit of living a healthier, more active lifestyle.” – By Jane Kirby/PA Media/dpa

Fitness

Men over 50 told 3 exercises to improve fitness – 'it builds and maintains muscles'

Published

11 hours ago

November 19, 2024

Press Room

Men over 50 told 3 exercises to improve fitness – 'it builds and maintains muscles'

There is no secret to the physical and mental benefits that exercise and staying active can bring to people.

For older men, the importance of this becomes critical and for at least 10 minutes a day, men should be doing an activity which moves their body such as going for a walk.

However despite it being crucial for men to keep active, many are unsure as to where to start.

Liam Grimley, a personal trainer with over 20 years of experience, spoke to GB News and shared his three best physical activities for men.

Liam Grimley is a personal trainer with over 20 years of experience in the health and fitness industry

432 Fitness

Resistance Training

The expert said: “Lifting weights builds and maintains muscles [which helps] protect against injuries.” He added that it also benefits men’s self-esteem and confidence.

Walking

What may seem like an obvious one can go unnoticed. Liam recommended 15 to 45 minutes a day to provide a powerful health boost.

Yoga/dance/tai chi classes

The PT said these classes are great “for stability and agility” which helps men with posture and reduces the risk of falls or problems with major joints. The classes have a great social element too with communities attached to them.

Alternatively for men, Liam provided suggestions for some sports they could participate in if they wanted another option.

Boxing

The expert said: “You don’t have to fight or even spar, the training is amazing for all-round fitness. It works all your body, improves strength and endurance and boxing clubs tend to centre around positive culture of respect and self-improvement.”

Padel

Originating from Spain, this sport is one of the fastest growing in the UK. The expert said it is excellent for: “Hand-eye coordination, decision making and multidirectional fitness.” He suggested trying out the sport for the social side and the enjoyment it provides.

Ballroom Dancing

Liam said: “Dance in almost any form is guaranteed to strengthen the entire body, boost your balance and give you stamina and agility in equal measure. You will tone and challenge your brain and body and meet new people.”

Personal Trainer Liam performing a squat

Resistance training is great for men over 50

432 Fitness

Liam also recommended retaining a healthy lifestyle and taking care of your mental health.

He said: “Prioritise seven to nine hours worth of sleep a night to maintain your mental and cognitive health. You’ll feel amazing and massively cut your risk of dementia.

“Cut your risk of diabetes and heart disease by cleaning up your diet. Minimise ultra-processed foods, eat lots of vegetables and prioritise protein in your diet.”

The expert advised those who are too busy to commit to a sport or an activity to spend 10 minutes a day walking with a 7lb backpack which will strengthen your muscles and improve your endurance.

Fitness

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

Published

19 hours ago

November 19, 2024

Press Room

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

JONATHAN DAVISS IS not the type of guy to go light. When he showed up to the MH Fitness Hub to show off his workout, he didn’t need to stack weight plates on the bar to recreate a working set of back squats. But the 24-year-old star of Netflix’s hit Outer Banks series—who introduced himself simply as JD on camera—didn’t even think about slacking, even though he was only demonstrating his routine. He threw 315 pounds on the barbell, stepped up to the rack, and repped out his set.

That willingness to load up the weight might just be because he has a different mindset than the norm. “I’m one of the weird ones,” Daviss said. “I actually prefer doing legs over arms.” He called out squats, hang cleans, power cleans, or deadlifts as his favorite exercise, depending on the day—all major movements that will build up leg strength and power—mostly because he knows he can use heavy weights for those movements.

Daviss has built a workout with trainer Rhys Athayde that allows him to push big weights while also prepping him for his Outer Banks role as Pope Heyward—who, as the pair joked, has his shirt off for a lot of the series. The combination of heavyweight lifts, jumps, and dedicated core work help him to look the part. It also helps that the actor has an athletic background: He played two years of varsity football in Texas, and he credits his training knowledge on that experience.

Check out Daviss’s workout, which challenges the actor to harness his power and strength to build up his body for Outer Banks.