Fitness

It’s good to be slightly overweight when you’re over 65

Published

1 year ago

November 28, 2023

I am not slim. In fact, I am a good size 14; in some more generous styles I can manage a startling (to me) size 12. Yet I am strong, muscly and pretty fit. And what’s more, I am happy with my body’s curves and bumps. The fact that I have a bit of extra weight feels like a bonus. Recently, a stranger said I looked like the sort of person who would be good at shearing sheep! Years of doing press-ups means my shoulders are broad. In my youth, I probably would have been offended by this comment, but as I glide into my sixties, I am chuffed that I appear sturdy and powerful.

The good news is that a new report says that the over-65s can afford to carry a bit more meat on their bones. In fact an extra pound or two is positively healthy. Following a review of evidence collated over a five-year period by the University of Plymouth, the Eating, Drinking and Ageing Well report for older adults has been created by the British Dietetic Association’s (BDA) Older People Specialist Group, and was supported by Friends of the Elderly and the British Geriatrics Society. It states that us sexagenarians should consume a nutrient-rich diet and commit to regular exercise, which might actually mean holding on to a few more kilos.

While a healthy body mass index (BMI) range for adults is approximately 18.5-25kg/m2, that number can slip into being classed as “overweight”, but for older adults the evidence suggests that a BMI of 22-30kg/m2 is protective rather than harmful. Alison Smith is an NHS consultant dietitian who worked on the BDA report. She says, “It’s all about being healthy. Eat well, exercise regularly and embrace it all. I would never advise older people to limit themselves excessively. In fact, when we are older, we need a full range of nutrition. Eat and enjoy.”

Being overweight can mean you’re healthy

Muscle is denser and heavier than fat so it can affect how much you weigh. It’s not so much what the scales say, it’s more about how you feel and look.

My weight has increased since I recently started working the pilates reformer machines, and my backside has got bigger – but its muscle, not wobble. And that’s great because it means I can trot up the stairs at speed.

We need a certain amount of muscle to maintain strength, energy and balance. As we age, we naturally start to lose muscle and bone mass, so it is important to build this up through exercise. Another big plus of muscle is that it can also boost your metabolism which means it burns more calories, even when you are resting.

Holding on to a little weight can actually help prevent frailty, but this doesn’t mean you can gorge on crisps and cakes. The BDA advocates a varied and nutritional diet, which embraces foods in the colours of the rainbow and a significant amount of protein to support muscle strength.

Being too thin is bad news for the elderly

Not only does frailty increase your chances of falls and bone breakages, it impacts the overall health of your body and its ability to repair itself. Alison Smith says, “When you get older, it is much more difficult to regain lost muscle mass than it is to maintain existing muscle mass. Maintaining muscle mass is reliant on eating the right balance of nutrients, including enough protein, combined with activity. The body needs protein for repair of body tissue and if you don’t eat as much protein as you need, muscle will be broken down to release protein to support tissue repair. It’s then much harder for you to replace that lost muscle mass.”

What to eat to be in optimum shape

While the odd cake, bar of chocolate or side order of chips isn’t a complete no-go, most of us know that sugar is empty calories while too much salt (often found in processed food) can increase your risk of high blood pressure. Unsurprisingly, the report’s emphasis is on a nutrient-dense diet with slightly more protein, calcium, folic acid and vitamin B12. The daily recommendation includes at least five portions of fruit and vegetables, especially those of the green variety like spinach, cabbage, beans and lettuce. Not only are they low in calories, they contain folate which is good for healthy cell growth and brain function.

Protein is another must-have with at least one portion in every meal. It’s also a huge plus to include oily fish like salmon or mackerel twice a week, and you can’t go wrong with a handful of nuts which contain vitamins and minerals to help fight age-related diseases.

The report also endorses daily fibre for gut health, carbohydrate (potato, rice, pasta) for energy, milk-based foods, and some fats (unsaturated vegetable, rapeseed, olive and sunflower oils, nuts and seeds) to aid absorption of vitamins like A, D, E and K.

Why certain vitamins are essential

As we age, the two most important ones are vitamin D and vitamin B12. Vitamin D is the power source behind muscle and bone strength, so it gives us an advantage as we become more vulnerable to falls and fractures. Experts recommend a vitamin D supplement, especially in the winter when sun exposure is at its lowest. Opt for 10 micrograms (400IU) of vitamin D3 each day.

Intake of vitamin B12 can diminish in older people, but it is needed to maintain energy, the health of blood and nerve cells, and cognitive function. This can be found in animal products such as lean meat, fish, poultry, eggs, milk and milk-based foods like yogurt or cheese, and in fortified breakfast cereals or foods with yeast extract like Marmite.

Drink a large one!

Sorry, that doesn’t mean quaffing your favourite gin. While the report advocates taking enjoyment in what you eat and drink, there are limitations. Sticking to the Government’s recommended weekly allowance of 14 units of alcohol a week is key, and it’s even better if you spread your intake over the week and have some alcohol-free days. Crucially, the amount of fluid we consume – even if we don’t feel thirsty – means we are less susceptible to urinary infections and mental confusion.

Fluids also help hydrate and maintain organs like the kidneys, transport nutrients and aid digestion. Water is a fine choice but tea, coffee, milk, squash, fruit juice and hot chocolate are also OK. The report’s daily guidance is at least 1,600ml (three pints) for women, and at least 2,000ml (three and a half pints) for men.

Move your body

Being active means you are stronger, leaner, more muscly, more balanced, your lungs are healthier, your bones and joints are more resilient and you stand a good chance of increasing your longevity. The report suggests breaking up sedentary periods by doing at least 150 minutes a week of moderate-intensity exercise like swimming, walking or cycling, or at least 75 minutes of more cardio activity such as running or sport. For older adults, taking part in gentle pilates, dance, walking or tai chi means better balance and less chance of falls.

Elanor Wallis-Scott, who has been a pilates instructor for 18 years, says, “When working with older people I always focus on building muscular strength to improve balance and mobility in the joints. If someone has good movement and strength it will limit their chances of injury and allow them to continue enjoying their lives without restriction. Core stomach exercises encourage an upright position, support the limbs and improve balance. Gentle increased heart rate increases blood flow, breathing and releases endorphins.”

There was a time during my younger years when I craved being able to pour my lithe body into a breath-asphyxiating bodycon dress (it was the 1980s after all!). These days I value my curves and crevices. It’s a blessed relief. Someone pass the menu.

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Fitness

Gyms aren't always accessible spaces, but these PTs are working to change that

Published

3 hours ago

December 26, 2024

Press Room

Gyms aren't always accessible spaces, but these PTs are working to change that

Many people would see cerebral palsy as a barrier to a physically demanding career.

But Connor Johnstone has refused to allow his disability to hold him back.

He’s a fully qualified personal trainer with a degree in sports science and a masters in strength and conditioning.

Connor Johnstone also competed in the 2024 World Para Jiu-Jitsu Championships in Abu Dhabi. (Instagram: Connor Johnstone)

Now he’s determined to help other people with a disability who struggle exercising in the gym.

But he hasn’t always been so self-confident.

“I may not have been able to perform the movements in the gym that everyone else could, so that used to always be at the back of my mind, or I felt like I wasn’t smart enough,” he said.

“I think that’s just, all those things you tend to label yourself [with], rather than what actually is reality.”

Connor lifts heavy, colourful weights in a gym — Connor wants to help others who are struggling to exercise in the gym. (Instagram)

Encouragement from his parents and therapists helped.

“One of the biggest things for me is always trying to find a way to adapt,” he said.

It’s something he also teaches his clients.

“At one of my other practices, there were a lot of children with autism, and I was finding fun ways to do things because they don’t find generic exercises as stimulating or fun,” he said.

A personal trainer pictured from behind who is working with a client pulling an elastic band — Connor Johnstone helps a client work out. (Supplied)

Challenging perceptions

Shaznaye Bin Kali, 15, also challenges perceptions of what a typical gym-goer looks like.

She lives with hemiplegia, a condition that has affected the left side of her body, impacting her arms, legs, and facial muscles.

But at her weekly sessions with her dedicated personal trainer, Grant Gillon, she’s found a space where she feels empowered and supported.

“Shaz started, and she hasn’t looked back. She looks forward to coming to see me every Friday,” Grant said.

Grant hugs Shaznaye — Shaznaye Bin Kali with her personal trainer Grant Gillon. (ABC News)

Shaznaye said she enjoyed playful banter with Grant as she exercises.

“I like lap pull downs, bench press, jumping on the bike, tennis, footy, and frisbee,” she said.

Empathy helps

One of the things that bonded the two was Grant’s later-in-life ADHD diagnosis, which he believes has helped him positively connect with clients who have a disability.

“How I think is very similar to a lot of other people with disabilities, and I can be quite sporadic, and I often need to take a step back and try and settle myself,” he said.

“I know for myself there’s often things that I needed to be repeated quite a few times.”

Shaznaye on the workout bike next to Grant — Shaznaye Bin Kali working out with Grant Gillon. (ABC News)

Grant said he’s learned to be more accommodating.

“That’s probably the biggest one. And thinking on my feet,” he said.

Grant said if things don’t work out during his training sessions with clients, he tries to “keep the momentum going” by moving onto the next thing.

“You can’t dwell too much on it,” he said.

Grant said working with Shaznaye meant a longer set up time to make sure she could train safely.

“We make sure that she’s got a firm grip, or often, I’ll be holding my hand over the top first making sure her grip doesn’t fall off,” Grant said.

“And sometimes we’ll be changing different attachments and handles to see if we can actually get her a little bit of a better grip.”

Shaznaye punches Grant in a gym — Grant says he likes to make the gym accessible for everyone. (ABC News)

Grant said he wanted to become a personal trainer because fitness had always been an important part of his life and he wanted to make sure others had the opportunity to participate.

“[The gym] is not always accessible to everyone,” he said.

“I guess that’s probably one of the main motivating factors [for me].”

Push for more PTs with a disability

Grant would like to see more disabled personal trainers in the industry.

“I think the one thing that hinders some people is that they feel inadequate, which can depend on the disability,” he said.

“People might think they won’t be respected due to their disability, or they don’t feel they’re up to par.”

A personal trainer and his young client playfully box in a gym setting. — Grant Gillon loves his work as a personal trainer, especially helping clients like Shaznaye Bin Kali. (ABC News: Mitchell Edgar )

Grant’s advice to any aspiring personal trainer who has a disability would be just getting out there and getting involved in learning through experience.

“I’m very passionate what I do, and I enjoy seeing results,” he said.

“I don’t see what I do is anything like amazing or special. I almost feel selfish because it’s something that I really enjoy.”

Connor feels the same way.

“If you’re passionate about something, you can always make it work.”

Fitness

Grant from energy company funds exercise equipment for Ohio firefighters

Published

15 hours ago

December 25, 2024

Press Room

Grant from energy company funds exercise equipment for Ohio firefighters

By J Swygart
The Lima News

SHAWNEE TOWNSHIP, Ohio — Employees of the Shawnee Township Fire Department now have access to updated exercise and fitness equipment, with more devices to arrive soon, following the receipt of a $12,367 grant from Energy Transfer company’s First Responder Fund.

According to Chris Koop, manager of public affairs for the energy logistics company with more than 120,000 miles of pipeline infrastructure located in 44 states, the program is unique as it focuses on cardiovascular health.

“That’s something the public doesn’t usually think about,” he said.

Shawnee Township Fire Department Chief Austin Miller said statistics show a majority of deaths among firefighters are cardio-related. He thanked the Energy Transfer representative for the funding that has already resulted in the purchase of a large weight-lifting machine and numerous dumbbells. Two treadmills and other new devices will arrive soon.

Miller said current equipment in the fire station is showing wear and tear, including some pieces that deteriorated to the point where they are no longer safe to use.

“This grant from Energy Transfer will enable us to replace outdated equipment, ensuring our team can safely exercise and remain fit on the job,” Miller said. “By maintaining our physical health, we can continue to meet the rigorous demands of our profession and provide the highest level of service to our community.”

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The chief commended firefighter/paramedic Christie Kerby for taking the lead on the grant application, saying her “dedication and hard work made all of this possible.”

Kerby said firefighters are required to work out for an hour each day and must meet fitness incentive requirements and undergo annual physical testing and health exams.

“Health and wellness is very important, not just for us but also for the community we serve,” she said.

The newly purchased equipment has been placed, due to its massive size, in a garage located behind the fire station. Other fitness equipment remains in the basement of the firehouse but will be moved into the garage area soon.

“At that point we will invite the (township) police department and township employees to join us and use the equipment after things are all set up,” Miller said.

The new exercise equipment could be moving again in the not-too-distant future. Miller said discussions surrounding a new fire station are in the early stages, and a new facility could become a reality in the next two or three years.

(c)2024 The Lima News (Lima, Ohio)
Visit The Lima News (Lima, Ohio) at www.limaohio.com
Distributed by Tribune Content Agency, LLC.

Looking to navigate the complexities of grants funding? Lexipol is your go-to resource for state-specific, fully-developed grants services that can help fund your needs. Find out more about our grants services here.

Fitness

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Published

23 hours ago

December 25, 2024

Press Room

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Digvijay Singh Rathee, recently evicted from ‘Bigg Boss 18’, has made a name for himself as a fitness enthusiast. With his first appearance on the reality show ‘Roadies’, the 26-year-old has been in the limelight for his well-built physique and six-pack abs. His journey to achieving a well-built body is inspiring and can serve as a guide for anyone looking to enhance their physical fitness. Regarding his abs, our expert, Varnit Yadav, exercise coach had a few tips on getting the perfect body.

Strength Training

The Bigg Boss 18 ex-contestant incorporates various strength training exercises into his routine, focusing on major muscle groups. His workouts typically include weightlifting, bodyweight exercises, and dips that enhance functional strength.

Running Early In The Morning

To maintain cardiovascular health and manage body fat, Digvijay integrates cardio workouts into his weekly schedule. It consists of running or jogging for at least 30 minutes of moderate-intensity running several times a week.

High-Intensity Interval Training (HIIT)

Digvijay Rathee opts for short bursts of intense exercise followed by rest periods to maximize calorie burn.

Regular Intake Of Meal

For his workout, the former Splitsvilla contestant opts for meals at an interval of three hours. Foods like chicken, fish, eggs, and legumes play an important role in supporting muscle repair for the youngster.

Adequate Sleep

Understanding that recovery is vital for muscle growth and overall health, Digvijay emphasises having quality sleep. He ensures to have adequate sleep each night to allow the body to recover.

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Expert Tips On Getting Six-Pack Abs

Achieving six-pack abs is a goal for many fitness enthusiasts, and requires a strategic combination of exercise, nutrition, and consistency. Regarding the same, our expert, Varnit Yadav, exercise and nutrition coach, gave a few tips. To take your body to the point where those abs are visible and popping out, you have to act on the following.

Keep dropping your body weight till you are satisfied with the body fat composition

Creating a calorie deficit is crucial, which can be achieved by eating less, exercising more, or both.

Ensure a high protein diet when reducing calories to preserve your hard-earned muscle mass; 1.5grams per kg of body weight should be a decent place to be in (considering you are staying reasonably active)

Prioritise sleeping 7 or more hours to ensure the most optimum results

Supplement if required with necessary vitamins and minerals if you are not able to meet them from your diet

Strength training at least 3-5 times a week will ensure consistent progress

Treat your abs like any other muscle in your body, but do not overtrain them, as it will be counterproductive. You can train your abs three times a week by including movements such as hanging leg raises, crunches, planks, etc.

Achieving a well-defined six-pack is a dream for many fitness enthusiasts, but it’s essential to prioritize your overall health and well-being in the process. Before embarking on any intense exercise regimen, it’s highly advisable to consult with a dietitian or fitness expert. They can provide personalized guidance tailored to your specific needs, ensuring that you follow a balanced approach that supports your fitness goals while safeguarding your body.