Dumbbell hand weights for strength training and muscle building at home

Do I need to do weights to lose weight?

You don’t have to – it may not do much to boost your calorie burn. But there are still some excellent reasons to include strength training in your weight loss plan.

Weight loss (and maintaining your new body weight) is a complex process. Exercise doesn’t actually have a huge impact on weight loss, regardless of what type you do. Food choices and your normal diet are far more impactful, but it’s more complicated than needing to eat fewer calories than you burn. And what your body is doing when you aren’t working out or eating plays a significant role that is often overlooked.

Strength training will help you maintain muscle mass over the long term. If you lift on a regular basis, your body will recognize that it needs to keep that muscle around for something. This is to your benefit during weight loss, weight maintenance, and aging in general. Bear in mind the following when you’re deciding whether you want to add some weights to your routine:

  • Weight loss from a combination of calorie restriction (changed diet) and increased exercise or daily movement will actually decrease your metabolism and daily energy use, since this is directly linked to total body weight. Strength training will help you maintain or increase your muscle mass and therefore your metabolism, which means that you can maintain higher energy use while still losing body fat.
  • Weight training can help the appearance of fat loss in certain areas of the body by giving underlying muscle more definition or size. It’s not possible to preferentially burn fat in certain areas (often called spot toning or spot reduction) – when fat loss happens, it happens all over the body.
  • While cardio exercise will burn the most calories in a given workout, because it’s relatively low intensity, your body quickly recovers. Weight-based exercise will create more of a challenge for your body, and you’ll use more energy in recovering from this. (Bear in mind that exercise intensity rather than type will ultimately determine how much energy the body will use for physical recovery.)

Strength training is also good for your health, in a variety of ways:

  • Regular resistance training will keep the cells involved in energy production and use working smoothly and your body systems functioning well. For example, muscles that are regularly exposed to high intensity exercises will be better at absorbing and using blood glucose, requiring less insulin production and decreasing diabetes risk.
  • Maintaining or even increasing muscle mass can help prevent frailty in old age.  Muscle mass and movement ability are linked, and movement ability means good mobility, agility, balance, and catching yourself if you trip and fall.
  • Strength training can prevent and help treat osteopenia and osteoporosis, two types of decreasing bone density. Bone loss can be due to the aging process, or can be brought about by calorie restriction or dieting. Lifting weights can help stimulate bone growth, especially when you also have adequate calcium intake.

One last note about strength training and weight loss: Because weights will stimulate at least a small increase in muscle mass, using weights in your weight loss program may actually lead to less change in scale weight. For most people, this is a tradeoff they’re happy to make – looking great makes the number on the scale matter a lot less!

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References
Elia M. (1992). Organ and tissue contribution to metabolic rate. In: Kinney JM, Tucker HN, editors. Energy Metabolism: Tissue Determinants and Cellular Corollaries. New York: Raven Press.
Plowman, S. A., & Smith, D. L. (2017). Exercise physiology for health, fitness, and performance (5th ed.). Sydney: Wolters Kluwer.

What Is Functional Fitness?

“Functional” has been a buzzword in the fitness industry for years, but many people – including many in the health and fitness industries – struggle to define it. To some, the word may conjure up images of exercise standing on one leg with your eyes closed, or even on a huge exercise ball. Good news: You can save those circus tricks for, well, the circus!

Functional fitness means being physically able to meet your daily demands of work, sport or exercise, and leisure activities. Functional training refers to exercises that give you the strength, coordination, and endurance (or cardiorespiratory fitness) to do so. The muscles of the upper body, lower body, and core must be strong, with good neuromuscular coordination to tie it all together effortlessly. Increasingly, functional fitness also means being physically able to counteract the poor postures and physical stresses we encounter in daily life. 

Many people are facing the same physical, functional needs, ranging from weakness in foundational-level stabilizing muscles to imbalances in muscle tension, length, or strength. Creating functional fitness in these circumstances means building up weak points and decreasing stress on overused areas. This can be done by teaching your muscles to activate better, loosening or lengthening muscles and connective tissues, or using a targeted exercise program to build strength and balance out poor posture.

Some of the most common scenarios we see:

  • Too much sitting: Your desk job, meeting, car/bus/train commute – all of these things create excessive tension and shortness at the front of the hips and thighs, which can be a major (eventual) contributor to lower back pain. Stretch out the hip flexors and quads to regain that length and take pressure off the lower back.
  • Too much computer: Any screen time falls into this category, including tablets and smartphones. The forward postures that go along with this shortens the front of the shoulders and over-stretches the muscles of the upper back, leading to the neck and shoulder tension you are likely way too familiar with. As with the hips, stretching through the front of the chest and shoulders is a good start. I’d also recommend doubling up with a deep tissue massage (aka remedial massage) through the entire upper body, as this will help the tissues stretch much more easily and (added bonus) will actually get you feeling better fast!
  • Not enough movement in general: Many, many people have swapped physical stress for mental and emotional stress. We work too much, our leisure activities often involve the TV or computer, and there’s little actual need for movement. But even just 10 minutes of low-intensity movement (going for a walk or playing with the dog, or even doing household chores) can help decrease stress and counterintuitively, can give you a great energy boost!

Not sure what your functional fitness needs might be? Ask one of our expert coaches below to have your answer featured on a future post!


Muscle and Joint Health In Three Steps

Ready to start an exercise or physical activity program? Already active or working out? These three steps will keep your body happy and healthy, minimizing aches, pains and injury risk.

You probably know: Regular movement is really important to maintaining lifelong health. Keeping your body injury- and pain-free is really important to being able to keep moving.

Increasing daily movement can come at the end of a rehab program, or you may (correctly) see it as a way to get rid of ongoing sore spots. It may be your path to improving your health, or feeling even better than you do right now. These three DIY steps focus primarily on loosening and lengthening your muscles and connective tissues – leading to decreased joint stress – and then getting your muscles strong and fit. Following these three steps will keep your muscles and joints working efficiently and minimize the stiffness and pain that can prevent good quality movement. Improved movement ability directly leads to better health and quality of life.

Step 1: Loosen

Muscles that are overly tight (aka hypertonic) don’t work efficiently. Excessive muscle tension can decrease how quickly a muscle can contract and how much force it can contract with. Since the speed and force of contraction are what creates movement and supports your body, this is less than optimal (plus, tight muscles don’t generally feel good).

Many circumstances can lead to excessive muscle tension. Muscles can spasm and hold tension to protect a sore or injured area, or tension can build from long term movement compensations that result from an injury or tissue damage. Tension can also be caused by posture and occupational or lifestyle demands.

“Loosen” is step one because it has the greatest impact on the other two steps. A muscle with optimal tension and with minimal adhesions – what we commonly think of as “knots” – will be able to stretch and strengthen better.

Different “loosening” techniques include hands-on techniques like deep tissue massage, remedial, or sports massage therapy, myofascial release, and trigger point therapy, as well as self-massage techniques using a foam roller, trigger point ball, The Stick, and other similar tools. You can also help manage muscle tension by staying hydrated, using a heat pack or hot water bottle on tight muscles, and ensuring a diet high in magnesium.

Step 2: Lengthen

Muscles that are too short can lead to poor joint alignment and repetitive strain or overuse injuries. For most people, stretching after doing soft tissue work will give you the best results, as adhesions and tight areas don’t stretch well (and can potentially cause the tissues around them to overstretch). Appropriate stretching will keep joints moving freely and easily, and can also help prevent tension buildup caused by poor postures and movement patterns that shorten and stress muscles.

One caveat to the Lengthen step: If you are hypermobile (i.e. double jointed), stretching may actually aggravate muscles and joints. In hypermobility conditions, the tissues surrounding a joint are longer and looser than optimal, giving the joint very high degrees of movement (aka joint laxity). As this can predispose to injury, and your body’s #1 goal is to not get hurt, ever, the reaction to this laxity is to create more tension in the tissues around the joint. This can leave you feeling like you need to stretch, but that’s actually the opposite of what your body needs. If you are hypermobile, skip this step and do more self-massage (or go and good a good remedial or deep tissue massage) to decrease muscle tension. The strength work in step three will help further build joint integrity.

There are many ways that you can stretch, like traditional static stretching, or partner variations like assisted or PNF stretching. Regardless of how you do it, hold your stretches for a very minimum of 30 seconds, as it takes at least that long for the tissues to lengthen to a beneficial degree. And don’t bounce! It’s a recipe for disaster.

Step 3: Strengthen

The first two steps are all about getting the muscles ready. Now it’s time to get going! The right strength program identifies any areas of strength or activation imbalance, and will selectively target them build on the movement quality you’ve already achieved with the Loosen and Lengthen steps. For maximum benefit, get some advice from a movement professional who will help you determine your weakest links. This information will allow you to build a strong foundation, further decreasing any injury risks and making any ongoing physical activity or exercise much more effective.

Strength programs come in many, many forms. The best programs are created based on both your physical needs and the types of movement you enjoy, and may include components of body-weight exercises, band-resisted exericses, yoga, pilates, and traditional strength training.

How much work you do in each of these stages will depend on your starting point (current movement quality, activity levels, injury and health history, and the like). The art of creating the best program for YOU means understanding what your body needs in order to handle the activities you love, and then simply working through the steps.

While including all of these components is becoming more widely used in strength and fitness programming, there are many people and places that still miss a step or two. If you have questions about how these steps apply to you, leave a comment here or jump on our Facebook page – we’re happy to talk specifics!


Three Steps to Feeling Great

Movement is one of the four key areas of health used in the HealthFit approach, and a great tool to improve your health and feel better – our end goal! To help you achieve it, we provide a three-step framework that takes the seemingly overwhelming process of increasing fitness and strength, and turns it into something a little challenging, but totally achievable. Whether you are investing in yourself with Health Coaching for healthy lifestyle choices, or succeeding with an In-Home Exercise Program, your coach will work with you to develop the details while guiding you forward through the process of building more movement into your life. It’s as easy as one, two, three…

Step One: Get Moving
Think about all the muscles and joints you have in your body – it’s built to move! Just 100 years ago, life had many more physical demands. These days, while we don’t have to worry about planting the garden in order to get dinner on the table, now we also don’t get the exercise that goes along with that.

You and your coach will work as a team to figure out what kind of movement you can fit into your lifestyle – easily and enjoyably, and taking into account your interests and abilities. This may mean joining a gym or taking an exercise class, but it also can be as simple as taking the dog out for a daily walk. There’s no single “best” way to get moving.

It’s important that you stay safe and pain-free (always, but especially at the beginning). That means easing into it to get your body accustomed to additional movement, and making sure you feel good before, during, and after. It’s also important that you have a movement plan you enjoy. Life has a tendency to throw curve balls, and exercise is often one of the first things to stop when the going gets stressful.

Step Two: Move Better
The Move Better step helps your body move easily. The stiffness, weakness, and aches and pains that we associate with aging have more to do with years of postural stress and lack of movement than getting older. Move Better is not learning a new way to move. Rather, it allows your body to remember how to move well, and lets you rebuild the ability to do it.

You and your coach will come up with a plan to help you loosen tight parts and lengthen short parts to decrease physical stress, and strengthen the whole body to help you more easily meet the physical demands of daily life. This will allow you to achieve and maintain better posture and greater flexibility, and stay pain free and decrease injury risk. As well as kicking those achy joints to the curb, adding Move Better to Get Moving can result in positive changes to health markers like blood glucose levels or high cholesterol or triglycerides. Much of this work can be done in your own home and on your own timeframe, and doesn’t require a major time commitment to create a major change.

Step Three: Move More
For many people, taking steps to Get Moving and Move Better will be enough to get them to the level of health and fitness that makes them happy. But if you want to build on feeling better, Move More is the next step. You can get stronger, fitter, leaner, more flexible, or train for a specific goal or event.

Move More often does mean having a more detailed plan for exercise or physical activity, but that still doesn’t mean a daily commitment to an hours-long gym workout. To continue your progress, you will work with your coach to find smart, realistic ways to further increase the amount of movement, exercise, or physical activity in your everyday life. Your program will follow the same rules: keep you safe and pain-free, fit into your lifestyle, and be effective.

At each step, the focus is on finding what works for you. You’ll be guided through this process with the freedom to call the shots or follow directions as much as you like. You’ll have the full support of your coach to pursue better health and fitness in whatever way makes you most comfortable, and have someone to celebrate with when you hit the marks. Our goal for every client: Healthy, fit, happy.


The Right Way To Breathe During Exercise

In my ten-plus years of training and coaching, I’ve often been asked about the right way to breathe when you’re exercising. Good news, team!  It’s a simple, easy answer:

Breathe naturally.

With most exercise, there is no additional benefit to inhaling or exhaling at a certain point with the movement, or breathing in or out through the nose or mouth. The very best way to breathe when you’re working out is to stop thinking about it and just let your body do its thing. Your body is finely tuned to match breath with its need for oxygen, and assuming good health and clear airways, it’ll do a great job with no conscious effort from you.

However, there are two major exceptions to the “just do what comes naturally” rule:

If you’re dealing with asthma, COPD, or other respiratory conditions, the rule basically still applies: Don’t over-think your breathing patterns. Instead, make sure you prepare for a workout by using any prescription inhalers (or anything else you’ve been prescribed) at the appropriate times. And take it slow to start, both on a workout-by-workout basis, and when beginning to add more exercise to your weekly routines. Much of the shortness of breath that comes with exercising with a respiratory condition can come from poor general fitness as well as any impact a condition might have on your respiratory condition. Keep workouts to a low intensity and short duration to begin with, and be mindful of how environmental conditions can impact your breathing (hot and humid or cold weather are two common triggers for disturbed breathing). I’m always advising my clients that the goal is “Challenging but Achievable” Take it easy as you get used to a new workout, and build your fitness levels from there.

If you have respiratory or cardiovascular conditions (including and especially high blood pressure) it’s important to avoid holding your breath during exercise. This can be a tough: When you challenge your bodies, holding your breath is a natural response, especially when doing resistance training or heavy/high intensity work. This breath holding action is technically called a Valsalva’s Maneuver, in which you close your throat and contract your diaphragm and abdominal muscles. This action essentially “squeezes” your lungs. Since you aren’t exhaling, this leads to a large, rapid increase in blood pressure, and you may feel light-headed or faint. Large, rapid increases in blood pressure aren’t much good for cardiovascular or respiratory conditions, and passing out is no good in general. So do your body a favor and make a conscious effort to breathe continuously throughout your workout. This is where you may see some recommendations to inhale during the “easy” part of a movement and exhale through the “hard” part, which is a totally ok way to approach it. In the long run, pay attention to what your body does naturally, and if needed, find a breathing pattern you are comfortable with. You and your body will make more progress, more safely. And isn’t that the point?


Exercise For Older Adults, Part 2

In the first part of this series, we discussed the difference between physical activity and exercise. Let’s get more in-depth. There are four types of exercise and activity that will provide the greatest benefit:

Resistance training

These are the exercises that are often the highest intensity. Good thing you don’t need to do a whole lot of it! Resistance training uses your own body weight or an additional weight to stimulate your muscles to grow in size and strength.

If there was one type of exercise I’d ask someone to do, strength training would be it (though I would hope never to have to pick just one!). This is because strength training helps limit the loss of muscle mass and strength that starts occurring around age 30 and that occurs much more rapidly after about the age of 50. Maintaining muscle mass and strength means that you’ll also maintain your ability to complete day to day tasks with fewer potential problems, and will be better able to handle health hurdle and injuries that might come your way.

Exercises like squats, seated rows, and chest press or pushups are all excellent examples of strength training exercises, because they use large muscles and multiple joints, so you get the most bang-for-buck. Other strength training exercises like calf raises or bicep curls are also valuable, though involve slightly less muscle.

Aerobic or cardiovascular exercise

Cardiovascular (or aerobic) exercise helps build both muscular endurance, so you can spend more time doing things you enjoy (gardening, walking) before getting tired, and improves the strength and endurance of your cardiovascular and respiratory systems.

Cardiovascular exercise – what we’re doing when we walk, run, swim, dance, do the yardwork – helps our bodies in two ways. It builds muscular endurance in our large muscle groups that are used to create movement, and it builds strength and endurance in our cardiovascular and respiratory systems, meaning that it strengthens our heart (remember it’s a muscle!) and the muscles we use to breathe, as well as creating a stronger delivery system for oxygen and nutrients to our working muscles.

Plus, there is a significant and growing body of research showing that the repeated, rhythmic movements inherent to cardiovascular exercise are calming and relaxing. Not only does this relieve stress, but it can help alleviate anxiety and the symptoms of depression. Yay for improving physical and mental health at the same time.

Balance exercise

Good balance depends in part on muscular strength and the reflexes and reaction time of the nervous system. Since balance is a key component in preventing falls, it’s increasing important to work to maintain good balance as we age.

Though other types of exercise are helpful in maintaining good balance, specific exercises are as simple as putting yourself in a position where your balance is slightly or moderately challenged (but that is still safe), and letting your body figure out how to adjust for the slight instability. This can be as low-tech as standing on one foot with a hand on a wall for some stability help (to make it more challenging, try closing your eyes).   Another great option is tai chi, a form exercise that slow, continuous movement and emphasizes body alignment shifting your body weight in a controlled manner. Often spoken of as “meditation in movement”, tai chi is also a great break for your brain.

Flexibility exercise

Though not “exercise” in the traditional sense, flexibility exercises are nonetheless an important part of maintaining movement ability and quality of life. Losing flexibility means losing the ability to move to the same degree that you did when you were young.

Most people think of flexibility and static stretching (the traditional stretch-and-hold) as the same thing, and to some degree this is true. Static flexibility tells us the about the range of motion available at a given joint. However, in day to day life, we should take dynamic flexibility into greater consideration.

Dynamic flexibility considers both the range of motion available at the joint, and takes into account any resistance to the stretch that might be caused by muscle tension or any other resistance to the movement. In many ways, this is real-life flexibility. Consider trying to reach a jar down from a tall shelf. As you stretch to reach it, your body is contracting muscles to help stabilize you and to complete the movement. Your flexibility in this action will be much different than your flexibility if you were sitting somewhere relaxed and supported.

Despite these differences, any flexibility exercise is worth doing. All age groups appear to respond to flexibility training, and this is key to maintaining your ability to move well, helping to maintain quality of life and independent living. There are many types of stretching, and most seem to provide roughly the same level of benefit, though to maximize your results from flexibility exercises, you should be looking for the line between a comfortable stretch and slight discomfort. Finding stretches that take you to (but not over) this slight discomfort line while still keeping you in a safe and supported position will be your best bet.

So whats the bottom line?

As always, the most effective exercise is the exercise you’re willing to do! The benefits provided by each typoe of exercise have a lot of overlap, though you’ll certainly get a more even spread of these benefits by including some of each of the above. Remember to stay safe, listen to your body, and work to find exercises that are challenging but achievable, and you’ll go farther than you might expect!

 

References
Carter, N. D., P. Kannus, *K. M. Khan. “Exercise in the prevention of falls in older people: A systematic literature review examining the rationale and the evidence”. Sports Medicine. 31(6):427-438 (2001).
Claxton, D. B., M. S. Wiggins, F. M. Moode &R. Crist. “A Question of Balance”. Journal of Physical Education, Recreation and Dance. 77(3):32-37 (2006).
Keller, K.& M. Engelhardt.  “Strength and muscle mass loss with aging process. Age and strength loss”. Muscles Ligaments Tendons Journal. 3(4):346–350 (2013). 
Plowman, S. A. & D. L. Smith. Exercise Physiology For Health, Fitness, And Performance. 4th ed. Baltimore: Lippincott Williams & Wilkins, 2014.

 

 


Strength Training Leads To Success

Want faster progress towards your health and fitness goals? Try some strength training!

People often gravitate towards cardiovascular exercise when starting a new health and fitness habit. And there is nothing wrong with that. Cardio (or aerobic exercise) is a great choice and can significantly increase your fitness levels and improve your health.

Eventually though, if all you are doing is cardio, you will eventually plateau. That is, you’ll stop making progress, even if you spend more and more time doing it. Awesome that you got yourself fit enough to have that problem! But kind of a bummer if you’re not where you want to be yet.

Good news though. Many people find that when they start adding even a little bit of strength or resistance training, they kick start their progress again. Adding strength training doesn’t mean adding more time to your exercise plans either. It can be a good substitute for some of your cardio exercise, and a good strength training workout can take as little as 20 to 30 minutes once you get the hang of it.

Some of the biggest benefits of strength training include:

  • Improved metabolic rate: Your metabolism determines how much energy you burn daily, in the form of calories. Muscle tissue does burn more calories than fat does, so if you have more muscle mass, your daily calorie burn will automatically be higher, so you will more easily manage your body weight and body composition.
  • Improved blood sugar control: Strength training helps manage blood sugar in a couple of different ways. First, it increases the amount of muscle mass we have. As mentioned above, more muscle mass requires more energy (in this context, blood sugar or glucose) to exist. This alone can change the way your body draws glucose from the blood. Additionally, a single strength training workout will impact blood sugar levels (again, more energy is required). If you are diabetic and use insulin, it’s important to monitor your blood sugar levels before and after a workout (and even during), especially when you are new to exercise or changing your program.   Bottom line, improving your body’s ability to lower blood sugar level on its own.
  • Decreased joint pain/improved joint function: Your muscles play a large part in keeping your joints happy and healthy. Strong muscles that activate that the right times will help the joints stay supported and pain free. This means less back pain, knee pain, shoulder pain – you name it.
  • Toning up: Most people on this site are looking for how to improve health and/or daily quality of life – looks are not our focus here, and I want to emphasize that healthy does not have a “look”! Adding strength training to your exercise program can make a huge difference to health and quality of life. It also changes your muscle tone, which can result in a change in appearance that gives you a positive mental boost. It’s the icing on the cake.
  • Improved self-confidence: “Empowered” is somewhat of a buzzword, but I think it fits here. When you realize can pick up heavy things and survive, new doors open up. Personally, I’ve dealt with anxiety throughout life, and getting physically stronger, for me, made life a lot less scary.

Of course, this is not an exhaustive list, and as each person is unique, you may feel the benefits of strength training in your own way. But they will be there, for sure. Carve out some time – it’s worth it!

Not sure how to get started with strength training? HealthFit Coaching has a easy, not scary, online exercise program that is individualized and tailored to suit your needs, goals, and starting points. Check it out!


At-Home Exercise: Incline Pushup

Push ups are an excellent way to build upper body strength.

Push ups are also hard, especially if you are doing them correctly.

Incline push ups are the right way to work your way down to the flat-on-the-floor traditional push up. I prefer this incline version to the from-your-knees version. The technique and body alignment is closer to the traditional and will make it easier to progress to the floor (if you so choose).

The key to getting the most out of this exercise is to keep your entire body involved. The main movement is still produced with the muscles of the arms and chest, but holding your body in a straight line means maintaining active muscles all along the back of the body too. Think tight glutes, squeezing the shoulder blades down and together to activate the muscles of your back, and keeping your abdominal muscles braced. All of a sudden, this is a full body exercise!

Incline Push Up
  • Stand on the balls of the feet with hands on a bench, a bar or a wall, just outside shoulder width.
  • Keeping your body in a straight line by tightening your tummy and glutes, and keeping head and neck in line with the spine.
  • Lower yourself towards the bar or wall.
  • Push yourself back up to the starting point.
  • To make it more difficult, move hands to a lower position; to make it easier, move hands higher.
  • Aim to maintain the straight line with the hips and back in neutral (I can’t emphasize this enough). No sagging through the lower back or hiking the hips up.
  • You should feel this: “bracing” through torso/core, slight squeeze in glutes, work in arms and chest.

Incline Pushup

 


You’re Never Too Old…

The story: 104-year-old Ray Chavez, the oldest surviving veteran of the Pearl Harbor attack of World War II, is going to Hawaii for the 75th anniversary of the strike. He made the decision to go three years ago, and has been working with a trainer to help him physically prepare for the trip.

At 104 years old, Ray put on 20 pounds of muscle mass.

I love this story. The decision to make an effort, and then stick with it for years and attain such spectacular results is phenomenal. But the fact that he could actually make these gains isn’t!

What we think about the aging process – that our bodies will become unable to lift heavy things, or walk certain distances as our age advances – is not necessarily true. As with any age group, if you don’t continue to use the strength, flexibility, or cardiovascular endurance you have, you’ll lose these abilities to a degree. But…

you-can-do-it-poster

No matter how old you get, you can still gain at least some of the qualities back!

The body’s ability to build strength or endurance or flexibility doesn’t change as we age, though the process can differ slightly. Everyone has their own starting point, dependent on age and other characteristics (like being a couch potato or an avid outdoorsman). With advancing age, starting strength or endurance often decrease, so it’s important to recognize where you are, rather than where you think you should be or want to be. A good guideline:  whatever exercise or activity you choose should be moderately challenging, but achievable. And your starting point is just that – a starting point. Though the aging process usually means that it takes a bit longer for our bodies to respond to the exercise, they still will respond. In fact, if you stick with the “challenging but achievable” guideline, you’ll be able to continue to progress with weights or other resistance training for strength, or to stick with the treadmill or bike for a greater duration. All of it will eventually become easier. Once it does, you can find a new challenge. Heavier weight. Longer bike ride. Higher steps.

The long and short: Our bodies are designed to move, and that design doesn’t change with age. The body may not progress as fast as we’d like it to, but it will make progress!

You can read Ray’s story (and watch the inspiring video) here.