5 Tips from Personal Trainers on Weight Loss for Older Adults

Posted on March 14, 2019 by Liberty Lutheran

The Becoming Center exercise physiologist Kiley

Exercise Physiologist at The Becoming Center, Kiley Sharp

The Becoming Center is more than just a place where individuals come to reach their health and fitness goals, it is the core of motivation for people striving to feel strong, and discover the endless possibilities of living well. An outstanding wellness center located in Montgomery County, The Becoming Center is home to exercise physiologists, personal trainers, and nutritionists who create personalized health and exercise programs on a daily basis. Today, they’re sharing their secrets on how older adults can lead a healthy lifestyle, lose weight, and live well.

Why does it feel so difficult for older adults to lose weight?

According to the Centers for Disease Control and Prevention (CDC), in 2015-2016 the prevalence of obesity was higher among adults ages 60 and older than it was in younger adults ages 20 to 39. With older adults representing approximately 41 percent of the obese population in America, and individuals ages 20 to 39 representing just 35 percent, the question isn’t whether or not obesity is more common among this population, it’s why.

Common reasons adults ages 60 and over struggle with weight loss and weight management

Slowing down of metabolism
Decreased exercise due to health issues
Poor nutrition due to changes in physical activity
Muscle loss due to lack of exercise

Exercise Physiologist at The Becoming Center, Kiley Sharp, says, “Several things change in the body with age, including metabolism slowing down and typically several health issues and concerns. As individuals age, it is not uncommon for health problems to surface, which can often make exercise and nutrition difficult to maintain and keep up with.” To stay physically active and maintain a healthy weight, older adults must navigate these new challenges, and The Becoming Center personal trainers are spilling their secrets.

1. Find a fitness routine you actually enjoy doing!

If you’re trying to lose weight, exercise will certainly help. But the key to making physical fitness more routine is making it feel fun, not dreadful. According to the US Department of Health and Human Services, only 35-44 percent of adults 75 years or older are physically active. And more than 80 percent of adults do not meet the national guidelines for physical activity. These numbers are certainly concerning, and they likely say a lot about how Americans feel about exercise overall.

Exercise physiologist, Kiley has a simple recommendation, “Every individual’s body is different and what it really comes down to is finding something that is effective for that person and also finding something that they enjoy and are likely to stick to!” Kiley says, revealing in her opinion a key component to creating effective fitness routines.

Director of The Becoming Center and personal trainer, Anthony Byers, enjoying exercise with members

2. Balance cardio and strength training

It’s an accomplishment to successfully fit exercise into your day-to-day. However, if you’re looking to lose weight, it’s important to know what kinds of exercise will be most effective in relation to your fitness goals. Kiley, who works with many older adults says, “With clients, I have found that a balance between cardiovascular exercise and resistance/weight training seems to be the most successful way to lose weight.” Recommending variation and balance, Kiley advises many of her older adult clients that focusing on both muscle building and cardio is more beneficial than simply focusing on one or the other.

According to Dr. Medha Munshi, geriatrician and endocrinologist at Beth Isareal Deaconess Medical Center in Boston, muscles use up more calories than fat, so the less muscle mass you have, the slower your metabolism will typically be. As a result, the slower your metabolism is, the fewer calories you will need. This is why a balanced fitness routine of both weight training and cardio is so important to burn calories and build muscle simultaneously.

3. Don’t forget about nutrition.

Exercise is certainly important when you’re trying to lose weight, but equally important is the nutrition you pair alongside it. Diet along with exercise is what will make your weight loss efforts most effective. According to Dr. Holly Lofton, M.D., assistant professor of medicine and director of the weight management program at New York University’s Langone Medical Center, to lose one pound each week from exercise alone (without dieting), you’d have to run 10 miles every day. As unrealistic as that is for the average human, it demonstrates the need to balance both fitness and nutrition for optimal weight loss.

4. If struggling with health issues, make safety your priority

While health issues can often make exercise difficult for older adults, personal trainers at The Becoming Center strive to help members reach their fitness goals through safe and effective exercises. “At The Becoming Center, our main priority is safety,” Kiley says emphasizing that even with health issues, it’s possible to maintain your physical activity and weight.

“A large concern some of our members face, is that many of them have either never exercised or have not exercised in a long time due to outside factors such as health issues or time constraints. It is very important for us to ensure that everyone here is doing what’s best for them and that they are doing these exercises safely and effectively.”

Water Aerobics class at The Becoming Center’s therapeutic pool

5. Accountability!

Kiley says a challenge many of her clients at The Becoming Center face is accountability. “Typically when exercising alone, it is difficult to hold yourself accountable and it’s common for a person to plateau or even regress and stop their routine.” Kiley says this is why personal training is so important for the older population. “It helps to ensure that individuals are keeping their schedule and working toward their goals with someone that can hold them accountable.” While it can be difficult to find motivation to exercise on your own, if someone else depends on you, particularly a personal trainer, it makes motivation a little easier.

At The Becoming Center, personal trainers like Kiley work with members to create customized fitness routines that accommodate your health needs in a safe and effective way. Training sessions can range from strength exercises, to balance, to stretching, and more. With a diverse array of programs and established team of personal trainers, exercise physiologists, and nutritionists, The Becoming Center helps adults of all ages become stronger and healthier every day. Click here to visit their website and see how they can help you reach your nutrition and fitness goals.

Heat Stroke, Skin Cancer, and Senior Health

Posted on August 23, 2018 by Liberty Lutheran

As the dog days of summer are upon us and heat continues, it’s important to take steps to avoid heat stroke, protect yourself from melanoma, and stay safe in the sun. Older adults are more likely to have medical conditions that change normal body responses to heat; this includes affecting the body’s ability to sweat and regulate body temperature.

Anthony Byers, director of The Becoming Center offers some great tips on how older adults can stay safe and avoid heat stroke:

Stay in air-conditioned buildings as much as possible. If your home doesn’t have air conditioning, contact Your Way Home Montgomery County which is operated by the Montgomery County Aging and Adult Services Center.
Do not rely on fans as your main cooling source when it’s really hot outside. During the summer, ceiling fans should rotate in a counterclockwise direction as that creates a cool downward airflow.
Drink more water than usual and don’t wait until you’re thirsty to drink
- If your doctor limits the amount of fluids you drink or has you on water pills, ask them how much you should drink during hot weather.
Don’t use your stove or oven to cook if you don’t have to – it will make you and your house hotter.
Wear loose fitting, lightweight clothing.
Take cool showers or baths to cool down.
Do not engage in very strenuous activities and get plenty of rest.
Check on a friend or neighbor and have someone do the same for you.

Skin cancer is the most common cancer in the United States with nearly 5 million people treated for skin cancer each year. Melanoma, a form of skin cancer, causes an estimated 10,000 deaths in the U.S annually.

Almost one-third of all U.S. adults get sunburned each year and on average, the risk for developing melanoma doubles if one has had more than five sunburns in their lifetime. In the last decade, there has been a 53% increase in new melanoma cases with a predicted 175,000 cases in 2018 alone. For those over 65, there is a between a 40 and 50 percent chance they have at least one skin cancer lesion during their lifetime.

While these statistics can be alarming, the good news is that melanoma and other related benign skin lesions can be prevented even later in life. Recommendations for older adults to reduce the risk of skin damage and skin cancer include:

Seek shade before you need relief from the sun. Take breaks when working outdoors to rest under a tree or umbrella.
Limit outdoor activity between 10 a.m. and 4 p.m., the peak times for sunlight. Remember that sunburn can happen even on cloudy and overcast days.
Wear clothing from a tightly woven fabric and wear darker colors. Some clothing brands are certified under international standards to provide ultraviolet protection.
Sunglasses that block both UVA and UVB rays offer the best protection.
When applying sunscreen, use a broad spectrum sunscreen with a minimum SPF of 15 before you go outside. Add thick layer to all exposed areas of skin and don’t forget hard to reach places such as your back.
Reapply sunscreen after 2 hours or after perspiring heavily, swimming or toweling off.
Be extra careful around surfaces that reflect the sun’s rays, such as sand, water and concrete. UVA and UVB light can reflect off these surfaces and cause sunburn and skin damage.

By following these suggestions, you can safely enjoy the great outdoors while protecting yourself from heat stroke, sunburn, and an increased risk of developing melanoma.

For more information about joining the Becoming Center, please visit our site at BecomingCenter.org.

Becoming Center Nutritionist Shares Healthy Fall Recipe

Posted on November 9, 2015 by Liberty Lutheran

As November rolls around, hearty meals for cold nights are a favorite.

This week John Fairchild, a nutritionist at the Becoming Center, Liberty’s senior wellness and fitness facility, shares a recipe for acorn squash. While it looks and tastes like a comfort food should, roasted squash with wild rice stuffing will help keep the pounds off as the holidays approach.

First, a little about acorn squash.

Acorn squash is a winter variety of squashes containing high amounts of fiber, antioxidants, vitamin A (beta-carotene), niacin, folate, thiamine, vitamin B-6, and an exceptional source of vitamin C.

One cup (245 grams) of acorn squash, boiled (or roasted) and mashed, provides 82 calories, 26% of your daily value of vitamin C, 24% of your daily value of dietary fiber, 18% of your daily value of potassium, 16% of your daily value of magnesium, and 12% of your daily value of vitamin A.

When picking one, choose squashes that feel heavy and are free from blemishes and mold. They should be firm and have no soft spots. If kept cool and dry, a good squash will last a month or more. Cut or cooked acorn squash should be refrigerated.

The average acorn squash weighs from one to three pounds. Smaller varieties tend to be more flavorful and hydrated. A good bright yellow-orange coloring is optimum for sweetness.

Roasted Squash with Wild Rice Stuffing

Directions:
Rinse winter squash under cold running water before cutting.
Carefully cut the squash in half lengthwise, scoop out the seeds and pulp.
Place on a ridged baking pan (cut side up), add 1/4 inch of water to pan and roast at 400 degrees for approximately 1 hour or until soft (depending on size).
Better to overcook than to under-cook. Remove and cool.
You may spread a small amount of maple syrup on the exposed cut area prior to baking.

Rice Stuffing
Ingredients:
1 1/4 cups wild rice
3 cups reduced-sodium chicken, turkey or vegetable broth
4 cups cubed whole wheat bread (toasted, if preferred)
1 pound sweet apple turkey sausage, skin removed and diced
1 cup dried cherries or cranberries
2 cups leeks, chopped (can use 1/2 cup white onions)
2 apples (Honey Crisp, Gala, Pink Lady), diced
1 cup celery, diced
1/2 tablespoon marjoram
1 teaspoon thyme
Salt and pepper to taste
1 cup pecans, chopped

Directions:
Place rice in a medium saucepan and cover with water (2 inches above rice). Bring to a boil. Reduce heat to a simmer, keep covered and cook until tender, about 45 minutes to 1 hour. Drain well if excess liquid.
Cook sausage and leeks in a large pan over medium heat, breaking up with a spoon or potato masher until browned, 6 to 8 minutes.
Add apples and celery; cook for approximately 3 minutes or until soft.
Transfer the sausage mixture to a large bowl.
Add the rice and bread, broth, cherries, pecans, and spices.
Transfer to the squash halves.
Bake for 30 minutes.

While the roasted squash with wild rice can serve as a main dish, roasted squash alone can be mashed and served as an alternate to potatoes or rice.

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Relax, Focus, and Reduce Pain

Posted on October 21, 2013 by Liberty Lutheran

If you’re among the majority of The Becoming Center members, a health and wellness center for older adults, who suffer from arthritis pain or discomfort, yoga may offer you moderate to significant relief. According to Lois A Hitt, a certified yoga teacher of almost 40 years, yoga poses, deep breathing and relaxation significantly reduces joint tenderness and swelling for people with arthritis. A study funded by the Arthritis Foundation and conducted by scientists from Johns Hopkins University found this to be true. Lois also says yoga benefits people with stiff joints due to arthritis, because the stretching exercises help improve range of motion and flexibility. Other studies have found yoga plays an important role in reducing stress and frustration resulting from pain and disability, and it is known to increase positive feelings and well being. Continue reading →