Living with pain is no fun, and it only gets harder with age. Our bodies start talking to us: bones weaken, muscles get flabby, and the foods we used to enjoy don’t digest as quickly. This list of unwelcome changes goes on and on.
Our lives change too. Children often grow up and leave home, leading to less frequent interaction. Careers might become more demanding as we climb the ladder or embark on entrepreneurial journeys. We might naturally slow down as well.
Let’s address these complaints. Bones do undergo an aging process. However, supervised weight training programs can help us retain most of our bone density even past 50. But how should we approach this? Picking a random “insta-trainer” and following their program is a recipe for disaster.
Recently, I saw a celebrity demonstrating an exercise incorrectly on social media, potentially causing injury for many people. I messaged them and offered to create a program while highlighting the issues with their chosen routine. Exercise is a science, after all. You wouldn’t attempt open-heart surgery on the dining table after watching it on Instagram, so why dispense potentially harmful physical advice without proper background knowledge? What works for one person might injure another, leading to a trip to the chiropractor.
Exercise is a science, after all. You wouldn’t attempt open-heart surgery on the dining table after watching it on Instagram, so why dispense potentially harmful physical advice without proper background knowledge?
However, training with an experienced and qualified trainer can be transformative. As my clients often say, ‘It’s like magic – all my pain issues disappear!’ The magic lies in the knowledge base gained from years of experience working with women over 50 to solve their pain problems.
Next, let’s tackle those flabby muscles. Weight training is again the answer, but it needs to be combined with proper nutrition. The first step is to determine your current body fat percentage with a DEXA scan. This information helps us determine if you need to lose fat or not. Simple “lose weight” strategies can be misleading, as you might be losing muscle instead. Fasting, for example, can lead to muscle loss. Our goal is to target fat specifically. This requires an understanding of how exercise impacts the body, reinforcing the need for individualized exercise plans.
Finally, let’s address food complaints. One client said, “Just looking at dessert makes me gain weight.” Again, the focus should be on fat loss, not muscle loss. While sugar isn’t ideal for aging bodies (it becomes harder to process), you don’t have to eliminate all treats entirely, especially if you’re following a trainer’s exercise plan to boost your metabolism.
The key is to modify your eating habits and adopt the 80/20 rule. Eighty percent of the time, follow healthy nutritional guidelines that consider your macronutrient intake. A trainer can create a customized macro breakdown for your body. Aim to follow this plan 80% of the time. Leave yourself room for occasional indulgences, but prioritize quality over quantity. A delicious tiramisu is a better choice than a cheap, sugary snack to satisfy your cravings.
Most complaints women over 50 have can be addressed through a trainer’s personalized recommendations. A good trainer will provide guidance on weight training, yoga, nutrition, hydration, and sleep – all essential for keeping your body functioning optimally and feeling youthful.
For an introductory program, visit my website www.getshanti.com and choose the Bronze package. I’m eager to work with you and help you achieve your goals. The secret ingredient is accountability. I’ll be your partner on this journey for as long as you need me. With over 20 years of experience and hundreds of satisfied clients, I’m confident in my methods. Feel free to reach out with any questions at hema@getshanti.com.
Connecting with Hema Murty, PhD
Hema is the author of Professional Woman’s Guide to Handling Stress, Listed in Who’s Who in the World, an advanced yoga instructor, certified online personal trainer, nutrition coach and expert in East Indian Philosophy.
Website: www.getshanti.com
Instagram: www.instagram.com/over50fitnesswithhema
