Fitness is for All Ages!
November 24, 2022
Written By: Jackie, General ManagerI don’t know how many times I hear ‘I am too old to start exercising!’ or ‘That isn’t for someone my age.’ We all know someone who has said this at one time or another…. Heck, we may have even said it ourselves!
However, fitness really is for everyone! It does not matter what age you are and what level of physical activity you have - by just starting something, you are moving towards a more active lifestyle!
The following is a list of common activities most enjoyed by various age groups:
KIDS
-Play tag
-Participate in sports
-Play on the playground
-Run, jump, and skip
TEENS
-Team sports at school or recreationally
-Ride bikes with friends
-Walk the dog
-Join a gym
ADULTS
-Join a gym
-Yoga
-Weight training
-Group sports
-Running/Walking/Riding bike
SENIORS
-Maintaining balance
-Water Aerobics
-Light weights
-Stretching
-Mobility Program at gym
Young kids get the most exercise by just being kids: running, playing tag, climbing, and doing a variety of activities. They have plenty of opportunities each day and should get at least one hour of good physical activity each day.
Teens are often found participating in sports, either as part of a school team or through a recreational program. Encouraging participation in physical activity is crucial in building great habits. This can also be in the form of riding bikes with their friends or a game of backyard football! Allow your teen to find and pick an activity that they will enjoy. Teens also need at least one hour of physical activity per day.
Adults can be a varied age range! In your 20’s your body is more resilient and stronger and a great time to develop exercise as a habit. Sports with friends, biking, hiking, walking, and running, are only some of the countless options available. A great routine to form is to do at least 30 minutes of exercise, at least 5 days a week. Muscle strengthening is also a great option as we know the older we get, the more muscles we are apt to lose.
Weight training is an important step in your 30’s as this is the time we start to lose muscle, so joining a gym with a great coach to help you lift weights properly is important. Be sure to include other activities such as walking, jogging, yoga, biking, or any activity that will get your heart rate up.
As we enter our 40’s, muscle mass declines and elasticity begin to form, slowing your metabolism. Hormone levels are often changing as well, which can lead to more weight gain. The common factor to fight some of these issues is exercise, including cardio, muscle strengthening, and low-impact activities. The key here is to develop a routine around various types of physical activity.
In our 50’s and 60’s we experience more aches and pains on a daily basis and this is where core strengthening, low-impact activities, stretching, lifting light weights, and balancing techniques will help in fall prevention. Seniors need to focus on strength, stretching, and flexibility, continue with walking, working on balance, and keeping muscles strong.
If you are looking to get started at a gym, no matter your age then reach out today to book a No Sweat Intro information session where we can chat about getting you started
The Coaches at Degree are ready to help you get started! Click HERE or email info@degreefitnessseaforth.com to make that important first connection!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!