The Economy and your Health/Fitness

Over the past several weeks we have heard a lot about how changes in the US economy have affected the job market, peoples’ willingness to make purchases, and retirement accounts. On-and-off-again tariffs and trade wars have impacted a large swath of the American public. These changes have hit the fitness industry as well–even my own company, At Home Senior Fitness.

Last week, I had a client email me that she was going to need to take a break from training for a while. She is retired and relies on her retirement accounts to pay for her expenses, including working out with me twice weekly for the last 5+ years. Her accounts took a bad hit as the stock market lost value and she is concerned that her money may not last as long as she thought; this called for some tough decisions, and dropping my services was one of them. While it is my hope that the economy will improve, I do not know if I have lost a client for a short while or for good. This obviously impacts me as well–especially since the majority of my clients are retired and on fixed incomes.

A couple of years ago, I blogged about a related topic. Many people view belonging to a gym or using the services of a fitness professional to be a luxury. The reality is that money put toward health and fitness should not really be considered discretionary; without good health and the ability remain active and independent, what good are the financial savings? In the long run, it is much less expensive to keep in shape than it is to become sedentary. It is not unlike doing maintenance on a car; if you keep to a regular schedule it will cost money–but much less than repairs later on as a result of neglect.

I know that these are tough times for many. I am fortunate to have lost only one client (and hopefully only temporarily). Short-term decisions about saving money, however, may end up having long-term implications. Let’s not lose sight of our priorities.

Funding Cuts and Alzheimer’s Disease

Anyone who has been following the news knows that the current US administration has made “government efficiency” one of its goals. While almost everyone agrees that waste should be eliminated wherever possible, many have concerns that in the long run some cuts will do more damage than good. Many point to pauses or cancellation of federal funding for medical research as a clear example of this; these actions are often the result of an over-arching initiative to eliminate all Diversity Equity and Inclusion (DEI) programs at institutions that receive funding for these studies.

CNN recently reported on the effect this is having on research to prevent and treat Alzheimer’s Disease and other forms of dementia. The article talks about one study at UC-Davis entitled: “The Clinical Significance of Incidental White Matter Lesions on MRI Amongst a Diverse Population with Cognitive Complaints (INDEED).” This study has the word “diverse” in its title which triggered an automatic pause in funding; as is apparent from the context, this study does not have to do with issues of merit-based advancement but rather various populations that are affected by Alzheimer’s Disease–which is basically every ethnic group that exists. The funding was eventually restored but a great deal of money was wasted as the study was shut down and then restarted–not exactly government efficiency.

This is just one of many cases affecting research on Alzheimer’s Disease. On paper, these studies seem like easy targets. First, much of the research takes place at research universities; these institutions have been a target of recent anti-DEI efforts. Second, a large number of older adults have Alzheimer’s Disease which means that support and research costs the US government quite a lot; to eliminate would make a positive impact on the “bottom line.” In a related vein, care for those with dementia is approximately 2 to 3 times more costly than for those without it; this makes investment in Alzheimer’s Disease seem to have a lower return on investment.

The key question for me is whether these short-term (and perhaps short-sighted cuts and pauses) will ultimately save money in the long-term or end up costing a lot more later on as research costs rise. Again, everyone agrees that waste should be eliminated where possible, but one has to wonder about the wisdom of these clearly politically-motivated (anti-DEI) measures and whether we are cutting off our noses to spite our faces.

Let your elected representatives know what you think. As we age, these matters will become more important. Let’s not allow our future health and well-being be sacrificed on the altar of political game-playing.

Recalculating…

This is the last installment of what I learned at the IDEA / ACSM Health & Fitness Summit in Denver. The last session that I took was about making modifications in exercises to avoid pain for clients and class participants with joint or muscle issues. Since I deal exclusively with older adults, almost all of my clients have at some time or other needed modifications to the exercises we do so I was looking forward to brushing up on my skills and knowledge.

There are lots of exercises. There are also lots of muscles and joints. There is rarely one single exercise that will benefit a certain part of the body. For instance, the triceps can be worked in a number of ways: bench triceps extensions, overhead triceps extensions, cable push-downs, triceps dips, push-ups, triceps kickbacks, etc. If doing one of them causes pain, that does not necessarily mean that it is impossible to train the triceps; on the contrary, there are almost always other forms of the exercise that do not create discomfort. Additionally, there are ways to adjust the amount of weight, the speed of the exercise, or the number of sets to achieve the same goal without pain.

I have to be honest that I out of the four courses I took, this was the one that I found least helpful to me. There was more technical jargon than necessary (presenters do not need to call it the glenohumeral joint; among professionals there is no need to show off–just call it the shoulder) and, frankly, my work over the past 7 years has required me to come up with all kinds of adjustments to the exercises we do one-on-one and in a group setting. One of the things I enjoy the most in my on-line group fitness class is seeing the variations of movement on the screen among the participants based on their abilities; they have learned how to achieve the same goal in a different way. It is a win-win.

Even so, I did pick up a few new “tricks.” I also think it is important for trainers who do not necessarily work with special populations to understand that not everyone comes to a personal trainer to become an elite athlete. Many are looking to maintain strength, agility, balance, and independence; the path for older adults and those with disabilities looks very different from the one followed by a 19-year-old basketball player.

The human body is a wonder. We all have certain assets and liabilities in our physical fitness. It is reassuring to know that in almost any condition there are ways to build better fitness. We just need to be flexible and recalculate how to keep it pain-free.

Training People with Parkinson’s Disease

In my next installment of “What I Learned at the IDEA / ACSM Health & Fitness Summit in Denver,” let’s talk about Parkinson’s Disease (PD). This is an issue that is near and dear to me. My father (of blessed memory) had Parkinson’s Disease and I have a client living with it as well. Most of us know someone who lived or lives with it–most notably, the actor Michael J. Fox.

While at the conference, I signed up for a session aimed at trainers who might be working or interested in working with someone living with PD. The session had three speakers: one from the Parkinson’s Foundation, one who is a researcher on PD, and a third who trains people with PD. A young woman with early onset PD was also there to talk about her own experience and to serve as a “client” for the demonstrations. It was an excellent program giving us a mix of information about the disease, how to work with it, and how to find more resources. The most important thing I learned, though, was just how effective exercise can be in delaying the progress of the disease; it is truly remarkable.

One of the ideas that what was stressed to us was to get in touch with local resources for more guidance and education. There are on-line resources and certification programs that are available too. I am accustomed to training with what are called “special populations” in my work with older adults; I have special certification that has taught me the best practices for training this group. Just as I would not train a 70- or 80-year-old in the same way as a student athlete, individuals with PD require a different approach. I knew a tiny bit more than when I went to Denver, but I was inspired to dig a little deeper.

I contacted my local Parkinson’s Foundation and the next day they called me to let me know that one of the best (if not THE best) resources in the United States was located about two miles from my home; they encouraged me to contact InMotion, a free community-based program for people with PD. I called InMotion and got a return call very soon afterward from the co-founder and Chief Program Officer, Ben Rossi. It turns out that we have similar backgrounds although he has been in the fitness industry much longer than I. He invited me to come see the place; this surprised me a little bit since my company, At Home Senior Fitness, could be seen as competition.

Today I visited what I would say is one of the most impressive facilities I have seen in a long time. InMotion has fitness facilities, group therapy, individual therapy, and classes that cater to the entire person. I sat with Ben for a while and discussed my interest and got some great advice about where to go next. It turns out that we really are not in competition; the truth is they are much better at working with people with PD than I will probably ever be. What I can do is help to provide a continuum of treatment for my clients and partner with this organization.

I will do some more digging in the weeks ahead and see if there is a certification program that makes sense for me and my business. In the meantime, it is heartening to know that there are amazing professional, volunteers, and supporters who make this place a hub of activity and healing. It is a resource for those with PD and for those of us who care about and for them.

Differentiating My Brand

While attending the IDEA / ACSM Health and Fitness Summit, I availed myself a class taught by Billy Polson about differentiating one’s brand. That is just fancy for what makes my business stand out from the rest.

In the fitness world there are lots of big box gyms, community centers, and garage-style fitness centers. When I came up with the idea for At Home Senior Fitness, I knew that it would stand apart from all of those because of two main components. Our training would be limited to older adults (55+)–also meaning that all the trainers working with me would have training, experience, and/or specialization in that area. The other distinguishing factor would be the “at home” aspect; I do not own a brick and mortar gym, but rather provide services to my clients on Zoom or in their own homes (or in a fitness center located where they live).

These two factors differentiate me from any other business in Northeast Ohio and, as I have found out, from most other fitness firms in the USA. Many cater to older adults and many do at home training; very few do both. Even though I have my niche and have stuck to that core mission, there are still ways that I can further set my company apart from the rest. This was part of Polson’s challenge to each of us–no matter how unique our business model, we have to continue to differentiate.

What can I do to make At Home Senior Fitness excel even more? I have long talked about filming videos that demonstrate how to do various exercises safely; I have even toyed with putting together entire workouts and courses in video format. I do have regular communication with my clients, as well as someone who does social media for me, but I can probably improve on this as well. Perhaps I could also provide clients with better direction about what they should be doing on the days when they are not working with me. There are lots of ways that I can better the work that I am doing…but that all takes time.

This is why it is important for me to schedule in time (which I now do) to work on the business instead of just in the business. Once a week, I will spend one hour working on these projects. Of course, the goal is to expand my business from a financial standpoint, but more essentially the aim is to be able to reach more older adults who can benefit from physical activity and exercise.

The challenge has been put forth by Polson, and now I will do my best to rise to the challenge.

Is Your Trainer still Certified?

I just returned from the Health & Fitness Summit in Denver. This is the fifth conference sponsored or co-sponsored by IDEA that I have attended. IDEA is an educational organization that provides on-line courses and in-person events that allow fitness professionals to stay up-to-date on the newest research and trends in the industry, as well as to work toward new areas of expertise. Aside from gathering with our fellow trainers, for many of us, it is an opportunity to obtain the all-important Continuing Education Credits that we need to keep our certification(s).

Just as attorneys and doctors have to keep learning after they finish their formal school training, fitness professionals are required to participate in continuing education. It varies for each certifying agency, but usually is around 10-20 hours of study per year. I have two certifications and they require 10 credits per year; luckily, I can use the same course for both accreditations.

Why is this important? No one wants an attorney who is not up on the latest changes in the laws where they practice; there is perhaps nothing worse than paying big bucks to get out-of-date or otherwise incorrect legal advice. The same is true of doctors; would you want a procedure that was standard in the 1960s or do you want the latest techniques that offer the greatest chance for success with the least difficult recovery? Research about human physiology and exercise continues on a regular basis–although some of it is in jeopardy based on current threats to funding of the NIH and CDC. What trainers thought was best for older adults and clients with chronic illnesses such as Parkinson’s, Diabetes, or cognitive decline in the past is not necessarily what is recommended today. Every year, when I attend these conferences–as well as when I do on-line courses–I learn more about how to best get my clients the results they desire while keeping them safe and injury-free. CECs are not just what I need to keep my certification current; they are what keeps me at the top of my game and of value to my clients. If your trainer has let their certification lapse, it is not just a formality; it means you may be getting inferior services.

In the next blog posts, I will discuss some of what I learned this year. I will share some of the latest research–which I can do because I take my continuing education seriously.

Black/White Fitness Disparities

February is Black History Month, an opportunity for Americans to learn about and appreciate the contributions of African Americans to our nation as well as to recognize the struggles they have faced over the centuries. In fits and starts, our country has made progress in racial equality but there is still a long way to go to achieve justice and equity.

One of the areas where there is still a disparity is in physical fitness. This seems counterintuitive at first since we see many African Americans excelling in sports, but on a more grass roots level there is still inequality. African Americans are significantly less likely to participate in exercise than other racial groups. As we know, the lower levels of physical activity can lead to heart disease, obesity, and other chronic illnesses.

Research shows that African Americans do not meet the recommended guidelines for physical activities as frequently as white Americans. This leads to greater occurrences of obesity. Studies show that this is caused in part by socioeconomic factors like lower income, less availability of safe and affordable gym facilities, as well as cultural influences that may discourage physical activity in the community–in particular, among black women.

Researches conclude that there may not be sufficient awareness in the community about the benefits of regular physical activity. Add to this that there may not be gyms or other athletic facilities tha06are safe and easily accessible and the impetus to exercise is decreased; for some, the cost may also be prohibitive. Even for those who do have the gym memberships, there are some places where they experience racial discrimination. Athletic facilities may also not have programs and resources that are geared to the interests and tastes of those in minority communities.

There is much in the fitness industry that can be done to reverse this reality. We need to partner with community leaders as well as the medical establishment to find ways to raise awareness, make engagement in physical fitness more attractive and affordable, and diversify the face of fitness professionals. All of these are a good start to help ensure that everyone has the potential to keep strong and healthy throughout their lifetimes.

I salute the achievements and contributions of African Americans to our country. May we all work together to create more opportunities so that all Americans can meet their potential.

Dental Health & Physical Fitness

Earlier today I went to the dentist for the final step of having a crown replaced–unfortunately, not the kind worn by royalty! As the dentist was making sure the crown fit perfectly, I wondered just how much dental health impacts physical fitness and vice-versa.

When I was studying for my personal training certification, I remember briefly learning about overall physical health (including oral) as part of the big picture. We were taught that having good oral hygiene was not only beneficial for teeth and gums, but also for overall wellness.

Some of the key connections are:

Brushing and flossing regularly prevent cavities, gum disease, and bad breath. Having a “fresh” mouth (not the kind that gets you in trouble) is important during exercise. Besides, who wants to work out with someone whose breath could knock over a horse?
Having healthy teeth and gums are necessary for eating the proper foods to promote fitness. Certain foods can help with this (leafy greens, fruits, dairy), while others are harmful (sugary snacks and drinks). If your teeth and gums are unhealthy, the proper diet will suffer.
When we exercise it is important to keep well-hydrated. Drinking plenty of fluids can help wash away food particles reducing the odds of developing plaque and gum disease. It also can help produce healthy saliva to protect tooth enamel.
Chewing (and jaw exercises) help maintain stronger bite and jaw muscles. When we exercise we often think of the building of muscles like biceps, calves, pectorals, and abs, but what would happen if the muscles we use in the eating process got so weak that we could not eat on our own?
Avoid bad habits like consuming too many sugary drinks, excessive alcohol, and smoking. They increase the risk of damage to teeth and gums…and can cause bad breath! They are counterproductive to our fitness as well.
Just like our physical fitness routines work best when done on a regular basis, have a regular habit of visiting the dentist for check-ups and cleanings. Dentists can spot little problems before they become serious; they now even check for different forms of oral cancers.

Other benefits of exercise are a stronger immune system which can fight infections (including those of the mouth) and other oral health issues. Working out can reduce stress, which can in turn lead to reduced teeth-grinding and jaw-clenching; these take a real toll on dental health.

Make it a regular habit–just like exercising–and you will find that improved oral health will lead to improved overall health and fitness. On the flipside, exercising regularly can help ensure that our teeth and gums will be there for as long as we need them.

“Getting Back on the Horse”

Today was my first day without any physical restrictions after having a surgical procedure four weeks ago; luckily, I am fully recovered and the procedure was successful. This was not the case six weeks ago; I had actually undergone the same procedure in mid-November and was not given the clearest guidelines for what recovery should look like. As a result, the procedure was not successful and I had a second go-around at the end of December. The second time, before surgery I was told to plan on 7-10 days without strenuous activity, but at the 7-day mark the nurse practitioner told me since I was a “repeat offender,” I should count on four weeks instead! Not fun for a personal trainer and someone who likes to stay active. I did not, however, want to undergo the procedure a third time so I took an entire week off of work after surgery and did not exercise for three weeks afterwards–although walking was encouraged.

I did blog about my recovery from foot surgery a few years ago. In that post, I shared five important pieces of advice for “getting back on the horse.” 1. Listen to your doctor, but also listen to your body. (I knew within a few days that the procedure in November had not worked even when I was told to give it some more time.) 2. Go slow; after an absence from the gym, do not just jump in where you left off but ease back into it carefully. 3. Set goals and have a plan for how to get there; having this written out clearly will facilitate a safe return to exercise. 4. Do not get impatient or give up; everyone’s recovery time is different and it may take longer than expected or desired. 5. Do some research; the more you know about the recovery before the procedure, the more realistic you will be going into it.

This afternoon when I taught my on-line fitness class, I participated in the workout instead of just sitting in a chair and giving instructions. I planned a workout I knew I could handle and…so far, so good. Many people do ask, though, how much “damage” or regression occurs when we do not exercise…and how soon does it happen?

Cardiovascular capacity can be decreased within just a couple of weeks–even more quickly for those who are endurance athletes like long-distance runners or cyclists. Muscle strength that is recruited during resistance training begins to suffer after about 3-4 weeks. These are just estimates and the actual amount of time will vary due to the level of fitness before the break, how active a person remained during the break (bed-bound vs. walking), and the cause of the recess. Obviously, a person who has joint replacement may take much longer to recover fully as opposed to a person who has an appendectomy. Each person is different so, as noted above, listen to your body.

I am grateful to my doctor and the nurses for getting me hale and hearty. I am thankful that they were extra-demanding of me the second time around. It made the difference in a complete recovery–even if I was starting to get restless.

After a fitness break–due to health reasons, travel, etc.–it will take time to get back on that horse…but get back on that horse we must. The more we take care of ourselves, the less likely we will need to take those medical breaks in the first place.

Recovery Time

Sometimes less is more, and sometimes more is more. When it comes to fitness, both can be true.

When it comes to our workouts, more time spent on cardio exercises has a greater effect on the number of calories burnt, endurance, and circulatory and respiratory capacity. With regard to resistance training, the heavier the weight, the greater the number of reps and sets, the more likely muscle will be built. The more you do the, the more you accomplish. The Jewish sage Ben He-He said “the gain is in proportion to the effort,” and he had it right over two thousand years ago.

At the same time, there is such a thing as overtraining. Some people take “the more, the better” to mean that they should be working out seven-days-a-week, 365-days-a-year. Overtraining can cause all kinds of injuries that can set progress back. That is why recovery time is so important.

There are a number of factors to take into account when considering how long we should recover after a workout (or even after a specific exercise). When working with some of my clients I may alternate between a group of core, lower-body, and upper-body exercises to give the muscles an opportunity to recover before moving on to a second or third set; in other cases, when we are working the same set of muscles, we take a short break between sets. These all take place within one workout.

Between workouts, however, we must think about:

The intensity of the exercise. The more strenuous it is, the longer recovery will take. This could be anywhere from 24-48 (or even longer) between working specific muscle groups; less time may be necessary if the exercise is more moderate.
The type of exercise. For example, weight training usually requires more recovery time than cardio. Several sets of bench presses on Monday may necessitate waiting until Wednesday to do upper body resistance exercises, whereas a bike ride on Monday might easily be followed by a run or a hip-hop class on Tuesday.
Your fitness level. If you are just beginning, it is all the more important to allow for recovery; going from 0 to 60 in 5.4 seconds might be great for your car, but the effect on our bodies is dangerous. It is important to slowly build up weight, number of reps and sets, while including recovery time. On the other hand, those who are more fit may find that recovery times are faster.
Age. As we age, it takes longer to recover. This is not always the case, but in general it becomes more important to take rest between exercising muscle groups, as well as to have days with no exercise or light exercise.
How well you sleep. A good night’s sleep is key to a good workout. Some of us sleep better than others, but if you have had a particularly rough night or simply did not get in the requisite number of hours, a recovery day is a good idea, or at least aim for a less intense workout.
Stress. This seems like an odd thing to consider, but it can have several effects. Some of us, when we are stressed, have a tendency to work harder or at a faster pace because we are “wound up;” this can lead to overtraining, lack of attention to form, and even injury. Stress also saps our energy; we may think we have the power to do an exercise only to find that our strength is flagging.

We may worry that taking time off or resting is “cheating,” but it is an integral part of the process of staying healthy and boosting our levels of fitness. Recovery time allows muscles to build/rebuild and gives our metabolism a chance to adjust to activity. It is also key to preventing injuries due to overtraining. Regular allowances for recovery help ensure that we do not have to take an even longer time for recovery because we have “overdone it.” Anyone who has ever had a surgery due to an exercise injury knows just how far it can set us back.

Remember: Work hard. Rest hard.