You Really Can Run for Fun

You may have watched a big city marathon taking place near you. Having completed 8 of these events (London, Paris, New York and Dubin), If you are motivated to “give it a try” I am more than happy to design a training programme for you. It is not necessary to have a long-distance event as your goal though. However, it is better to start somewhere and build up gradually.

After my second hip replacement, I was able to shuffle along for 500 metres but 6 months later, I was able to run 5 kilometres. As we get older, there is more than a 50% likelihood of suffering  bone density loss therefore walking and running are highly beneficial activities for older women, offering numerous physical, mental, and social health benefits. They improve cardiovascular fitness, bone health, muscle strength, weight management, joint health, mood improvement, cognitive function, stress reduction, and social interaction. 

Regular walking and (jogging) running also helps maintain independence and improves sleep quality. To maximize these benefits, it is recommended to start with short, manageable walks, wear proper footwear, listen to your body’s signals, stay hydrated, and consult a doctor before starting any new exercise regimen. Incorporating walking or running into your lifestyle can significantly enhance your physical, mental, and social well-being. I had the good fortune to work with Nike a few years ago and so I am also happy to advise on correct footwear as part of your programme.

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Gut Health & Nutrition

The relationship between lifestyle, diet, and immune system health is complex and multifaceted. Evolution has equipped some individuals with genetic advantages that make them less susceptible to illnesses, while others are more prone to infections due to genetic and environmental factors.

A balanced diet and lifestyle play crucial roles in maintaining a strong immune system. The Mediterranean diet, rich in anti-inflammatory foods, combined with regular exercise, is often recommended. However, it’s essential to balance physical activity with rest, as excessive exercise can lead to elevated cortisol levels  – which particularly affects older women and increased stress, which negatively impact immunity.

The importance of gut health cannot be overstated. The modern diet, with its reliance on processed foods low in natural fibre, has disrupted our gut microbiome. Consuming a variety of minimally processed plant-based foods is critical for maintaining a healthy digestive system. Emerging fields like psychoneuroimmunology are exploring how the central nervous system and immune system interact, further highlighting the need for stress management techniques such as meditation, yoga, and proper sleep hygiene. Factors like circadian rhythm disturbances and chronic sleep deprivation can compromise immune function, emphasising the necessity of a holistic approach to health that includes adequate rest, stress reduction, and balanced nutrition.

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Box clever stay alert

Box clever to stay alert

Boxing is an excellent form of exercise for older women, offering numerous physical and mental benefits. Below are just a few of the health advantages boxing can provide. 

  1. Boxing is a great way to improve cardiovascular health. The constant movement and high-intensity intervals of a typical boxing workout can increase heart rate and improve overall cardiovascular fitness. 
  2. Boxing can also improve muscle strength and tone. The repetitive motions involved in punching movements work the arms, shoulders, and legs, while the use of heavy bags or speed bags can also help to improve upper body strength. This can also help to increase balance and stability, which can be particularly beneficial for older women.
  3. Boxing also offers mental stimulation since the focus and concentration required helps with cognitive function and helps to reduce stress and anxiety.
  4. The physical and mental challenges of boxing can also help to boost self-confidence and self-esteem, as well as provide a sense of accomplishment and purpose

Furthermore, boxing is a low-impact exercise which makes it an excellent option for women who may have joint pain or mobility issues (I have had two hip replacements, and I wouldn’t give up my boxing for anything). It is totally adaptable to different fitness levels, therefore there is no pressure to keep to a rhythm that is not suitable for you as an individual.

If you are deciding on taking up new challenges and different activities, add this to your list. It is also fun!!!!!

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over 60's exercise

Add Weight to Lose Weight

Women over 60 really should not be afraid of starting a weight training programme using fixed gym equipment machines, kettlebells and dumbbells.  I can guarantee that it would be virtually impossible to end up looking like the female version of “The Hulk”

Preserving muscle strength and function and maintaining a healthy body composition are important objectives for older women. Research has proven beyond doubt that specific weight-training is crucial in helping females retain muscle mass as they age.

As a personal trainer my female clients over the age of 60 often have concerns about losing muscle mass and gaining body fat. Although these changes can be considered a normal part of the aging process, they are not inevitable. In fact, the right resistance-training program can positively affect body composition by reducing fat, maintaining and building muscle, and increasing strength.

One of the primary reasons a woman’s body changes with age is because oestrogen levels decline. Oestrogen is vital to women’s health and especially one the key factors in muscle health for women over 60.

Weight training is one of my passions and I can design a programme specifically for your own body.

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