Finding the right personal trainer can be a game-changer for your fitness journey. Whether your goal is to build strength, lose weight, improve mobility, or just stay motivated, the right trainer can make all the difference. With so many options available, choosing someone who fits your needs, personality, and goals can feel overwhelming.

Here are 10 tips to help you find the personal trainer that’s perfect for you.

Tip 1) Identify your fitness goals

Knowing your fitness goals is the first step. Are you training for a specific sport, wanting to tone up, or focusing on general health? Clear goals help you find a trainer who specialises in your needs.

Being specific also makes it easier to measure progress. A trainer who understands your objectives can create a programme that keeps you motivated and on track to achieve real results.

Tip 2) Look for qualifications and certifications

A qualified personal trainer is essential for safe, effective workouts. Look for certifications from reputable organisations and recognised training bodies. Proper qualifications show they understand anatomy, exercise programming, and injury prevention.

Working with a certified trainer reduces risk and ensures exercises are performed correctly. Asking about certifications and experience can help you find someone you trust to guide your fitness journey with confidence.

Tip 3) Consider experience

Experience matters when selecting a personal trainer. Trainers with years of practice have worked with different body types, fitness levels, and goals. They can adapt exercises to your needs and offer guidance during challenges.

Ask about their background, previous clients, and success stories. A trainer with relevant experience can make a noticeable difference in your progress and motivation, providing the right guidance while keeping workouts engaging.

Tip 4) Evaluate their communication style

Good communication is key to an effective training relationship. Your trainer should listen to your goals, explain exercises clearly, and answer questions patiently. Motivation is also important; a trainer who encourages you and provides feedback helps you stay focused.

A strong communicator ensures that workouts are safe and enjoyable, and you feel confident performing exercises correctly, even outside sessions, which improves long-term results.

Tip 5) Look for a trainer who matches your personality

Comfort and compatibility matter. You’ll spend significant time with your trainer, so their style should suit you. Some people thrive under a motivational, challenging approach, while others prefer encouragement and support.

Feeling at ease improves consistency and engagement. Discuss expectations during a trial session to see how your personalities align. A trainer who matches your style can make workouts fun and help you stick to your fitness plan.

Tip 6) Consider availability and location

Practicality is important. Ensure the trainer’s schedule fits yours, and the location is convenient. Consistency is key for results, so a trainer who is flexible and accessible will help you maintain regular sessions.

Whether it’s at a gym, studio, or online, the right setup ensures you don’t miss workouts. Choosing a trainer with suitable availability helps you commit long-term and keeps your fitness journey on track.

Tip 7) Ask About programmes and training methods

Different trainers use different methods, from strength training to functional fitness or high-intensity interval sessions. Ask about their approach and see if it aligns with your goals.

A good trainer can adapt programmes as you progress, keeping them challenging but achievable. Understanding their methods ensures that the workouts match your preferences, making it easier to stay motivated and see measurable results over time.

Tip 8) Review testimonials and references

Checking a trainer’s testimonials or references gives insight into their skills and professionalism. Hearing about past clients’ experiences can show their ability to motivate, teach, and produce results.

Positive feedback highlights reliability and effectiveness, while any negative patterns may be a red flag. Gathering this information allows you to make an informed choice and feel confident that the trainer can support your individual fitness goals.

Tip 9) Consider costs and packages

Personal training is an investment, so consider costs carefully. Some trainers offer packages or discounts for multiple sessions. Compare prices, but don’t choose solely based on cost. Experience, qualifications, and compatibility with your personality are more important than the cheapest option.

Finding a balance between quality and affordability ensures you get the support you need without overspending. A fair package makes a long-term commitment easier.

Tip 10) Trust your instincts

Finally, trust your instincts when choosing a trainer. If something feels off, keep looking. The right trainer should make you feel confident, motivated, and supported.

Feeling comfortable with your trainer helps you stay consistent and committed. Your gut can guide you in deciding if a trainer is the right fit for your personality, goals, and lifestyle. A strong connection often leads to the best results.

Finding the right personal trainer for you

Choosing the right personal trainer can transform your fitness journey from a struggle to an enjoyable experience. Take time to research, meet potential trainers, and ask questions. Consider your goals, personality, and logistics before committing.

The right trainer guides, motivates, and supports you every step of the way. If you want to learn more about what makes a great trainer and even consider becoming one yourself, check out OriGym’s guide on how to become a personal trainer for more information.

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Pilates studios can be the calmest and most grounding space if you love to feel stronger and more in control of your body. I believe if you love Pilates, you must have considered becoming an instructor at least once. However, learning Pilates is significantly different from teaching it.

Pilates doesn’t mean teaching exercises and saying goodbye. It requires you to understand how people move, what motivates them, what their goals are, and so much more. Therefore, to become a Pilates trainer, you must have a purpose and be passionate about it. Let’s see how to become a Pilates instructor and if you are the right fit.

Know what Pilates instructors do

To begin with, you must understand what Pilates instructors actually do. Pilates is not similar to a gym where you hop on a machine and start doing reps. Pilates helps you get stronger, more flexible, and have better body awareness. It is more focused on precision and controlled body movement.

As a Pilates instructor, you will be leading the clients through each exercise to create stability and strengthen core muscles. Breathing and alignment are also an essential part of the whole session.

Outside of physical teachings, good instructors create an open atmosphere in which clients are motivated and confident, not fearful. It’s a job that is equal parts fitness coach, teacher, and emotional buddy.

Requirements and training needed to teach Pilates

Pilates engages almost all body muscles, and therefore, instructors must have complete knowledge of how every muscle works. You need to complete a certified training program to become a Pilates teacher and begin practising professionally. Most programs usually consist of a mix of coursework, practice teaching, observation hours, and anatomical studies.

Training is usually in both mat Pilates and equipment-based Pilates (with the Reformer, Cadillac, or Wunda Chair). You can work on a certification program for a few months to a year, depending on how much time you have and which organisation you go through.

Skills you gain as a Pilates instructor

Technical skills bring you into the Pilates instructor circle, but if you want to succeed in your career, technical knowledge won’t cut it. You need exceptional communication skills to clearly articulate movement while keeping your clients motivated. It is pretty easy for people to give up when they don’t understand how to do it right. This is where you play your role as an instructor.

You’ll also learn how to modify the exercises for individuals at different fitness levels, with injuries, or with different goals. A couple of other skills that you need as a Pilates instructor are:

• Keen observation and attention to detail.
• Patience and empathy for clients
• Professionalism and time management

Career opportunities and work settings

When you’re certified, there are many directions you can take your Pilates career. Many teachers begin in established studios or gyms to gain experience. Once they have enough experience and resources, most of them switch to private studios or collaborate with the rehab professionals, or start their own studios.

However, you don’t have to follow the traditional path that most people have walked. You can act as a freelance Pilates instructor to gain clients from all around the world. Once you build enough presence on social platforms, you can start earning way more than any job at a private studio or healthcare setting.

What to expect day-to-day

The most common daily practice for a Pilates instructor involves sequencing, teaching, and client relations. Some days, there may be several group classes, while others are dedicated to one-on-one private lessons.

You’ll also practice on your own a lot because the stronger, more mobile, and more mentally centred you are, the better you can be as a teacher. Similarly, many Pilates instructors notice that they improve their own personal Pilates practice as well as learn more about the body by teaching.

Benefits and barriers to teaching Pilates

Just like other professions, becoming a Pilates instructor has its own challenges. Confidence, clients, and a unique teaching style take time to build. While you are in the initial phase, you can do some juggling of odd hours in the early days, or work at more than one location to build your credibility. It can be hugely rewarding for your future since you gain more experience, making it possible for you to create your portfolio. You see people transform both physically and emotionally and then share their stories with more clients to position yourself as a trusted professional.

Continuing education and growth

One course to get certification and eligibility to work as an instructor doesn’t cut through the competition. Pilates is a dynamic fitness area that requires you to keep learning. Most of the trainers don’t stop learning to get certification in several areas of Pilates.

Besides learning, you can attend workshops, higher-level classes, and mentorship programs that further deepen your knowledge and help sharpen your teaching.

The bottom line

To be a Pilates instructor is to choose a life of balance that includes movement and otherwise. This career means helping others become strong while you yourself keep learning and growing.

If you’re drawn to Pilates because it’s altered the way you move and feel, teaching can extend that impact. All you need is dedication and curiosity to cultivate a rewarding career.

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Hiking is an activity that’s easy to get into. It’s so low-intensity, in fact, that you can easily spend an entire day on a single walk. And doing so can afford you access to outdoor sights and experiences that might not be accessible through other means. There’s nothing quite like achieving a challenging summit and taking the time to marvel at the view. Not to mention the health benefits of hiking – both physical and mental.

But if you’re going to go on a day hike, you’ll need to approach it in the right way.

Preparation

To begin with, you’ll want to pick out a hiking route that’s appropriate to your level of experience and skill, and to the time of year, too. If you don’t want to be hiking under the cover of darkness, that means paying attention to the time of sunrise and sunset, and planning your hike accordingly.

You’ll need to take a few essential items with you. This tends to mean a backpack stocked with non-perishable snacks, a canteen filled with water, a map, a compass, and a good pair of walking boots. Pick out boots that are appropriate to your sex and size. Hiking boots for women are different to those designed with men in mind.

Finally, you’ll want to dress for the weather you expect. Check the forecast, and take a few extra layers that you can shed as you go on.

Safety considerations

If you’re going to get the best from your hike, you’ll need to be able to understand all of the signs and markings you come upon. These might provide you with valuable information that will keep you safe. You might also carry a first aid kit that’s packed with essential items, and a charger for your mobile phone so that you can signal for help in the event of an emergency.

Time management

We’ve already touched upon the importance of managing your time such that your trip finishes before the sun sets. This might mean breaking down the entire trip into hourly checkpoints, so that you know when you’re making good time, and when it might be a good idea to pick up the pace (or turn around).

As part of your itinerary, you might incorporate rest breaks. If you’re going to be coming close to a point of interest, like a clifftop or a waterfall, then you might take the opportunity to stop for lunch.

Nutrition and hydration

Speaking of lunch: it’s essential that you keep your body supplied with water and essential nutrients. Dehydration is a problem that’s particularly worth considering on sunny days, but it can strike at any time of year. Make sure that you’re stocking up on nutrient-dense snacks, like fig bars, nuts, and bananas. The more miles you’re putting in, the more energy you’ll need.

Environmental awareness

Being a responsible hiker means passing through the environment without leaving any trace of your presence in it. That means not littering – even biodegradable things like fruit peels can be disastrous for the environment you’re passing through. You’ll also want to be respectful of animals, including wildlife and livestock.

Tips for enjoyment

Getting the most from your hike might mean taking a moment every now and again to simply pause and reflect on your surroundings. For some, this might mean taking a journal or a camera along; for others, simply stopping for breath every now and again might be all that’s required.

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Luckily, progressing from greens to blues can be simpler than you’d expect. It only takes a bit of time, confidence, and a positive attitude. But it’s never too late to start skiing. If you’re ready to get out there and start living life to the fullest, check out these top reasons to start skiing for the first time in your fifties – or beyond!

1. Stay fit, toned and conditioned

We typically see skiing as a leisure activity for high-end winter holidays.

While it’s true that most ski resorts foster that luxury, at-your-own-pace atmosphere, skiing is a fantastic full-body workout. Whether you’re aiming to feel stronger or stand up taller, this type of exercise could tick all the boxes.

Skiing is a fantastic workout. At varying intensities, it will improve your balance, strengthen your muscles, and help you to burn plenty of calories too.

2. Feel healthier

Once you’ve gained some core skills, you’ll want to keep your fitness levels up!

Over time, skiing promotes better cardiovascular fitness and improves your circulation, which could make you more comfortable and energised. With greater fitness comes lower blood pressure, reducing your risk of hypertension.

You might start feeling more motivated to care for your body with rest, stretching, and mobility exercises. Yoga and Pilates, for example, are two examples of low-intensity exercise that could help you target any muscle imbalances.

3. Get geared up

When you’re heading to the Alps and feeling ready to impress, buying high quality kit completes the experience of Italy ski holidays. And if you’ve been working all your life so far, why not treat yourself to the best ski gear on the market?

As for your skis, it could be sensible to choose a shorter, more flexible pair. These are both easier to manoeuvre and lighter to carry, giving you more opportunities to build stamina on the slopes.

You should also try to invest in comfortable, well-fitting boots. These will be the bread and butter of your time on the slopes and everything in between, keeping your feet warm and dry in the snow. And once you’ve picked out a high-quality pair, these should last for years to come.

4. Learn your own style

There’s no denying that skiing is downright trendy. When you start building your skills on the slopes and adding more difficult runs to your repertoire, you’ll be instilled with a sense of confidence and a distinct style too.

And as you become a more seasoned skier, you can take refresher lessons or even lead educational sessions yourself. It’s never too late to share mountain safety knowledge with new and experienced skiers, especially when you’re sharing the slopes. Knowing your limits and keeping others safe is a huge part of winter sports.

5. Make lasting friendships

Finally, since skiing is an individual sport, it’s easy to overlook the social opportunities that come with it. Even if you’re thinking of going solo, it’s inevitable that you’ll bump into likeminded people and make memories to last a lifetime.

Many ski resorts are extremely accommodating for older skiers, with some offering senior discounts, slower-paced slopes, and easy access lift systems for beginners. Older adults can reap all the same benefits and hit the dancefloor at après, just like the young things.

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It’s not patronising to recognise this. As we age, a holistic approach encompassing physical activity, balanced nutrition, mental stimulation and social engagement is essential for staying fit and healthy. Particularly once you’re over 50. Here are a few useful tips for lifestyle changes that can help promote longevity, and enhance your life for as long as possible.

Keep moving

It’s essential to keep moving, whatever form of exercise you choose. Low-impact activities such as walking, swimming, or yoga, which are gentle on the joints but effective in keeping the body active, should be incorporated. Above all, choose the exercise you enjoy as you’re more likely to do it regularly.

Although we often associate ageing with slowing down, research shows that you don’t necessarily have to stop intense exercise if you enjoy it. Individuals who did a few minutes of intense exercise around three times daily reduced their risk of dying from a cardiovascular issue by 50 per cent.

As we age, our joints may become more prone to inflammation and discomfort

Pilates can improve core strength, flexibility, and posture. Jessica May, a registered nutritionist and Pilates instructor, says it can challenge muscle stiffness, joint pain, and balance problems.

“As we age, our joints may become more prone to inflammation and discomfort,” she explains. “Pilates, being low-impact and gentle on the joints, is an ideal workout for individuals with joint issues. Its controlled movements and emphasis on alignment alleviate muscle stiffness and improve overall mobility.”

May says resistance training can be incorporated into Pilates using reformer beds, weights or resistance bands. “By integrating resistance training into your Pilates routine, you can build muscle, increase bone density, and enhance overall strength.”

Whatever way you choose to stay fit, make sure you’ve got the right gear to stay comfortable. Whether it’s the right footwear, or a softball jersey!

Overcoming hormone changes

There’s dealing with hormone changes too, particularly for women. As oestrogen declines during perimenopause and menopause, it can lead to increased insulin resistance and potentially joint stiffness. This is where strength training can also be beneficial. Regular strength training helps to maintain muscle mass and increase bone density, which is crucial in reducing the risk of osteoporosis, a condition more prevalent in women as they age. Additionally, it boosts metabolism by increasing lean muscle mass, aiding in weight management and fat loss.

Regular strength training helps to maintain muscle mass and increase bone density

Bex Prade, functional medicine practitioner and registered clinical nutritionist  says, “Heavy strength training is effective for easing symptoms in perimenopause and menopause. It helps gain muscle and change your body composition. Lift heavy! You want to get to a weight where your muscles start to fatigue after six or so reps.

“Mobility exercises are essential before every weight session as women in their late forties and early fifties are more susceptible to soft tissue and joint injuries due to the drop in oestrogen.”

Gut health and nutrition

Unsurprisingly, nutrition plays a crucial role in staying healthy. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support bodily functions and combat age-related health issues. Also boosts your immune system.

“We need more protein as we age, so make sure you’re getting at least 100g of quality protein a day, spread across the day,” says Prade. “A good benchmark is 30-50g of protein at each meal, especially focussing on a high protein breakfast to help protect skeletal muscle and balance blood sugar and hormones throughout the day.”

Prade also believes we must take care of our gut health. “Imbalances in the gut are inextricably linked to inflammation, accelerated ageing, and nearly all chronic disease including cancer, diabetes, heart disease, and dementia,” she affirms.

…make sure you’re getting at least 100g of quality protein a day, spread across the day…

So, how do you look after and balance your gut health and make it part of your daily routine? “Reduce sugars and starches, and increase your prebiotic, probiotic, and polyphenol-rich foods intake. Good bacteria feed on prebiotic fibres (avocados, artichokes, asparagus, berries, peas, chia seeds, and pistachios), probiotics (fermented foods like sauerkraut, pickles, tempeh, miso, kefir and kimchi), and the polyphenols found in colourful plants (olive oil, turmeric, pomegranate, kiwifruit, green tea, cocoa, nuts).”

Therefore, probiotics as part of your lifestyle may be something to add. Prade also recommends “Prebiotic powders like PHGG and GOS, bitter vegetables that help digestive enzyme production, organic bone broths to heal the gut lining, and a good multi-strain probiotic.”

Another health option is to practice short bursts of heat therapy followed by cold water exposure. According to London ice-bath venue Sauna and Plunge, combining hot and cold therapy can activate responses that enhance immune function, energy, mental focus, and circulation. It also encourages cellular repair mechanisms, increases stress resilience and metabolic activity, improves sleep, and reduces chronic pain.

Staying hydrated and moderating the intake of processed foods, sugar, and alcohol are equally important for long-term health. May says, “Get 7-9 hours of sleep, drink 1.5 to 2 litres of water daily, engage in regular physical exercise, consume balanced meals, and minimise stress and alcohol intake.”

Mental wellbeing

Mental health is another key component of overall well-being. Engaging in activities that stimulate the mind and maintain social connections can help keep cognitive functions sharp, release endorphins and reduce the risk of mental health issues and stress.

“Staying active can profoundly impact your mental well-being. Exercise has been linked to reduced symptoms of anxiety and depression, improved self-esteem, and enhanced body image,” says May.

“Age should never be a barrier to staying fit and feeling fabulous. It’s never too late to try new activities or prioritise your health. Embrace opportunities to explore new hobbies, push your limits, and take care of your body and mind.”

Sarah Haselwood

Sarah Haselwood is a freelance writer and journalist, who is passionate about travel, health and wellness, and HR topics. She dabbles in creative writing and is trying to write a novel.

The post Practical tips to stay fit and healthy over 50 appeared first on Silver Magazine.

As well as giving you the chance to get some vitamin D, which is great for your immune system, doing a hobby you enjoy triggers dopamine, the hormone that helps you feel motivated. In fact, the NHS has prescribed gardening as part of tits Long Term Plan since 2019, showcasing that the professionals believe in its health benefits. How can you create the perfect garden for retirement?

So, how can you create the perfect garden once you’ve retired?

Call in the experts

If your garden is a bit of a challenge, consider calling in the contractors to tackle the big tasks first. If there are trees that need clearing or landscaping to be done, it can be worth investing in the services of professionals who know where to start.

Additionally, you can add in decking or a patio to divide up a larger garden and make your outdoor space more manageable. Once you have everything in order, you can concentrate on making the space your own.

Grow your own

You could try growing your own produce. Whether you’re new to gardening or a pro, there are plenty of vegetables that are relatively easy to grow in your own patch. And it can be rewarding to tuck into the foods that you grow yourself.

Find a flat part of your garden so that your patch is level and make sure the plants get plenty of light. Also, check out the growing guides for each fruit and vegetable you plant as they will need different watering levels.

Plant new plants

Shrubs and hedges can form pretty, elegant borders in your garden. It’s worth starting with these big-ticket plants before going for smaller flowers so that you can work out your boundaries.

Keep everything neat with the right tools, too. A cordless edge trimmer for your shrubbery will keep them tidy, as well as hoes, rakes and shears being some of the essentials to invest in if you’re focusing on your garden now.

Choose outdoor furniture

Outdoor furniture can transform the space. If you’ve set up some decking or a patio, this a great area to place a sofa, some garden cushions and an outdoor table. This means you’re more likely to make the most of your outdoor space as you can sit in your garden and take in all your hard work.

What will you do with your garden?

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Many of us love a spa weekend. The calm atmosphere and relaxing treatments – you come away feeling rested and pampered. However, the results don’t always last as long as you’d like! The new Longevity Accelerator Retreat has taken pampering and rejuvenation to the next level, so the effects carry on long after you leave.

The science-focused experience combines technology and wellbeing to boost cell function, re-energise, and detoxify the body, all tailored by personal bio analysis information. The retreat’s personalised scientific insight is invaluable to building a regime that boosts longevity. And the entire experience is underscored by the care and attentiveness of staff and treatment.

A spa trip like no other

The retreat is held here, at the Four Seasons, Hampshire

The entire retreat is set in the stunning Georgian mansion of the Four Seasons Hotel Hampshire. With the beautiful English countryside as the backdrop to the trip, you’re sure to feel rested and relaxed before any of your treatment even starts.

The team provides more than just an overnight spa trip. Consultations with nutritionists and medical experts formulate the treatment you receive, ensuring every guest gets the most out of their retreat. A one-to-one consultation with a doctor will also address concerns and help you gain a deeper understanding of your individual health.

Tailored, scientific longevity treatment

The bio analysis is what makes this retreat a truly stand-out experience. It provides a breakdown of each guest’s body on a molecular level. This analysis measures fat mass, skeletal muscle mass, and visceral fat composition.

Fat mass sheds light on any weight fluctuations within a person. Measuring your skeletal muscle mass will help maintain the muscle mass through weight management and diet. Finally, identifying visceral fat value is highly important, as it’s a high indicator of how at risk an individual is to cardiometabolic illnesses, like heart disease, stroke, or diabetes.

The bio analysis provides a breakdown of each guest’s body on a molecular level

Genetic testing is also included at the retreat, which will highlight any changes in the genes, that could cause health issues. So, you’ll know well in advance if there’s a chance you’re susceptible to a rare or inherited condition. Providing guests with knowledge and the empowerment to take their health into their hands.

Following the bio analysis, experts use this information to build the most effective nutrition plan, exercise regime, and treatments for your body, during the stay. Which is what truly makes this a unique and personal retreat experience.

The spa treatment side

The science doesn’t just stop at bioanalysis though. The spa treatments on the retreat utilise the latest scientific technology to boost and rejuvenate your cells.

LGP and red light therapy treatments are used to improve skin health, boost collagen, increase muscle recovery, and reduce joint pain. So how does this work?

This type of light therapy has been found to enhance the body’s cellular function through stimulating the mitochondria, which power the cell. The stimulation of mitochondria strengthens cells, leading to cells repairing themselves and functioning with higher efficiency. Providing deep life-enhancing treatment.

The spa treatments on the retreat utilise the latest scientific technology to boost and rejuvenate your cells

Other treatments are also available to re-energise and boost muscular fitness. EMS training targets deep muscles which are often hard to activate in traditional work outs. Altitude training and radio frequency will regenerate and increase endurance, and ‘airenergy’ inhalation feeds your body’s cells with highly oxygenated air.

The tailored life-enhancing treatment also extends into nutrition and movement. Expect locally sourced ingredients and fresh smoothies to further boost your internal rejuvenation by detoxifying the body and boosting digestion.

The take aways

A luxury venue, the highest standard of service and care, partnered with leading technology to enhance and rejuvenate the body makes this spa experience unsurpassed by others.

And, in addition to all that, support from the Longevity Accelerator Retreat extends beyond the stay. Personalised meal plans and supplements are provided to continue guests’ rejuvenation journey past the walls of the Four Seasons Hotel. You are also given a report from the genetic and bio analysis. Therefore, you come away feeling confident in your own health journey.

Details

The Longevity Accelerator Retreat takes place across two days and one night. From 24 February to 25 February 2024. If you’re interest in boosting your own health and longevity, you can book this experience now.

Lana Hall

Lana can usually be found spinning her collection of records, or writing odd poems in her phone notes. Her mixer of choice is a ginger beer, and you’ll never find her away from the sea for more than a few weeks.

The post A retreat where longevity science and spa treatments combine appeared first on Silver Magazine.

In the UK, where life expectancy has predictably fallen slightly in recent times but consistently trended upwards prior to the COVID-19 pandemic, it’s increasingly important to focus on our health and fitness. We live longer. So how can you stay active and healthy as you get older?

From governmental initiatives to scientific research, there’s a growing emphasis on the holistic health of older adults. This involves understanding how various aspects of lifestyle, from physical activity to social interactions, contribute to our overall health.

Below, we explore five key aspects to health and happiness in later life.

Physical activity

Physical activity is vital for maintaining health and mobility in older adults. The UK government’s Productive Healthy Ageing Profile 2023 update emphasises the importance of physical activity for healthy ageing, including the need for regular exercise to prevent diseases such as respiratory conditions, cancer, and cardiovascular disease.

Fitness programs for older adults are increasingly popular, including gym classes as well as team sports such as walking football. The latter allows older players to enjoy their beloved game with others and in their favourite football club home kit, without feeling off the pace.

Mental health

Mental health is an integral part of overall wellbeing, especially for the elderly. Regular physical activity is not only good for the body but also for the mind, triggering the release of endorphins, improving mood and combating conditions like depression.

There are lots of other ways to preserve cognitive function though, including enjoying old and new hobbies and maintaining a good sleep schedule.

Socialising

Staying socially active is another crucial aspect of healthy ageing. Engaging in community activities, joining clubs or groups and maintaining regular contact with friends and family can help reduce feelings of loneliness and isolation, which are common in older adults.

Volunteering is one option for becoming more active in the local community, making a positive difference in retirement while keeping the mind sharp.

Diet

A balanced diet is essential for maintaining health in older age. Eating a variety of nutrient-rich foods helps maintain energy levels, supports immune function and reduces the risk of chronic diseases.

It’s important to adjust dietary habits to suit changing metabolic rates and nutritional needs as we age. Consuming less salt can help to lower blood pressure, lose weight and reduce the risk of diabetes and heart disease, for example.

Read more: Thinking about ways to eat more healthily?

Health check-ups

Regular health check-ups are key to preventative care in older adults. These check-ups can help identify and manage health issues before they become serious, leading to better outcomes and ensuring a better quality of life for longer.

Visiting annually or more regularly depending on your health is a positive approach, regardless of whether you’re experiencing any symptoms.

In conclusion, staying healthy and active as we get older involves a multi-faceted approach with each element contributing to a bigger picture. By focusing on these aspects, we can all lead fulfilling lives beyond what we imagine possible.

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I tried DNA profiling to find out more about my diet, my health, and my genetic makeup. And ultimately what I can do with that information…

I’m a 53-year-old woman and like everyone, my feeds are filled with targeted ads. Top of the list appears to be ‘comfy’ bras, which is hilarious as I don’t wear bras (hoping the stupid tracking cookies pick that up now). But a very close second are swathes of companies touting hormonal weight loss solutions. Particularly aimed at menopausal women.

It’s 2023 and we all know that hormones affect your weight. Stress hormone cortisol helps makes you fat. Leptin, insulin, oestrogen etc influence our appetite, metabolism, and body fat distribution. At a time of my life when hormones are in flux, this seems a sensible thing to look at.

Is my weight and health trajectory written in the DNA stars?

But I wanted to take this one step further and look at my genetic makeup, and how that influences my body and health. Is my weight and health trajectory written in the DNA stars? How much of what makes up my DNA profile affects whether I’m fat, thin, healthy, have a heart problem, lose my marbles…

So I found Muhdo, and got in touch to explore my DNA destiny

Muhdo is a company that offers a bunch of bioinformation and epigenetic data services. For the purposes of this article, I picked the straightforward ‘DNA Health’ package (£125), although I think I have epigenetic data to follow. I can come back to this later if that’s the case.

They sent me a smart box in the post, with easy instructions and a reply-paid container to return my saliva sample in. I downloaded the app, answered all the questions, popped my drool in the post, and about two weeks later I got a text saying my results were in.

Crunch time

The first thing I see when I get the results is that I have a high ‘virus risk’ score. Great. There’s a list of ‘Genes of interest’ that relate to this (and to all the results), and underneath each result an explanation and some advice. I’ve screenshot some of this so you can see what it looks like, but missed out the bits about washing my hands properly and getting exercise, because, well duh.

As for the rest of it; well, it’s a very mixed bag. I’m going to go through just some of my key results here, because there is MASSES of information. It’s really interesting, actually. And each result, whether it’s good, bad, or indifferent, is accompanied by a breakdown of the genes, the condition, supportive advice and dietary advice, and a bunch of helpful links. There’s a lot of work gone into this.

Diet

Let’s start with the juicy stuff. The results are displayed in sliders that go from red to green, and here I’m a reasonably solid amber/normal average. My response to carbs is Normal, as is my ‘snacking risk’ (“Your genetics link you to a normal likelihood to snack”), metabolic rate, and fat distribution.

Talking of fats – neither saturated fat nor unsaturated fats are particularly my friends when it comes to weight. But interestingly I wouldn’t gain as much benefit from focusing on unsaturated fats as someone with a different genetic variant. The advice around fats for me is a mix – nut oils, flaxseeds, sardines, salmon, tofu are best. But saturated fat is also ok, and helps with the absorption of vits A, D, E and K. So easy on the fats for me, but not to obsess about cutting out saturates.

…my genetics apparently mean I’m not linked to a particularly strong fondness for sweet-tasting foods

In the green/positive corner I have a Good response to protein, which is useful to know, and there’s a list in the helpful bit about amino acids and the sources thereof. And my genetics apparently mean I’m not linked to a particularly strong fondness for sweet-tasting foods.

This feels right. I don’t really like sweet things like cake or chocolate. I’m not mad for puddings and will generally go for the cheese board at a restaurant. So I’m a bit surprised – and sad – to see that my genetics may cause me to be more sensitive to lactose, particularly as I age. And it’s the same with my sugar response, which is not just sugar, but all simple carbohydrates; sucrose, lactose, fructose, maltose (cereal grains) and so on.

I scoffed, thinking of how much I love a cheese sandwich. I eat loads of them! And then it dawns on me that I’m actually really fatigued. A lot. Could it be… could it be bread and cheese that’s doing this? Oh my god.

Read more: How to generate more collagen in a vegan or vegetarian diet

Health and Physical

Bit of a mixed bag here – and these are two separate sections. I’m lumping them together because ‘Health’ only has five areas.

On the Health section, I’m Normal for bone mineral density, obesity risk, and diabetes risk, so I can’t blame the spare tyre on genetics. Interestingly I have a sensitivity to caffeine, which again feels right. I can’t tolerate more than one cup of coffee before getting all antsy. And like the virus risk, I’ve got a higher than average chance of having colds and flus “compared to most people.”

Into the Physical and I’m thrilled to see that there are THREE sections in which I am Gifted. These are muscle power, muscle stamina, and power-to-weight ratio. I’m STRONG AS ALL HELL! I’m in roughly the top 15% of all people tested.

I also have an ‘above normal’ O2 usage. “You have gifted variants for oxygen usage… an increased VO2 max can lead to greater blood vessel dilation and therefore more nutrients being delivered around the body.” Perhaps this helps to inform the lower risk of inflammation that I also enjoy. “You have a lower inflammatory response and the genetic markers linked to inflammation are favourable for you.” Excellent.

The rest of the Physical section is firmly in the Normal zone, and that’s my anaerobic threshold, recovery rate, muscles mass, injury risk, lean body mass, and exercise effect on weight. Have to say, I’m pretty chuffed with the physical results. It’s a bit late for me to become a professional body builder, but this information is going to be useful at the gym.

There is a lot of data and information

You don’t really need to read much more about my results; there’s a heck of a lot of data. The vitamin profiling is interesting actually – I have a greater risk of vit D and selenium deficiency, for example, and would benefit from plenty of omegas and choline (had to look that one up). And again, there’s advice about where to get these things in your diet.

You can also download your raw genetic data, although goodness knows what you’d do with it

As well as the results, you get an outline Health Plan, a breakdown of your ‘DNA Diet’ balance which includes your metabolic rate, what your macros should be, when you should eat the most calories through the day, and a bunch of other guidance.

You don’t get a designed diet although I suspect that will come. What you do get though is the opportunity to set up your own tailored training plan based around your genetic results. You can also download your raw genetic data, although goodness knows what you’d do with it. I downloaded mine, just to have a look. It’s a weird feeling, seeing your very existence displayed as a massive list of numbers and codes.

Can it predict disease and death risk?

This is one of the questions I asked when interviewing Muhdo’s Wez before leaping into this. Would my DNA profile be able to predict whether I would be more likely to have cancer, dementia, a heart attack. He was keen to point out that this is not what Muhdo do – they’re about health and lifestyle. The option to delve deeper into those potential morbidity risks are available, but Muhdo doesn’t do this. And honestly, would you want to know?

“Apart from anything,” Wez said, “what a massive responsibility to deliver that sort of news to someone, you will probably get cancer. No, what we do is look at your genetics to help you improve your health, based on your makeup. That’s all.”

Muhdo don’t just do DNA reports though. There are brain training exercises, face scans/skincare analysis, and blood tests for things like cholesterol, antibody profiles, and thyroid performance.

So what next?

I’m going to take the information I have and make some lifestyle changes. Actually, I’m probably going to read it all again, and re-read it, because there’s a lot. But it feels like useful information to have, so I should use it.

I can see sugar, dairy and wheat taking more of a back seat, although I don’t plan to be militant about this. I’ll definitely bump up the Vit D, particularly as the shorter days draw in, and choline, which impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism.

I’ll look into selenium, which is important for thyroid function, metabolism, and the immune system. For someone who is a bit tubby and will probably catch colds, this definitely sounds like a good thing to increase my intake of.

In terms of exercise and my awesome physical genetics I shall carry on doing nice long dog walks, but in the gym I will focus more on weights and resistance exercises. It’s something that’s advised for people over 50 anyway, so that’s all good.

Your data

If you’re worried about security and anonymity, Wez is keen to reassure me that I’m well protected. In the FAQs section of the site it states: “All our customers’ genetic data is triple locked. First our customers are anonymous to us in the database. Each customer is given a unique ID number, it is only with this code that the customer can unlock the data and have it displayed on their private mobile app. Secondly all customer data is encrypted throughout the data journey. So if anyone were to capture our data it would be both anonymous and encrypted. Thirdly we store customer genetic data on secure AWS servers.”

As for me…

I will be curious to see if the changes make me feel healthier and fitter, and if I lose weight. I’m interested also in the fact that some of the results felt completely right – like not having a sweet tooth, or being sensitive to coffee. But others less so – I’ve always assumed that I was able to tolerate wheat and dairy just fine, but hey. Maybe not.

If biohacking is something that interests you, this seems like a good place to start. I’ll let you know how I get on!

www.muhdo.com

Sam Harrington-Lowe

Sam is Silver’s founder and editor-in-chief. She’s largely responsible for organising all the things, but still finds time to do the odd bit of writing. Not enough though. Send help.

The post I got DNA profiling to determine my diet and health appeared first on Silver Magazine.

Have you heard of bungalow legs? It’s something that happens to you if you live in a single-storey home, and don’t climb stairs much.

Put simply, your legs get weak. And yes, this is really a thing.

Not all houses are built equal

As an Australian child living in England, I was in awe of our two-storey Cambridgeshire house and loved bouncing down the stairs on my bum. When we returned to Australia, I was dismayed to return to bungalow life. Even though our Wagga Wagga house had a much bigger floor area. 

I mostly like living over two floors, but my two club feet, arthritic knees, and left ankle frequently disagree

Now I’m back in the UK and I’m the proud owner of a semi with stairs. Whilst I mostly like living over two floors, my two club feet, arthritic knees, and left ankle frequently disagree. Before I’ve loosened up my muscles and joints in the shower, I can often be seen in the mornings clinging to the banister, making my way downstairs like a clumsy upright crab. 

This causes me to look wistfully at the cute bungalow around the corner. Is it time for me to go back to single-storey living? Or if I give up on stairs, am I giving up on life? 

Worse still, would I end up developing so-called bungalow legs if I sold the semi? Would I hasten my own physical decline, watching my already unimpressive leg muscles waste away, simply by living in a house where I get to sleep on the same floor as my kitchen? 

Leg muscles love stairs

Helen O’Leary, physiotherapist and director of Complete Pilates, says that living in a house with stairs can be a great way to increase your step count, boost leg strength and help with conditioning, whether you’re going upstairs or down. You can even get a quick cardiovascular boost every time you use the stairs. It’s not just about legs.

…we use our muscles to absorb energy and control our descent, especially the quads at the front of our legs.

“Stairs challenge your legs in different ways than normal walking, and going up and down stairs works your legs in different ways,” she says. “For example, when we walk upstairs, we need power from muscles such as our glutes, quadriceps and calves to help propulsion forwards and upwards.”  

Whilst when you go downstairs, Helen says, we use our muscles to absorb energy and control our descent, especially the quads at the front of our legs. 

On the way down the stairs, we need our muscles to absorb energy and control our descent, particularly our quadricep muscles at the front of our legs. Using the stairs requires more energy than say walking, therefore we get a greater cardiovascular effort which contributes to our overall fitness.” 

OK, so I’m tempted to maintain my upstairs-downstairs existence for a wee bit longer. 

Use it or lose it

Are there any down sides to having stairs?

Helen says there are however some instances where living with stairs can damage your physical health. These include conditions that affect your muscular or skeletal system (er, that’d be me then…), cardiovascular system, or neurological system, all of which can make stairs a challenge. 

“This might be because taking the stairs causes you pain. Or because it wears you out physically and you’re unable to complete other tasks. Perhaps because you find balancing on the stairs hard, and are worried it might cause a fall,” Helen explains. 

“there are however some instances where living with stairs can damage your physical health”

“In these instances, having to use the stairs continually throughout the day in your own home can be detrimental to physical health by causing more pain, increasing fatigue or breathlessness or it may become unsafe.” 

With knees and ankles that are about 20 years older than I am, what should I do? I could sell up, find myself a nice step-free house and risk bungalow legs, but that sounds a bit drastic. 

How can you avoid bungalow legs if you don’t have stairs?

Helen says there are rails and walking aids that can make climbing stairs easier, without having to go the whole hog and install a stairlift. And, unsurprisingly, seeing a physiotherapist about an exercise programme to help strengthen the muscles and cardiovascular system is a good idea. 

In particular, Helen recommends squats, sitting-to-standing exercises with a chair, supported lunges, and heel raises. All of which can be done at home without forking out for expensive exercise equipment. 

Finally, Helen advises: “When you’re outside, consider using stairs wherever you go – whether at the shopping centre, taking stairs instead of the lift – substitute what you used to do at home out in the world!” 

That all seems like a pretty good plan to me. Long may bungalow legs be avoided! Even if one day I cave in and make an offer on the house around the corner. Or maybe I could compromise and buy a crofter cottage in the middle of nowhere. So I can still exercise my corgi-like pins every time I need to buy a loaf of bread. 

Georgia Lewis

In a career that has spanned Australia, the Middle East and the UK, Georgia has written about all sorts of things, including sex, cars, food, oil and gas, insurance, fashion, travel, workplace safety, health, religious affairs, glass and glazing… When she’s not writing words for fun and profit, she can usually be found with a glass of something French and red in her hand.

The post ‘Bungalow legs’: Will you sacrifice your fitness if you don’t have stairs? appeared first on Silver Magazine.