Senior Fitness With Meredith

Greetings and thanks for joining us on the podcast today!For this episode, we wanted to get back to the basics of weight loss. There is so much information available now about losing weight that it’s easy to get overwhelmed.What weight loss strategies are best for you? How can you ensure that they will work?These are all questions we ask ourselves as we start out on our weight loss journeys. No two paths will be the same as everyone is different. Knowing the basics of how to lose weight is important when it comes to being successful in a way that works for you. Diving into this episode, we discuss everything you need to know to get started. In This Episode You Will Learn:1). How it can be overwhelming when learning about weight loss because of all of the information available online which can lead to mis-implementing a weight loss plan that doesn’t lead to the results you are looking for.2). Meredith’s recommendations on how often you should be exercising per week and some great cardio exercises you can incorporate into your weekly workouts that can help ignite your weight loss.3). Why strength training and building muscle benefits when it comes to weight loss. Debunking the myth that putting on muscle weight doesn’t help you lose weight.4). Why keeping track of nutrition and what you’re eating is just as important or perhaps more than just exercising on a regular basis when it comes to successful weight loss.5). Why it’s important to take time to learn how many calories are in the foods you regularly eat and what your caloric intake should be per day to give you a better idea of how many calories you consume in one day.6). Why weight loss and “dieting” doesn’t mean you can never eat some of your favorite foods again. Moderation and balance is what’s important and making sure you primarily take in healthy calories but also not depriving your body of what you crave from time to time.7). Why true weight loss isn’t about measuring numbers on a scale but feeling good about how you feel. Creating the “habit” of eating healthier and exercising regularly is the main goal and weight loss will be a side effect of that. ///Thanks again for joining us today. We hope this podcast is helpful to you and your goals of gaining health which leads to losing weight but more importantly feeling better overall.Your journey to a healthier you is your own to follow and staying on course is what it’s all about. Hopefully, we can help you get started on the right track and celebrate your success!Til the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Hello and thanks for joining us today for this great episode!On today’s podcast, we’re diving into something that affects everyone, especially in our seniors. Stress!Stress affects everyone on a daily basis and depending on who you are, what you have going on in life and many other factors, stress can wreak havoc on your mind a body.Seniors especially deal with stress on a daily basis. The idea that they aren’t as stressed as younger generations because they are retired and have less to worry about is very far from the truth.Dealing with stress is important and we all do it differently. However one f the best ways to counteract the effects of stress is regular exercise. No matter what age you are, this is one of the best ways to bring your stress levels down and allow you to focus.This also means seniors as well. We are never too old or too young to learn how to handle the challenges that stress brings upon us.In This Podcast You Will Learn:1). The myth that as you get older, there should be less stress with retirement etc. and how seniors carry immense amounts of stress dealing with life events that occur during later stages in life.2). Some things you can do outside of exercise that can help manage stress levels on a daily basis including working on your breathing, talking to someone or focusing on a hobby or activity.3). How there is a direct link between physically feeling better from exercise and feeling better mentally and emotionally about yourself and your environment.4). Some examples of workouts or exercises you can try at home that will help you deal with stress levels as well as referrals to the workouts we offer for free at www.SeniorFitnessWithMeredith.com/workouts that will help you manage your stress.5). How both cardio and weight training help you focus on the task you are doing and help get your mind off of the things that are contributing to your stress. 6). The benefits of adopting breathing and meditation as stress deterrent techniques and how this is also true for high impact type cardio exercises. Getting your heart rate up or slowing down through meditation both have significant benefits.7). How often you should be exercising on a weekly basis to help make a difference in managing your stress. ///Thanks again for joining us today. Our hopes are that this helps inspire you to adopt a fitness regimen if you find yourself challenged by a stressful life.It is proven that exercise can help with the demands that stress brings upon our bodies and minds and hopefully you find this true as well.Til the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Hello and thanks for joining us today on the podcast!In this episode, we are discussing one of the more popular items of workout equipment that we found our seniors love to use, resistance bands!Resistance bands are one of the best ways to add strength training to any workout. They are very versatile and can be used to work just about any body part.Adding resistance to your exercises is a great way to build muscle which will help you with balance, posture and keep you flexible. Doing common things every day like lifting objects, moving through crowds or just walking up stairs all require good balance and having strong limbs will help keep you active. Resistance bands are very easy to use and are perfect for your “home gym” or workout area since they require no space and can be packed away easily.In This Episode You Will Learn:1). What resistance bands are, what they are made of, how they got popular and the basics of we can use them.2). A quick break down of how resistance bands come in different “weight” sizes and how that can benefit you as you get stronger.3). Some great examples of upper body workouts you can do with resistance bands. For examples visit us at www.SeniorFitnessWithMeredith.com/workouts4). More great examples of how you can use resistance bands to work your lower body like legs, hips etc. For examples visit us at www.SeniorFitnessWithMeredith.com/workouts5). Tips on how you can get started with resistance bands and some things you can keep in mind when deciding what weight to start with.6). Why resistance bands make a great addition to your home workouts and also the benefits of being able to travel with them to get workouts in when you’re away from home or your gym.///Thanks again for joining us for this episode. We hope you have gained some insight into how resistance bands are a great “low impact” way to add strength and stability to your whole body.If you haven’t tried them yet then we hope this episode gives you some insight into their benefits.Til the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Hello and thanks for joining us for this episode!We wanted to devote a full podcast to osteoporosis and how that can affect your active and physical life. Osteoporosis is a very common disease and is a condition in which the bones become weak and brittle often causing complications during falls or other physical activity that can threaten a bone break.The disease is responsible for an estimated two million broken bones per year, yet nearly 80 percent of older Americans who suffer bone breaks are not tested or treated for osteoporosis. One in two women and up to one in four men over age 50 will break a bone due to osteoporosis.So how does this affect you if you suffer from this disease and yet still want to live an active lifestyle with exercise and physical activity?Obviously there are safety concerns that must be taken into consideration but that doesn’t mean you have to live a non-active life.In This Episode You Will Learn:1). What osteoporosis is and why this is cause for concern in our senior population.2). Answering the question “Can I still exercise with this disease?” and why it’s so important to know what will work for you.3). Some of the reasons why exercise is avoided by those who live with this disease and how the fear of falling or breaking a bone can sideline someone for partaking in physical activity.4). Great examples of exercises that you can do to help strengthen the body which is your best defense against falls or breaks which are low impact and use light weights and resistance.5). Tips for healthcare workers or physical trainers on how listening to your patients and clients are important and understanding their limitations or needs to better serve them.6). Some motivational tips on staying active even if you live with this disease and why it doesn’t have to stop you from being active, healthy and feeling great.///Thank you again for joining us. Osteoporosis is a very common fact for many baby boomers and can affect the way we live our lives. Fear of falling or having a bone break can sideline us mentally yet it doesn’t have to be that way.We hope this podcast provided some insight into how you can still live a very active lifestyle while managing this disease.Til the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Hello again and thanks for swinging by for this episode of the senior fitness podcast with Meredith.In this sit down session, we are talking about one of our favorite subjects: In-Home Workouts!Why are these kinds of workouts so much fun to talk about? Because you don't need a gym or in some cases, even equipment to do them!Gym memberships are all the rage these days and we can easily see why. Physical fitness is becoming more popular among many age groups especially baby boomers and gyms want to capitalize on this.But do you really need to go to a gym to feel good and exercise? We think that you can still get a great low or high impact workout at home with little to no equipment necessary.By sticking to a weekly routine and saving that gym membership fee, we believe that you can stay in shape, feel good about yourself and save money all at the same time. You can even invite a friend over to exercise with you!In This Podcast You Will Learn:1). How working out at home has become easier than ever with all of the available resources online, especially our YouTube channel and website www.SeniorFitnessWithMeredith.com!2). How there is a growing demand among seniors to gain more access to fitness and wellness resources whether that would be online or in the home or living centers.3). Some of the pros and cons of exercising at home and how these could either benefit you or be difficult to manage depending on your lifestyle.4). Examples of some great in-home workouts that will work your upper and lower body and that don't require any equipment.5). Why resistance bands are great for workouts at home because they are cheap, easy to use and don't require any extra storage space.6). How you can still get a great cardio workout at home or in your neighborhood without the need of a treadmill or stationary bike.7). Why getting used to working out at home also means you can workout anywhere like vacations, trips to visit relatives or just about anywhere without relying on a gym membership.///Hopefully after listening to this episode you will feel just as inspired as we are at team Meredith about workouts that you can do in your very own home.Gyms are great and have perks that you may not have in your residence but that doesn't mean they are the end-all way to get exercise. Far from it as you can see.We hope you enjoy this episode and you find the motivation to save that gym money and use what you already have to feel great every day.Til the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Thanks for joining us on this weeks podcast! For this episode we will be discussing important information on falling prevention in seniors.According to the U.S. Centers for Disease Control and Prevention: One in four Americans aged 65+ falls each year. Every 11 seconds, an older adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall. Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults. Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.Source:  https://www.ncoa.org/news/resources-for-reporters/get-the-facts/falls-prevention-facts/Fall prevention awareness is crucial to sustaining a healthy and active lifestyle as a senior. Moreover, if you work in health care, having people knowledge about fall prevention can help you and others in times of need.In This Podcast You Will Learn:1). The overall definition of what fall prevention is and why it is a cause for concern in seniors.2). The different kinds of injuries that can occur during a fall and how it can go un-reported thus causing after effects that can be serious later on.3). Why being aware of your surroundings and slowing down will greatly reduce the chances of a fall. Also, being mindful of your own movements will help with avoiding serious falls.4). How keeping your body strong by exercising and focusing on areas like your core, back and legs will allow you to build good balance and strength for support.5). Different types of exercises that will help build your muscles and core strong that you can do at home, anytime.6). How using assistive devices like walkers or cranes can help with your balance and strength and tips on how to use them correctly.7). How the fear of falling can affect confidence and ways to go about building up your confidence so that fear doesn't affect your choices in life.///Thank you again for joining us today on the podcast. Going into detail about fall prevention was one of our goals this year as it affects so many seniors in our communities.Keeping yourself aware of the problems it causes not just for seniors but for their loved ones is an important step into preventing these events.Til the next episode!Team MeredtihSupport the showSee omnystudio.com/listener for privacy information.

Hello again and thanks for joining us for this week’s podcast!For today’s discussion we’re diving into the best cardio based exercises for seniors ages 65+. Cardio exercise has many benefits and should always be included into your weekly routines. The good news is that there are many ways to get cardio exercise in and in some ways may be much easier than you think.No matter what age you are, ability, limitation or flexibility, cardio health can be achieved with simple movements and modifications. Being in great cardio shape helps greatly with things like going up and down stairs, walking, carrying grandbabies, swimming and many more daily routine type activities.In This Podcast You Will Learn:1). The definition of great cardio health and why it’s so important to us at any age. So many activities we do everyday are affected by our cardio shape.2). Why walking is one of the best exercises for seniors and how you can vary your speed and or incline to get a great workout with just a simple activity.3). The benefits of riding a recumbent bike and how it’s great for folks who may have issues with knees and joints. It’s a great way to get a low impact cardio work out in even if you have physical limitations.4). Why working out in water or “aqua” workouts are a great way to get your cardio exercise in due to it’s supportive and low impact nature. There are many moves and routines you can do in water which may be difficult on land,5). Some great examples of easy cardio workouts that you can do in the comfort of your own home, in a chair or in any room of your house. Cardio exercises can be done anywhere!6). How adding light resistance to your cardio workouts (hand weights etc) can help with building up your cardio health much faster as well.///Thank you again for listening to us today. Hopefully this episode has inspired you to adopt some great cardio exercises into your weekly routines on a regular basis.Of course all of the activities mentioned here in this podcast are great for all ages. Good cardio health is the foundation for everyone to build an active lifestyle on and will give you the energy you need to conquer your day!See you at the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Hello and thanks for joining us on this week's episode!This podcast is all about working out in the water or "aqua workouts". This could mean many things but primarily we are referring to exercising in some kind of pool or could also be at a beach setting.There are many benefits to getting your exercise in a pool. Being in water is easier on your joints and muscles because of the buoyancy of the water, not to mention helping with balance and control of your movements.Of course if you choose a beach setting, the open ocean behave differently than a pool but still has great opportunities for strengthening your balance as well.Swimming laps is good for your cardio health and also provides great resistance training at the same time.If you've never considered working out in a pool then hopefully this episode opens you up to the idea. Especially if you already have existing join or muscle issues.In This Podcast You Will Learn:1). A few reasons and benefits you gain from working out or exercising in the water like less pressure on your joints and knees.2). How joining a good water exercise class can make a big difference in teaching you new movements and workouts that you might not have been able to do in normal land based classes.3). Why safety should always be taken into consideration first when entering the water for a workout and the importance of either working out in a group or letting someone know you are exercising in the water in case of emergency.4). The benefits of getting a workout at the beach in the water and how it differs from exercising in a pool under more controlled circumstances.5). Why joining a water class can also be a social experience as well with other members that can make working out in a pool lots of fun!6). Learning about "Aqua Therapy" and the benefits of having physical therapy sessions in a pool setting. ///Thank you again for visiting us for this episode! Aqua workouts are a great way to mix up your exercising and keep things fresh! Doing simple laps, stretching, balancing, arm and leg movements all benefit your body in a low impact manner and helps ease the pressure your joints would feel during a normal workout.We hope you give water workouts a try if you haven't already!Til the next episode,Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Greetings and thanks for swinging by for this week's podcast!For this episode we are wrapping up 2019 and talking about how you can establish new health goals for 2020 and also how to make sure you stick with them.Setting goals and following through to achieve them can be difficult to do. Everyone looks at things he or she wants to improve and a new year is always a popular time to try and do just that.But how do we stick to them?For our last podcast of the year, we wanted to discuss this idea of setting goals or "resolutions" and what that really means. It's not always easy to keep them going especially if your goals are health based.Lose weight, eat better, get more rest, more exercise etc. These are all common goals we all have at one point or another and hopefully this podcast will help you plan your goals and conquer them!In This Podcast You Will Learn:1). Why setting "goals" instead of "resolutions" is a better way to approach the things you'd like to accomplish in the new year.2). How  setting goals and looking to better yourself health wise isn't tied to age and how seniors still take advantage of setting health goals as any other generation would.3). Some great tips on how to get started on your fitness goals and some resources and ideas you can look into in your own communities.4). Ways that can help you stick to your goals and keep you motivated to work on them when the initial excitement phase has decreased.5). How healthcare workers or trainers can/should help motivate you to stay on track and hold you accountable for the goals you have by using positive feedback and progress meters.6). Some insight into the growth of the senior generation adopting better health habits like exercise and diet and how it's creating a healthier generation.///Thanks again for joining us today. Setting goals and sticking to them isn't easy. We all want to improve ourselves and if your goals are to get healthier with exercise and diet this next year then hopefully you found this episode useful to you.No matter what your goals are, being able to focus on what you want to achieve and doing the things necessary to stick to them is key in being successful.Happy New Year and we will see you at the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.

Hello and thanks for joining us on this episode of the Senior Fitness Podcast with Meredith.Today's discussion focuses around "High Intensity Interval Training" or "HIIT" workouts for short. If you exercise regularly or keep up with workout trends then you may have heard of this term before.But what it is it?Hit workouts can pretty much be summed up in their name... high intensity movements that get your heart rate up for short bursts of time followed by a small rest period and then repeated over multiple sets.However, the moves you do and the exercises you fit into those "work" periods can vary greatly depending on your age, level and condition. The good news is that anyone can do them, including seniors!In This Podcast You Will Learn:1). The detailed definition of a HIIT workout is and how it compares to a normal workout routine when it comes to your cardio health.2). How HIIT workouts still apply to seniors and how they can help your lung capacity, mobility and everyday activities.3). Some great examples of doing a seated HIIT workout that applies to anyone who may prefer sitting while working out. You can still reap the benefits of HIIT training!4). More examples of a full body HIIT workout that incorporates cardio and weights (resistance) but also without weights. The movements will still benefit your health.5). How often HIIT workouts should be included into your weekly exercise routines and why you should always go at your own pace. ///Thanks again for swinging by the podcast today and joining us for our HIIT workout discussion. These type of workouts can be useful to anyone if done correctly and with the right up front preparation.The benefits of incorporating HIIT workouts into your own routine can help jump start your cardio and strength conditioning and improve your overall health.Researching before you start is important especially if you have limitations or are new to exercising in general. We highly recommend you do a little bit of research on what movements would work best for you first before diving in.Once you have a plan for what you'd like to try for your HIIT workout, give it a go and try to stick with it a few times a week. You'll definitely start to feel a difference in your overall health.Thanks again and we'll see you at the next episode!Team MeredithSupport the showSee omnystudio.com/listener for privacy information.