Decreased Risk For Fall: Improving Balance for Seniors

Decreased Risk For Fall: Improving Balance for Seniors

The Perfect Workout Client happy that she improved her balance

How Beth Decreased her Risk For Fall in 6 months

A progressive neurological condition that affected Beth Johns’ coordination and balance was slowly increasing her risk for a harmful fall.

As she approached her 60s, Beth stopped trying to manage her health and fitness alone and sought out an exercise program at The Perfect Workout.

Beth lives with a condition called Ataxia.

What is Ataxia?

“Ataxia describes a lack of muscle control or coordination of voluntary movements, such as walking or picking up objects.” (Mayo Clinic)

This condition can cause:

  • Poor coordination
  • Balance problems
  • Unsteady walk and a tendency to stumble
  • Difficulty walking in a straight line
  • Difficulty with fine motor tasks, such as eating, writing or buttoning a shirt
  • Change in speech
  • Involuntary back-and-forth eye movements (nystagmus)
  • Difficulty swallowing

Beth in particular, would often feel unsteady on her feet and easily lose her balance. 

“I've fallen a few times and was really worried and discouraged that my condition was progressing much faster than I had expected it to. The more I worried about it, the less I felt like doing.”

Beth was approaching her 60th birthday and knew she needed to take a different course of action. 

She tried doing strength and balance DVDs on her own but found it was hard to stay motivated. 

Beth knew that joining a gym wouldn't work for her because she really needed the one-on-one support. She needed someone there to guide her, teach her how to exercise correctly, and keep her accountable.

Woman Celebrating International Ataxia Awareness Day

After doing her research, Beth found The Perfect workout. She felt reassured when she saw people her age improving some of her same areas of concern, like falling

The idea of being able to see results in 20 minutes, twice a week without having to be in a public setting was very appealing. 

In November, 2020 Beth joined the Southwest San Jose studio and began her training program.

Beth’s goal was to strengthen her core and increase her overall strength to decrease her risk of falling. She had also recently had been diagnosed with osteopenia and knew it was important to do weight-bearing exercise to improve her bone density

Within 7 months, Beth has noticed significant improvements.

  • Gained strength
  • Back isn’t stiff in the morning anymore
  • Improved her posture and has good balance on her feet
  • Can squat down and stand up without falling over
  • Physical therapist says she’s improved a lot in the past year.
Testimonial Improved Balance From Wife with Husband

“All of the trainers I've worked with have been wonderful. Patient and encouraging. They've pushed me to do much more than I thought I was capable of. Candice got me started. Maria and Kylie have definitely kept me going!”

 

Feeling physically stronger and steadier makes Beth feel like she’s taken charge of her Ataxia and has greatly improved her mental wellbeing. She now sees that Investing in her physical health is an investment in her future, especially as she gets older, and encourages others to do the same.

 

“Friends that I haven't seen in a while say that I really look great! I definitely feel more confident. I know that it's only going to get better.”

 

The Perfect Workout is for regular people, just like Beth. It's not intimidating. It's a personalized experience and the trainers are there to help support your success. And it’s possible to see results in just 20 minutes, twice a week.

Exercise for Seniors: A Workout you can do!

finally, a workout you can do for the rest of your life

Male personal trainer with female member working in studio

Strength is the underlying factor in independence.

It’s a well-known fact that strength, along with muscle, decreases with age.

As our strength drops below the level required to perform daily activities, we cross the threshold of independent to dependent.

One way to avoid dependency in old age is to strength train.

When it comes to strength training with the elderly, though, some people may have some concerns. In this article we will dive into how older adults can benefit from slow-motion strength training and why it's a workout you can do for a lifetime.

how old is too old for strength training?

Researchers in Denmark set out to answer this question with a study that split 23 men and women, between 85 and 97 years old, into either a strength training or control group for 12 weeks. The participants were mainly living in nursing homes or at their own homes, although just about all of them were dependent.

The strength training routine was performed using heavy weights on the leg extension only, which trains the quadriceps. Training sessions occurred three times per week, and the load used was adjusted every two weeks to stay at 80% of the latest one-rep max.

In addition to the one-rep max test, the training men and women performed pre- and post-study tests for isometric strength at four different knee angles. Muscle biopsies were also used to see the change in muscle fiber size.

The results were as follows:

  • Isometric knee strength increased at all four positions, with an average increase of 37%.
  • Overall muscle size increased 9.8%.
  • Type 2 muscle fibers increased 22%.
  • Also, no injuries were reported during the training.
  • The control group (who didn’t perform any strength training) experienced no changes in strength or muscle size.
arx adaptive resistance exercise

the importance of type 2 muscle fibers

Type 2 fibers produce the greatest amount of strength and power. For athletes, type 2 fibers are the ones responsible for producing efforts such as sprinting, swinging a golf club, throwing a ball, and jumping.

In people who struggle with daily activities, these fibers provide the power necessary for getting out of a chair, holding a bag of groceries, or even holding an arm up to blow dry or comb hair.

Research has consistently shown that aging causes type 2 fibers to deteriorate quicker and to a greater extent than type 1 fibers (which perform basic high endurance, low strength tasks like standing, walking, etc.).

Increasing type 2 fiber size is of greater need for seniors.

As a result of strength training for 12 weeks, men and women with an average age of 89 years gained significant strength and increased muscle tissue while no injuries were noted.

How old is too old? Here’s a quote from the researchers:

“We believe that it is never too late to improve muscle function and increase muscle mass and therefore recommend that greater focus should be placed on heavy resistance exercise training in the future rehabilitation and preventative treatment of the elderly population.”

arx fitness locations Menlo Park

reverse the effects of aging

Two studies, performed by separate groups of researchers in Spain, provide hope that even some of the oldest adults can reverse some of the effects of aging to improve their independence and functional abilities.

The participants in these studies performed two to three months of strength training and benefited by gaining strength, muscle mass, balance, and became more capable of performing basic living activities… and just about all of these individuals were in their 90’s and lived in nursing homes.

“Sarcopenia” is the term for muscle atrophy (losing or shrinking muscle size) and strength as we age. The average strength loss is about 15% by our 65th birthday.

arx fitness locations Menlo Park ARX

In 2014, 13 men and women, with an average age of 93 years, completed about three months of twice-weekly strength training along with balance and gait training.

At the conclusion, these individuals were quicker to rise from a chair, were able to stand from sitting more frequently within a small period of time, demonstrated better balance, and became stronger and more muscular.

Strength gains were noticed in the upper and lower body, including muscles that move the knee and hip joints.

Another study, published in 2011, featured eight weeks of only strength training for men and women between 90 and 97 years old. In this study, the participants trained three times per week. Lower body strength increased about 17%, or an increase of 23 lbs. in the maximum amount they could leg press.

When looking at these results, it’s clear to see that we have a choice in how we age. Our actions play a role in how much muscle mass and strength we have as well as how functionally-able we are in our older years. Strength training provides us with an opportunity to control those factors for the better, even in our 90’s! I think the researchers in the 2011 study summarized the point well in their final statement:

“These findings support that regular physical training, with a special focus of resistance exercise, is feasible and useful over the entire lifespan.”

Cadore, E. L., Casas-Herrero, A., Zambom-Ferraresi, F., Idoate, F., Millor, N., Gómez, M.,…& Izquierdo, M. (2014). Multicomponent exercises including muscle power training enhance muscle mass, power output, and functional outcomes in institutionalized frail nonagenarians. Age, 36(2), 773-785.

Serra-Rexach, J. A., Bustamante-Ara, N., Hierro Villarán, M., González Gil, P., Sanz Ibáñez, M. J., Blanco Sanz, N., … & Lucia, A. (2011). Short-term, light-to moderate-intensity exercise training improves leg muscle strength in the oldest old: a randomized controlled trial. Journal of the American Geriatrics Society,59(4), 594-602.

Kryger, A. I., & Andersen, J. L. (2007). Resistance training in the oldest old: consequences for muscle strength,fiber types, fiber size, and MHC isoforms. Scandinavian journal of medicine & science in sports, 17(4), 422-430.

Stay Upright to Stay Alive. STRENGTH TRAIN

Stay upright to stay alive. Strength train

Fitness Training Mill Valley CA

Every 11 seconds, an older adult is treated in the emergency room for a fall. Every 19 minutes, an older adult dies from one (CDC).

Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.

To avoid battling the trauma of a fall, strength training is the solution. Here’s how…

Older adults who strength train, even for as little as two months, are less likely to fall.

This is likely due to the importance of strength itself, which is a large underlying factor in

Balance.

The Center for Disease Control states that one in every three adults at least 65 years old fall every year. About 20-30% of these falls lead to injuries of some kind. When considering these statistics, it’s no surprise that falls are the leading cause of fatal and nonfatal injuries in older adults.

Part of the reason why falls are so dangerous for older adults but less so for middle-aged adults or children is due to bone density.

Osteoporosis, a disease of low bone mass, is most common in older adults, especially post-menopausal women. Men and women generally start losing bone density in their mid-thirties but this trend doesn’t become significant until around 55 years old.

Strength Trainer Mill Valley CA

As bone mass decreases, bones become hollower and break easier, even with a soft fall from a standing position. Effective strength training can slow bone density loss, and even reverse the process and increase bone density in many people. Strength training can prevent falls from occurring too.

Two studies focused on adults between 85 to 97 years old strength training and measured rate of falls before and during training. One study, published in 2014, noticed an increase in balance and a lower rate of falling during 12 weeks of strength training when compared to the months prior to training.

In a 2011 study, older adults who strength trained experienced an average of one less fall during the eight-week training period when compared to a control group that only performed stretching. A 2013 research review of 107 fall prevention studies showed that strength training led to lower fall rates 70% of the time.

The participants in both groups experienced another benefit which may explain why balance and fall rates improved: they gained strength in muscles that control their knee and hip joints. Strength dictates the ease of the body to move, especially when overcoming obstacles such as walking on unstable surfaces or over objects.

Fitness Trainer Mill Valley CA

The worst kind of Fall

There’s a condition which is responsible for taking the lives of about one of every four people who suffer from it within one year of developing it. It is something that we’ll all face the risk of, and it affects both men and women as we age. It’s not heart disease. It’s not diabetes. It’s a hip fracture. 

About 1.6 million hip fractures occur yearly, a significant increase from the early 1990s. Hip fractures largely happen as the result of falls along with osteoporosis. In other words, hip fractures are merely the awful consequence of two ongoing issues: poor balance and weak, hollow bones. Balance is largely an issue of weakness.

A collection of 30 studies found that adults, 65 and older, were at a much greater risk of falling when having very little strength. The individuals with the weakest lower body muscles were 76% more likely to suffer a fall. For all individuals who did suffer a fall, the ones with the weakest legs were three times more likely to fall again!

Strength Training Falls Church

Does strength training reduce all risks?

You might be wondering, does strength training address ALL areas that contribute to fractured hips? Does resistance exercise improve bone strength, balance, muscle strength, and reduce fall risk? Researchers from the Netherlands and Belgium assessed 28 studies using strength training or various types of activity to see what practices are effective for reducing falls and fall risk factors. Twenty of those studies focused on strength training. Here are the key results:

  • People who strength trained gained strength in every study that measured strength.
  • Those who strength trained improved bone density in the lumbar spine, hip, and thigh in most cases.
  • Strength exercise also led to improvements in walking speed, static balance, and balance while moving.
  • Finally, and perhaps most importantly, fall risk decreased. Two of three studies showed large reductions in the rate of falling when comparing strength training towards other programs.

Hip fractures are a common and life-threatening concern. They happen as a result of several issues: weak bones, poor balance/a high risk of falling, and weak muscles. Strength training reduces the overall rate of falling and bone fractures because it increases the ability to balance, increases muscle strength, and makes the bones stronger and more resistant. Stay upright. Stay alive. Strength train today.

  1. Cadore, E. L., Casas-Herrero, A., Zambom-Ferraresi, F., Idoate, F., Millor, N., Gómez, M.,…& Izquierdo, M. (2014). Multicomponent exercises including muscle power training enhance muscle mass, power output, and functional outcomes in institutionalized frail nonagenarians. Age, 36(2), 773-785.
  2. El-Khoury, F., Cassou, B., Charles, M. A., & Dargent-Molina, P. (2013). The effect of fall prevention exercise programmes on fall induced injuries in community dwelling older adults: systematic review and meta-analysis of randomised controlled trials. Bmj, 347, f6234.
  3. Serra‐Rexach, J. A., Bustamante‐Ara, N., Hierro Villarán, M., González Gil, P., Sanz Ibáñez, M. J., Blanco Sanz, N., … & Lucia, A. (2011). Short‐term, light‐to moderate‐intensity exercise training improves leg muscle strength in the oldest old: a randomized controlled trial. Journal of the American Geriatrics Society,59(4), 594-602.
  4. International Osteoporosis Foundation. (2017). Facts and statistics. IOF. Retrieved from https://www.iofbonehealth.org/facts-statistics
  5. Moreland, J.D., Richardson, J.A., Goldsmith, C.H., & Clase, C.M. (2004). Muscle weakness and falls in older adults: a systematic review and meta-analysis. Journal of the American Geriatrics Society, 52(7), 1121-1129.
  6. De Kam, D., Smulders, E., Weerdesteyn, V., & Smits-Engelsman, B.C. (2009). Exercise interventions to reduce fall-related fractures and their risk factors in individuals with low bone density: a systematic review of randomized controlled trials. Osteoporosis International, 20, 2111-2125.

How to Stay Mentally Sharp & Avoid Cognitive Decline

How to stay mentally sharp & avoid cognitive decline

Strength Trainer Newport Beach CA

The thought of getting cancer, getting injured from a fall or getting diagnosed with Osteoporosis are all real fears we want to avoid.

But the scariest thing to many adults is the possibility of mentally slipping.

Forgetting your family, forgetting how to do simple tasks and forgetting who you are might be one of the most terrifying side effects of aging.

Although there’s no one-size-fits-all solution there is one thing scientifically shown to decrease the chances of heading down the path of cognitive decline…

Strength Training.

A high quality life

When you look into the future you want to see a life filled with family, hobbies, adventure, and the ability to do what you want- a high quality life.

Part of having a high quality of life is possessing the mental capacity necessary to keep up with that vision of the future. For this we need to have a healthy memory, awareness, and ability to shift focus within seconds.

In terms of health, strength training is usually discussed as an effective treatment for building bone density, controlling blood sugar, and improving the cardiovascular system.

However, research over the past six years is showing that strength training is also an effective method for improving cognitive function, even in those who show signs of decline.

Fitness Trainer Newport Beach CA

Improving existing cognitive decline

Strength training has been proven to help prevent cognitive issues, as well as improve cognition in those who already are experiencing decline.

Researchers at the University of British Columbia have performed a few studies related to this. Each study included women only. The 2010 study lasted one year with the participants split into three groups:

  • Strength training once per week
  • Strength training twice per week
  • Balance activities and light resistance movements twice per week (control group)


The strength training group trained intensely, typically fatiguing to the point of “muscle success” in about six to eight repetitions.

A couple of cognitive tests were performed before and after the year of training, including:

  • The Stroop Test – a timed test seeing how quickly the participant can read the names of colors when font colors don’t match the name. This measures selective attention, cognitive flexibility, and processing speed.
  • Verbal Digit Span Test – a test requesting the subjects to repeat sequences of numbers that were told to them, providing an assessment of memory.
  • Trail Marker Tests – a series of tests that provide an assessment of several cognitive skills, including the speed at which a person can switch from one focused task to another.


At the end of the study, cognitive performance declined slightly in the control group, but improved by 11 to 13% in the strength training groups.

Personal Trainers Newport Beach CA

Despite being an average of 70 years old, the women who performed strength training became mentally sharper over the 12-month period. In addition, peak muscle power, the key attribute allowing seniors to perform challenging daily tasks, increased by 13% in the twice-weekly strength group.

The 2012 study was a similar experiment but featured an older group of women who had mild cognitive impairment (risk factors for dementia). This study lasted six months and also had three groups:

  • a twice-weekly strength training group
  • twice- weekly aerobic exercise group
  • and a control group that performed balance and stretching movements.

The strength group improved in their Stroop Test scores, memory, and functional changes were noticed in three brain areas (via MRIs).

The effectiveness of strength training on the mind is not limited to women only. A 2007 study at the Federal University of San Paolo found two and three strength workouts per week led to similar improvements in men who averaged 68 years old.

The men in this study also experienced less anxiety, depression, confusion, and fatigue at the end of this study.

Personal Trainer Newport Beach CA

Researchers in Australia tested the theory of resistance training having the ability to boost brain power. 68 women and 32 men between the ages of 55 and 86, all with mild cognitive impairment were observed.

They were randomly assigned to two groups. The first group did weight training twice a week for six months, lifting 80% of the maximum amount they could. The second group did stretching exercises.

“All participants were given cognitive tests at the beginning and end of the study and 12 months after they finished the study. The group that did the weight training scored significantly higher at the end of the study than at the beginning and retained that gain at 12 months. The gain in test scores was also greatest for those who had the greatest gains in strength. The scores of the group who performed stretching exercises declined somewhat.

It's not too late to strive towards improving mental health. With strength training it only takes 20 minutes, twice a week to give you or your loved ones a better chance at a high quality life.

Personal Training Newport Beach CA

More research

Strength training has been shown to be a holistic solution to improving brain function and cognition in general. Here are more studies:

One study done in 2017 looked at adults at least 55 years old, and had:

  • one group doing strength training
  • another group doing some computer version of brain training (puzzles, sudoku, etc.)
  • another group doing stretching, or something that hadn't been shown to improve brain function. (control group)

After six months, strength training by itself was the most effective intervention in all the major areas, including improvements in memory and improvements in Alzheimer's disease score- which predicts the risk for developing Alzheimer's.

You would think “brain training” would have been the winner, but strength training beat it.

In one study, adults in senior living facilities were evaluated on tasks of executive functioning before and after a month-long strengthening, non-aerobic exercise program.

“A total of 16 participants who engaged in such exercise showed significantly improved scores on Digits Backward and Stroop C tasks when compared to 16 participants who were on an exercise waiting list.”

Another interesting study found that cognitive decline is associated with a severe fear of falling: a common fear amongst many older adults.

What’s an easy solution to prevention of falling as well as cognitive decline?

Slow-motion strength training!

CDC recommends it. We provide it.

According to the CDC, there are things you can do to reduce risk of getting Dementia:

  • Maintain a healthy blood pressure level
    • Slow-motion strength training has been proven to lower blood pressure and we’ve helped many clients, like John Abel, get off their blood pressure medication.
  • Manage cholesterol levels with exercise and, if needed, cholesterol medications.
  • Keep blood sugar within a healthy range.
    • Our method has helped clients reduce their A1C levels and get their Diabetes under control
    • “The Perfect Workout is reversing my diabetes and reversing my age. My wife says I don’t even look like I’m in my 50’s.”- Larry H.
  • Get to and maintain a healthy weight.
    • By adding lean muscle mass, your body naturally has the ability to burn more calories, making it easier to lose and maintain weight.
    • Read about some of our success stories here.
  • Reduce hazards in your environment that could lead to falls or head injury.
  • Exercise, including aerobic physical activity.
    • Did you know you can get all the cardiovascular benefits you need from a 20-minute strength training session? Here’s how
  • Get good quality sleep.
    • Strength training improves your ability to fall asleep quicker and quality of sleep
  • Keep your mind active and stimulated, with challenging tasks such as learning a new activity.

The solution is simple

Looking at the research above, strength training offers a unique ability to improve cognitive function in a number of ways, even when signs of decline exist. This benefit can be attained in as little as just one intense workout per week.

Considering that strength training requires minimal time, strengthens bones and muscles, improves cardiovascular health, and the ability to process, recall, and react to life’s demands, it’s hard to see why anyone wouldn’t want to participate.

Liu-Ambrose, T., Nagamatsu, L. S., Graf, P., Beattie, B. L., Ashe, M. C., & Handy, T.C. (2010). Resistance training and executive functions: a 12-month randomized controlled trial. Archives of internal medicine, 170(2), 170.

Nagamatsu, L. S., Handy, T. C., Hsu, C. L., Voss, M., & Liu-Ambrose, T. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Archives of internal medicine, 172(8), 666-668.

Cassilhas, R. C., Viana, V. A., Grassmann, V., Santos, R. T., Santos, R. F., Tufik, S. E. R. G. I. O., & Mello, M. T. (2007). The impact of resistance exercise on the cognitive function of the elderly. Medicine and science in sports and exercise, 39(8), 1401.

Have the strength to avoid a Debilitating Fall?

Would you have the strength to avoid a debilitating fall? He did.

One of the biggest fears seniors have is taking a fall that will negatively change the course of their life.

A few of John Abel’s friends had experienced falls that left them either disabled in a wheelchair or battling a stroke. Falling became very possible and scarier than ever for John.

One day John slipped on black ice, before he knew it his feet were out from beneath him and he found himself on the ground… but he caught himself.

The strength he gained throughout his entire body at The Perfect Workout had prevented him from hitting his head, fracturing his hip, or worse.

John and his incredible story will show you how he was able to tackle one of his biggest fears and make more health improvements in just 6 months at The Perfect Workout than he ever did during 6 years at his previous gym.

Six years of exercise. Zero impact.

John spent six years doing 45-minute workouts, 3 days a week with a personal trainer at a “big box gym.” Their sessions were mostly focused on cardio rather than strength training.

“It didn’t really have any impact.”

He was prediabetic when he began at the big box gym, thinking “I’ll do this to hold my diabetes in check.” His diabetes didn’t get better.

He had hoped to lose weight. He ended up gaining 15 pounds.

He was hoping to get off some of the medications he was on. That didn’t happen.

At the end of 6 years, his contract was up. John, his wife, and their friend decided to leave and go somewhere they could actually get results.

Fitness Trainer Falls Church

He found his solution.

John did his research and discovered The Perfect Workout in Falls Church, VA near him.

“I’ll tell ya I was skeptical. Going from 45 minutes where they were pounding you really hard to 20… I was skeptical. How can it be 20 minutes? How can 10 machines or so make a difference? This is gonna be not intense enough for me. We went. We really liked it.”

He told himself to try it for two or three months and if it didn't work out he’d move on to something else.

It’s been four years since John joined The Perfect Workout and he’s very happy with the changes he’s experienced in his health.

Within the past few years, there was a particularly impactul period of 6 months where John saw the most changes.

In regards to his strength he:

  • Increased his Leg Press Weight from 290lbs to 525lbs
  • Increased his Preacher Curl (biceps) weight from 70lbs to 90lbs
  • Increased his Tricep Extension weight by 20lbs.


“I got a lot stronger.”

After getting bloodwork done in December of 2019, John realized his health was getting better and better:

His cholesterol went down from 200 to 147
His A1C went down from 6.8 to 5.7
His blood pressure dropped by at least 20 points
He’s lost the 15lbs he gained prior to The Perfect Workout

Personal Trainer Falls Church

“My doctor said, ‘I don’t think you need the antidepressant anymore.’ So I got off the antidepressant.”

Both his Doctor and Cardiologist were stunned. They said ‘Whatever you’re doing, continue doing it.”

Faced with a deathly fear.

“For me, I’m 77 years old, to be older, strength is important. I’ve had two medical doctors tell me ‘It really is important that you do strength training.”’

One of the big reasons why strength is so important as an elderly person is to be able to prevent something John is deathly afraid of: falling.

“I’ve known three guys that were business associates that fell and hit their head on something else. One guy fell and hit his head on a desk. One guy fell and hit his head on a step. And then they had strokes or something like a stroke, brain hemorrhage of some sort. They all became disabled, in wheelchairs and stuff like that.
I’m deathly afraid of that.”

About 2 1/2 years after starting The Perfect Workout, John was walking up the stairs in front of his house in the middle of winter. He couldn’t see it, but there was black ice right outside his door.

He had just put on his shoes and they were still warm from sitting inside. With one step, his feet went flying.

“I felt my core tighten up and I caught myself with one hand! And I basically just ended up sitting down! If I hadn’t done that, I would’ve hit my head and I would’ve had the same problem that these other three people have.”

Having the ability to catch himself and not bang his head on the concrete stunned him.

“That’s another reason why I think strength training is really important. Being aware of your core. I see a lot of people my age and they can’t get out of a chair. They can’t get up out of a chair without holding onto a chair or without someone helping them up. I don’t wanna be that. I don’t wanna be that person.”

Strength Trainer Falls Church

No stopping him now.

Once you know how much your life has been changed by such a simple solution of working out twice a week, you don’t stop.

So, when Virginia went on lockdown, John transitioned to Virtual Training. But he was skeptical about starting that too.

“The first few times I thought, Man, I really miss the machines. After about the first two sessions, I’ve gotten into it. It’s easy. There’s no commute. You’re right there in your house. I don’t really need any more equipment. You’ve got the floor, you’ve got walls, you've got the chair, your body, and you have some weights. So, I’m good. “

Having the ability to train virtually is a relief for John now and in the future. “ I think it really does matter in terms of being on vacation or traveling to other places where they may not have a studio, it’s a good idea. It works a lot better than I thought it would. And it’s WAY better than doing nothing.”

Getting older is inevitable, but losing strength, independence and the ability to do what you want to do is not.

If two, 20 minute workouts can help John lower his cholesterol, lower blood pressure and blood sugar levels, lose 15lbs, go off antidepressants and prevent a devastating fall, imagine what they can do for you.

Pin It on Pinterest