Observations in Fitness: The World and One-On-One
From the world, personal trainers have opportunities to learn from various research findings and professionals. We are extremely lucky. Menopause, osteoporosis, cancer, and Parkinson’s are just a few of the topics that are not only circulating through conversations and social media channels, but they are also topics that I see and hear about in everyday life. What these and other conditions and concerns have in common is that exercise helps to ease symptoms and supports the person with these conditions. Research has helped us to understand these conditions and how to specify the exercise prescription - movements, frequency, and intensity. Here are some questions I have either gotten asked recently or have come across lately. Today I’ll touch on Perimenopause/Menopause and Parkinson’s.
Perimenopause/Menopause:
Where to start? Listen to your body and your mind. What aches and pains do you have? What do you like doing? How much rest do you need? What schedule is going to help you the most?
Is weight training necessary? Yes
Do I need to be lifting barbells? No. People mistake “heavy lifting” for having to lift barbells. The important thing to do is to challenge yourself.
Get your heart rate up!
If you typically lift weights that allow you to do 15+ reps, it is time to move up in weights. *If you have an injury that doesn’t allow this yet, then of course follow your plan.
Variety! Our bodies love variety! Sprint, play an open exercise (tennis, pickleball, basketball, soccer, tag, dance, trail walk/hike/run, etc…)
Don’t forget about bodyweight exercises! Not only do bodyweight exercises increase muscular strength they can also increase mobility and flexibility!
Do I need to eat differently? Yes, probably. If you were someone who could eat processed food in your youth, now is the time to take in vegetables, fruit, and protein. Eat as close to the food’s natural source as possible, meaning little to nothing has been altered to the food for are going to put into your mouth. It’s easier than you think!
Sleep? Yes, sleep is important. We need to focus more on our sleep when we reach a certain age.
Can I still enjoy a drink? Sure, if you want to. Will drinking disrupt your body? Definitely. Try to drink alcohol as sparingly as possible. Alcohol is a toxin. Find other ways to give you that release or escape or whatever it is that you feel like you need alcohol for… find another way to achieve whatever you are seeking. Examples: dancing, writing, meditating, talking to a friend, watching a funny movie, going for a walk with friends.
Parkinson’s Disease
I was just telling someone today that even though Parkinson’s is devastating, it’s probably my favorite condition to work with. That sounds weird, I know. But, to me, working with Parkinson’s clients allows them and myself to play like kids again. Yes, flexibility, coordination, balance, and strength exercises are all a part of the program. But we play games as we work on those areas, which is a lot of fun. Through my work with clients, I’ve found that being playful takes them out of the fear and struggles they are facing. We aren’t working together to lose belly fat, like most personal training hopes, we are working together to stave off the advancement of Parkinson’s symptoms - tremors, freezing, falling, losing balance, trouble with or declining ability with swallowing, lifting the knees/toes to prevent falls, crossing the midline - brain-body connection, etc…
It is 100% a devastating disease, but I love helping people stay on their feet and keep them moving forward.
Cancer
With cancer, we need to do all the things that we all need to do to gain health and wellness. But, treatment changes things a whole lot.
Should I keep exercising? Yes. Exercise and listen to your body. Some days you may have a ton of energy, and other days you may not.
Should I stretch? Yes, stretch. If you’ve had surgery, check with your doctor about your limitations and adhere to their recommendations. But don’t be afraid to stretch when they suggest that you stretch.
Should I lift weights: Yes. Again, listen to your body and work with someone with cancer exercise experience to help keep you strong.
What else can I do? Go for gentle walks, connect with friends you feel comfortable with, meditate, find moments of joy and moments of laughter.
Neurodiversity and exercise coming soon! :)
