Growing Younger - Blog

3 reasons Why Getting Up Off the Floor Becomes Harder After 50 — and What Actually Fixes It

Mon, 26 Jan 2026 21:21:05 GMT

If you’re over 50 and have noticed that getting up off the floor feels harder than it used to, you’re not alone...

And you're probably not just imagining it.

As a physiotherapist with over 21 years’ experience working with adults over 40, I see this issue all the time. People often brush it off as “just getting older”, but difficulty getting up off the floor is not something to ignore.

It’s a clear sign that your ability to function day-to-day is declining — but the good news is, it can get better with the right type of training.

Let’s break down the three most common reasons this happens, and what you can do about each one.

Reason #1: Pain or Inability to Kneel
For many people over 50, kneeling becomes uncomfortable or painful. Knee arthritis, previous injuries, or general joint sensitivity can all make kneeling feel like something to avoid at all costs. Sometimes it gets so bad that it feels like you're kneeling on broken glass.

The problem is that most traditional ways of getting up off the floor involve at least some kneeling. If kneeling hurts, it becomes a major obstacle for getting yourself up off the floor.

How to fix it
The first solution is not strength — it’s technique.
There are proven physiotherapy-based methods that allow you to get up off the floor without putting pressure on your knees at all. These techniques rely more on your arms and a sideways movement pattern, rather than kneeling directly.

In this video I demonstrate a comfortable technique of getting up from the floor without kneeling.

Learning an alternative strategy like this can immediately reduce fear and discomfort, and often restores confidence straight away.

Reason #2: Gradual Loss of Leg Strength
As we age, we naturally lose muscle strength each year — especially if we’re not doing regular strength training. And leg muscles waste away faster than your arms.

How much strength you lose depends heavily on how active you are and whether you challenge your muscles consistently.

Getting up off the floor requires a significant amount of leg strength. If that strength has declined, your body simply doesn’t have the capacity to push you back up to standing.

This is also a major warning sign.

If getting up off the floor is difficult, chances are you may also notice:

Struggling with stairs
Difficulty stepping up onto curbs
Feeling less stable when standing up from chairs

If you do nothing about it, this loss of strength will continue to worsen.

How to fix it
The solution here is progressive leg strengthening, done in a way that respects your joints. The last thing you want to do is aggravate your knee or hip pain if you have sensitive joints.

Even if you have knee arthritis or ongoing knee pain, it is almost always possible to find exercises that:

Strengthen your muscles
Improve function
Do not aggravate your knees

In fact, avoiding strength work often makes knee pain worse in the long run.

Research consistently shows that leg strength tends to decline faster than upper body strength as we age, which makes this even more important to address.

Key muscle groups to focus on include:

Quadriceps (your main anti-gravity muscles that keep you upright)
Gluteal muscles (your “engine” for standing, stepping, and lifting. These muscles help to keep your body upright)
Calf muscles (critical for walking, balance, and propulsion)

Strengthening these muscles has a direct carryover to everyday movements — including getting up off the floor.

Reason #3: Reduced Upper Body Strength
When leg strength declines, the body naturally tries to compensate by using the arms more. You might push off furniture, brace with your hands, or rely heavily on your upper body to stand up.

But if your arm and shoulder strength has also faded, you’re left without a reliable backup system.

This is when people start to feel truly “stuck” on the floor.

How to fix it
Upper body strength is just as trainable as leg strength — at any age.
Even if you have shoulder or arm issues, there are almost always safe ways to:

Improve pushing strength (if your arms are weak doing standing push-ups against the wall might be a good starting point)
Build arm and shoulder stability
Increase your ability to support your own bodyweight

Research shows that people in their 70s and beyond can still make remarkable strength gains when following an appropriate strengthening programme. This programme needs to take into account your current level of fitness and any injuries you may have.

You see, age is not the limiting factor — the absence of the right training is.

Why This Matters More Than You Think
Being able to get up off the floor isn’t just about comfort — it’s about independence, safety, and confidence.

Difficulty with this movement is often an early indicator that overall functional strength is declining. The sooner you address it, the easier it is to reverse.

The three key contributors are:

Pain or inability to kneel
Loss of leg strength
Loss of upper body strength

All three can be improved with the right approach.

Quick Summary
If you’re over 50 and finding it harder to get up off the floor, don’t just ignore it and label it as “just ageing”. See it as useful feedback from your body — and a prompt to take action.

With better movement strategies and a well-designed strength programme, most people can dramatically improve this ability, regardless of their age or training history.

If you’d like to see practical demonstrations and safe strengthening ideas, you can explore our educational resources on the Growing Younger Physio YouTube channel, or seek guidance from a qualified physiotherapist or coach who understands the needs of adults over 40.

Talk to us to discuss your situation and see how we can help. Fill in your contact details here to book an FREE in-person or phone Discovery consultation. We specialise in helping people over 40 achieve their optimal function and quality of life.

Your strength is more adaptable than you think — at any age.

The 5 Simple Strategies That Stop You Gaining 10kg Over Christmas

Fri, 28 Nov 2025 19:36:35 GMT

The festive season is packed with joy, family time, sunshine, BBQs, social events… and let’s be honest — endless food and drink.

It’s no surprise that many people step onto the scales in January and find themselves 4–10kg heavier than they were at the end of November. It’s a common story we see every year at Growing Younger: December becomes a free-for-all, and by the time January hits, people are frustrated, uncomfortable, and unsure where to start again.

But here’s the good news:
You don’t have to choose between enjoying Christmas and maintaining your weight.

For the past eight years, we’ve used five simple, practical strategies to help our clients avoid the usual holiday weight gain — and in some cases, even lose weight during December. These aren’t theories. They’re real-world habits that work for real people.

Let’s break them down.

1. Stay Hydrated (It Stops Mindless Snacking)
Most people are surprised to learn that thirst often disguises itself as hunger. When you’re dehydrated, your body can send “snack signals” — even though what you actually need is water.
And in December, when food is everywhere, those signals are easy to act on.

What to do:

Aim for 2 litres of water a day (more if you’re active or in the heat).
Drink a glass of water before meals and before picking at party snacks.
Keep a water bottle with you — especially at BBQs and Christmas gatherings.

Staying hydrated keeps cravings down, reduces overeating, and helps you stay energised through the busy season.

2. Cut Back on Liquid Calories (Especially Alcohol)
Here’s a harsh truth:
Alcohol is one of the biggest contributors to festive-season weight gain.
Wine, beer, cocktails — they all contain a lot of calories without making you feel full. They’re “extra” calories your body stores easily, and people rarely account for them.
And it’s not just alcohol.
Soft drinks, juices, iced coffees, milkshakes — all add up quickly.

What to do:

Decide in advance how many drinks you’ll have at an event.
Alternate alcohol with sparkling water or soda water with lime.
Cut out sugary drinks completely when possible.
Choose lower-calorie options when you do drink.

This one strategy alone can save you a huge amount of unnecessary calories.

3. Slow Down When You Eat
Your body doesn’t register fullness instantly. There’s a delay of several minutes between eating and feeling satisfied.
When you eat quickly — which often happens at parties and BBQs — you can consume far more than your body actually needs before the “I’m full” signal arrives.

What to do:

Take your time.
Put your fork down between bites.
Enjoy your food, instead of inhaling it.
Pause halfway through your plate and ask yourself, “Am I actually still hungry?”

Slowing down helps you avoid overeating while still enjoying your favourite Christmas treats.

4. Use a Smaller Plate (Your Brain Will Thank You)
This is one of the oldest but most effective tricks in the book:
Your brain wants to finish whatever is on your plate.
When you use a big plate, you naturally serve more food — and eat more food.
But when you use a small plate, you feel just as satisfied with a smaller portion.
It’s a simple psychological shift that works every time.

What to do:

Choose the smaller plate at BBQs and Christmas functions.
Fill it once — don’t keep going back “just because.”
Use this strategy at home too — it works all year.

Less food on the plate = fewer calories consumed = stable weight.

5. Understand Where Calories Come From
This is the most powerful strategy of them all.
If you truly want control over your weight — during Christmas or any time of year — you need to understand calories.
Not to obsess over them.
Not to count every single one.
But to know what you’re eating, and which foods are higher in calories than you think.
For example:

Nuts — healthy, but extremely calorie-dense.
Sausages — surprisingly high in fat and calories compared to lean meats like chicken breast.
Processed foods — often packed with hidden sugars and oils.

What to do:

Look at nutrition labels — especially the calorie section.
Google foods that don’t have labels (e.g., "calories in a handful of almonds").
Learn which foods are “worth it” and which foods you need to keep in small portions.
Remember: 1 gram of fat = 9 calories, while carbs and protein have only 4 calories per gram.

Once you understand calorie density, you’ll make better choices automatically.

Summary
The festive season is meant to be enjoyed — and you can enjoy it without coming into January 5–10 kilos heavier.
These five strategies are simple, realistic, and proven to work for people over 40 who want to stay healthy, active, and confident heading into the New Year.
Use them well, have an amazing Christmas, and start January feeling proud instead of frustrated.
And if you want personalised support through the holidays, or help kickstarting your goals in the New Year, you know where to find us. 🎄✨

Does Glucosamine Really Help with Knee Arthritis? Here’s What the Science Says

Mon, 27 Oct 2025 20:49:33 GMT

If you’ve ever suffered from knee arthritis, you’ve probably had someone suggest to you,
“You should try glucosamine — it’s great for your joints!”

But here’s the thing: not all supplements live up to the hype.

In fact when as part of my post-grad studies I did a sports nutrition paper. And the main message I took away from it was that most dietary supplements don't work... most, but not all. Select few can make a big difference.

So, in this article, I’m going to save you hours of Googling, researching and break down exactly what the research says about glucosamine (and its buddy, chondroitin).

I’ve read through the main studies so you don’t have to — and I’ll tell you exactly whether it seems to help… or not.

What Is Glucosamine Anyway?

Glucosamine is a compound naturally produced by your body. It’s one of the building blocks of cartilage, the cushioning material that keeps your knee joints moving smoothly.

Think of it as a lubricant that helps to reduce grinding, friction and catching inside your joints.

As we get older — and particularly if we’ve had injuries or a lifetime of heavy physical activity — that cartilage wears down. The idea behind glucosamine supplements is simple: replace what your body’s running out of, and hopefully slow the wear-and-tear.

Sounds good in theory.

But what does science say when we actually test it?

🧪 Study #1 – Glucosamine vs Placebo (The Mixed Bag)
One of the biggest studies on this was done about 20 years ago. Researchers compared people taking:

Glucosamine
Chondroitin
Both together
Or a placebo (a sugar pill)

The study ran for 24 weeks (roughly six months).

👉 What they found:
Overall, there was no significant difference between any of the supplement groups and the placebo.
But (and there’s always a “but”), the people who had moderate to severe arthritis at the start of the study did show noticeable improvement when they took both glucosamine and chondroitin together.

So if your arthritis is more advanced, the combination might take the edge off your knee pain — but it’s no miracle pill.

🧍 Study #2 – Moderate to Severe Arthritis (More Promising)
The next study looked only at people who already had moderately severe knee arthritis.
Participants took 1500 mg of glucosamine sulphate once daily for six months.

👉 The result:
This group had significantly less pain and better function compared with those taking the placebo.
So again, there’s a theme here — people with more advanced arthritis seem to benefit more, especially when they stick with it for a while.

🕒 Study #3 – Long-Term Results (Protecting the Joint Itself)
Now, this one’s fascinating. Researchers followed people for three years — yes, years — to see whether glucosamine could actually slow the progression of arthritis, not just ease symptoms.
They measured joint space (the gap between the bones in your knee). When that space narrows, it means cartilage is breaking down.

👉 The result:

The placebo (no treatment) group’s knees got worse over time — the joint space narrowed, as expected.
But the glucosamine group’s knees stayed about the same — almost no joint space loss after three years!

Even better, participants reported around 20–25% less pain by the end of the study.

That’s not bad at all — especially for something that's not a drug and you could call a natural supplement.

🧩 So… What’s the Verdict?
If you combine all three studies, here’s the takeaway (in my interpretation):
✅ Glucosamine may help reduce pain and improve function, especially if your arthritis is moderate or severe.
✅ You’ve got to give it time — six months or more seems to work best.
✅ It might even slow down joint degeneration over the long haul.
❌ But the effects are modest, and not everyone feels a difference.

In short, it’s not a miracle, but it’s also not snake oil.

It sits somewhere in between.

💪 What You Should Still Do (Even If You Take It)
Supplements are just one piece of the puzzle.
Here’s what really moves the needle when it comes to managing knee arthritis:

Strength train – Build strong muscles around the knee to protect your joints.
Lose excess weight – Even 5–10% weight loss can reduce knee load dramatically.
Stay active – Gentle walking, cycling, or water-based exercise keeps joints lubricated and moving.

Think of glucosamine as a support act, not the headliner.

🧠 My Take as a Physio
After 20-plus years in the trenches, I’ve seen glucosamine help some of my clients — usually those who’ve been consistent for several months and are combining it with proper exercise and nutrition.
It’s unlikely to reverse arthritis, but if it can slow the damage, ease your pain, and help you move a bit more freely — that’s a win in my books.

Like I always say - there are no shortcuts in life.

You get the best results by putting the effort in consistently over time building your muscle strength. Glucosamine may aid the process but is not a game-changer on it's own.

As always, chat to your GP or health professional before starting any supplement to make sure it’s right for you.

References

Clegg DO et al. (2006). Glucosamine, Chondroitin Sulfate, and the Two in Combination for Painful Knee Osteoarthritis. New England Journal of Medicine.
Reginster JY et al. (2001). Long-term Effects of Glucosamine Sulphate on Osteoarthritis Progression. Lancet.
Pavelká K et al. (2002). Glucosamine Sulfate Use and Delay of Knee Osteoarthritis Progression. Archives of Internal Medicine.

Disclaimer
This article is for educational purposes only and does not replace professional medical advice. Always consult your doctor before starting any new supplement.

PS: If you’re serious about keeping your knees strong and mobile — supplements or not — focus on movement. You can use glucosamine to aid your strengthening journey.

And if you want a bit of help figuring out where to start, that’s literally what we do at Growing Younger Fitness.

If you'd like to come and have a chat with one of us about how we can help you get stronger and achieve your fitness goals (even if you have knee pain) click the "Contact Us" button below, enter your contact details and we'll be in-touch soon.

Author

Alex Blazhevskyiy. Senior physiotherapist with over 21 years experience in private practice in New Zealand. Co-founder of the Growing Younger Programme.

Struggling to Lose Weight After 40? Stop Doing These mistakes

Tue, 16 Sep 2025 18:33:29 GMT

They often call obesity the “plague of the 21st century.”

And with good reason.

Around 5 million people die every year (that equates to the total population of New Zealand!) from health problems linked to being obese — such as heart disease, diabetes, stroke, and certain cancers.

This makes obesity one of the leading preventable causes of death worldwide.
The emphasis on the word "preventable".

And it’s getting worse…

Experts predict that if nothing changes, more than half of the world’s population could be overweight or obese by 2035.

The weight-loss industry is booming, yet people still struggle to lose weight effectively.

We’ve been helping people over 40 shed excess weight for more than 8 years.

So, I have a thing or two to say on the subject.

In my view, there are 3 major mistakes most people over 40 make when trying to lose weight.

And the stats generally back me up.

Here are the big three fallacies holding you back from losing those love handles:

1. Over-relying on cardio and ignoring strength training

Many assume long sessions of running, cycling, or walking are the fastest way to burn fat.

Cardio does burn calories and is great for overall health. But what it doesn’t do is build or maintain muscle — which is critical after 40, when muscle mass naturally declines (a process known as sarcopenia).

💡 Did you know each kilo of muscle tissue burns around 13–15 calories per day without you doing anything?

💡 Recent research also shows that the main reason metabolism slows after 40 is loss of muscle mass — not hormonal changes.

Less muscle = slower metabolism = harder to keep weight off.

Fix: Prioritise strength training 2–4 times per week to maintain muscle and metabolic health, using cardio as a supplement.

2. Yo-yo dieting

Oh, haven't we all done that!?
This one’s super common.

People often lack nutrition discipline for long periods, gain a lot of weight, then suddenly realise something has to be done because their clothes no longer fit. Sound familiar?

So they jump into an extreme diet — starving themselves until the weight drops off.

Yes, they lose weight… but not just fat. They lose muscle too.

And as we learned above: less muscle means a slower metabolism.
So when the diet ends and old eating habits return, they regain even more weight than before.

Then they try to diet again.

And the frustration cycle repeats.

Not only is this counter-productive, it’s unhealthy.

Fix: Make gradual, permanent changes to your eating habits. Don’t aim to lose huge amounts of weight in a few days. Remember: long-term consistency always beats short-term intensity.

3. The “I’m eating healthy” trap (possibly the most important)

Very few people in the 40+ age group we work with are regulars at McDonald’s or KFC.

But just because you’re not a proud holder of a KFC loyalty card doesn’t mean your eating is truly healthy.

Quietly munching on Tim Tams every night while watching your favourite show can be just as bad — if not worse.

The same goes for a glass of wine (or two) each evening.
Here’s the truth: the only thing that matters for weight control is calories.

Even “healthy” foods can push you into a calorie surplus.
For example, adding olive oil to salads is great for health, but it’s also very high in calories.

If it tips you into surplus, it’s not helping.

And remember — food size can be misleading. Small doesn’t always mean low-calorie.
⚠️ One Tim Tam biscuit = 95 calories.
⚠️ One boiled egg = 75 calories.

So, eating 4 Tim Tams on the couch = the same calories as 5 boiled eggs.

Does that bring it home?

Fix: Focus on calorie balance, not how “big” or “small” the food looks. Read labels, and learn the calorie content of different foods.

Anyway, if you find all this nutrition mumbo-jumbo confusing and you’d like help losing weight for the long term, let’s have a chat.

We’ve helped hundreds of Howick locals lose kilos and transform their lives. If they can do it, why not you?

📩 To book a free consultation to discuss your goals, simply fill in a quick "contact-us" form through this link https://www.growingyounger.co.nz/contact.html and we'll be in touch soon.

Let’s make your story the next success we celebrate!

Exercising with an achilles injury after 40. do's and dont's

Thu, 07 Aug 2025 04:27:28 GMT

Achilles tendon injuries become increasingly more common after 40. The pain can last for months or even years if not addressed properly. And it's definitely the type of injury that will throw a spanner in the works when it comes to disrupting your regular fitness routines.
The good news? You usually don’t have to quit moving completely... you just need to be more selective what exercises you choose. Let’s break it down.

What is Achilles Tendon?
Your Achilles is a thick, rubber-style cord that anchors the powerful calf muscles to your heel bone. Every stride, hop or push-off relies on that cord to whip your heel off the ground. Think of the achilles tendon as a string that the calf muscle pulls on to bring your heel into action.

Why Does It Play Up After 40?

Collagen slide-off

Starting in our late-20s we make about 1% less collagen each year, so the Achilles tendon gradually loses its ability to stretch.

Mileage on the clock

Decades of tiny “micro-tears” add up—especially if you’ve logged lots of running or court sports.

Weekend-warrior whiplash

Desk all week, five-a-side on Saturday. Sudden spikes in load shock the tendon and often lead to overuse injuries such as tendinopathies or even complete Achilles ruptures.

Three Common Mistakes to Dodge

Total rest. A couple of easy days are fine, but months on the sofa let the whole leg de-condition—and the pain often returns the minute you jog again. Current guidelines strongly advise staying active (research reference).
Jumping back into running too soon. Plyometrics, hill sprints and even skipping rope hammer the tendon before it’s ready.
Monster stretching. Pulling the calf until you wince can create more micro-damage. Gentle, pain-free mobility is plenty.

Safe Ways to Exercise With Achilles Injury
Low-Impact Strength Moves

Body-weight squats and split squats (keep heels flat).
Leg press or leg extension machines—great for quad strength without pounding the heel.
Seated calf raises (lighter load than standing).

Cardio Exercises That’s Kind to Tendons

Stationary bike / road cycling

Minimal impact, keeps aerobic base.

Cross-trainer (aka Elliptical)

Glides rather than pounds.

Aqua-jogging or swimming

Zero or minimal impact, full-body benefit.

Pain Gauge: Aim to keep discomfort 3 or less out of 10 during exercise and the day after. If tomorrow hurts more, dial it back.

Moves That Actively Repair the Tendon

Isometric Calf Holds – rise onto toes, hold 30 sec, 4–5 sets.
Slow Eccentric Heel Drops – the Alfredson method that research still ranks Number 1 for improving pain and function (proof that eccentric heel drops work - reference).
Glute Bridges and Plank Holds – stronger hips/glutes/core mean the calf and Achilles tendon don't have to carry as much load.

Start with two or three pain-free exercises, 3-4 days a week. Progress by adding extra resistance such as carrying extra weight while performing the exercise when you feel you can do so without much pain.

Little Tweaks That Make a Big Difference

Heel wedges (6–10 mm) inside your trainers cut tendon strain by as much as 25%.
Supportive shoes, not casual Sketchers. If you're a runner the best advice I can give you is go and get your walking/running style analysed at a specialised sports shoe store such as Shoe Science, Shoe Clinic, Athlete's Foot or others. The staff there will help you pick the shoe model that fits your running style and your individual foot posture or shape.
K-taping can take the edge off your pain during walks or long days standing—cheap and low-risk.
Easy nutrition tip: collagen-rich foods (bone broth, high-protein foods) plus vitamin C may boost tendon repair.

Graduating Return to Running or Sport
Before you start returning to training you need to make sure you reach these milestones:

Pain-free daily life
30-minute brisk walk on the flat without pain
5–10 min slow jog on a flat surface (wait 24 hours to make sure there are no flare-ups
Add 10 % distance per week. Introduce hills or speed only after at least three steady, pain-free weeks.

If you get a significant flare-up of pain you should back off and reduce the intensity of your training. It just means that your body needs more time to adapt to exercise.

High-Risk Activities to Postpone

Hill sprints & trail running
Box jumps, burpees, skipping rope
Barefoot or dry-sand walks
Aggressive calf stretching

Save these for when the tendon feels 100 % and strength tests (single-leg calf raises × 25 without pain) are a breeze.

Can We Prevent a Replay?

Strength train year-round. Two gym sessions a week that involve calf strengthening reduce reinjury risk dramatically.
Mix your cardio. Swap one run for a bike or swim day to lower weekly impact.
Build load gradually. Follow the 10% rule for mileage.
Listen early. A mild morning “stiff-rope” feeling is a sign to scale back... not an invite to toughen it out or "run it off".

Summary - Exercising with an achilles injury

An Achilles niggle after 40 isn’t an end to your fitness training... if anything it’s a coach in disguise, asking you to train smarter.
Keep the load gentle, build strength slowly, and you can exercise with an Achilles injury while it heals... and maybe come back even stronger.
Need tailored help? Book a discovery session with our team at Growing Younger Fitness Howick & Highland Park (click here). We’ll build a step-by-step plan that fits your life, not the other way around.
Share this article with a friend or family who may benefit from this information... they’ll thank you later!

Lack of Energy After 50? Here's Why It Happens and 5 proven ways to reverse It

Sat, 12 Jul 2025 20:52:57 GMT

Are you constantly feeling tired, sluggish, or like your “get-up-and-go” has gotten up and gone? If you're over 50 and noticing a dip in your energy, you're not alone. The lack of energy after 50 is a common complaint. And it's not just your imagination.

But the good news is, there are real, research-backed ways to boost your vitality.

In this article, we’ll explore:

Why energy levels tend to drop after 50
What’s happening inside your body
Five powerful ways to fight back against fatigue and feel like yourself again

Why You Might Experience a Lack of Energy After 50

Feeling drained isn’t just “part of getting old.” There are specific biological changes that cause this drop in energy—and once you understand them, you can take action to reverse the effects.
1. Your Cells Produce Less EnergyAt the core of the lack of energy after 50 is something called mitochondria. These are the tiny power plants inside your cells that create the energy your body runs on. As you age, mitochondria become less efficient, meaning your body quite literally produces less energy at a cellular level.
2. Hormonal Changes Take a TollAs we hit our 50s, both men and women experience hormonal shifts. Women go through menopause, with big drops in estrogen and progesterone, while men see a steady decline in testosterone. At the same time, cortisol (the stress hormone) often rises. This combination can leave you feeling constantly tired, stressed, and mentally foggy.

3. Age-Related Muscle Loss (Sarcopenia)Muscle mass naturally decreases with age—a condition known as sarcopenia. Less muscle means a slower metabolism and more effort required for everyday activities, which contributes to ongoing fatigue and a lack of energy after 50.

4. Poor Sleep QualitySleep often becomes lighter and more disrupted in your 50s. Frequent night-time wake-ups, especially to use the bathroom, can prevent deep, restorative sleep—leaving you groggy and unrefreshed the next day.

5. Reduced Nutrient AbsorptionAs you age, your digestive system may become less effective at absorbing essential nutrients like iron, magnesium, B12, and vitamin D. These are all crucial for maintaining consistent energy levels, so deficiencies can worsen the feeling of fatigue.

5 Simple Ways to Beat the Lack of Energy After 50

The great news? You can turn things around. Here are five practical strategies to help boost your energy naturally.

1. Build Muscle Through Strength Training
One of the best antidotes to the lack of energy after 50 is resistance training. Strength training helps preserve and rebuild muscle, boosts metabolism, and improves hormonal balance. You don’t need to lift heavy weights—even bodyweight exercises like chair squats and wall push-ups can make a difference. Aim for 2–3 sessions a week, and pair your workouts with enough protein (around 25–30g per meal) to support muscle growth.

2. Get Morning Sunlight
A few minutes of natural sunlight first thing in the morning helps regulate your body clock and stimulate serotonin, the feel-good chemical that keeps you alert and energized. Just 10 minutes of light exposure can make a huge difference in how you feel throughout the day.

3. Cut Out the “Energy Vampires”
Highly processed carbs and sugary snacks might give you a temporary high—but they’re usually followed by a crash. Replace them with whole foods like leafy greens, vegetables, whole grains, nuts, seeds, and lean protein. Protein is especially powerful—it provides slow, sustained energy that lasts longer throughout the day.

4. Move Every Hour
Sitting still for too long can signal your body to wind down, lowering your metabolism and worsening fatigue. Try to get up and move for at least 1–2 minutes every hour—even a short walk, stretch, or trip to the kitchen can help reset your energy.

5. Make Time for Rest and Recovery
A packed schedule can drain your energy reserves fast. Whether you’re caring for aging parents, helping adult children, or managing a business, make sure to carve out a few hours each week for true rest. This could be reading, meditating, walking in nature—whatever helps you relax and recharge.

Take Back Control of Your Energy

If you’re struggling with a lack of energy after 50, don’t accept it as the new normal. By understanding what’s happening in your body and making a few key changes to your daily routine, you can feel more vibrant, active, and energized than you have in years.

Quick Recap: Your Energy-Boosting Plan After 50

✅ Strength training 2–3x a week to rebuild muscle
✅ Morning sunlight to balance your body clock
✅ Protein-rich, whole foods instead of sugar and processed carbs
✅ Mini movement breaks every hour
✅ Intentional rest and stress management

If you found this article helpful, please share it with a friend or loved one who’s also dealing with low energy.
And if you’d like personal support to feel stronger, move better, and reclaim your vitality after 50, make an online inquiry here to request a FREE, no-obligation 20-minute Discovery consultation at our Highland Park office to see how we can help.

can men over 50 lose belly fat?

Fri, 02 May 2025 21:33:11 GMT

If you’re a man over 50 and wondering whether it’s still possible to get a flat stomach, the short answer is: yes, absolutely.

But let’s get one thing straight right away—getting rid of belly fat isn’t about endless crunches or miracle supplements. It’s about understanding how fat loss actually works and making a few smart changes that suit your body as it ages.

The Flat Stomach Myth

One of the biggest myths floating around is the idea that you can spot-reduce fat. That is, lose fat from one specific area—like your stomach—by targeting it with exercise.

Sorry, but that’s not how the body works.

Fat loss doesn’t happen in isolated pockets. If you want to lose belly fat, you have to lose fat from your entire body. And that means creating a slight calorie deficit—burning more calories than you consume. As your body gradually sheds fat, your stomach will slim down too.

Crunches Won’t Cut It

It’s a common mistake: doing hundreds of crunches every day in the hope of flattening your stomach. While those exercises do help strengthen your core and define your abdominal muscles, they won’t do much to burn off the fat covering them.

Think of it this way: your six-pack might already be there—but it’s hiding under a blanket of fat. And no matter how strong your abs are, they won't show until you peel that layer back through overall fat loss.

Why Fat Accumulates in the First Place

Fat gain is caused by one thing: a consistent calorie surplus. That means eating more energy than your body needs to function and move each day. The excess gets stored as fat—often around the belly for men.

To reverse that trend, you don’t need to starve yourself. You just need to create a small, sustainable calorie deficit, either by eating slightly less, moving more, or a combination of both.

Yes, It Gets Harder After 50—But Not Impossible

As we get older, it’s true that things change. Our metabolism slows slightly. Our hormones shift. We tend to move less. But the key word here is slightly.
In fact, research shows that your resting metabolic rate only decreases by about 1–2% per decade after age 30. That’s just 15 to 50 fewer calories burned per day. By the time you're 60, you might be burning 100 fewer calories daily compared to when you were 30. That’s the equivalent of a single egg or a small snack—not exactly catastrophic.
The real challenge is that people often continue eating the same way they did in their 30s, but move less. That’s where the extra weight creeps in.

The Muscle Metabolism Connection

Here’s something a lot of guys overlook: muscle mass plays a huge role in metabolism. Muscle burns calories, even at rest. One kilogram of muscle burns about 13–15 calories per day just by existing.
But if you’re not strength training, chances are you’re losing muscle as you age. That’s one of the main reasons older adults tend to burn fewer calories. The good news? You can reverse that.
Studies show that even men in their 60s, 70s, and 80s can build significant muscle in as little as 6 to 8 weeks of strength training.

How to Actually Flatten Your Stomach After 50

So, what’s the game plan? Here’s what really works:

Create a slight calorie deficit. This is the cornerstone of fat loss. You can achieve it by eating a bit less or moving a bit more (or both).
Focus on whole-body fat loss. Forget trying to burn belly fat in isolation—it doesn't work that way.
Incorporate strength training. Muscle not only helps you look better but also burns more calories. Aim for at least two sessions per week.
Keep moving. Don’t underestimate the power of walking, recreational activity, or just being more active throughout your day.
Be patient. Sustainable fat loss is a slow process, especially as we age. But with consistency, the results come—and they’re worth it.

Quick Summary

Getting a flat stomach after 50 isn’t about punishing workouts or restrictive diets. It’s about making realistic, science-backed changes that fit your life.
And yes, it takes effort and time. But if you’re willing to be consistent, stay active, and eat with a bit more awareness, that flat stomach is still within reach—regardless of your age.

Is It Too Late to Start Strength Training After 50

Sat, 19 Apr 2025 09:36:43 GMT

Lifting weights and strength training after 50

Is It Too Late to Start Strength Training After 50?

Absolutely not. And here’s why.

One of the most common questions we hear is, “Isn’t it too late for me to start strength training or weight lifting, especially if I’m over 50?” The short answer? Absolutely not.

In fact, based on years of experience in both the healthcare and fitness industries—as well as extensive research—the benefits of starting strength training later in life are not only real, but often more profound than you'd expect.

Why Starting Strength Training After 50 Is a Great Idea
While some may worry it’s too late to begin, research consistently shows that people over 50 often see the most noticeable improvements when they start strength training. This is particularly true if you’ve never done it before or haven’t trained in a long time.

Let’s dig into some of the science behind this.

What the Research Says

1. General Health Benefits
A large review study found that performing strength training 2–3 times per week:

Increases muscle mass
Improves bone density
Reduces the risk of chronic diseases
Enhances sleep quality
Helps alleviate symptoms of depression

2. Long-Term Strength Retention
A Danish study followed retirees (average age: 65) through a year-long strength training program using moderately heavy weights (70–85% of their max). The fascinating part? Even three years after the program ended, participants retained significant strength gains compared to where they started.

3. Small Efforts, Big Results
In another study focusing on eccentric training (the lowering part of an exercise), participants did just 5 minutes of strength exercises per day, five days a week. Exercises included chair squats and wall push-ups. Within only four weeks, they saw meaningful improvements in:

Muscle strength
Flexibility
Endurance

4. Rapid Gains for Beginners
Older adults starting with a low baseline strength level often experience faster initial improvements. Some studies show noticeable strength gains in just 6 to 9 weeks, and in many cases, even less time.

Additional Benefits for Bone Health and Disease Prevention
Strength training isn’t just about muscles. It plays a crucial role in maintaining bone density, which is especially important for post-menopausal women, who naturally face greater risks of bone loss.
It also helps reduce risk factors associated with:

Cardiovascular disease
Cancer
Diabetes
Osteoporosis

Surprisingly, strength training can be just as beneficial as cardio for general health—and in some cases, even more so.

How to Start Strength Training Safely After 50
1. Frequency:
Start with 2–3 sessions per week. That’s enough to see progress without overloading your body.

2. Intensity:
Begin with moderate weights. Avoid going too heavy at first—this can increase your risk of injury, especially without professional guidance. You should feel resistance and some fatigue, but not pain or strain.

3. Exercises:
Focus on compound movements that work multiple muscle groups, such as:

Squats
Push-ups
Resistance band exercises
Planks

If you're unsure where to begin, consider consulting a qualified personal trainer to guide you safely.

4. Progression:
Gradually increase the weight or resistance as you get stronger. Aim to feel slightly fatigued at the end of each set, then build from there over time.

Final Thoughts
Whether you’re 50, 60, 70, or beyond—it’s never too late to start strength training. Not only can it drastically improve your muscle strength, endurance, and overall health, but it can also enhance your quality of life for years to come.

You don’t need to become a gym warrior overnight. Start small, stay consistent, and let the science—and your body—show you the benefits.

5 subtle early signs of dementia

Sat, 22 Mar 2025 20:22:35 GMT

We all know someone who has been affected by Alzheimer's or another form of age-related cognitive decline.

It is not pleasant.

I have a personal memory from my childhood of a relative who suffered from dementia.

She would often get lost just by stepping outside to check the mail.

I vividly remember being part of a search party looking for her around the neighborhood.
I was only about 10 years old at the time.

I also recall overhearing her in conversation with an unsuspecting stranger. She would tell him the same story over and over again... until, after hearing it five or six times, the stranger started to catch on and awkwardly backed away.

Dementia takes different forms.

The good news is that there are several early warning signs to watch out for.

If you identify yourself as being at risk, there are a few preventive strategies you can take to slow potential decline—exercise being one of them.

So, what are the five early signs of dementia?

1. Pauses and Hesitations in Speech
One of the most noticeable symptoms of Alzheimer's disease is difficulty remembering certain words, often leading to long pauses when speaking.

A person affected by Alzheimer's may replace a forgotten word with a general substitute like "thing."
(Important to note: Everyone occasionally forgets words or names, so if this has happened to you a few times, it doesn’t necessarily mean you’re developing Alzheimer's.)

2. Frequent Nightmares
A surprising finding: A 2022 study showed that having frequent bad dreams and nightmares (bad dreams that cause you to wake up) during middle or older age may be linked to an increased risk of developing dementia.

Middle-aged participants who experienced nightmares weekly were four times more likely to experience cognitive decline over the following decade.

3. Less Word Variety
A less obvious sign of dementia is a shift toward simpler language, with a reliance on common words.
Those affected often repeat the same verbs, nouns, and adjectives rather than varying their vocabulary. They may also frequently use words like "the," "and," or "but" to link sentences.

4. Reduced Visual Sensitivity
A 2024 study found that individuals who later developed dementia were slower at detecting a triangle among moving dots of various colors.

This suggests that visual issues may be an early sign of cognitive decline. Other early visual processing deficits include difficulty recognizing object outlines and distinguishing blue-green colors—often unnoticed in the early stages of dementia.

5. Apathy
A lack of motivation or drive can also be an early sign.

In one study, people at risk of developing a type of dementia showed signs of apathy years before other symptoms became apparent.

It is quite common for people to experience one or more of these signs without necessarily being at high risk of developing dementia.

So, don’t panic if your eyesight isn’t great or you occasionally lack motivation.

However, if you notice several of these signs consistently worsening over time, that’s when you should start paying attention.

Menopause, Joint Pain And Arthritis

Tue, 11 Mar 2025 00:08:04 GMT

It is common for women going through menopause to experience joint pain.
But did you know that studies have established a link between menopause and arthritis?

It's a fact that women after menopause are more likely to get osteoarthritis.

More Women Get Osteoarthritis After Menopause
Studies show that after menopause, women are much more likely to develop osteoarthritis. Women between 50 and 60 years old are 3.5 times more likely to get osteoarthritis in their hands than men the same age.

Osteoarthritis in the knees and hips also becomes more common between ages 50 and 75. This might be because menopause causes a reduction in a hormone called oestrogen. Oestrogen generally helps keep joints healthy.

This Is How Oestrogen Helps Joints
Oestrogen helps protect joints by keeping cartilage resilient and reducing inflammation. A number of studies showed that when oestrogen levels drop, cartilage can break down faster, making arthritis worse.
In fact, there are 4 main ways oestrogen helps to preserve joint health:

1. Protecting Cartilage
Cartilage is the soft, cushion-like tissue that covers the ends of bones. Think of cartilage as a lubricant that helps your joints move smoothly. Oestrogen helps maintain cartilage health by:

Increasing the production of glycosaminoglycans, which keep cartilage strong and flexible.
Reducing the cartilage wear-and-tear process by slowing down enzymes that damage it.
Supporting chondrocytes, the special cells that build and repair cartilage.

When estrogen levels drop after menopause, cartilage may wear down faster, leading to joint pain and stiffness.

2. Reducing Joint Inflammation
Inflammation often causes pain and swelling in the joints. Oestrogen has reduces inflammation by:

Lowering the production of inflammatory substances that cause swelling and pain.
Keeping the immune system balanced so it doesn’t attack healthy joint tissues.

Without enough oestrogen, inflammation in the joints can increase, making osteoarthritis pain worse.

3. Strengthening Bone Tissue
Weak bones can put more pressure on joints, leading to damage. Oestrogen can help by:

Encouraging bone repair.
Preventing bone loss by slowing down the cells that break down bone tissue.
Helping to absorb calcium from your diet to keep bones strong.

After menopause, lower estrogen levels can lead to weaker bones. This in turn can have a negative impact on your joint health.

4. Supporting Joint Fluid Production
Joints are surrounded by synovial fluid. It lubricates the joint to reduce friction between bony surfaces. Oestrogen plays a crucial role here too by:

Stimulating the production of joint synovial fluid.
Keeping the joint surfaces smooth and well-lubricated.

Less oestrogen means less joint lubrication, which can cause increased joint friction and inflammation.

Can Hormone Therapy Help?
Medical research shows that hormone replacement therapy (also known as HRT), which replaces estrogen lost during menopause, may help with arthritis-related pain. It could make bones stronger and even slow down joint damage.
Unfortunately there is not enough evidence yet to make it a common treatment for osteoarthritis.

Quick Summary
Menopause and arthritis seem to be linked through a hormone called oestrogen. Oestrogen plays a key role in keeping joints healthy and keeping cartilage strong. Menopause reduces oestrogen levels in the body making joints more vulnerable to wear-and-tear.
While there are treatments to help with pain, medical science is still looking for better ways to treat osteoarthritis, particularly in women going through menopause.