50 Plus Fitness

Spring is here- Time to get moving

You will begin to see changes everywhere with trees starting to blossom, and the sweet scent of flowers in the air, Sorry if you suffer from hay fever.
A great time to get yourself out and enjoying the scenery, Hagley Park will start showing its true colours.
Go for a lap around the park, whether its walking, jogging or cycling take in all that nature has to provide.

At 50 plus fitness we take a different approach to personal training,
in such a way that my clients are amazed at some of the simple movements we do that can help them in a big way.

Before I go any further I must explain where I'm going with this because you may have heard of brain gym or touch for health,
well for the past twenty years of my life I've had experience working with Brain Gym Exercises that have helped my mental state my and physical state which also led me to study in touch for health one and two.

This has given me insights into some of the ways that the body moves and how to balance muscles in a way that is non invasive and simple techniques that can help anyone so these are some of the reasons why my clients can leave my session thinking that a lot easier than I expected it to be and how their movements has changed in such a short time.

We all know that movement is the key to being healthy the more we move the better we feel as our bodies were actually made to move.

How coordinated are you.

Feeling tired and unfit after the winter blues.

Well spring is here and its a great time to get you ready for Summer.
Maybe you are thinking:
- I don't have time
- I'm feeling low on energy
- my joints ache too much
- I'm too old

Some people can get stuck in a rut and think that exercise is too hard, well most of the answers to the above is exercising.
Start an exercise you enjoy, start slow and gradually increase the intensity.
Set an achievable and realistic goal.

Remember: "A GOAL WITHOUT A PLAN IS JUST A WISH".

Spring is here and isn't it time to work on your fitness.

With the weather starting to warm up, if you can believe it. Then now is the time to to start toning up for summer, begin to get rid rid of those extra kilo's.
Remember to start of slow and gradually increase you workout.

How doe we measure progress when it come to fitness.

1. Movement Quality (How well you move)
Before chasing load or intensity, progress starts with better movement.
What to look for
• Can you squat, hinge, push, pull, and rotate with control?
• Less stiffness, fewer compensations
• Better balance and coordination
Simple checks
• Sit-to-stand without using hands
• Can you control a slow bodyweight squat?
• Single-leg balance time
👉 Progress = smoother, more confident movement

2. Strength Progress (Relative strength matters most)
For adults 50+, strength gains don’t always mean bigger muscles — they mean greater capacity.
How to measure
• Reps increase at the same load
• Load increases with good form
• Tempo improves (more control)
Examples
• 8 → 12 controlled chair squats
• Holding a plank longer without shaking
• Carrying groceries more easily
👉 Progress = daily tasks feel easier

3. Mobility & Range of Motion
Mobility improvements often show up before strength gains.
Track
• Can you reach overhead more easily?
• Can you rotate your spine further?
• Can you get up from the floor more comfortably?
Simple tools
• Reach tests (toe touch, overhead reach)
• Floor-to-stand time
👉 Progress = increased freedom of movement

4. Endurance & Work Capacity
This is about how long and how well you can sustain effort.
Measures
• Walking time or distance
• Rest time needed between sets
• Breathing recovery after effort
Examples
• 5-minute walk → 15-minute walk
• Less puffed after stairs
• Faster recovery between exercises
👉 Progress = improved stamina, not exhaustion

5. Consistency (The most important metric)
No progress exists without consistency.
Track
• Sessions per week
• Weeks trained in a row
• Missed sessions vs completed sessions
For your demographic:
2–3 sessions per week for 12 weeks beats any “28-day shred.”
👉 Progress = showing up regularly

6. Body Composition (Use carefully)
Scale weight alone is often misleading.
Better indicators
• Waist measurement
• How clothes fit
• Photos (same lighting, posture)
⚠️ Especially post-50, muscle gain and fat loss can cancel each other out on the scale.
👉 Progress = better shape, not just lower weight

7. Recovery, Energy & Pain Levels
Often overlooked, but hugely important.
Ask
• How sore are you between sessions?
• Energy levels during the day
• Sleep quality
• Aches and pains decreasing?
👉 Progress = training improves life, not drains it

8. Confidence & Capability
This is where long-term adherence lives.
Signs
• Willingness to try new movements
• Less fear of getting up/down from the floor
• Greater trust in your body
👉 Progress = belief in what your body can do

Mobility

Did you know the easiest way to improve your mobility is to start from the floor.
Try this sometimes when you are watching TV,
I want you to sit on the ground for say 20 to 30 minutes and expose yourself to different shapes, like:
• the long sit ( feet stretched out in front of you)
• The shin box ( sitting with knees at 90 degrees on the floor)
• The half and full butterfly pose ( one leg straight and other leg bent, both legs bent with soles of feet touching)
• Cross legged
• Deep resting Squat
• "W" sitting, hero pose

or sit any way you feel comfortable or natural doing. If you spend most of your day in a chair you hips, knee, ankles and spine stop experiencing these positions. That's why getting down on the floor can expose those tight areas, improve joint mobility, and help your body feel more capable.

Finding it hard to know what to do with exercise.

I know that many people do want to exercise but find it hard to know what is best for them, and if they are doing things properly. If you start off simple and build up from there, may be just stat with walking and maybe progress to jogging, or the other option is to connect with a personal trainer.

www.50plusfitness.nz

How activity reduces Risk - Movement as medicine

Think of movement as medicine you take daily—not just for weight, but for heart, mind, bones, immunity, and life expectancy. Even small changes, like walking, stretching, or light strength training, have measurable benefits.

Fears around exercising

Many people over 50 have mixed feelings about exercise. They know it's good for them, but there can be real fears that make it harder to get started or to push themselves. Some of the most common concerns include:
• Fear of injury. Worrying about pulling a muscle, hurting a joint, or taking weeks to recover.
• Fear of a heart problem. Especially if they haven't exercised for years or have high blood pressure or other health conditions.
• Fear of falling. This is particularly common if balance isn't as good as it used to be.
• Fear of pain. Some expect exercise to make arthritis, back pain, or old injuries worse.
• Fear of looking foolish. Feeling self-conscious in a gym or comparing themselves to younger, fitter people.
• Fear of not being able to keep up. Concern that they'll get exhausted or embarrassed.
• Fear that they're "too old." This is a common misconception. The body continues to respond positively to exercise well into later life.
• Fear of making an existing medical condition worse. For example, osteoporosis, diabetes, or a previous heart attack.
The encouraging news is that regular, appropriately chosen exercise actually helps reduce many of these risks. It can improve strength, balance, bone health, heart health, mobility, and confidence. Starting gradually and progressing at a comfortable pace is usually much safer than remaining inactive.

Pain Reprocessing and Exercise

Combining physical exercise with Pain Reprocessing Therapy helps retrain a sensitive nervous system by teaching the brain that movement is safe rather than threatening.

• Start Slow: Begin with short durations and low-intensity movements (like walking or gentle stretching) rather than fatiguing workouts.
• Pace Yourself: Increase intensity and duration gradually over weeks as your brain adjusts to the activity.
• Focus on Safety: Remind yourself during movement that the physical sensation is a false alarm, sending safety signals back to the brain

Here at 50 Plus Fitness we can help.