Top 5 Healthy Tips for Older Adults
Every person has different strengths, weaknesses, and functional challenges and by the time we age the decline in our abilities, health, and degenerative conditions require special attention. Because more people are deconditioned they need special consideration when beginning an exercise program.
It is important that older adults choose health and fitness professionals that have obtained proper credentialing, training, and education so that effective programs that promote functional capacity and safety for each individual person can be achieved.
Myles Dias has the expeirence, education and demonstrated success with older adults. His approach to fitness is to incorporate the 5 most important elements in fitness. They are listed below with his explanation for each!
Balance exercises can help prevent falls by improving your ability to control and maintain your body's position, whether you are moving or still. Each year, more than one-third of people age 65 or older fall. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person's life. If you fall, it could limit your activities or make it impossible to live independently.
People in the continental Untied States and here in Hawaii are living longer than ever before. Many older adults live active and healthy lives. But there's no getting around one thing: as we age, our bodies and minds change. There are things you can do to stay healthy and active as you age. Listed below are my top 5 Healthy Tips for Older Adults!
Finding a Personal Trainer Who's Right For You
The core is the beginning point for movement and the center of gravity for the body. The core is divided into two categories, the stabilization and movement systems. The stabilization system is responsible for maintaining stability of the lumbo-pelvic-hip complex, whereas the movement system is responsible for the movement of the core. Think of stabilization as the deep inner muscles and the movement as the outer muscles. Having a strong core is important for the transfer of strength and power from the lower extremities into the upper body. Having a weak core will increase your chances of hip, low back, neck, shoulder, and knee pain.
Do something to keep fit each day—something you enjoy that maintains strength, balance, flexibility and promotes cardiovascular health. Physical activity helps you stay at a healthy weight, prevent or control illness, sleep better, reduce stress, maintain brain health, avoid falls and look and feel better, too.
1 Keep Active
2 Eat Well
Combined with physical activity, eating nutritious foods in the right amounts can help keep you healthy. Many illnesses, such as heart disease, obesity, high blood pressure, type 2 diabetes, and osteoporosis, can be prevented or controlled with dietary changes and exercise. Calcium and vitamin D supplements can help women prevent osteoporosis.
Having friends and social connections is very good for your mental and physical health. As we age friendships create a feeling of belonging, a buffer against stress and a sense of purpose in feeling needed by our friends.
4 Prevent Falls
We become vulnerable to falls as we age. Prevent falls and injury by removing loose carpet or throw rugs. Keep paths clear of electrical cords and clutter, and use night-lights in hallways and bathrooms. Did you know that people who walk barefoot fall more frequently? Wear shoes with good support to reduce the risk of falling.
Excercise!!! Aerobic activities like walking, swimming or anything that gets your heart rate up. Moderate levels of strength/resistance training with balance and coordination will greatly help you mantain brain health. The more you use your mind, the better it will work. Read, do crossword puzzles. Try word or game puzzles. Socializing also gives your brain a boost, so join a bridge club or a discussion group at your local library or senior center or take a course at your local community college. Balanced nutrition, quality sleep, and stress management will also help boost your brain reserves.
5 Boost Brain Power
1 Does the trainer have a certification from an accredited organization?
2 Does the trainer have education or experience in exercise science, aging, and program design
6 Does the trainer know how to personalize your exercises based on your medications you take?
1 Did the trainer listen carefully to you and answer your questions?
Myles offers all of his prospective clients a free consultation. During that visit you can have your all of
your questions answered and many of his current clients have commented on how well he listens!
4 Will the trainer be able to develop an exercise program based on your goals, abilities, and health?
3 Does the trainer have at least 2 years of experience, including experience training people your age?
1 Has the trainer told you what to expect from the sessions?
You've made the decision to improve your health, and now you're wondering what it would be like to have your
own personal trainer (ideally, a Certified Senior Fitness Specialist Personal Trainer). The first thing that most
people notice is an improvement in their energy level and sense of well-being. This often leads to other benefits
such as reduced stress, better performance, and improved sleep function. You will probably also experience a
mental and emotional "boost" from the knowledge that you are doing something good for your body. You
definitely should see improvements in your ability to perform various exercises, such as being able to increase the
number of repetitions or amount of weight used. Everyone is different; variables such as body type, goals, level
of commitment and frequency of sessions will determine your results. Commit yourself to maintaining a healthy
lifestyle and you will maximize the results of your training program, plus you will reap the benefit of improved
2 Does the trainer have a sense of humor and personality that you like?
During the free consultation you can see if Myles has a personality that is a good match for you!
2 Is the monetary investment and the cancellation policy clearly stated?
Myles' individually tailored services are offered at a private fitness studio, through mobile service at
clients homes, or as many of his clients prefer, working outdoors in nature. Once your goal is set and
the location and frequency of the sessions are determined he will be able to suggest the best and
most affordable package. Myles will clearly discuss all of his education, experience and policies with
5 Has the trainer worked with people with your medical conditions?
Education and Experience
3 Is the trainer insured?
Myles Dias Fitness Hawaii, LLC is a Domestic Limited Liability Company. His business is registered with State of
Hawaii, Department of Commerce and Consumer Affairs, has a Hawaii State Tax ID Number and is insured with
Hoffman Insurance Services, Inc., underwritten by Philadelphia Indemnity Insurance Company.
4 Will the trainer provide you with a list of clients so that you can check references?
Myles will be glad to provide you with a list of clients. In addition he has several Health &
Fitness professionals that can provide testimony on his capabilites as a fitness professional.
If you're not used to exercising, you may want to work with a Personal Fitness
Trainer. One of the best ways to find a personal trainer is to get a referral from someone
you know who has a great trainer. Ask your friends and family or your health care
provider. If you don't mind exercising in group settings or with other people around, you
can also check with a local health club or senior center. Once you have a few names,
here is a list of questions to help you pick the right person. If you can answer YES to
most of these questions, you're probably on the right track.
Myles Dias is a Master Trainer with a Bachelor of Arts in Communication from the University of Hawaii at Manoa. In addition to his other three certifications he is also a Senior Fitness Specialist (SFS) with the National Academy of Sports Medicine (NASM). Myles trains individual Senior Citizens at their homes and at a Private Studio. In addition he has contracted his services to the Kahala Nui Retirement Community (4 years) and is the only authorized Personal Trainer on the property.
Myles Dias has been involved in Health and Fitness for over 30 years as an athlete, trainer and coach. Myles has been certified for 10 years. He has been a Master Trainer for four years. He holds certifications as a Certified Personal Trainer with the American College of Sports Medicine (ACSM) and The National Academy of Sports Medicine (NASM). In addition he holds two specialty certifications as a with NASM and a Mixed Martial Arts Conditioning Coach(MMACC) with the National Exercise and Sports Trainers Association. Myles has also completed coursework on weight management and speed, agility, and quickness training. He is First Aid and CPR AED certified with the American Heart Association. 95% of Myles' clients are older adults ranging in age from 50 years old to 96 years old!
Myles knows how to provide older adults with a program just for them. He starts by offering a free consultation. Once he determines that they are healthy enough to proceed he assesses their strengths and weaknesses. He works together with clients, their families, doctors, nurses, caregivers, and physical therapists to help them get stronger and vitalized. See some of the comments about Myles on the home page under
Myles Dias has worked with people that have had a variety of medical conditions. His first client was an 80 year old woman who had knee replacement surgery and six months prior a heart bypass surgery! Since then Myles has worked with clients that have had hip replacement, knee replacement, diabetes, heart conditions, tendinitis, dementia, Parkinson's, arthritis, Cancer, neck fusion, COPD, dyslipidemia, hypertension, low back pain, wrist injuries, lumbar disease, depression, shoulder impingement, nerve damage, sciatic pain, frozen shoulder, broken back , abnormal posture and conditions that are rare like Osteochondritis Dissecans.
One of the most important duties of a Senior Fitness Specialist is to understand medications and their effect on exercise responses. Medications can affect heart rate, blood pressure, orientation, alertness, and awareness. Myles requires that every client provide him with a list of their medications prior to starting a fitness program.
Myles Dias has been certified for 10 years. He has been a Master Trainer for 5 years. He holds certifications as a Certified Personal Trainer with the American College of Sports Medicine (ACSM) and The National Academy of Sports Medicine (NASM). In addition he holds two specialty certifications as a Senior Fitness Specialist (SFS) with NASM and a Mixed Martial Arts Conditioning Coach(MMACC) with the National Exercise and Sports Trainers Association. He is First Aid and CPR AED certified with the American Heart Association.
Resistance training and regular muscle strengthening activities will help older adults to maintain and increase muscle mass, increase bone density, reduce fat weight, help prevent diabetes, and improve cholesterol and blood pressure levels. Other benefits include decreasing lower back discomfort, reducing arthritic pain, enhancing self-confidence, and relieving depression. Resistance exercises make activities of daily living easier, and help older adults maintain independence.
Cardio or aerobic activities strengthen the heart and lungs, increases endurance and burns calories which help you to lose or manage weight and relieve stress. Aerobic exercise will enhance the delivery of oxygen to muscles, your brain, and control blood pressure change in older adults. Cardiovascular exercise lowers resting heart rate, decreases systolic and diastolic pressures during exercise, and improves oxygen uptake.
Flexibility is range of motion and soft tissue extensibility. Just to get out of bed we need flexibility. Flexibility tends to deteriorate with age, often due to a sedentary lifestyle. Without adequate flexibility, daily activities become more difficult to perform. Over time, we create body movements and posture habits that can lead to reduced mobility of joints and compromised body positions. Staying active and stretching regularly can help prevent loss of mobility, which ensures independence as we age. Being flexible significantly reduces the chance of experiencing occasional and chronic back pain