Staying in shape for the long haul
Staying in shape for the long haul
David Mcllwaine, Managing Director of Fit 4 Dreams and Mum Squad, runs Balmoral Baby Boomers – encouraging ladies in their sixties to eighties to stay in good shape. We met Dave as part of our conversation with RT Health member Di Elsom. We got a few words from Dave on the importance of staying fit, healthy and active as we age.
How long have you been training the crew of Balmoral Baby Boomers?
We are coming up for seven years in August 2024.
Why is it important for women in this age group to continue to exercise?
Well, exercise is important for everyone, but it has particular significance and tremendous payoffs for anyone who might be a grandparent or retired and likes to wake up each day with a sense of wellbeing, confidence and an expansive view of what’s ahead each day. That’s all about how you feel about yourself. Intuitive stuff and so important, but what if you prefer some statistics? Well, they are overwhelming! If you exercise consistently, you’ll have stronger bones, no matter your starting point, even if you’re battling osteoporosis. That protects you from fractures, builds a stronger grip strength and undeniably adds years to your life.
What about a strong heart?
Working out regularly is an antidote to cardiovascular disease (which becomes more prevalent with age). With exercise you can lower your blood pressure and improve cholesterol levels, reducing your risk of heart disease and stroke. Even if you have arthritis, improving your strength and flexibility builds joint health and improves posture, so you can move with freedom. Metabolism slows with age, so it’s easier to gain weight. Adjusting your diet as you go is so important, but regular physical activity helps you stay lean and mean, and helps stave off obesity-related conditions like diabetes, sleep apnoea and a range of heart conditions. To top all that off, when you exercise, you feel better about yourself. And, if you do it with other people, you have fun doing it; you’re building strong relationships.
Why is weight training important for older women?
Building strength is such an important part of building fitness, and weights are great for doing just that. From around age 30, people naturally lose muscle mass, and you lose it more quickly as you get older. The loss is more pronounced once you pass 60. However, becoming frail through muscle loss doesn’t have to happen. Using weights preserves and even increases muscle mass, crucial for maintaining strength and mobility, and both vital to living a vibrant life.
What do you enjoy about training older people?
The girls are inspirational. They have clearly exercised for the greater part of their lives and have made it a priority for their health and wellbeing. It’s so impressive. I know they don’t always feel 100 per cent but they always do what they can. It’s uplifting to be able to run our Baby Boomer sessions. I know it’s so good for them but more than that, they’ve taught me how consistency in your fitness leads to living a life you love. When I see them in action, I just think if I can build a fitness structure for people that’s fun and creates a sense of team, they will want to keep coming back. Our Baby Boomers are proof positive of the joy that brings.
What do you find is different about exercising as people age?
I always want to leave people feeling like they have had a good workout. But it’s most important that they are motivated and able to do their next session. So, we need to be more careful with our Baby Boomers. Recovery takes longer so there is more risk in doing something new until they build their strength, confidence and exercise experience. Sometimes they’ll lack confidence in an area because of things like arthritis, operations or previous injuries. Even though it’s a group session, I always try to make sure I have the right equipment for everyone’s ability (as well as some alternative exercises ready to go). That way, if something is not working for any one of the group, I can give them an alternative that keeps them building their fitness and feeling safe.
What tips would you give people to start their fitness journey?
If you feel like you’re lacking condition and need to get fit, there are two things that are more important than anything else. Patience and consistency. It might have been years since you’ve done any fitness work. That has an impact and it’s unrealistic to try and turn that around in a few months. Starting in a rush can open the door to injuries and obstacles that can stop your progress. So, if you find something you like doing enough to keep doing it, you will be buoyed by the benefits and want to keep going (even if you don’t quite feel like it from time to time). Once you start to build consistency in your efforts, you’ll enjoy it more. Weeks turn into months, gains grow and the need for patience melts away.
Do you focus on a particular style of exercise?
We do as much we can with the equipment and outdoor space we train in. I’ve studied and trained for lots of things, and try to bring the best benefits of each session. I try to make sure each session has something for everyone. I like to keep people busy, so I often exercise different areas of the body to keep them going. For instance, we might do some arms work, and then give the arms a rest by doing some glutes. A session might start with some core work, cardio, and then some strength and conditioning, with a stretch to finish. I believe in the power of repetition, so people can see their improvement but always like to have enough variety to keep training interesting.
