A man in his 50s asks who is the best personal trainer he could use, file photograph
Q: How do I know who is the best personal trainer for me? I have lower back problems and osteoarthritis in my knees and neck and want to get stronger so I can stay mobile and flexible. I’m a man in my 50s.
A: Many people are now deciding to enlist the help of a personal trainer and yes, I may be biased in saying this, but it really is the best way to get quick, tailored results in both your health and fitness, if you can afford it.
It can be somewhat of a minefield trying to find the right person, however.
That’s because while there are many good experts out there who can do a terrific job, there are a greater number who are sub-standard. The industry is notoriously unregulated and there are many self-styled social media ‘fitness experts’ who have little, if any training.
I have seen many people suffer injuries following bad advice – whether its online or from brutal group training sessions run in local parks.
If you are 40-plus and have any form of mobility restriction – for example, a joint problem – then you need to work with a trainer affiliated with a physiotherapist or doctor who does rehabilitation work, as they will have the best grasp of the issues you face.
It will narrow down the talent pool, but there are many good people out there who really love what they do and will be able to help you achieve your goals safely. You should also get in touch with the healthcare professional they work with in order to verify that this trainer is the most suitable person for you to work with.
Rest assured that you are not putting anyone out by doing this; you’re simply showing you’re a serious client and a serious trainer will respect you more for doing so. Be sure to spend some time getting to know the person. After all, you’re going to need to like each other, and respect each other’s views and objectives.
Finally, does the person represent what you perceive as ‘healthy’? If your ideals are different, you aren’t going to get what you want. Just remember – you might need to kiss a few frogs along the way before you find your prince!
Q: How can I lose weight when I have an underactive thyroid? It seems virtually impossible, which is very frustrating.
A: Having an underactive thyroid can make you feel tired, achy and depressed – and cause weight gain. And it’s for all these reasons that exercising is so vital – to keep you energised and to maintain a healthy weight. Yes, it is harder, but any form of strength work will help to increase your metabolism and burn fat, while cardiovascular exercise will raise your metabolism and boost circulation, which in turn may help alleviate some of the muscle and joint aches.
By strength work, I mean anything that involves resistance, or overloading the muscles, such as squats, weights, bicep curls, lunges, etc.
It may be worth avoiding high-impact activities if you suffer particularly bad joint pain, however you can pretty much follow your normal exercise regime if you don’t.
Providing you’re on the right dose of thyroxine medication, there’s no reason why your exercise efforts can’t be rewarded – it will just take a little patience.
It doesn’t have to be torture to look like Holly
Holly Willoughby looks amazing following her recent dramatic weight loss
Who could fail to have noticed Holly Willoughby’s dramatic weight loss of late?
I think she looks great – and have struggled to see why there’s been so much criticism of her ‘losing her curves’, as many have put it.
I suspect some people are rather envious, to say the least.
She looks – and no doubt feels radiant – and let’s not kid ourselves, we are generally happier when leaner.
So what’s her secret? A careful diet, high in protein with plenty of ‘healthy’ fats, regular weight and cardio sessions and Pilates.
And to get that amazingly toned figure, I suspect Holly, left, has been doing what’s known as Reformer Pilates – on a machine, rather than on a mat.
To be fair, Reformer equipment does rather resemble torture apparatus, but used regularly, it’s a sure fire way to a great body.
Keep up the hard work, Holly!
Her showbiz pal Davina McCall was also putting herself out there last week, strutting about in a thong bikini just weeks before her 50th birthday.
The queen of fitness DVDs says exercise is now so ingrained in her family’s life that it’s become a hobby – and this is key.
Rather than trying to add exercise on top of everything else in your hectic lifestyle, you need to plan your week around it.
It doesn’t need to be running. A good, brisk power walk (where you’re struggling to talk at the same time) is all that’s required, four times a week.
Add in a few flights of stairs each day to strengthen your muscles, or lift some boxes and get gardening. Everything adds up.
Fitness trackers are all the rage – sometimes more as a fashion accessory, I fear, but they do help get people motivated.
Now, we’re told that so-called FitBit rivalry helps families get active – ie people are more likely to reach their step count goals if they compete with their relatives. I can believe it – but be aware that these gadgets can be wildly inaccurate (and ‘out’ by up to 25 per cent).
Also, don’t feel you need to invest in a fancy gadget to reap the benefits. Your phone can be an excellent fitness tracker, and there are many good apps you can download for free.
The hour a week that changes lives
Feeling blue? Get off the sofa! Just one hour of exercise a week is all we need to avoid depression, it is claimed.
An Australian study of more than 30,000 people found that 12 per cent of cases of depression could have been prevented through exercise because of the ‘feelgood’ endorphins that are released into the brain.
Researchers said even small amounts of exercise can protect against depression, with benefits seen in all ages.
I never fail to be amazed by the transformation in people when they become more physically active. Confidence grows and they look and feel so much better. (For the record, try to do more than an hour a week if you can.)
Exercise also lowers the level of cortisol, a stress hormone, meaning we’re calmer.
I guarantee you’ll notice a difference within two weeks of getting active. So, what are you waiting for?