By our Gym+Fitness team at PCYC Lang Park
While no one can guarantee perfect health in the future, making smart choices now can lead to a happier, healthier retirement. Like financial planning it requires many years of investment for a significant return of capital. Poor or risky investments result in low dividends or in most cases, no returns at all.
A safe fitness future might start with exercising 3 to 5 times a week for 30 years. With small adjustments over time, routines can be adapted even for those with limited mobility. Exercise benefits every age.
The following 10 tips are fitness investment strategies for a happier and healthier retirement. These positive lifestyle changes will help build that capital to hike, run, lift weights, and hold a plank!
Maintaining a healthy amount of muscle mass helps protect against physical weakness, which in turn reduces the risk of falls and other injuries. As we age, good balance depends on strong, well-controlled muscles. Muscle loss caused by inactivity or poor nutrition is often preventable, especially in the absence of underlying medical conditions. The good news is, it’s never too late to start exercising and build strength.
Avoid fad diets, yo-yo dieting, or any diet that excludes a whole food group. Remember your hydration too.
Resistance, Rugged, and Regular.
Resistance weight training affects the body like no other form of exercise. Force is exerted against the ligaments which in turn stimulate cells to lay down bone tissue, therefore maintaining bone density if nutrition is adequate. It also assists in reducing the effects of osteoporosis.
‘Rugged’ describes the intensity of your workout! You need to learn to exercise at an intensity that will provoke change. Sometimes, this needs to be determined by a health or fitness professional.
Regular: Three times a week for weights is optimal for a full body workout, twice is still OK, once a week is better than nothing, but the body will struggle to maximise the gains from training.
Bad posture (slouching, forward head posture, rounded shoulders) takes years to create changes which accommodate these bad habits. It is a mighty and daunting task to undo, and much easier to address them before postural change creates injury, gait issues, or chronic pain.
Give Dr Google a wide berth and realise that your friend’s physio program was tailored to them, not you! If you have a problem that is affecting your health or fitness, seek appropriate help.
Sleep needs change throughout life, so get as much sleep as your body needs.
Your doctor can monitor levels like cholesterol, liver enzymes, kidney function, and fasting blood sugar. Changes in these readings can show early signs of health problems. Catching these changes early makes them easier to manage, before they turn into serious illness. Sometimes, even a small change in your diet can make a big difference.
Exercise itself positively enhances mood, along with all the other great benefits. The social aspect of group fitness, whether indoors or outdoors helps provide diversity in life, combats isolation or loneliness, and helps create a network of peers in later life. Over 50’s exercisers frequently report that the social aspect of their weekly exercise is as important as the physical benefits.
Aerobic exercise can be done every day. To see improvement, the activity needs to be more challenging than a slow walk. For example, a brisk walk with some hills is more effective. You don’t have to run, aerobic just means “with oxygen.” It includes any activity that raises your heart rate and can be done for 30 minutes or more. The right intensity depends on the individual.
As we age, we naturally become less flexible, but regular stretching can help slow this down. Staying hydrated is also important to keep muscles and other tissues like tendons, ligaments, and joints healthy. Do dynamic stretches like leg swings before a workout to warm up and do static stretches after to help your muscles relax.
By our Gym+Fitness team at PCYC Ashmore
We know nutrition is key when working towards health and fitness goals, and one of the most effective ways to boost your results using nutrition is through effectively fueling your body before and after your workouts.
Good nutrition, and the timing of meals, before and after your work out can benefit your performance, replenishment, and recovery.
A good, regular pre and post workout eating routine can help to ensure you have the right energy stores to get your through your workout and will help your body to translate that workout into results. Carbohydrate-rich foods and fluids can help “top off’ glycogen stores giving you sustainable energy for exercise, while protein can help to preserve muscle mass built during a workout for example.
Fueling your body for a workout can begin up to eight hours before a session. Consuming carbohydrates in the lead up to your gym visit can give your body stores to draw from when working hard. Ideally you should then eat an easy to digest snack one to four hours pre-workout – you can test how this works for you and find your best pre-workout nutrition schedule to suit your body, workout and health and fitness goals.
A satisfying pre-workout snack doesn’t have to be complicated. The following are some easy ways to fill up before you hit the gym:
Generally, you should have a hit of protein within 30 minutes post-session and protein with every meal if possible. Your post-workout protein hit is also just as easy.
Post-workout snacks could include:
Above all you should be consuming water frequently before, during and after your routine. What and when you eat can make a big difference to your performance and recovery. Well-balanced meals are important for energy production, recovery, prevention of injuries and proper growth. Both meal composition and meal timing must be individualised for each person based on gender, age, body type and the type, intensity, duration and frequency of activity. Remember that each body is different, as is each training regime, so make sure you listen to your body so you can determine what’s right for you when striving for your fitness goals.
By our Gym+Fitness team at PCYC Beenleigh
Staying fit to keep up with our children is something we all must do. But what if you can keep fit with your kids? You’re getting in exercise; they’re burning all that energy and potentially need an early night. A win-win!
Physical activity improves overall physical fitness. By being active, your little ones develop cardiovascular endurance, flexibility, muscular strength, and muscular endurance, all while promoting agility and developing balance. Using the large muscles of the arms, legs, and body by crawling, running, and jumping, children hone ‘whole body movement’ skills which develop gross motor skills in a way like no other. The best thing we can do as parents is to be the best and healthiest version of ourselves.
By making time for our own exercise, making healthy food choices and demonstrating a positive attitude to our own body shape, we have a huge impact on our children. Although this is not always easy, it is truly the most effective and powerful road to take.
Doing a form of exercise as a family will build healthy habits in your child by getting active with them at a young age. You can all enjoy the health benefits mentioned above by working out together.
Bush/Beach walks
We are very lucky in Australia to be blessed with amazing treks inland, and kilometers of coastline to get those steps in. Maybe set a little challenge to see if you can do 1-3km as a family with a very light jog and go from there (A 7-year-old can average 15,000 steps a day so go that bit further).
Create your own mobile gym
A couple of towels, some basic weights, a resistance band or two and you’re set. The hardest part is deciding where to set the gym up. Is it going to be the park, near the beach, the garage at home or at a friend’s house where there is more equipment?
Swimming
Swimming is a life skill we all should have, but also is an awesome way to keep fit. See who can get the most lengths completed in a certain time or over the course of a month, to create a habit and some consistency in training.
Bike
A great family activity is going on a big bike ride and seeing where you end up. There are so many designated cycle tracks with picnic stops along the way, make a day of it and burn a good few hundred calories in the process.
Your children will make you accountable for staying active and moving, as you would for them. Keep all parties happy by doing a few things together and reap the rewards.
By Rhys, Club Manager at PCYC Logan
Strength training is one of the most effective ways to improve your overall health and fitness, yet many people still shy away from it due to common myths or misunderstandings. In this article, we’ll take a closer look at the basics of strength training, explore its many benefits, and clear up some of the most common myths. Whether you’re new to exercise or looking to take your fitness to the next level, strength training has something to offer everyone.
This is also referred to as resistance training. This is where you use any form of object (e.g., bar, dumbbell, resistance band or even body weight) to create a resistance against the muscle to stimulate the muscle. One type of strength training is Hypertrophy training which uses less weight to stimulate the muscle (e.g., 3 sets, 12 reps of a workout). This stimulates the muscle in a range of motion for a high number of reps that we can use a lighter weight that will be healthier for the joints. If you are training to be as strong as you possibly could, you would use heavy weights to build your muscle, in a smaller number of reps (e.g., 6 sets of 3 reps).
Men in their first year of training are likely to see anywhere between 5-10kg of muscle mass built in their first year. For women, it is half of this with 2.5-5kg of muscle. In the second year, those numbers are halved – men will gain between 2.5-5kg and women 1.25-2.5kg. The third year, you half that again, and keep halving as the years go on. This means that getting bulky is out of the equation.
One of the major benefits is reducing the chances of muscle atrophy – where your muscle drops off the body over a period of time. Most inactive adults will experience 8% of muscle mass loss per decade, leading to an increase in body fat and reduction in daily calorie expenditure.
Sarcopenia is becoming more common in adults and sedentary workers. This is where your body reduces the muscle mass loss per decade at a higher rate. This is a lot more common now that we are living in the sedentary age. This puts older adults at risk of having falls, breaking hips, having their bone mineral density drop, lower muscle mass and a higher risk of injury. The only cure to this is resistance training. It will happen to those who do not train. We want to train for the life we want to live for the rest of our lives.
Another major benefit is injury prevention. Your body will push through a large range of motions that will reduce the number of injuries. For example, single leg exercises will reduce the amount of muscle tears in older adults as there is strength in those areas, and shoulder excercises with weights will reduce joint injuries.
Below are a plethera of other benefits you recieve when you do strength training:
The work we do in the gym allows us to live a better quality of life outside of the gym.
Training in a progressive overload is a sustainable way for training long-term. This is the ability to continuously make your workouts harder so the muscle does not adjust to the stimulant.
A great example of this is the tale of Milo and the bull. Milo was a farm boy that carried a calf on his shoulder every day. As the calf grew in size and became a bull, Milo grew stronger and was able to carry the bull on his shoulders. Milo used weight as a metric of measure, but you can use other tools to make your training harder (e.g., increasing reps or sets, slowing your movement, changing the tempo, changing equipment types). If we don’t do this, we will stay the same. After 4 weeks, what you started doing will become too easy, so you will need to measure. What gets measured gets improved.
Our goal is to quite literally microscopically tear a muscle. When we finish working out, our body will work to repair or replace the damaged muscle fibers through a cellular process where it fuses the muscle fibers together, to form new muscle protein strands. These repaired muscle strands will increase in thickness and number to create muscle growth. If you don’t eat enough protein, the muscle will not be able to heal correctly, and you will feel sorer for longer. This all happens while we rest, that is why rest is so important in the first 24-48 hours after your workout.
Want to start incorporating strength training into your routine, but not sure where to start? As a PCYC Gym+Fitness member, you can participate in our Activ8 Group Training classes, specifically our Activ8 Strength classes every Tuesday & Thursday!
Don’t have Activ8 Group Training at your club? You can participate in our Activ8 Fundamentals program that includes a range of strength training to incorporate into your routine!
By our Gym+Fitness team at
The benefits of keeping our bodies fit and active as we transition into retirement not only have added social benefits but can also go a long way to support a more enjoyable and prolonged life. Exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social ties and improve cognitive function.
You should aim for about 30 minutes of moderate-intensity physical activity every day. Moderate-intensity exercise should make you feel a bit breathless, but you should still be able to talk comfortably. Incorporate different types of physical activity into your daily routine. This will keep it interesting and easier to stick to over time.
If you are stuck for ideas please drop into your local PCYC Queensland Gym+Fitness Club and a member of the team will show you our Activ8 Fundamentals program. This program offers all Gym+Fitness members 4 to 12 weeks of support from qualified Trainers – free of charge!
By our Gym+Fitness team at PCYC Hills District
Exercise is often praised for its physical benefits, but its impact on mental health can be equally profound. Engaging in regular physical activity has been shown to have a positive effect on mental well-being, offering a holistic approach to mental health maintenance and improvement.
One of the most notable benefits of exercise on mental health is its ability to reduce stress and alleviate symptoms of anxiety and depression. When you exercise, your body releases endorphins, neurotransmitters that act as natural painkillers and mood elevators. These endorphins not only enhance your sense of well-being but also help to alleviate feelings of stress and anxiety, leaving you feeling more relaxed and at ease.
Exercise can also serve as a powerful distraction from negative thoughts and rumination. By focusing your attention on physical activity, you can temporarily shift your focus providing a much-needed mental break. This diversion can help break the cycle of negative thinking patterns and provide a sense of relief and clarity.
Regular exercise has also been linked to improved sleep quality, another crucial aspect of mental health. Sleep plays a vital role in regulating mood, cognition, and emotional well-being. By engaging in physical activity, you can promote better sleep patterns, helping you feel more refreshed and energised during the day.
Exercise offers opportunities for social interaction and connection, which are essential for mental health. Whether it’s joining a group training class, going for a walk with a friend, or participating in team sports; exercising with others can provide a sense of camaraderie and support. These social connections can help combat feelings of loneliness and isolation, fostering a sense of belonging and community. If you have a club with Activ8 Group Training nearby, give it a go and find a new workout buddy!
In addition to its immediate benefits, regular exercise can also have long-term effects on mental health. Research suggests that consistent physical activity may reduce the risk of developing certain mental health conditions, such as depression and anxiety disorders. By incorporating exercise into your daily routine, you can build resilience to stress and improve your overall psychological well-being over time.
Whether it’s a brisk walk, a yoga session, or a high-intensity workout, finding activities that you enjoy and that suit your lifestyle is key to maintaining a consistent exercise routine.
Exercise is a powerful tool for promoting mental health and well-being. By prioritising exercise as part of your self-care routine, you can cultivate a healthier mind and body, ultimately leading to a happier and more fulfilling life.
By our Gym+Fitness team
Do you want to build a stronger core? Add these exercises to your regular workout routine to feel the burn and gain some strength!
Day 1: 20 Crunches, 15 Leg Raises, 30s Plank
Day 2: 25 Crunches, 20 Leg Raises, 35s Plank
Day 3: 30 Russian Twists, 15 Sit-Ups, 40s Plank
Day 4: 20 Bicycle Crunches (each side), 15 Reverse Crunches, 45s Plank
Day 5: 25 Crunches, 20 Flutter Kicks (each side), 50s Side Plank (each side)
Day 6: 30 Russian Twists, 20 Heel Touches, 55s Plank
Day 7: Rest & Recovery
Day 8: 35 Crunches, 25 Leg Raises, 60s Plank
Day 9: 30 Bicycle Crunches, 20 Sit-Ups, 50s Side Plank
Day 10: 40 Russian Twists, 25 Flutter Kicks, 45s Plank
Day 11: 25 Reverse Crunches, 30 Heel Touches, 50s Plank
Day 12: 30 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 13: 40 Russian Twists, 20 Mountain Climbers, 60s Plank
Day 14: Rest & Recovery
Day 15: 40 Crunches, 30 Leg Raises, 60s Plank
Day 16: 35 Bicycle Crunches, 25 Sit-Ups, 55s Side Plank
Day 17: 50 Russian Twists, 30 Flutter Kicks, 60s Plank
Day 18: 30 Reverse Crunches, 35 Heel Touches, 50s Plank
Day 19: 40 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 20: 50 Russian Twists, 25 Mountain Climbers, 70s Plank
Day 21: Rest & Recovery
Day 22: 50 Crunches, 35 Leg Raises, 70s Plank
Day 23: 40 Bicycle Crunches, 30 Sit-Ups, 60s Side Plank
Day 24: 60 Russian Twists, 35 Flutter Kicks, 70s Plank
Day 25: 35 Reverse Crunches, 40 Heel Touches, 60s Plank
Day 26: 50 V-Ups, 40 Bicycle Crunches, 70s Side Plank
Day 27: 60 Russian Twists, 30 Mountain Climbers, 80s Plank
Day 28: Rest & Recovery
By our Gym+Fitness team at PCYC Ashmore
After your bundle of joy has arrived, you might be wondering when to start training again. First and foremost, please seek clearance from your doctor as to when it’s best to resume your fitness regime.
If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready, but it is best to seek your doctor’s approval first. If you had a caesarean birth or complications, ask your ob-gyn when it is safe to begin exercising again.
Aim to stay active for 20 to 30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles.
Gradually add moderate-intensity exercise. If you exercised vigorously before pregnancy or are a competitive athlete, you can work up to vigorous-intensity activity.
Remember, even 10 minutes of exercise benefits your body, but if you start to feel any pains, please stop exercising.
It’s best to avoid high-impact exercise such as running or cardio workouts until at least your six-week postnatal check so your body has time to recover from the birth.
Don’t push it
There may be pressure out there to “bounce back,” but your body has been through an experience it needs to rest and heal from, not be put through exercise boot camp. Often, your baby will not allow you to rest or recover, so don’t feel at all guilty to take every free minute to lie down or sleep. Feed yourself, shower, nap… Exercise does not need to be a priority in the first weeks after giving birth.
Start small
Think a walk around the block, for your first time back to introducing movement into your life. You have to get to know your new body shape and abilities postpartum while also balancing your fatigue. Take a walk, lift half a kilo weight, or tin of spaghetti in front of the TV, or do some stretching on the floor to start. Build up at your own pace.
Listen to your body
Listen to your body. If you get tired, take a break. If you have the energy or feel that some exercise could give you some energy, try it. You could injure yourself trying too much too soon, so keep taking mental stock of how you are physically feeling. If you experience higher than usual bleeding this could mean you’ve pushed yourself too far and need to reel it back.
Involve your baby
Take your baby on a stroller walk or jog or take a walk while babywearing. Lift your baby up and down 10 times in a row as if they were a weight. Put them on the floor next to you while you do yoga. This will let you exercise for longer since you won’t have to stop to take care of their needs – they’ll already be there. Plus, it’s a nice time to bond.
Set realistic goals
The number on the scale isn’t the most effective measure of health. Set goals like being able to touch your toes, lifting your baby without your back aching, being able to walk or run for 5 minutes longer than yesterday, and other milestones unrelated to weight.
Whether you want to work on self-care, feeling more yourself again, flexibility, strength, or another fitness goal, celebrate the wins when you reach your target. Reward yourself with a book, a bath, or a treat—whatever makes you feel good—when you reach those achievements.
Postpartum fitness doesn’t have to be a chore. Make it fit with your new lifestyle by incorporating your new baby and respecting the limits of your body as you go. You’ll be able to build up to more and more over time, but there’s no need to rush. Focus on your health instead of weight loss and be gentle with yourself as you go at your own pace.
All of the information above is written in line with the AUSactive guidelines.
