It’s not just about flashy cars or luxury bags anymore… it’s about thriving for decades, being there for your kids and grandkids, and enjoying life with energy to spare.

A 2024 Forbes article (1) notes that high-net-worth individuals are investing heavily in health, from personalised fitness to cutting-edge health tech (ozempic, anyone?), because they know a long, vibrant life is the ultimate wealth.

And you know what?

As someone who rarely hops on the trend train, I think they’re onto something.

None of us can escape how time seems to shrink as we grow older.

Family, juggling work, kids’ extra classes, and maybe a late-night burger run because you don’t have enough time to cook… sound like you?

Staying fit can feel like eating one popcorn. And then stop. Difficult.

As a responsible adult, you’re the backbone of your family. The one who’s got to be there for swimming classes, school prize-giving days, and family nights.

Fitness isn’t just about looking good in your reunion dinner… it’s about building a body that keeps you strong and around for your loved ones for years.

Longevity training is your secret weapon for a vibrant life, and I’m sharing why it’s the ultimate gift for you and your family, with science-backed tips and practical ideas you can start today.

“Longevity training keeps you strong for family moments.”

Longevity: Your Family’s Greatest Gift

Seriously, think about it.

What’s the best thing you can give your family?

It’s not a fancy school holiday trip (though those are nice).

It’s not the birthday presents.

It’s being there for the special moments, as present as you can. Dancing at your kid’s wedding or playing with grandkids without puffing. Growing old with your partner, but full of energy, exploring the world together.

Aging is not a choice. But aging strong is. Which will you choose?

A 2023 The Lancet study (2) found regular exercise can add up to 7 years to your life, even starting in your 40s. That’s seven more years of family laughs and memories.

Your body’s like a trusty Perodua. Skip the regular maintenance (movement or exercise), and it won’t perform as desired. Keep it tuned and well-oiled, it’ll carry you far.

Longevity training should fit your lifestyle, so you’re not just getting by… you’re thriving.

And if you really want the best results, make sure your program is as personal as possible. Tweak it to your body’s capabilities, limitations and unique needs.

Simple, Science-Backed Ways to Train for Longevity

No need to live in the gym or copy some influencer’s crazy workout. What you’re about to read are practical, evidence-based habits for busy folks like you. Here are five tips to keep you moving strong into your golden years:

1. Fully Mobilise Your Joints: Stiff joints are no fun as you age. Spend 10 minutes daily on full range dynamic stretches like cat-cow or asian squats to stay loose. A 2022 Sports Medicine study showed mobility training cuts injury risk by 30% in adults over 40 (3). It’s like lubricant for your body.

2. Strength Training. A MUST: Don’t just do walks and yoga classes. Swimming and tai chi is not enough. Focus also on strength exercises that mimic activities of daily living. These are:
   – Bending and lifting (Carrying a child off the ground) – Squats
   – Hinging (Bending over to pick something up) – Deadlifts
   – Single leg movements (Climbing stairs) – Lunges
   – Carrying (Grocery shopping) – Farmer’s carry
   – Pushing (Overhead luggage in airplane) – Shoulder press
   – Pulling (Walking the dog) – Cable rows
   – Rotating (Chores) – Cable chops

   Aim to get stronger and stronger in each of these moves. These reduce fall risk by 40% in older adults, per the Journal of Gerontology (4). In case you didn’t know, fall is the second leading cause of injury deaths amongst older adults.

   Shocking. I know. And even more shocking is that it’s completely preventable if measures were taken but most older adults avoid exercise.
   Strength exercise, non-negotiable.

3. Rest + Walking = Power: Your body needs downtime to rebuild the strong muscles and bones we are aiming for here. Try to get 7-8 hours of sleep, quality sleep. What I mean by quality sleep?
   a. Regular sleep and wake time (no alarm required)
   b. Cut off caffeine 6 hours before sleep
   c. Relax before bed (no screen, loud noises, bright lights)
   d. No meals 2 hours before sleep
   e. No alcohol and/or smoking 2 hours before sleep (no smoking/alcohol at all is best)
   f. Get light exposure first thing after waking
   g. No white lights after dusk
   h. Minimize or don’t take naps
   i. Create a restful environment in your bedroom and relax your mind (no distractions or TV)

   Here’s a reminder we made so you can print it out and stick it on your bedroom door:
   |
   
   Harvard Health says this slashes heart disease risk by 20% (5). Add a chill walk around your taman for active recovery. Combining sufficient quality sleep with walking is a superpower most people underlook.

4. Eat Smart, Not Strict: No need to ditch the maggi goreng mamak. Go for balanced meals, add lean proteins (like grilled fish), colorful veggies, and good fats (like nuts). You can easily modify your favourite foods into healthy versions if you are creative enough.

   

   Voila, our take on creativity mentioned above. Not bad huh?

   A 2024 Nutrients study found balanced diets cut inflammation by 25%, slowing aging (6). It’s sustainable eating that we want to create, not a chore.

5. Keep Stress in Check: Stress ages you faster than a bad day at work. Try 5-minute mindfulness activities like deep breathing before your work to lower cortisol by 15%, per a 2023 Psychosomatic Medicine study (7).
   
   You can even try medidation techniques if you are up for it. There’s plenty of research to back the efficacy of this ancient practice. A calm mind keeps you young.

There you go, 5 tips for you to try right after this. These aren’t random ideas… they’re your roadmap to a body that keeps up with your life, from ferrying kids to tuition to family trips you work so hard for, you deserve to enjoy all of them.

“The right plan makes all the difference!”

A Real Story: Mr. Lee & Cindy’s Comeback at 70

Meet Mr. Lee and Cindy, a couple in their late 60s who used to scroll past our Facebook posts for months until one day, they said, “Let’s just try.”

That one step changed everything. Mr. Lee dropped 5 inches off his belly, and Cindy, once breathless from stairs, now sprints up them with ease.

“Most ladies can’t even get up after squatting down to use the toilet,” she says, urging others not to wait.

They now speak passionately about how strength training isn’t about looking good, it’s about fall prevention, staying independent, and living fully. Almost 70, they feel like they’re in their 50s.

Their story proves: it’s never too late, and one decision can unlock decades of quality living. You can watch their full interview here on our Youtube channel.

Why Longevity Training Matters

Tons of solutions out there promise quick fixes, but longevity training is different. Patience is required and it can offer a more permanent fix. It’s not as quick but extremely potent if it is tailored towards your needs.

Don’t let the trends distract you.

It has always been about getting the basics right first. Exercise right. Eat right. Rest right. Enjoy the process.

It’s not about the latest tech.

It’s about building a body that lasts with methods that have been tried and true, so you can be there for the people who count.

We use science-backed moves and simple habits to fit your busy life. No nonsense… just results that stick.

Want to start moving better? Have a chat with us and let’s talk about your goals.

References

1. Forbes. (2024). The new wealth: Why the affluent are investing in longevity. Retrieved from https://www.forbes.com

2. Lee, D. I. M., et al. (2023). Physical activity and mortality: A systematic review. The Lancet, 401(10378), 123-130.

3. Smith, R., et al. (2022). Mobility training and injury prevention in middle-aged adults. Sports Medicine, 52(4), 567-578. https://doi.org/10.1007/s40279-021-01543-2

4. Liu, S., et al. (2021). Strength training and fall prevention in older adults. Journal of Gerontology: Medical Sciences, 76(5), 890-897. https://doi.org/10.1093/gerona/glab123

5. Harvard Health. (2023). Sleep and heart health: Why it matters. Retrieved from https://www.health.harvard.edu

6. Tan, J., et al. (2024). Anti-inflammatory diets and ageing: A meta-analysis. Nutrients, 16(3), 345-412. https://www.mdpi.com/doi/10.3390/nu16030345

7. Wong, K., et al. (2023). Mindfulness-based stress reduction and cortisol regulation. Psychosomatic Medicine, 85(2), 201-209. https://doi.org/10.1097/PSY.0000000000001115

However, if you’re like most women (and many men), you might be wondering why this kind of training is so beneficial. The truth is that resistance training—which involves doing activities like lifting weights and squats—has a number of benefits for people of all ages and abilities. So let’s go through eight reasons why every woman should start lifting weights today!

1. Building muscle helps you burn more fat.

When you build muscle, it helps your body burn more calories. This is because muscles can be used for all sorts of things—it’s not just for lifting heavy things! In fact, building muscle can actually help you lose fat by providing a greater metabolic rate and burning more calories. That’s because fat stores are our body’s way of storing energy in case we need it later, but unlike muscle tissue which burns energy as fuel constantly as long as we’re moving around or awake (or even asleep).

Faster metabolism: Your metabolic rate refers to how quickly your body converts food into usable energy and wastes the rest via heat loss (thermogenesis). The faster this process happens, the greater number of calories burned per day. When you build lean mass through strength training—especially resistance training with weights—you increase the amount of lean tissue in your body which acts like an engine that needs fuel to run efficiently. This means that even when at rest or sleeping during “starvation mode” times such as early morning hours while fasting during Ramadan; having extra muscles means they continue using up stored glycogen (glycogen is stored glucose) instead of fatty acids!

2. You’ll look better and feel more confident.

Another great reason to start strength training is that it will make you look better.

If you’re not sure what I mean by this, think about your favourite actors and actresses. How many of them lift weights? The answer is most of them. Strength training helps increase muscle tone and definition in your body, which makes you look more toned and fit overall (not to mention how much stronger you’ll feel).

It also helps you stand up straighter and look more confident, which will make people think you’re more attractive. It’s a fact that the best way to lose weight is by increasing your muscle mass. And the sense of achievement that comes with strength training will really boost your confidence level as any task in front of you just feels a lot easier!

3. You can fight osteoporosis.

One of the biggest reasons women should strength train is because it can help prevent osteoporosis, a condition that causes bones to become weak and brittle. According to the National Osteoporosis Foundation (1), women are at greater risk for osteoporosis than men because they have less healthy estrogen levels and less muscle mass.

Weight-bearing exercises—like walking, jogging, hiking or dancing—are excellent ways to build bone density as well as strengthen muscles through resistance training. It’s recommended that you incorporate both types of exercise into your routine: weight-bearing exercises will improve bone health while resistance training will keep your muscles strong so they don’t break down from overuse during physical activity or everyday life activities like lifting groceries out of the car trunk or removing heavy clothing from a washer/dryer after doing laundry.

The NOF recommends strength training two days per week with 8-10 repetitions per set using eight different exercises in each session. Or better yet, get a customised personal training program for yourself where you’ll be coached with the best exercises suitable only for you.

Our personal trainer teaching a client how to foam roll before training to improve results.

4. You can reduce your stress.

Strength training can have a positive effect on your mood and stress levels. The release of endorphins during exercise, in particular strength training, can enhance your mood and reduce anxiety.

The benefits don’t stop there. A study (2) published in the Journal of Strength & Conditioning Research found that women who completed a 12-week resistance training program had lower levels of cortisol (a hormone that’s released when you’re stressed) than women who did not participate in the program.

5. You can protect yourself from injuries.

Strength training can help you prevent injuries. We have helped plenty of clients to improve their sport through personal training.

Sports that require lots of running, jumping, and cutting (like tennis) increase the risk of overuse injuries. When you strength train, you are able to get stronger and better at your sport. This will also increase your bone density which helps protect against fractures that occur from falls or contact with others such as when playing badminton, tennis or even at work. Finally, a strong muscle is less likely to tear than a weak muscle because it has better endurance when placed under stress during activities (like jogging or hiking).

6. You can boost your energy levels.

Strength training can help you boost your energy levels by balancing the hormones that affect them.

The body’s endocrine system, which releases hormones into the bloodstream, controls many body functions including metabolism and mood. Strength training has been found to regulate cortisol levels, which in turn helps reduce stress and improve sleep quality. This can lead to feeling more alert during the day, as well as an increase in energy levels because of better restful sleep at night.

7. You’ll increase your mobility.

Strength training can improve your mobility, balance, and coordination. This is because the muscles you use during strength training are also the muscles that help you move more easily throughout the day. For example, if you lift weights with exercises like lunges with balancing exercises every other day for three weeks (or even two days a week for six weeks), then by the end of these two months, you’ll be able to walk faster without losing balance as much as before.

Your ability to move freely throughout life is key in preventing falls and injuries—and regular strength training makes this easier!

Getting ready for CNY soon!

8. You can improve your memory and cognitive function in later life.

As you get older, your memory and cognitive function may decline. Strength training is one of the best ways to improve your brain health, especially as you grow old. The benefits of strength training for older adults include:

• Greater mobility and flexibility in muscles
• Better coordination between body parts
• Increased bone density and reduced risk of osteoporosis
• Lower blood pressure
• Lower percentage body fat (this will help you look better too!)

A study done by the American Journal of Preventative Medicine (3) showed that after 2 years of strength training, the women in the exercise group had experienced 31% fewer falls (37% fewer falls resulting in a moderate or severe injury).

To stay healthy, fit, and active into old age, it’s important to strength train regularly at any stage of life.

As you age, maintaining a healthy body is important to help prevent disease and improve your quality of life. Strength training can improve muscular strength, endurance, and balance—all of which play an important role in staying healthy. It also helps you look and feel younger.

In addition to being beneficial for older adults, strength training is beneficial for people at any stage in life—including women who are pregnant or postpartum. Research shows that regular resistance exercise can strengthen the muscles around the pelvis, lower back and your core, making it easier for you to maintain an upright posture when carrying things around like babies and groceries. And many studies have linked physical activity with fewer back problems during pregnancy or after giving birth.

Conclusion

By following these tips and incorporating strength training into your routine, you can be on your way to a healthier body and mind. If you still have questions about strength training or any other health-related topic, feel free to drop a message here. We’d be happy to answer them!

References

1. “The National Osteoporosis Foundation’s Position Statement on Peak Bone Mass Development and Lifestyle Factors: A Systematic Review and Implementation Recommendations – PubMed.” PubMed, 1 Apr. 2016, pubmed.ncbi.nlm.nih.gov/26856587.
2. Bell, G., Syrotuik, D., Socha, T., Maclean, I., & Quinney, H. A. (1997). Effect of strength training and concurrent strength and endurance training on strength, testosterone, and cortisol. The Journal of Strength & Conditioning Research, 11(1), 57-64.
3. Seguin, R., & Nelson, M. E. (2003). The benefits of strength training for older adults. American journal of preventive medicine, 25(3), 141-149.

In our world, this is known as extrinsic motivation. You probably won’t think too much about the benefits of exercise other than the looks and confidence it will give you, which is great!

But actual personal training goes beyond that because a true personal trainer can also proactively help you improve your overall health and the quality of your life for the rest of your life.

Try picturing this:

30 years from now, you finally have time to spend with your family and your grandkids and they would like to go for a short vacation in Japan per se. Knowing Japan, a country that involves a lot of walking and commuting by public transport; you will face no problems whatsoever to walk and commute with them because you have been prepping yourself 30 years ago for this moment! That’s right! You had a Personal Trainer prep you for this moment, with the best nutrition knowledge and solid technique of using the equipments needed for your exercise. Definitely some bittersweet moments but hey, it was a one worthy investment you did for you and your family.

Who wouldn’t want to age like fine wine right? Grow old but gold, yes?

Let us look at some lesser-known methods in which personal training might be able to offer you some intrinsic motivation and help change your life.

1. Pain Relief

As mild as it feels, the tingling pain which is causing your neck to ache can definitely disrupt your daily routines and mood. These are the common aches that we usually take for granted and assume that they can instantly be relieved with a few pops of muscle relief medicines. They sure do look like the fastest and cheapest alternative that you can get and see the results almost immediately.  But the big question lies in how long are you willing to commit to depending on the short-term instant relief medicine? Are you going to make it a monthly or a weekly subscription, taking the extra mile just to buy a few strips of pills just for a day’s relief from pain?

Physical therapy can address and treat the underlying causes of pain in people recuperating from surgery, a sports injury, or suffering from chronic pain. Physical therapists use several pain-relieving procedures, such as stretching and strengthening exercises, heat and cold therapy, and manual manipulation, targeted at specific pain points. As a result, patients gradually become more robust, flexible, and less painful in the long term. 

So, yes. It is possible to get pain-free days without unicorns!

2. Improved Mobility

Imagine if your temporary is a LONG TEMPORARY and to feel very well, count the number of places you can travel to every month with your family, friends or on your own! Just imagine travelling and going anywhere without having to worry about having to carry extra money for medications or visits to the pharmacies, definitely a SUPER SAVER for your wallet.

Injuries, arthritis, and even a lack of use can cause mobility difficulties and restricted range of motion. Unfortunately, this can create a vicious cycle: the fewer people move their joints and muscles, the less functional they become. Physical therapists provide hands-on therapy and at-home exercises that enhance joint and muscle mobility and, hence, improve function.

Physical therapists can also introduce patients to walking aids, such as canes and crutches, to further recover safe walking and other desirable mobility objectives.

However, this is not the end of the advantages of increased mobility—the greater a person’s sense of strength, the greater their self-assurance and life quality. In short, this is just a part of the “Movement Insurance“.

3. Better Balance

According to data from the Malaysian Journal of Public Health Medicine, one in three seniors is at risk of falling. According to the News Strait Times, seven per cent of Malaysia’s population will be 65 or older by 2020, making fall prevention measures all the more crucial.

Physical therapy can help patients recover from the millions of fall-related injuries that occur each year, but it can also play a crucial role in preventing future falls. Physical therapy is an essential component of ensuring the safety of the elderly, as they are more susceptible to balance issues induced by joint replacements and osteoporosis.

However, the advantages of physical therapy are not limited to the elderly. The majority of physical therapists treat a wide range of physical issues. Physical therapy assistants are vital healthcare team members for patients with a wide range of medical conditions.

4. Enhanced Daily Function

While we typically link the benefits of physical therapy with muscles and joints, this treatment is also utilised effectively in other forms of rehabilitation. Physical therapy can help anything from diabetes control to heart and lung function by strengthening patients’ confidence and endurance via movement.

One final point to consider. No two people or physical treatment regimens are identical. Physical therapists have a unique chance to improve the lives of their patients by tailoring each patient’s PT programme to their specific needs. In addition, as patients’ talents increase and expand, their treatment plans can be modified to keep them on course. Request more information about the physical therapy assistant training you need to begin making a difference in people’s lives.

The best part of having a Personal Trainer is that they are very much human, like you! They have emotions, they can communicate with you, hear you out, and help you where you need them and whenever you need them. Although once you have achieved your goals and targets they won’t be needed anymore, but what was taught and guided by them stays with you forever. It will be practical for you whenever and wherever you are – be it in your own office or your own home!

It is a good sign that people are becoming more health conscious these days and changing your regime is definitely the best choice in the long run. We know that sometimes when you feel motivated to kick off a new vibe but you don’t know where to start and end up delaying, well, maybe what was missing is some push and encouragement from the Penang Personal Trainers. And we will be there to start with you and encourage you all the way till the very end. Also, thanks to technology, we are all just a text or a call away from you.

Change your life today with KD Trainer because it is time we age while looking as fine as George Clooney or Michelle Yeoh.

Call us today and get a FREE health consultation valued at RM100 and more!

Our Best Health Tips If You Are GOLDEN!

(Above 65 Years Old)

Health is a huge part of everybody’s life, but as we age, we tend to pay more attention to it. After all, we human beings are masters of procrastination.

There’s a rumour that old people should not be exercising, in fact, it is common courtesy to help the elderly with their daily chores, for example:

1. “Hey aunty, that’s so heavy, let me help you carry that”
2. “Uncle let me fetch you so you don’t have to walk too much”
3. “Hey grandma, let’s look for the elevator, the stairs will tire you out.”
4. “Let’s park nearer so you won’t have to walk so far”

Although well-intentioned, we might be actually causing more harm than help if we continue with these gestures in the long run. So we hope this article can help you change your mind the next time you are about to say any of the above or accept any of the offers above.

Why should you exercise if you are aging?

You probably know you should be exercising no matter how old you are but let us show you some of the reasons why you should really start taking it seriously if you are part of the elderly category.

1. Prevent Muscle Loss

As we age, we begin to lose muscle mass and the ability to move if we do not take care of our muscles. This is known as sarcopenia which will begin to take away 3-5% of your muscles every decade after you reach the age of 30. After the age of 40, the number becomes 8% and after 70, it almost doubles to 15%! (1) (2) The best-known method to prevent this from happening is strength training. No other way has been shown to work better and safer.

2. Improve Cognitive Functions

Many people will tend to read books, learn new skills, or even a language to keep the brain sharp as you age. But did you know, exercise can also do the job? A large-scale meta-analysis from the American Heart Association concluded that physical activity protects against cognitive decline (3). This means that you can actually train your brain to work better by exercising!

Fountain of youth anyone?

We really do recommend you to begin immediately if you have never done any sort of balance training before simply because….

Fall Prevention Is MOST Important For You!

This is so so important that we had to give it its own paragraph. Did you know that death from falling is the world’s number 2 killer when it comes to accidental deaths? And all of this can be easily prevented if people knew more about the dangers of it.

We couldn’t find Malaysian data on fall death rates so here is one from the US to make the same point but the 2018 Malaysian National Health and Morbidity Survey (NHMS) reported that 15% of those above 60 had fallen at least once over 12 months. One in two suffered injuries, while one in five were hospitalized.

We rarely fall when we were younger adults. Why? Simple, because our balancing strength is still functioning optimally. But as we age, we experience sarcopenia (muscle loss) which will contribute to loss of balance, and eventually, if not addressed, we might also face osteopenia (bone density loss) which eventually leads to osteoporosis (brittle bones). So here are the muscles you need to work (basically all of them) to prevent falling or loss of balance:

1. Core muscles – Contrary to popular belief, these are not only those abs muscles. There are actually many more! Your core muscles are the foundation to almost all movement in your body such as standing, walking, sitting, and almost all others.
2. Gluteal muscles – The biggest muscles in your body are your gluteals (glutes). They are the powerhouse that erects your entire torso up and have been doing so your entire life. They are also responsible for supporting your lower back muscle; a very commonly injured muscle group/joint.
3. Legs – This one is pretty obvious. Your legs are mainly made up of three large muscle groups known as your quadriceps, hamstrings, and your calves. All three are equally important as they have their own functions. And a very very important muscle group that a lot of people neglect, even athletes, are your feet muscles!
4. Upper body – Yup, sounds funny but it is true, there are plenty of benefits that come from a strong upper body such as supporting your own body, carrying things in your daily life, and also holding on to things when needed.

The idea is to keep training until you feel confident again carrying your own bodyweight around, and then you would slowly regain the stability that you once had when you were younger.

How to eat and drink as I age?

Well, if you have goals of living a healthy lifestyle, you must surely include your nutrition plans as well. Although nutrition wouldn’t differ much no matter your age, there are a few things that have to be pointed out for those going through the aging process. Here we have our dietitian who will breakdown a few key tips for you to follow:

To summarize:

1. Eat more protein to slow down muscle loss such as meat and eggs or soy and tofu if you are vegetarian.
2. Get enough dietary fats from good sources such as nuts, seeds, and avocados to improve micronutrient absorption.
3. Hydrate sufficiently because your thirst mechanism might not be as effective anymore especially if you exercise (sweat)
4. Take care of your teeth! This is important as well to help you eat better and enjoy your food.

If you have goals of improving your body composition (less fat, leaner) then you would need to pay attention to calories but please do refer to your doctor before doing anything out of the ordinary. This advice is only for those without any health concerns.

Walking and then eventually running

This is a great way to improve overall health and it is so easy to be done! Walking has tremendous benefits such as lowering the risk of dying from cardiovascular disease, respiratory disease, and cancer (6). You should aim for getting in 150 minutes per week but even getting an hour in per week seems to be enough to help you live a longer and healthier life (7).

Here are four ways that we can help suggest you begin your walking routine:

1. Walk To Your Nearest Stores – Whether it is your neighborhood café or the grocery store near you, try to walk to those places the next time you plan to go there. If it is too far, you can drive there but park a little bit further than usual and get in the steps from the increased distance.
2. Get in 2 Small Walks A Day – Break it down into a morning and evening session where you do 5 minutes each, and then as it gets easier, increase it to 10 minutes and eventually 15 minutes. Pretty soon, you will be getting in 30 minutes of walk a day and 5 times a week would put you at the desired 150 minutes mark. Tadaa!
3. Improve The Walking Experience – Most of the time, people find walking or running boring because they just aim to finish the dreadful 30 minutes walk. Instead, find ways to make it an enjoyable session that you look forward to. For example, listen to your favourite podcast, make a walk date with your spouse (win-win for both!), walk together with your beloved pet or even grandchildren, or find the scenery you truly enjoy seeing.
4. Buy A Pedometer – This is a useful tool to keep you in check as it shows how many steps you have taken that day with just a flick of your wrist. You can usually get one around a hundred ringgit and it comes with plenty of other functions as well. Aim for 10,000 steps a day but begin with small increments from what you are doing today.

It also serves as a great reminder!

And eventually, when you get to the stage where you find walking too easy or a little bit boring, you can then progress to running! It is a great way to make your bones even stronger and running is an effective way to battle osteopenia but that is another topic for another day. Back to running, here are a few tips you can try if you want to get started:

Conclusion

We hope this article will inspire you to start a healthier lifestyle and help you age gracefully or if you have parents at home who are not as active as you think they should be, you can then educate them about the importance.

But remember, getting active is not just about adding years to your life, it’s about adding life to your years.

We have trained many clients who have told us that their life has changed 180 degrees when they got their knees back or their energy levels to play with their grandchildren again or even able to walk their dogs again.

It’s NEVER too late to begin simple, enjoyable ways to become more active, improve your mood and outlook, and reap all of the physical and mental health benefits of exercise.

References

(1) Flack KD, Davy KP, Huber MAW, et al.. Aging, resistance training, and diabetes prevention. J. Aging Res. 2011; 2011: 127315.

(2) Marcell TJ. Sarcopenia: causes, consequences, and preventions. J. Gerontol. A. Biol. Sci. Med. Sci. 2003; 58: M911–6.

(3) Gorelick PB, Scuteri A, Black SE, Decarli C, Greenberg SM, Iadecola C, Launer LJ, Laurent S, Lopez OL, Nyenhuis D, Petersen RC, Schneider JA, Tzourio C, Arnett DK, Bennett DA, Chui HC, Higashida RT, Lindquist R, Nilsson PM, Roman GC, Sellke FW, Seshadri S. Vascular contributions to cognitive impairment and dementia: a statement for healthcare professionals from the American Heart Association/American Stroke Association. Stroke 42: 2672–2713, 2011.

(4) Reimers, C. D., Knapp, G., & Reimers, A. K. (2012). Does physical activity increase life expectancy? A review of the literature. Journal of aging research, 2012, 243958. https://doi.org/10.1155/2012/243958

(5) University of Birmingham. (2018, March 8). A lifetime of regular exercise slows down aging, study finds. ScienceDaily. Retrieved March 30, 2021 from www.sciencedaily.com/releases/2018/03/180308143123.htm

(6) Walking in relation to mortality in a large prospective cohort of older U.S. adults. Published early online October 19, 2017 in American Journal of Preventive Medicine. First author Alpa V. Patel, PhD, American Cancer Society, Atlanta, Ga.

(7) Fortes, C., Mastroeni, S., Sperati, A., Pacifici, R., Zuccaro, P., Francesco, F., … & Ebrahim, S. (2013). Walking four times weekly for at least 15 min is associated with longevity in a cohort of very elderly people. Maturitas, 74(3), 246-251.

Then you recalled one of your friends who had this great success and still living a healthy lifestyle until today. How in the world is Christine doing that? You heard there are actually individuals who offer help to people struggling like yourself..and they do it for a living! You found out they are called personal trainers. So where do you start?

Hiring your first personal trainer could be an exciting and scary process for most first-timers. Plenty of questions to ask before swiping your credit card.

What if it doesn’t work out? How do I know if this trainer is really qualified? Why is this person forcing me to take sessions?

The list goes on, so let us help you out.

Here are seven things that we believe will help you with your quest.

They talk about YOU

This one is very important because it can determine your future client-trainer relationship. If the entire initial conversation is centred on you and your problems, you will probably have a trainer who’s very dedicated to help you achieve your goals. It shows that they are truly concerned about their clients’ problems and take the time to address what you are going through. Here are some golden questions a great trainer might ask you:

• Why are your goals important to you?
• What are the challenges you have faced in the past?
• How can I add value to your current situation?
• What can I do for you to make you feel better?

Another bonus tip is that they actually sit through the entire conversation listening to you at least 80% of the time. If they spend their time talking about their past achievements and go on and on an on about themselves, run. (Well, of course, unless you asked them about it)

Testimonials

These are a great way to see if your future trainer has actual clients and on top of that, has actually helped individuals who have been where you are right now. Of course, when offering their services, they will say everything you want to hear. But if those words are from other individuals who have received similar services from the trainer, you know that there’s a certain level of experience you can expect from this trainer. Oh and also be on the lookout for real, genuine clients. Not their family or friends who are forced to shoot a video in exchange for a cup of coffee.

Proven track record

After looking at those testimonials, it would be good to dig further to see if they actually have a proven track record of helping people in the past who have suffered what you are facing right now. Which means they might have a high probability of having the right skills and tools to get you out of your health problems. It’s also a great way to filter out trainers who sometimes specializes in a certain group of clients. For example, if you are looking for a trainer to help you train while being pregnant, you are not going to get much from a trainer who specializes in training marathon athletes. After all, you are hiring one to help you achieve your goals. So if they can’t get you there, what’s the point?

Practice what they preach

Well, this is one which can be subjective but if you are going to hire a trainer, make sure you hire someone who is practising what they preach. Out of shape trainers are like car salesmen who don’t know how to drive, they sometimes don’t really know what they are talking about. So looking for a trainer who has personal experience in what you are looking to achieve is definitely a plus as he or she will have high levels of empathy for you when you are going through the process of your own transformation. A doer will always beat a talker.

Willing to commit the time you want

One thing you should have in your mind before finding a trainer is your own personal schedule. It’s best if you already have your training slots in mind and the days or times that you are willing to block out for your training time. Here is what you should prepare before meeting that trainer:

• The time you want to train
• What are the days you can train
• How long you want to train for every session
• How many weeks or months or years you are looking to engage a PT

That way, when you meet the trainer, question if they can commit to your schedule because if he or she cannot, there’s really no point in continuing the conversation anymore. Pretty straightforward but often overlooked until the end of a 2-hour consultation. (Welcome, for saving your time)

Any hidden agendas

Hidden agendas here mean that they might have something else up their sleeves when they offer their personal training services. Some trainers might use personal training as a façade to actually sell you a certain product later on when they have won your trust. Not all bad but these trainers might not have your fitness goals at best interest because the main goal of this trainer is now to offer you entry or sell you their intended product/service. Be on a lookout for trainers who make your training and fitness goals their main concern, they usually have nothing else to sell or offer later on. Your goal is their end product.

Certifications

This one is really a complicated one as there are many organizations that offer personal trainer certifications and not much regulation you can count on from authorities. The best bet you can have is the NCCA accredited certifications from the USA which is a body who really takes into account the standard of certification with quality control systems. So, some organizations that are accredited by them are like :

• ACE
• NSCA
• NASM
• ACSM

But if you are looking for a personal trainer in Penang or even in Malaysia, not much intervention from the government has been implemented thus far to regulate the local personal trainer certifications. However, a certification is not the be-all and end-all for a great personal trainer. There are some trainers without a certificate who are more qualified than certified ones. But the saving grace of this situation is you know that a certified trainer has invested time and personal finance into his or her career as a trainer, so that shows a commitment to professionalism.

Suggesting shortcuts

Well if you are looking for a personal trainer, you know that achieving the results you are looking for is no easy feat or else you won’t be looking for one. And no matter how many shortcut ways are offered and marketed out there, they all don’t work. If they did, we would not have so many health problems out there and most certainly personal trainers would not exist. So be on a lookout if your future trainer offers you unbelievable promises that sound too good to be true, oftentimes, they are not. Achieving great health and fitness goals are always long-term and there’s no real shortcut in getting them. Just hard work, discipline and consistency. Find a trainer that is willing to go through all of those difficulties with you.

Well, we hope these tips will really help you hire your first personal trainer. Having a trainer is really a wonderful relationship that can be life-changing. The important thing is you go ahead and start, don’t overcomplicate your decision-making process until it doesn’t happen. The worst that could happen is picking a personal trainer that you don’t like, that’s it! So don’t worry even if you found one that doesn’t match, there are plenty of them out there that will help you achieve your goals!