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About 3rd Act Fitness
The 3rd Act of life is the period of transition from a focus on family & career to retirement, or the lead up to retirement. When individuals can explore personal growth, including reimagining their health and wellness.
3rd Act Fitness is about achieving individual transformation. Maybe you want to:
- travel and have more energy to explore,
- be active with grandchildren,
- have better functional capabilities for daily activities,
- improve balance and flexibility to feel more comfortable being active.
Whatever the reason, 3rd Act Fitness is here to help you realize your health & wellness goals.
Benefits of Physical Activity & Exercise
Research illustrates the benefits of maintaining a physically active lifestyle which includes planned exercise.
- Physical Activity is any movement of the body resulting in the movement of muscles.
- Exercise is a form of physical activity that is planned, organized and intentional.
The Canadian 24-Hour Movement Guidelines recommend adults obtain a minimum of 150 minutes of moderate to vigorous activity per week. Achieving this amount of activity per week aids in reducing chronic age-related diseases, improves life expectancy and activities of daily living.
Limitations due to the loss of skeletal muscle and mobility contribute to decreased health and quality of life. Adults can improve outcomes through structured and planned exercise. Increases to muscle mass, bone density, and strength can be achieved regardless of age or status. Seek medical advice to ensure physical activity and exercise are safe for you.
Resistance based training, incorporating balance and flexibility exercises, has the potential to improve confidence, decrease risk of falls and injuries, and significantly improve the quality of functional living in aging.
Major Benefits
- Heart & Lungs – regular cardiovascular exercise improves blood and oxygen circulation through the lungs and skeletal muscle
- Bones & Muscles – resistance-based exercises aid bone and muscle growth. Muscle and Bone growth decreases the risk of Osteoporosis (bone density loss) and Sarcopenia (muscle loss).
Additional Benefits
- Immunity Boost – increased regular activity can improve the immune system
- Improved Sleep – exercise has been linked to improved sleep
- Increased Energy – Improved energy levels, decreased fatigue related factors
- Aids Weight Control – helps to increase calories used for energy
- Balance & flexibility – improves confidence to be more active
- Mental Health – Improved cognitive function, mood and self-esteem. A reduction of stress can also be achieved
Fitness Myths
It’s too late to for me start
- It is never too late!
- Simple consistent activities can create positive adaptations.
I could get hurt
- When done incorrectly, it is possible to cause injuries.
- But with proper guidance, progressive changes, exercise can be done safely when done within your current limits.
I am too old
- Age should not be seen as an obstacle to physical activity. It is not too late to move more. The result of not moving causes far more health risks than exercising.
- Research shows positive adaptations related to exercise on brain function. Brain-Derived Neurotrophic Factor (BDNF) released in the brain during regular exercise builds neural connections related to improved memory and learning.
Exercise isn’t fun
- Exercise doesn’t have to be boring, but it also an investment in yourself.
- Creating positive habits, improved strength can lead to more adventurous activities that are more enjoyable.
I can’t build muscle
- Maybe not like a body builder, but strength can be improved. Stronger muscles improve activities of daily living, assist joint stability, improved balance and speed.
- Aging bodies decline in muscle mass approximately 10% per decade as we age.
- Loss of muscle decreases calories burned and may cause weight gain.
- Reduced muscle contributes to loss of balance that increases risk of falls and other related injuries.
My joints hurt too much to exercise
- Although medical clearance may be necessary to understand the cause of joint pain, it is possible that resistance training may help stabilize sore joints.
- “Motion is Lotion”
- A properly designed training program can help build strength, improve flexibility, balance and coordination. These improvements aid the protection of joints.
My bones are too weak
- Osteoporosis is a result of decreased bone density and mass but is preventable.
- With weight bearing activities and proper nutrition, bones can remodel and become stronger.