“I was feeling run down,” she says. “I was walking fairly regularly, but having trouble finding the energy and motivation to move much.”  

She worried about losing bone density, which could cause fractures. Joint function was another concern. “I was having shoulder issues on the treatment side. Physical therapy helped, but not enough.” 

Lesley’s sister-in-law, Melody, organized a family strength-training group. It included Lesley, Melody, Lesley’s husband Gary and her brother Dave. The foursome started exercising with me once per week in my gym. 

What is strength training? 

The National Institute on Aging defines strength training as an activity that requires our muscles to contract, to lift an object against the pull of gravity. You don’t need complex equipment to get stronger. A pair of hand weights, a set of exercise bands, and our bodyweight are all effective. 

Exercises can (and should) be modified to meet current abilities. For example, if someone struggles to perform a push-up from the floor, a wall push-up is a safer alternative for building upper-body strength. 

In Growing Stronger: Strength Training for Older Adults, researchers at Tufts University and the Centers for Disease Control and Prevention (CDC) conclude,  “Strength training is one of the best ways to fight the weakness and frailty that can come with age.”   

Acknowledging Limits, Celebrating Accomplishments 

Lesley worried about pushing herself too hard. “My biggest concern was that I wouldn’t be able to keep up with my workout group, let alone do the exercises!” she says.  

Fortunately, she respects her body’s limits. “Guess what? I don’t keep up,” she says. “But I am taking care of myself and improving wildly. And that’s what counts.” 

After a year-plus of consistent training, Lesley feels transformed. “I have much better balance, more upper body strength than I’ve ever had, improved endurance, and much more energy. Oh, and did I mention, I have regained the flexibility in my shoulder that physical therapy failed to restore?” 

Lesley and Gary recently added a second weekly strength-training session. “My favorite day of the week is the day after my workout, because I feel like I used to feel when I was much younger,” she says. 

If you’re interested in strength training, here are three tips: 

Start safely. Talk to your doctor and get clearance to work out. Prioritize proper exercise form. Download the free CDC publication, Growing Stronger: Strength Training for Older Adults, for illustrations. 

Consider a workout partner or group. Lesley says that training with Gary, Dave, and Melody keeps her accountable and it has brought them even closer as a family. I recommend Enhance Fitness, a low-cost, evidence-based group program. Learn more at https://projectenhance.org/enhancefitness/. 

Hire a trainer. A personal trainer will develop a workout plan that’s customized to your abilities and goals. A good trainer will answer your questions and critique your technique to ensure that you’re exercising properly for long-term success. 

Mike Harms owns a personal training studio. He holds multiple certifications in training older adults. Learn more at http://www.mhfitness.com. 

Forever Heptathlon—Your 7 Forever Exercises

No Pain, More Gains

The Quest for Strength

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I didn’t invent this saying, but I believe it to be true: “The best workout is one we’ll stick with.” Consistency is key. Our chances of staying consistent increase if our workout excites and inspires us.

Mark, one of my personal training clients, played football in high school and college. “No pain, no gain” was a mantra of his coaches. It was not particularly effective. Mark didn’t need pithy, potentially injurious motivational slogans. He played because he was passionate about the sport. His university, MIT, didn’t offer football scholarships, but he played anyway, all while earning his aerospace engineering degree.

I asked if he got any benefits from “No pain, no gain”?

“It rhymed,” Mark says.

Today, at 58, Mark is passionate about a variety of activities, like biking, kayaking, and travel. He also strength trains consistently. Our strength-training program encompasses more than muscle building. For example, a standing single-arm landmine press (shown in the photo) is a unilateral exercise, meaning it’s performed using primarily one limb (in the photo, it’s Mark’s right arm). Working one side of the body at a time addresses strength, balance, and the core. Also, with a landmine press the weight moves upward and outward, which can be safer than pressing the weight straight over head.

Listening to our body, focusing on proper form, and emphasizing consistency over intensity are sound fitness principles. But don’t just take my word for it. Meb Keflezighi won the Boston Marathon, the New York Marathon, and an Olympic medal. He’s also one of the oldest men to ever qualify for the U.S. Olympic Marathon Team.

In his book, 26 Marathons, Keflezighi offers meaningful advice for athletes of all ages: “When I’m asked the secret to my success, I often say there is no secret, but the key is consistency,” Keflezighi writes. “Always pushing as hard as you can is more likely to lead to injury or being overtrained than to peak performance. The repeated right efforts are what bring results and confidence.”

Soreness vs. Pain

A strength workout can leave us feeling stiff or sore afterwards. The cause may be Delayed Onset Muscle Soreness (DOMS), which is a natural part of strength building. DOMS is most noticeable 24–72 hours after a workout. You should give your body time to rest and recover from DOMS, however DOMS is not a reason to stop exercising. In fact, it helps your body be better prepared for future exercise.

On the other hand, if you feel sharp pain during exercise, that’s a signal to stop or back off. The cause could be poor form or excessive intensity, which could be resolved by hiring a coach. If you’re experiencing chronic pain, then I advise seeing a doctor or physical therapist to establish a treatment plan that includes exercise.

Mike Harms owns a personal training studio. He is certified in training older adults. Learn more at http://www.mhfitness.com.

 More by Mike Harms:

Most Falls are Preventable—Get Stronger for Better Balance

The Quest for Strength

Forever Heptathlon—Your 7 Forever Exercises

The post No Pain, More Gains appeared first on 3rd Act Magazine.

In celebration of the Summer Olympics, here’s your challenge: List seven exercises or activities that you want to do for the rest of your life. I call this your, “Forever Heptathlon.”

Heptathletes like Anna Hall compete in seven events encompassing sprinting, jumping, and throwing. Let’s show some love to the Paris games, and to ourselves, by winning at longevity.

Here’s my Forever Heptathlon list:

• My age in push-ups. I do this every birthday. This year I’ll be 55, so I’ll “owe” 55 push-ups. As I get older, I might modify my push-ups by placing my hands on an elevated surface like a wall.

• 10% of my age in miles. When I turn 55, I’ll run 5.5 miles. When I become an octogenarian, I’ll cover 8.0 miles in a run/walk.

• My age in pull-ups. Training for pull-ups strengthens the back, grip, and core muscles. Standing incline rows, using resistance straps, are similar but less demanding. A pull-up requires moving the entire body up and down, whereas with incline rows the feet stay planted.

• Lift and carry 30 lbs. of cat litter. That’s 15 lbs. of litter for each Chaos Kitten, my gym mascots. If travel is on your Forever Heptathlon list, try suitcase carries. Stand with a weighted object (like a suitcase or kettlebell) outside your right leg. Squat down and grasp the object. Brace your core and stand up. Walk slowly for one minute, then squat to place the object back down. Repeat on the other side.

• Climb hills and stairs. Every weekend, my wife and I go for long, hilly walks. It’s a tradition we’ll continue forever. Squats build strong quad and glute muscles, which are critical to walking, climbing, and getting up. Stand with feet about shoulder width apart. Keeping shoulders proud, sit back and slowly lower yourself into an imaginary chair. Once your thighs are parallel to the ground, pause, then slowly stand. To make the movement easier, perform a sit-to-stand, where you start seated in a chair.

• Perform Turkish Get-Ups (TGUs). To get up off the floor as we age, TGUs are great to practice now. The TGU is a series of interconnected movements that takes us from flat on our back to standing, while holding a weight overhead.

• Mow the lawn. I love working in my yard. If you prefer working on your golf swing, glute bridges can help. Lie flat on your back, feet on the floor, with knees bent. Brace your core, press feet into the ground, and press your hips up. Stop when your body forms a straight line from shoulders to knees, then squeeze your buttocks, hold for three seconds, and lower.

Find more “forever exercise” inspiration by reading about Peter Attia’s Centenarian Decathlon.

Now, Get Started

Once you’ve created your list, I encourage you to start the exercises right away. The more we practice in the present, the greater our success in the future. Good luck and stay strong!

Mike Harms owns a personal training studio in Edmonds, Wash. He is certified in training older adults. Learn more at http://www.mhfitness.com.

 PHOTO CAPTION: Mike, 54, and Leo, 12, work on pull-ups training.

Need a little more exercise motivation? Check out these stories:

Getting to Seven

Count Your Fitness Victories

The Quest for Strength

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More than one in four older adults falls every year, according to the Centers for Disease Control and Prevention. Fortunately, most falls are preventable.

Strength and balance training is one of the CDC’s top recommendations for preventing falls. I have witnessed my personal training clients achieve significant improvements in their strength and balance, reducing their fall risk and enhancing their quality of life.

Real People, Real Results

For Jack, 81, our workouts helped him play his best tennis ever. We practiced forward and lateral balance, enabling Jack to move around the tennis court with confidence.

Janet, 69, aspires to hike every trail in her guidebook, 100 Classic Hikes: Washington. Our workouts provide a safe environment to practice walking on unstable surfaces. We use a balance pad, BOSU ball, and half-round foam roller to simulate the uneven terrain of her planned hikes.

Melody, Dave, Gary, and Lesley, ages 60-72, have formed their own exercise group to motivate each other. I’ve witnessed increases in their strength, along with the ability to perform increasingly challenging balance exercises.

Balance-Improving Exercises

One way to assess balance is the single-leg stand. Stand on two feet behind a sturdy chair, then lift one foot off the floor. Count the number of seconds you can hold this position before putting your foot down. Once you can hold it for 20 seconds, you can progress by closing your eyes.

Remember: Perform all exercises described here safely. Stand behind a chair or within arm’s length of a wall, so you can steady yourself if necessary.

To improve dynamic (moving) balance, I like the tightrope walk. Walk forward in a straight line using a heel-to-toe gait, like walking a tightrope. To make it easier, instead of walking heel-to-toe, take longer steps for increased stability.

Lateral balance is also important, for example, when getting out of a car, or when stepping sideways to avoid an obstacle in your path. Try the box drill—step sideways into an imaginary box, one foot at a time, then step back out again.

Down But Not Out

One study on balance training for older adults theorizes that falls are most likely to occur when our attention is divided.

A client in his 80s was on a sightseeing walk with his grandchildren when he tripped and fell over a crack in the sidewalk. He told me that he’d been so focused on enjoying the scenery that he forgot to watch where he was walking. Fortunately, he was unhurt. He had been doing strength training consistently and I believe this helped his bones, muscles, and joints overcome his fall.

The study recommends that balance training should incorporate dual- and multi-task exercises. Try this: Stand on one leg while performing a weighted bicep curl with one arm.

Better balance is achievable. Many exercises require no special equipment. As a personal trainer, I recommend a regimen of strength training and balance-specific exercises for reducing fall risk and improving quality of life.

Mike Harms owns a personal training studio in Edmonds, Wash. He is certified in training older adults. Learn more at http://www.mhfitness.com.

The Quest for Strength

Build Your Bones

The post Most Falls are Preventable—Get Stronger for Better Balance appeared first on 3rd Act Magazine.

Mary, who is 77, knew that strength training was important. It meant being able to spend more quality time with her two grandchildren. Also, maintaining her balance was becoming a concern.

Strength training seemed intimidating at first. “I felt old,” Mary says. “I didn’t know if I would be overwhelmed or unable to do the exercises.”

When Mary started strength training with me in my gym, we emphasized fundamental movements like pushing, pulling, squatting, and hinging at the hips. Performing exercises with proper form was the top priority.

“Progressive overload” is a principle of strength training. It means that when we train consistently and increase resistance incrementally over time, we get stronger. Mary put this principle into action. Six years later, she continues to enjoy the benefits.

“I’m feeling confident in my movements” she says. “My posture is straighter. I have more energy. My walks are longer and faster. Friends have commented on my increased energy.”

There’s more. “l have a prescription for an anxiety medicine that I take as needed,” Mary says. “I haven’t felt the need for a pill since I began training.”

Secrets of Giants

Alyssa Ages competes in Strongman athletics. She lifts and moves very heavy things—like kegs, boulders, and automobiles—for sport. She weighs about 120 pounds, but possesses the raw strength to pull a 50-ton truck.

She felt “invincible,” until the day her body “betrayed” her: She suffered a miscarriage.

The process of rebuilding her body inspired Ages to explore how the pursuit of strength can transform us. She shares her findings in her book, Secrets of Giants: A Journey to Uncover the True Meaning of Strength.

“Lifting weights didn’t erase the burden of my trauma, but it reminded me again that I could endure hard things,” she says.

Getting Started

I advise my clients to speak with a doctor prior to starting a strength-building program. Also, if someone has an injury or recurring pain, I recommend seeing a physical therapist (PT). A PT will provide rehabilitative exercises, which I then integrate into a client’s strength program.

As a personal trainer who’s certified in training older adults, I recommend making the investment in 1:1 training. The right coach will personalize a strength training regimen for you and will help you maintain proper exercise form.

Alternatively, or additionally, you can join a small-group class. Check out Enhance Fitness, a low-cost, evidence-based group exercise program that started in Washington state.

One of my favorite strength-building exercises is the Farmer’s Carry. Hold a weight in each hand at your sides and walk for a set distance or time. When performed correctly with the core engaged, shoulder blades down and back, and upright posture, this exercise strengthens shoulders, legs, core, forearms, and grip.

Whatever path to strength you choose, remember that progress takes time and consistency. Enjoy your journey to a stronger self!

Mike Harms is a personal trainer and gym owner in Edmonds, Wash. He is certified in personal training and group training for older adults.

More fitness stories by Mike Harms:

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A million reasons to pay it forward

I’m fortunate to have Mike Arnone, aka Big Mike, as a mentor. When I started my first gym in Seattle, Big Mike was already world-famous in the industry. “Big Mike’s Ultimate Beach Workout” in Santa Monica, Calif., was situated just steps from the Pacific Ocean. It was an unparalleled experience of natural beauty, fun music, and creative exercise circuits that Mike designed himself. Dolphin sightings were commonplace during workouts.

GQ and Details magazine wrote about Mike. His Yelp page had hundreds of five-star reviews. When I phoned Mike for advice, my Yelp page had zero reviews. Nonetheless, he talked with me for over an hour, sharing tips and offering encouragement. Over time, his guidance helped me build a thriving fitness business of my own.

Years later, I asked Mike why he was so helpful to me.

“There’s enough Aloha for everyone,” he said. “Paying things forward comes back to you in a million ways.”

I believe him. Not long ago, a young gym entrepreneur asked me for advice. I passed along some of Mike’s wisdom, which holds true today.

A new life in the desert

Mike’s life took another turn when he moved to Palm Springs with his partner, Dana. He left the ocean behind and found new inspiration—as an artist in the desert.

“The eccentric history, breathtaking architecture, and captivating natural beauty of the desert … became the backdrop for my abstract painting,” Mike writes. His art represents “a fusion of all my life experiences intertwined with the sublime modern style of my stunning desert home. Through a torrent of smudges, swirls, whips, and hatches, I reimagine the mid-century vibe, infusing it with sacred geometric worlds.”

With help from Dana, Mike started a small studio. As his reputation grew, his studio expanded. Mike has a vision that, not surprisingly, includes helping fellow artists.

“This building was pretty anonymous when I moved into it,” Mike said in an NBC interview. “I had a dream … it was about bringing more artists in and creating an arts district.”

That dream became reality when Mike started a monthly art walk. Five galleries are represented, with a sixth to come.

Another benefit of moving to Palm Springs was that Mike and Dana were able to provide Mike’s mom with her own home. Mike calls his mom “my best friend,” who taught him “never to give up on my dreams.”

Big Mike is living the values his mom instilled in him as he pays it forward to family, friends and the community.

To learn more about his work, visit http://www.BigMikeArt.com or follow @BigMikeArtPS on Instagram.

Mike Harms is enjoying his third act, designing and running his dream gym in Edmonds, Wash.

Read more from Mike Harms

Quest for Strength

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“In 6th grade, I was second-fastest in our district in the 800-Meters,” says Anthony, who qualified for Junior Olympics that year and finished in the top 20.

He earned a college scholarship to run cross-country, then transferred after his freshman year. Running took a backseat to basketball and weightlifting. Still, he won 200M and 400M intramural races on Hayward Field, Oregon’s iconic track.

After graduation, his running waxed and waned. “In my 30s and 40s, I dabbled in running as part of my overall fitness.”

Then the pandemic happened. Gyms closed. Social distancing became the norm. Running filled a void. “COVID really brought me back to running in my 50s.”

Also, he got faster. Check out his marathon finish times over the years:

*Finished second in his age group.

Data suggest that a marathon runner will slow down by 35 minutes as he ages from his 30s to 50s. Anthony flipped that trend—he got 32 minutes faster during that period.

He’s also running farther than ever. In his 30s and 40s, Anthony averaged 40 miles per training week. Today, he runs up to 70 miles.

Learning from disappointment

In summer 2021, Anthony was on the verge of a coveted accomplishment, qualifying for the world-famous Boston Marathon.

“I went to Seattle to run the Tunnel Marathon, a downhill course that’s one of the fastest in the country. I was sure I would qualify for Boston,” he explains. “Instead, the day went horribly wrong. I ended up DNF’ing (Did Not Finish) for the first time ever.”

It was the “lowest point” in his running career.

Fortunately, it was short-lived. Two weeks later, he finished a marathon in Santa Rosa. Three months after that he finished another and qualified for Boston. Today, Anthony has two Boston Marathon finishes on his resumé.

“My DNF showed me that I needed to make some changes. I changed virtually everything and now, I’m setting PRs (Personal Records) regularly.”

Here are three important changes Anthony made to his lifestyle:

Strategic training and recovering

“When I was young, I could just run. Now, I do about 20-30 minutes, four to five times per week, of targeted strength and mobility work on my hip flexors, hamstrings, Achilles, and core. My foam roller (nicknamed Rollie) is my best friend. Also, recovery is a priority.  After a long run, I take an ice bath, use my compression boots, and take a nap.”

Eating like an athlete

“I make green juice daily, I cut out processed foods, and I rarely drink alcohol. I also intermittent fast, meaning I don’t eat after 6 p.m.”

Embracing technology

“As an older athlete there is nothing more important than monitoring and understanding your body. I use an Apple Watch and an Oura Ring to monitor my sleep, heart rate, and other metrics.” He runs in high-tech, carbon-plated Nike VaporFly shoes.

No slowing down

“Running brings me more joy now than ever,” he says. “My advice is, be willing to change and don’t give up on your dream.”

Mike Harms is an author and coach who is enjoying his third act of designing and building a new personal training studio in his backyard.

PHOTO CAPTION: Anthony running at the USA Track & Field Masters 10-Mile Championships in Sacramento.

The post Running Down Boston appeared first on 3rd Act Magazine.

I encourage my personal training clients to let go of focusing on any single variable, like the number on a scale. The more joy we can find in pursuit of fitness, the more likely we are to stay consistent.

Here are three fitness victories you can pursue that are particularly rewarding:

Learning a new skill

My client Beth and I spent months working on her first pull-up. She progressed from a “dead hang” (hanging from a bar for a few seconds), to eccentric pull-ups (lowering herself from the pull-up bar), to full pull-ups.

Achieving Beth’s initial pull-up was a moment we’ll both remember. Beth didn’t stop there. She progressed to completing the notorious Murph workout, which includes 100 pull-ups.

Tip: The Farmer’s Carry is an exercise that’s easy to learn but harder to master, with plenty of challenging variations. Hold a weight in each hand at your sides and walk for a set distance or time. When performed correctly with the core engaged, shoulder blades down and back, and upright posture, this exercise strengthens shoulders, legs, core, forearms, and grip. Get your doctor’s clearance first.

Setting a personal best

One of the most important pieces of equipment in my gym is a small notebook. I use it to track each of my workouts. I record my exercises, the amount of weight I lifted, the number of repetitions performed, and how I felt. Seeing my fitness improve over time is a powerful motivator that keeps me going.

My wife Jen started bringing a notebook to our gym, too. “It makes me feel empowered, because I’m manifesting positivity,” she says. “Writing down my workouts is a promise to myself that I’ll continue getting stronger.”

Tip: EnhanceFitness is an evidence-based fitness class for older adults that tracks improvements in strength and balance. Find a class at https://projectenhance.org/enhancefitness/.

Honoring others

Normally I would skip an event which cautions, “dangers include, but are not limited to, missile and rocket launch debris, rough terrain, wild animals, poisonous snakes…severe sunburn.” But the opportunity to pay homage inspired me, my brother, and my dad to train for and complete The Bataan Memorial Death March.

The event honors approximately 75,000 U.S. and Filipino soldiers who endured a 65-mile captive march through a scorching jungle with little food and water. The real-life Bataan Death March occurred in the Philippines during World War II. The memorial version winds through the high desert of the White Sands Missile Range in New Mexico.

Tip: If the idea of tackling the “toughest race in America” (per Men’s Health magazine) seems overwhelming, there’s a concurrent shorter version of the march that’s plenty challenging. My Dad turns 80 this year, and he’s already planning a fifth trip to White Sands.

Mike Harms is an author and coach who is enjoying his third act: designing and building a new personal training studio in his backyard.

PHOTO CAPTION: Bryan and Ed Harms progress through The Bataan Memorial Death March in New Mexico.

The post Count Your Fitness Victories appeared first on 3rd Act Magazine.

I had scheduled a test ride at G&O Family Cyclery in Seattle. One of their helpful bike pros suggested that I should start my ride a block west of the shop, on a quieter street. I think she could tell I was a little nervous.

“You’ll feel like you’re riding with a superpower,” she said, with encouragement. That sounded fun.

I started pedaling, on a sleek Gazelle Ultimate C380. The first few pedal strokes felt familiar. Then, whoosh!,  the electric assist kicked in. I surged forward. Sure enough, it did kinda feel like a superpower.

In a New York Times column titled, How an E-Bike Changed My Life, Jennifer Finney Boylan wrote:

“Cycling, like everything else, has gotten harder as I’ve grown older. … Since I got the e-bike, though, I’ve been riding 15 and 20 miles a day, four or five days a week. It’s been life altering, not just making me fitter, but also raising my spirits, getting me out of the house and back into the mountains.”

That column appeared in August 2019, prior to the pandemic. Since then, e-bike ridership surged during COVID. E-bikes were the number-one selling electric vehicle in America last year, outselling electric cars, according to Bloomberg. If you’ve been thinking about getting an e-bike, here are three things to consider:

1) An e-bike can help us stay active as we age.

The “e” in e-bike stands for electric assist. It provides power when pedaling, to help riders climb hills, keep pace with other riders, accelerate around obstacles, and ultimately reach their destination.

My personal-training client, Terry, who’s 69, varies the intensity of his e-bike rides with some unassisted intervals. “Get an e-bike with gears so you can shut off the power and sweat until you get tired of sweating,” Terry says. “Then you can turn the power back on and make it easier on yourself for a while.”

2) Try before you buy.

An e-bike is a significant purchase. The models that I tested ranged in price from $1,999 to $4,199. You’ll get the most for your money by visiting different shops, speaking with their experts, and testing different bikes.

“Test drives are a must,” Terry says. “Ask about the bike’s maintenance needs, and the seller’s service department.”

3) Some safety considerations.

“Just a word of caution,” Terry says. “E-bikes generally weigh more and go faster than non-e-bikes.”

The e-bikes that I rode ranged in weight from 48 to 64 pounds. By comparison, my standard bike weighs about 33 pounds. When it comes to speed, e-bikes typically provide assistance up to 20 or 28 miles per hour, so invest in a good helmet and remember to wear it.

Ride on

Terry and his wife, Mary, both ride e-bikes. Mary got hers first. Terry saw how much fun she was having and now, he’s hooked.

“I can ride with younger, fitter riders,” Terry says. “I can go farther and higher. I can turn off the power and use my seven standard gears to get a workout. …Best of all, it has a horn.”

Mike Harms is an author, coach, and owner of Muscle & Hustle gym in Seattle.

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Today, at 79, Jack is one of my fittest personal training clients of any age. In a typical week, Jack does an hour of Pilates, strength trains for two hours, bikes 30-40 miles, and plays tennis for 5-6 hours. He also practices piano for 1-2 hours per day.

Jack’s inspirational transformation exemplifies what’s possible when we take ownership of our fitness.

Establishing a baseline

Jack’s life-changing fitness journey started with a full physical exam, including a cardiac stress test. Getting a physical before starting a new exercise program is always prudent. It helps ensure that our bodies are ready for additional work, plus it can help establish safe exercise parameters, and it provides a baseline from which we can measure future progress.

Jack joined a gym and hired his first of four trainers. In my experience, clients get the most out of personal training when they’re humble, committed, and open to coaching. Jack personifies these traits—he rarely misses a session, he welcomes feedback, and he works hard.

His efforts paid off. Jack’s strength, appearance, and well-being improved noticeably over time. “My progress was obvious and it was highly motivating,” Jack says. Subsequently, his annual physicals revealed improvements in fitness and health, as well as decreased risk for a variety of disease.

Empowerment through knowledge

Jack is an MD hematologist/oncologist who spent the last 20 years in biopharma developing new drugs to fight cancer. He holds 15 patents and authored more than 290 scientific publications. He is retired but remains a consultant to biotech companies.

Personally, and professionally, he believes in the health benefits of strength training.

“Rigorous strength training allows the body to use insulin more efficiently and minimizes the risk of diabetes,” he says. “It improves blood lipids and decreases measures of ongoing inflammation, major risk factors for cardiovascular disease. Most surprisingly, maintenance strength training decreases the incidence and likelihood of recurrence of multiple cancers.”

Exercising for life

Jack’s fitness from strength training allowed him to improve at other activities he enjoys, including biking, tennis, and classical piano.

“Goals I set for my 80th birthday are to play a decent tennis game …” Jack says. “I’ve made major strides over the past year. I can move around a tennis court in a manner I couldn’t do 20 years ago. I have good hand-eye coordination. My core strength allows me to have a strong serve, a good ground stroke, and I’m able to rally at the net.” (Another goal: perform a credible piano recital of difficult works.)

By combining a consistent strength training program with regular aerobic exercise and working with his physician to decrease risk factors associated with diseases of aging, Jack is confident that he—and others—can maintain an active lifestyle into their 80s and beyond.

And so, the journey continues.

Mike Harms is an author, coach and owner of Muscle & Hustle gym in Seattle.

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