Health & Wellness Coach in Cambridge, Ontario
Scoliosis causes the spine to curve sideways, as a result, pain, weakness, and changes in how a person walks, probably will happen. Scoliosis primarily affects the spine. Maybe just the thoracic spine, or just the lumbar spine, or both. Its structural curve can create imbalances and pressure across multiple connected body parts. You might blame …
Continue reading “6 Popular Scoliosis Exercises for Seniors”
Sharp pain, tingling, or numbness radiating down a leg can be alarming and disruptive. Two common culprits behind these symptoms are femoral neuropathy and sciatica. While both involve nerve compression in the lower body, they are entirely distinct conditions that affect different nerves, map to different areas of the leg, and require unique treatment approaches. …
Continue reading “Lower Body Nerve Pain: Femoral Neuropathy vs. Sciatica”
Research Fall prevention programmes are vital for seniors because falls are the leading cause of injury, hospitalization, and loss of independence in older adults. Knee replacement, rotator cuff injuries, and hip surgeries are all on the rise. Structured plans lower fall risks by up to 34% through targeted strength training, balance exercises, medication reviews, home …
QiGong is a safe martial arts that incorporates low impact mind body movement that can help manage osteoarthritis by reducing pain, improving joint mobility and stimulating synovial fluid production which keeps your hips lubricated. Benefits for Hip Osteoarthritis !. Joint Lubrication: Slow hip rotations act as a pump to circulate synovial fluid, nourishing the cartilage. …
Why do seniors get low back pain? Low back pain is one of the most common problems as we get older. The good news is that, in many cases, there are simple things you can do to reduce pain and keep your back moving well. How does your spine work? Think of your spine as …
Low Back Pain If you have one hip higher than the other, the muscles that stabilize your pelvis (hips) are weak. Low back pain is the result. The lower back and other surrounding muscles are forced to absorb the stress that the powerful hip joint was designed to handle for stabilization. Youe eange of motion …
My wife and I are 80 and we notice that we are becoming more forgetful. We have dementia traits in our family and we certainly don’t want to get any kind of brain problem. We know that exercising our entire body will help our brains be stronger. We know that eating well will also help. …
What is the human body’s Muscle Canister? The “muscle canister”—or core canister—is a 360-degree cylinder of deep muscles that act as a pressurized system to stabilize your spine and regulate intra-abdominal pressure. It consists of four main components: The diaphragm, transverse abdominis, and pelvic floor work together to form your body’s natural “corset”. They create …
Rehabilitation for Transverse Myelitis (TM) focuses on restoring mobility, flexibility, and strength, through a highly personalized physical and occupational therapy program. Because TM affects the spinal cord, therapy emphasizes nervous system retraining, muscle conditioning, and spasticity management. A safe and effective exercise regimen for TM recovery typically targets the following core areas: 1. Range of …
At 80 years, it is important to me to stay as healthy as possible. Living a seniors lifestyle puts me more at risk of injury. To stay as healthy as possible, as a senior, I need to combine aerobic exercise for heart health, strength training to prevent muscle and bone loss, and balance/flexibility moves to …
Sarcopenia One of the most important things seniors can do for their health is maintain and build muscle. Muscle loss with age, known as sarcopenia, can lead to weakness, poor balance, falls, loss of independence, and slower recovery from illness. The good news is that older adults can still build significant muscle and strength well …
I am 80 now but for years I usually wake up in the middle of the night to pee. I did visit my family doctor who sent me to a urologist and I was diagnosed with Benign Prostratic Hyperplasia, which is a non-cancerous enlargement of the prostate gland. Many older adults like myself, find themselves …
Continue reading “Middle of the Night Urination What Can be Done about it”
Hip flexors are a group of muscles located at the front of the hip/thigh that allow you to lift your knees toward your chest, bend at the waist, and stabilize the pelvis. They are essential for walking, running, climbing stairs, and standing, acting as the primary link between the upper body and legs. Chronic hip …
Who Gets Gout? It commonly occurs in men 30 to 50 years of age. It has to do with lifestyle choices, genetics, and underlying health conditions, such as obesity, high blood pressure, and kidney disease. What is Gout? Gout is a painful form of arthritis. Gout is a type of inflammatory arthritis characterized by sudden, …
As we age, many of us have sleep difficulties. Could it be our brains are losing power? Could it be our muscles, bones, and organs just can’t work together the way they use to? Well, I’m almost 80 and still interested in experiencing more of “life” here on Earth, so I have developed some strategies …
As I approach 80, I notice that I am losing muscle mass and bone density. My balance is off and I know that I need to do more walking for my heart. I do resistance training every day and I think I am doing workouts that address most of my major muscles. I research a …
I am a senior and I believe that “moving with intention” is an absolute must in order to deal with “old” age issues. The best back-pain exercises are gentle, controlled, and aimed at improving mobility, balance, flexibility, posture, and core/hip strength without putting strain on the spine. Exercises Standing Pelvic Tilts (with core activation and …
A Big Booty Research suggests that fat stored in the gluteofemoral region (thighs and buttocks) is healthier than visceral fat, potentially acting as a protective barrier against heart disease and diabetes. Some studies have suggested that women with larger, curvier posteriors may have increased longevity and men with a muscular “ass” are stronger that those …
Continue reading “The Importance of Your “Bum” Glute Muscles”
What Happens to Your Body After turning 80, your body experiences Physical and Sensory Changes Muscles & Bones: Muscle power (the ability to move with speed and force) often drops faster than actual strength. Most seniors by age 80 experience sarcopenia (muscle loss) and decreased bone density, which can lead to height loss of 1 to 3 inches …
a friend with IBS relies on Apple Cider Vinegar with Mother.
Welcome to 2026 I own a smart phone and I use it a great deal for lots of everyday things. Since I am a senior, I also own a laptop. Why? you might ask. The screen is bigger and easier for me to see and I can use all my fingers so it is faster. …
Continue reading “What Is Carpal Tunnel Syndrome? (And What You Can Do About It)”
At 80 years and still teaching a “Move Together Strength” class at my local YMCA for approximately 25+ years, I experience lots of seniors with breathing problems. I want to help people live a very long and healthy life, so we work together on healthy lung exercises and other ways to be able to breathe …
Continue reading “Breathing Exercises for Improved Lung Health”
Inflammation isn’t inherently bad. Inflammation is part of your body’s immune response that kicks in when you’re injured, sick, or fighting off harmful pathogens. While acute inflammation, like the redness around a cut or the swelling from a sprained ankle, may be a good thing, chronic inflammation is an entirely different story. Unlike the temporary, healing …
Continue reading “Fight Inflammation and Arthritis with Food, Exercise and Sleep”
How Old Are You Today, my chronological age is 28,913 days. My biological age depends on the health of my 37 trillion cells or how I feel today. I read this poem in an Ann Landers gossip column in my local newspaper years ago, and I recite it every morning when I wake up . …
Continue reading “Old Age Falling and What We Can Do About it”
I like to finish my exercise workouts with some form of cooldown whether it be traditional stretching, yoga holds, tai chi, qi gong, or maybe even a soft Kung Fu. Doing relaxation focusing exercises is important for transitioning the body from a high stress “fight or flight” sympathetic nervous system to a low stressed “rest …
Continue reading “Kung Fu Power with Hung Kuen’s 10 Animal Poses”
As a senior, some days are physically and mentally better than others. Many of my friends and I chat about our ailments and what we can do about them. One of the most common age related problems we face is posterior pain, especially our low back. I decided to find out what the experts are …
Continue reading “Spinal Stenosis – What is it? What causes it? How is it treated?”
My wife worries a lot but she tries to eat healthy. She worries about the environment but she eats turkey. She worries about water but she eats salmon. She worries about energy but she eats eggs. She worries about the homeless but she eat avocados. She has sleep issues and she has taken meds for …
What is it and why do we get it? As we age, we lose muscle and bone mass through cellular damage, hormonal shifts, and reduced efficiency in our organs, like the heart, kidneys, and liver. All of this leads to slower healing and changes in body composition i.e. more fat, less water, slower unstable mobility …
Older adults like my wife and I and most of our friends, should decompress their spine daily, to relieve pressure on nerves, muscles, and discs. These relaxing moves will counteract age-related wear like degenerative disc disease and spinal stenosis if you incorporate them into your day. Ever heard of “sciatica”? You don’t want to experience that …
Continue reading “A Simple Guide To Spinal Decompression (3 Exercises)”
The key is an active, aware posture, not shuffling, and using the environment (handrails, cleared paths) to your advantage, especially in slippery conditions.
Introduction: Defying Family History My birthday is on December 18, and I was born in 1946. You guessed it—I’ll be 79 in just 11 days. I can’t believe it! When I look back at my family history, I realize how fortunate I am. My grandfather died at 74, and my father passed at 78. They …
What I know about Water I know water keeps every part of the body working properly. I know we all lose water throughout the day through our breath, sweat, urine, and bowel movements. I know we need to replace this lost water to stay healthy. I know if we don’t get enough water, we could …
Before I became a fitness instructor many years ago, I exercised regularly because my doctor told me I should. He took my blood pressure and because it was “high”, he gave me medication and encourage me to join our local YMCA. In order to become a qualified fitness instructor, I had to learn a great …
Introduction There is a history of dementia in my family and I don’t want to get it. Years ago, I discovered that dementia can be prevented by not only living a healthy lifestyle. but by doing complicated tasks frequently. Since I love health and wellness topics, I decided to pick a popular health topic, research …
Continue reading “Foundation Training – Strengthen Posterior Chain Muscles”
Walking History My wife and I walk for at least 30 minutes every day no matter what the weather. We live in a neighbourhood with lots of hills and even though it is a challenge, we know it makes us feel better. Humans have been walking upright for about 7 millions years. Walking upright may …
Continue reading “Importance of Walking and a Variety of Techniques”
A Personal Introduction I am almost 80 and I exercise with intention every day working on my strength, balance, and aerobics. I have struggled from time to time moving from a seated position to a standing position, and I felt vulnerable. There is no way I want to fall at my age. I know too …
Continue reading “Sit to Stand and Low Squat – Lower Body Strength Exercises for Seniors”
Her Hip Broke and then She Fell Hi folks! It’s Rob from Silverfoxfitness.ca. My friend is over 90 and has exercised most of her life. She was a runner and later became quite the dancer. In recent times, she attends my “Move Together Strength” class at our local YMCA. The other class participants are amazed …
Bone Health Matters to me because when … I was almost 75, my left knee started giving me problems. First, it was stiff for no apparent reason, and then one day it became painful. I ended up visiting the doctor, because I couldn’t do my daily walks very well, especially coming down my favourite hill. …
I am almost 80 and I continue to teach fitness classes at my local YMCA, as well as swim, ride my bike, walk hills, and dance daily. I have been teaching a “Move Together Strength” class at the local YMCA for some time now, which is popular. I have to do a lot of research …
Hi, Rob Fox here from Silverfox Fitness. As a certified fitness instructor with over 30 years of experience working with seniors and mature adults at the Chaplin Family YMCA in Cambridge, Ontario, I’ve witnessed countless individuals struggling with spinal stenosis. This common condition affects the majority of people over 50, causing pain, numbness, and reduced …
Continue reading “Spinal Stenosis: Complete Guide to Symptoms, Treatment & 7 Relief Exercises”
As an 80 year old resident of Cambridge Ontario Canada, and still teaching fitness at my local YMCA weekly, I have come to realize the importance of my “ass, butt, bum, glute” … call it what you like! I’ve learned that the job of my butt is to give me power, strength, stability and overall movement …
How are people smart? My name is Robert Fox. I am almost 80 and I’m still going strong teaching fitness at the local Cambridge YMCA. I was an elementary school educator for over 30 years. Not only did I have my teacher’s diploma but I also have specialist certificates in creative drama, library science, and …
Continue reading “Why People with Multiple Intelligences May Live Longer!”
Hi, Rob Fox here again from Silverfox Fitness. I’m almost 80, and I have been teaching fitness for almost 30 years. I started teaching “Step Aerobics”, “Zumba”, and eventually moved into resistance training which, at the moment, is called “Move Together Strength” at my local Chaplin Family YMCA in Cambridge, Ontario. After being certified as …
Continue reading “Strength Training 101: Full Range of Motion”
Walking vs. Biking Walking trails offer numerous physical, mental, and environmental benefits. Regular trail walking can improve cardiovascular health, strengthen muscles, and aid in weight management. It also provides opportunities to reduce stress, improve mood, and enhance creativity. You might even develop a greater appreciation for nature and turn into an environmentalist. Biking trails offer many …
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Boost Your Brain Power with Quantum Learning: Master Memory Pegs, Mind Mapping, and Storying In today’s fast-paced world, simply memorizing information isn’t enough— We need to understand, retain, and recall knowledge efficiently and creatively. That’s where Quantum Learning comes in. This dynamic, brain-based approach blends neuroscience, psychology, and education so help people of all ages …
As we age, it’s natural to worry about our memory and brain health. But here’s the good news: staying physically active—especially with the right types of exercise—can go a long way in protecting your mind. Research shows that … *resistance training *dual-task activities like dancing *leg-strengthening exercises not only keep your body fit but also …
Continue reading “Boost Brain Health and Prevent Alzheimers and more”
Hands are crucial for everyday activities, social interaction, and even cognitive development. They enable us to interact with the world, express ourselves, and learn, making them essential for a fulfilling life. 1. Practical Functions: 2. Social and Emotional Significance: 3. Health and Well-being: I Hand Finger Tendon Exercises Hand and finger tendon exercises can improve flexibility, …
How can seniors keep their memory in good shape and avoid dementia and alzheimers! According to the Experts … Keeping memory in good shape and reducing the risk of dementia or Alzheimer’s disease involves a mix of lifestyle choices, mental stimulation, and health management. Here’s a senior-friendly guide with practical steps: 🧠 1. Keep Your …
Spinal stenosis and osteoarthritis (OA) are two common conditions in seniors, especially over age 60. They often occur together and can affect mobility, comfort, and quality of life. ✅ What is Spinal Stenosis? Spinal stenosis is a narrowing of the spaces in your spine, which puts pressure on the spinal cord and nerves. It most …
Combining deep breathing, SOMA breathwork, diaphragm engagement, and pelvic floor exercises can create powerful, holistic benefits for your body and mind. Here’s a breakdown of the specific and combined benefits: ✅ Deep Breathing Benefits ✅ SOMA Breathwork Benefits (a rhythmic, often guided breathing technique combining breath retention, music, and visualization) ✅ Diaphragm-Focused Breathing Benefits ✅ …