LONGEVITY THROUGH FITNESS & COGNITIVE TRAINING

HOW FITNESS PROFESSIONALS CAN TRANSFORM AGING WITH MOVEMENT AND BRAIN HEALTH

FITNESS PROFESSIONALS ARE ESSENTIAL IN PROMOTING ACTIVE AGING, WHICH ALIGNS WITH CANFITPRO’S #1 TREND FOR 2025. WITH FUNCTIONAL TRAINING RANKED AS THE #2 TREND, THERE HAS NEVER BEEN A BETTER TIME TO INTEGRATE PHYSICAL AND COGNITIVE FITNESS INTO YOUR PROGRAMS.

In Canada, 19.3% of the population is 65 or older and by 2030, that number will surpass 20%. Many older adults are planning for the next 20 years, aiming to stay active and independent. Trainers are uniquely positioned to guide them toward these goals.

Older adults are motivated to learn how to move safely and with purpose. They bring with them rich life experiences, having grown up during pivotal times like the rise of the civil rights movement, the excitement of the Space Race, and the cultural shifts of the 1960s and 1970s. Understanding these experiences can help you connect with them, tailoring programs that resonate with their values of independence, community, and staying engaged.

Debunking Myths About Aging

Here are common myths about aging - and the truths you should know:

1. Myth: Exercise is dangerous for older adults, and they should not lift heavy weights.

Truth: With proper guidance, older adults can safely build strength. Many of my female clients now lift at least 20, 30 and even 40 lbs. within a year of training, which is important because resistance training improves bone density, reduces fall risk, and enhances mobility.

2. Myth: Aging leads to inevitable decline.

Truth: While aging can bring reduced muscle mass and slower reaction times, exercise helps offset this by improving strength, balance, and cognitive function.

3. Myth: Pain is normal with aging.

Truth: Chronic pain is not inevitable. Tailored exercise often reduces pain in most of my 70+ clients.

Maximizing Longevity with Dual-Tasking

Combining physical activity and cognitive training (aka dual tasking) provides maximum benefits for older adults. Engaging both the body and mind enhances overall function, helping clients build strength, balance, and mental sharpness. This approach also stimulates the brain’s ability to adapt and grow, known as neuroplasticity, creating a solid foundation for long-term health.

Regular exercise lowers dementia risk by up to 38%, improves mobility through balance training and reduces anxiety and depression by releasing endorphins and regulating cortisol levels. These benefits empower older adults to maintain independence and enjoy life.

Effective Exercises for Active Aging

Incorporating physical and cognitive exercises into your training programs offers older adults the tools they need to maintain independence, improve mobility, and sharpen their minds. Here are some dual-tasking exercises you can use with your clients.

• Sit-to-Stand with Word Recall:

Transition from sitting to standing while naming cities, provinces, or countries alphabetically.

Benefits: Strengthens leg muscles and improves cognitive recall.

• Marching While Counting Backwards by 3s:

March in place or while walking, counting backward from a given number by threes.

Benefits: Enhances cardiovascular fitness and mental agility.

• Single-Leg Stance with Ball Toss:

Balance on one leg while tossing a ball from your right to your left hand. Keep the free leg on the floor for added stability.

Benefits: Improves balance, hand-eye coordination, and spatial awareness.

• Block Taps with Colour Cues:

Set up a yoga block in front of your client. Give verbal cues (e.g., “When I say red, touch the block with your right foot, when I say blue, touch the block with your left foot”) and have clients tap accordingly. Add other colours as distractions.

Benefits: Sharpens reaction time, processing speed, and coordination.

• Additional tips: Start easy and always prioritize safety.

As fitness professionals, you can redefine what aging looks like for your clients. By integrating physical and cognitive training into your programs, you are not just helping older adults stay active - you are giving them the tools to live their best lives.

One of my 70-year-old clients, Marie, began with no experience lifting weights. After a year, she is doing bent-over rows with 35 lbs. on each arm and her low-back pain is gone. Stories like hers highlight the profound impact you can have as a fitness professional.

Active aging is more than just a trend - it is a movement toward empowerment, resilience, and growth. When you train for longevity, you are not just improving your clients’ lives - you are shaping a future where age is no barrier to living fully.

Dr. Loïse Perruchoud, PhD, is a fitness educator, neuroscientist, and personal trainer specializing in active aging. With nearly a decade of experience, she helps older adults improve strength, balance, and cognitive health. As a canfitpro PRO TRAINER, she empowers fitness professionals to create science-based programs for adults of any age.