Saying your too old or weight too much to start exercising and eating right are often excuses for not being able to get and maintain good health. ACE-certified personal trainer Steph Greegor, owner of Run Your Race Fitness, examines the excuses and how to address them.

1. OBSTACLE 4: AGE & WEIGHT

2. “I’M TOO OLD!” OR “I WEIGH TOO MUCH!”
No one is too old or weighs too much to get and maintain good health. There’s always something you can do for better exercise and nutrition, whether you’re 8 or 80—or 150 to 350 pounds. You can get and maintain good health at any age and weight.

3. COMPLICATING FACTORS
Often, when someone begins the good health journey at an older age or a higher weight, they have one or more complicating medical conditions, like diabetes, hypertension, or a nagging injury. Please, visit your doctor before beginning any exercise or nutrition program. Likely your doctor will say that exercise and a better diet will help you, but let the doc decide and guide your next steps.

4. EXERCISE AND AGE
By 2030, it’s estimated that 1 in every 5 Americans will be age 65 and older (Centers for Disease Control and Prevention, 2009). Exercise and nutrition can help with the aging process. •Weight resistance training can help stop lean muscle mass loss after the age of 25 in addition to maintaining bone mass. •Exercise can help improve balance and coordination. •Participating in physical activity also helps prevent cognitive impairment and improves sleep

5. EXERCISE AND WEIGHT
Obesity is an epidemic. Adult obesity rates have doubled since 1980, contributing to more than 20 chronic diseases (ACE Manual).
Always talk to your doctor before beginning any exercise program. •Overweight and obese adults (not medically supervised) should aim for between150 and 225 minutes of moderate intensity physical activity per week (ACSM, 2009). •Heavy adults should start with exercise 2-3 times per week, upping it to 5-6 times per week over time.

6. WHAT KIND OF EXERCISE?
No matter your age or weight, every workout program should have a combination of:
Always talk to your doctor before beginning any exercise program. •Cardiovascular exercise (walking, running, elliptical) •Weight resistance training (dumbells, bands, kettlebells). •Stretching

7. HOW OFTEN AND
HOW MUCH?
Starting slow is the best approach. It allows you to gradually work your way into exercise, get comfortable with the movements, and helps prevent injury.
Always talk to your doctor before beginning any exercise program. •Start out exercising 2-3 times per week. •Start at low intensity—you should be able to easily talk through the workout. •Stay hydrated with water during your workout.