GOLDEN VALLEY, Minn.-At any age, one can increase muscle strength, preserve bone density and improve balance. It all starts with a work out program.

Suzy Boerboom, Co-Owner, Welcyon Fitness After 50, joined KARE 11 News @4 and said regular workouts can prevent or delay diabetes, improve heart health and reduce arthritis pain. Also, more muscle burns more calories which results in weight loss.

She also has the following tips:

Add strength-training to your workout routine:

Most folks hit the gym and head straight for the treadmill. And while cardio exercise is vital to long-lasting health, it's the strength-training that helps you maintain and regain strength and improve metabolism so that you burn calories for much longer after workouts. (Adults over 50 can lose around a half a pound of muscle mass every year). Before joining a gym, ask how the staff will help you get into a routine. Will someone help create a workout program based on your goals?

Don't overlook stretching and balance:

As we get into our 50s and beyond, it's even more important to include stretching and balance exercises in our routine. As age increases, bodies don't start up or wind down as quickly. Prior to a full workout, adults over 50 need to warm-up for at least 5 minutes in order to increase blood flow to muscles and loosen tendons.

Get help learning to eat healthy:

It's easy to say eat more spinach and less cookies, but the fact is most people don't know where to start when it comes to devising a healthy diet – or how to sustain healthy eating habits beyond a couple weeks. That's why you should give serious thought to working with a registered dietitian who can not only put you on a nutrition and meal plan that speaks to your needs and goals, but can provide ongoing counseling to keep you motivated, accountable and on the path to success.

Recruit a workout buddy:

You're more likely to stick with an exercise program if you work out regularly with a friend. This helps keep each of you accountable and motivated – you're likely to look forward to hitting the gym on a regular basis.

Keep learning and connecting:

How do you learn to exercise more effectively, eat right, get more and better sleep, keep your brain sharp and so on? Some gyms put on a regular series of wellness seminars and workshops to address topics like these and provide information that can help you live healthier. Social events too may be offered, helping you connect with others and get more enjoyment from your membership. When evaluating health clubs, ask if these types of workshops and social events are part of your membership.

Welcyon- Fitness After 50 is tailored specifically for those over 50. Welcyon clubs have locations in Edina and Bloomington. Welcyon features a highly-structured training program that allows adults over 50 to exercise safely and achieve life-changing results.

Also, a special bonus for KARE 4 p.m. viewers: mention this bonus at our Twin Cities locations and sign up for a free one-week trial, and you'll receive a free copy of the best-selling book, Younger Next Year.

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