What is Functional Fitness?
We all slow down with age, but staying active with some functional fitness is very important so that we can continue to get around, take of ourselves and live independently. It’s the type of exercise that includes moments you use in everyday life like walking, pushing, pulling, bending, and. squatting.
Tim Minnick is over 80 years old. He started a second career several years ago as a fitness instructor and personal trainer and works with a lot of older adults. He talks with Kim and Mike Barnes of Parenting Aging Parents about the loss of strength and muscle that we all encounter with age, why it’s so important for our aging parents to stay active, how to get them excited about exercising and the types of exercise that can be most beneficial.
Tim also shows us a couple of easy exercises that we can all do in our homes.
Read the full transcript
Transcript of Interview: “How fitness can help your aging parent stay more independent”
Mike Barnes:
I think we both know from dealing with our parents—with my dad and your mom—that they need to stay active. Sometimes it’s more important than others, like after my dad had COVID and was going through physical therapy. It’s so important to keep them active, keep them going, and sometimes it’s hard to get them motivated.
Kim Barnes:
Today we’re bringing in Tim Minnick. He is a personal trainer, and if anybody can motivate your aging parent, it can be Tim. I love that, Tim, because you are someone who has really seen the importance of helping older adults get active and get out there. We’re not trying to run marathons; we’re just trying to stay active.
Tim Minnick:
Yeah, no, you’re not trying to be an Olympic athlete at this point. You’re just trying to stay functional. That means making sure you can do the activities of daily living that you need to do, like going to the grocery store, taking a shower, and all that kind of stuff. You need enough strength and ability to move so that you can do that with ease and not need someone to move in with you to help, especially your children. If you want to go past that level, you certainly can. It doesn’t mean you can’t build muscle and strength. You absolutely can. That’s kind of the focus.
Kim Barnes:
This is certainly a passion for you, and I love that we asked if we could share your age—you are 80. That is so inspiring. You were recently on the cover of Austin Fit Magazine. That’s amazing.
Tim Minnick:
Thank you.
Kim Barnes:
What do we need to do to get our parents motivated to even start?
Tim Minnick:
Well, the motivation for me, several years back, was that I didn’t want to be dependent upon my children to support me, especially if I’m not healthy and I’m bedridden or incapacitated in some way. I didn’t want them to have to take care of me because health is the baseline of your life. Even when you’re younger, but especially as we get older, if you’re not healthy, there’s a lot of stuff you can’t do. You have to be a lot more dependent on people. I think most older adults don’t want to be dependent on anybody. They want to be independent and live independently. They don’t want to call their kids to take them to the store or the doctor. My main motivation was that I didn’t want to be a burden to my kids. They have enough stuff going on without me injecting myself into their lives because I can’t do things.
Mike Barnes:
Is it important for them to understand that as we age, we lose muscle mass and strength at a faster rate than when we were younger?
Tim Minnick:
Absolutely. You start losing muscle mass when you’re 35 to 40 years old. It’s small amounts at first, but it increases dramatically as we age. By the time you’re 70 or 75, you can lose 2 to 3 percent of muscle mass a year. That may not sound like much, but it adds up over the years. That’s why you see people who are so weak. I have a friend who called me and said, “I need your help. I’m so weak I can’t get off the toilet.” I had him come in, and we did some assessments. He had a very hard time getting up. This means that he has to have his spouse or someone help him off the toilet. How degrading is that? So, we worked on it, and he got better. I’ve trained all kinds of people with strokes, cancer, heart transplant patients, and more. It’s amazing how weak we get and how quickly we get weak. If you’re in the hospital for any extended period, you start losing muscle mass in just a few days. It’s critical to maintain that. It doesn’t mean you have to deadlift 300 pounds, but you do need functional strength to move around effectively.
Mike Barnes:
My dad was in the hospital for three days with COVID a couple of years ago and was very weak when he got out. He went into physical therapy, did some exercises, and always takes the stairs to his second-floor apartment. It was hard at first, but now he goes up all the time. He rarely uses the elevator, and he’s very proud of that. It makes him feel better, and he feels better.
Tim Minnick:
That’s exactly what he should do. I recommend people use the stairs to their advantage. I’ve done it for years. I had a whole workout routine going up and down stairs because it makes a huge difference. You don’t need a lot of equipment to work out.
Kim Barnes:
What advice would you give if you have a parent who thinks it doesn’t matter that much? How do you help them understand the importance of staying active?
Tim Minnick:
That’s an extremely difficult conversation to have. You have to sit them down and say, “I want you to stay independent. We love you and want to be involved in your life, but we don’t want to be here all the time trying to help you because I know you don’t want that. Would you consent to allowing us to have someone help you get started in a routine that will help you get stronger?” They have to want to do it; you can’t make them. But if they want to do something to help them improve functionally, they’ll do it. It’s hard getting in and out of the car or a booth at a restaurant. You just have to have a heart-to-heart with them. If they’re not motivated, they probably won’t do it.
Mike Barnes:
No matter where they live, they don’t need a universal gym or lots of equipment. Good exercise can be done anywhere.
Tim Minnick:
No, that’s exactly right. They can do bodyweight exercises. I can give you a bodyweight routine that will kick you into next week. You can work out anywhere if you want to. Let me show you a few simple things. For example, a squat is simple: break at the hips, drop your butt down, keep your chest up, come down to the chair, and come back up. That works your legs and core. You can do sit-to-stand motions from a chair. Use a chair as a target. Another exercise is using stretch bands. Posture is important. Many older people are hunched over, so strengthening those muscles helps them stand up straight.
Kim Barnes:
Move this here, stand beside the chair, get your posture right, and do side leg lifts. It engages your abdominal muscles and helps your hip flexors. If a parent has had a hip replacement, they might have a tough time, but the idea is to get them stronger. Push-ups against the wall, light free weights, or soup cans can be good too.
Tim Minnick:
Yes, people say they walk their dog, but the dog is walking them. They need to walk independently, taking big steps at a fast pace, and carry weights for resistance. Movement every day is essential. It doesn’t have to be strenuous. Turn on some music and move. You can do it anywhere.
Kim Barnes:
It’s great that you’re in the financial services for 40 years, and being a personal trainer is your second act. You’re passionate about helping older adults stay strong and independent.
Tim Minnick:
Independence is the key. I don’t want to be dependent on anybody. I want to live as I did when I was 40. My wife is gone, but I still want to move and live like that.
Mike Barnes:
If you want to watch your grandkids play football, you need to be able to get up in the stands. It’s about helping our parents think practically about why exercise is important.
Kim Barnes:
What are the activities you want to participate in? Exercise helps you do those things. It keeps you feeling younger. Start moving now and don’t put it off.
Mike Barnes:
Tim, you’ve given us great tips and suggestions. You’re a great example for all of us. Thank you so much.
Kim Barnes:
Thank you, Tim.
Tim Minnick:
I’m glad to do it. Thank you.
Kim Barnes:
It is about the quality of life. The fitter you are, the more you can participate in the things you want. It’s a good reminder for us too. As we help our aging parents, we need to stay healthy and fit.
Mike Barnes:
If you have any other suggestions for us to talk about, please let us know. Parenting Aging Parents.
*This transcript is auto-generated. Please excuse any typos or mistakes.
