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5 Benefits of Choosing a Personal Trainer

Whether you’re just getting started with your fitness journey or you’ve been training for years, having a personal trainer can be a great investment. 

Personal trainers can help you stay motivated, achieve your fitness goals, and work through any injuries or limitations that may affect your progress.

Here we have listed such benefits of choosing a personal trainer. 

Let’s get started. 

Creating a workout plan specifically designed for your body:

No two fitness goals are the same.  

Some want to lose weight, while others are looking to build muscles or improve their athletic performance. 

This is where a personal trainer comes in. 

A personal trainer knows how to create a workout regimen tailored to your unique fitness goals while considering  your fitness level.

If you have any medical conditions or injuries, a personal trainer can help customize your workout accordingly. 

They help you choose what type of exercises can be most effective for you as well as how often you need to perform them.

Plus, they closely monitor your progress to figure out if the existing workout plan is working for you or if they need to make changes to the program.  

Helping You Stay Accountable for Your Fitness Goals:

Let’s face it —

When doing workouts on your own you are likely to skip a session, choose sleep over a morning workout, or give up. While it might be okay to skip your workouts once in a while, making it a habit will affect your progress in the long term.

Opting for a personal trainer is important as they keep you motivated to stay  on track with your fitness goals. 

If you know your trainer is waiting for you, then you are less likely to skip the gym. 

It helps improve your performance and progress. Moreover, you are less likely to give up when times get tough. 

Ensuring A Safe Workout:

Are you doing your workouts correctly?

Even a seasoned gym goer might make a rookie mistake. For example, they might be holding the dumbbells incorrectly or lifting the head off the bench during the bench press. 

Doing these mistakes can make exercise ineffective or lead to injury. 

A personal trainer keeps an eye on your form and technique. They ensure that you do the exercise correctly and efficiently. They can act as a spotter to help protect you from injury when doing heavy or advanced lifts.

Learn from their experience:

Another reason to work with a personal trainer is that you can learn about fitness through their experience.

They can teach you how certain exercise impacts specific muscle groups, how your diet plays a role in your overall weight loss, the correct workout form, and so on. 

Learning directly from a fitness pro can be incredibly empowering for your fitness journey. 

Making Your Workout Enjoyable:

Sticking to the same workout routine for months not only decreases its effectiveness but also makes it boring. 

It’s no wonder why many people quit gym enthusiastic at the beginning.

A personal trainer can make your workout sessions more engaging and fun. They can help you mix things up and design new workouts that are more exciting and challenging as well. 

For example, if running on the treadmill starts feeling boring for you, a personal trainer can help choose a more enjoyable exercise that can provide similar benefits. 

This way, you are less likely to feel  bored and will stay motivated to achieve your fitness goals. 


We hope by this point, you’ve understood the benefits of having a personal trainer to help you achieve your fitness goal. 

if you want to experience the benefits of personal trainer yourself before deciding to fully commit, look no further! 

At Life n Fitness, we have a team of experience and certified female personal trainer and fitness coaches ready to help you with your fitness goals. 
We also offer group classes, and fitness classes, So get in touch with us to book your complimentary fitness consultation.


What are the Benefits of Foam Rolling for Seniors?

Sure, with age comes wisdom. 

But we also experience a shift in our muscle tissues and flexibility at this golden period of life. 

Ageing causes chronic pain as our joints lose elasticity while connective tissues are prone to cramping and tension. Top of that, recovery is not easy for any older adult. 

What if we tell you that there is a simple yet effective way to manage these elderly problems?

It’s an inexpensive tool that’s been proven to help with muscle tension, soreness, and flexibility — it’s called a foam roller!

What is Foam Rolling?

First things first, what is foam rolling?

It looks like a small PVC pipe covered with compressed plastic foam. 

A foam roller works by releasing the tightness of the myofascial, a thin connective tissue surrounding our muscles. However, this tissue can become tight, thanks to the sedentary lifestyle and repetitive movement which can further impact flexibility. 

Foam rolling is a self-myofascial release technique to ease muscle tension, improve flexibility, and boost movement efficiency. In layman’s terms, it is a self-massaging technique. 

In this technique, you lie or press your body against the foam roller. This way, it creates pressure on that area. As a result, it helps release muscle knots and ease pressure on nearby joints. 

According to a 2014 study published in the Journal of Strength and Conditioning, foam rolling can be an efficient treatment for minimizing stiffness and improving blood circulation in muscles. That’s why it can be an effective way to manage the associated elderly health problems. 

Not convinced yet? Let’s walk through the benefits of foam rolling for seniors in the next point.

What are the Benefits of Foam Rolling as You Age?

Reducing Muscle Soreness and Tightness:

Do you often feel the unwanted and painful contraction of muscles in the legs and sometimes other parts of the body?

Well, it happens as we age. This condition starts as a muscle spasm which is due to muscle tightness and if it continues, it becomes a cramp. To avoid such conditions or ease your tight muscles, a foam roller can be really useful. Several studies have proved that foam rolling can help improve muscular performance and flexibility as well as to alleviate muscle fatigue and soreness.

It breaks down trigger points to certain points on your body by using your body weight. A foam roller relaxes the tight muscles and promotes oxygen flow, which enhances circulation.

Improving Range of Motion:

Ageing also impacts our range of motion due to tight muscles, pain, arthritis, injury or lack of activity. 

Foam rolling can also address this common health condition.

This is because it pushes the muscles to stretch in a way that they flex, increasing the range of motion in the body. Long-term foam rolling, according to one study, can increase the range of motion without impacting strength. 

Another study published in the International Journal of Sports Physical Therapy has confirmed that foam rolling can help increase joint mobility and range of motion.

Improving Posture:

Live long enough, and you will experience you are not able to stand up straight like before.

That’s because our discs and vertebrae begin to deteriorate and break down. It is coupled by the thinning of the cartilage and connective tissues in the spine. While posture changes might be a normal part of ageing, they can lead to back pain, joint pain, headaches and muscle stiffness. 

The good news is that you can maintain proper posture with some simple and effective techniques like foam rolling. It helps ease tension and relieve pain by massaging and realigning the shoulder blades, opening up the upper body and aligning the neck. 

Improving Blood Flow:

Foam rolling can also help improve blood flow and raise the heat in the tissues it is applied to. 

Now this one is a key benefit for any older adult as ageing arteries become stiffer and harder for the heart to pump blood, which can cause pain, discomfort, cardiovascular disease, and even death.  According to one study published in the Journal of Strength and Conditioning Research, foam rolling could be effective to improve blood flow in the elderly.

When you roll your body up and down on the foam roller, you experience a kind of pressure massage that naturally improves the circulation of blood through the veins, arteries, and capillaries of the body. 

It helps loosen the muscles while stimulating limbs and other body areas. 

Increasing Strength:

Ageing also takes a toll on our strength and stamina, thanks to decreasing muscle mass. This means that you might not be able to do activities such as running to catch a bus, walking around the lawn, carrying things, or playing with your grandkids like you used to do before.

Using a foam roller is a good way to start regaining your strength when used with other workouts like walking, yoga, cardio, and strength training. 

The foam roller helps improve blood flow to working muscles and connective tissues, making you more pliable and receptive to increases in range of motion. 

What to Keep in Mind While Getting Started with a Foam Roller?

Although a foam roller is a great way to improve your flexibility, reduce muscle tension, and reduce soreness as you get older – it is important to keep certain things in mind:

  • First of all, consult with your doctor or health and wellness trainer before you get started with foam rolling, especially if you have any health conditions.
  • Choose your foam roller wisely.
  • Always start slowly and carefully if you have very sore muscles. 
  • Make sure to flush your system (body) and boost your muscles by eating right, staying hydrated and sleeping well. 
  • Don’t apply direct pressure on very painful areas. Instead, start with the surrounding muscle area before easing the muscles in the whole area.

How to Choose the Best Foam Roller for Seniors?

For seniors, we recommend a longer foam roller because they are simpler to maintain in place when shifting postures.

They can occupy a little more space, but the added comfort makes up for it. If you choose one that is too short, they will often roll out from under you as you go.

The Conclusion:

So you must have understood how foam roller exercises can benefit you as you age. 

Simply, foam rolling is affordable and one of the simplest techniques to improve your flexibility, blood flow and muscle relaxation.

However, there are some precautions to follow while using a foam roller. 

Make sure to consult your doctor or trainer if you have any physical condition or chronic pain. Finally, choose the right foam roller. Get in touch with our group classes and personal trainer services now to make the most of foam rolling for your health. Also check out our Yoga Studio for better health and lifestyle.


4 Exercises to Help You Stay Healthy in Your Golden Years

As the number of elderly people in Malaysia continues to rise, healthy ageing – which means staying active and healthy as you age – is now more important than ever.

Regular exercises a vital part of healthy ageing and making the effort to incorporate even simple physical activities into your daily routine can have a dramatic impact on reducing age-related health conditions such as cardiovascular diseases.

However, senior citizens are also known to be at higher risk of injuries and it is important to select the right workout for yourself. A good guide to what could be right for you would be an exercise that slightly increases your heart rate from its resting rate but at the same time it is not so intense that it leads to undue stress on your body.

In this article, we will walk you through a few suitable exercises that anyone will be able to add to their daily routine safely.

(NOTE:If you are known to have any medical condition or if you have not been exercising for a while, please consult your doctor before performing any additional physical activity)seniors


Walking is the simplest form of exercise that you can do. Although it is not as intense as running, walking is still an effective workout that can raise your heart rate and improve cardiovascular health while being easy on your joints. Walking will also help to reduce the risk of other health problems such as stroke, osteoporosis, and the risk of falling.

Walking is something that anyone can do safely even if you walk with a cane or walker. In fact, these walking aids will help to support your body weight and improve your balance. Medical experts recommend 2.5 hours of walking every week for an older adult, which means you should aim to walk for 20-30 minutes every day.

There are many ways to incorporate walking into your daily routine. For example, you can take a walk with co-workers during your lunch break or walk down the hall and talk with your team instead of replying them in an email. Outdoor activities can also be added to the schedule during family events especially those that are suitable for all the different age groups.


Swimming is also a suitable exercise for seniors because the supportive nature of water significantly reduces the stress placed on your joints and also supports a full range of movement which will enhance your overall body strength, endurance and flexibility.If you don’t know how to swim, you can simply jog or walk in the water.

While swimming is a great physical activity for elderly, there are some things you should keep in mind. If you are new to swimming, make sure to take lessons from an experienced instructor. Secondly, always remember to do your stretching and warm-up before starting. It’s alright to take breaks if you find yourself getting exhausted and continue after a short rest. If you are swimming outdoors, the sun can take a toll on your skin so be generous with your sunscreen and keep up with your water consumption.


Cycling is another exercise that can provide cardiovascular benefits while being gentle on your joints. However, if you have difficulty balancing, fear of falling off, or if there are no good roads in your area, then a stationary bike can provide the same benefits. 

Just like swimming, there are some precautions for you to follow before you start cycling. Always remember to put on your protective gears such a helmet and knee or elbow guards. If you frequently develop lower back pain, you can increase the padding on your seat or get a backrest installed to take the pressure off your lower back and tailbone. And remember to keep up with your fluid intake especially if you are cycling outdoors so you can avoid dehydration.


Dancing is a good option because in addition to the cardiovascular benefits it also helps to improve your co-ordination and balance. Dancing is also fun and it can contribute to your social life which is important especially if you are retired.

There are many different types of dancing so it is important to choose the one that is suitable for you. A few of the more popular options include line dancing, clogging or tap dance, salsa, tango or even seated dancing. Apart from just choosing a dance based on your capability or level of co-ordination, it is equally important to pick a dance that you enjoy so that you can continue doing it for a long time.

The Bottom Line

These are just a few of the suitable exercises that can be done safely by anyone including seniors. If you stay in Kuala Lumpur, you can also come over to Life n Fitness and see how our senior fitness programs can help you live your best life in your golden years.