This week, I sat down to speak with one of my clients, Jean. Jean and I met while we were both working at the Department of Justice; she was the first one I saw every morning when opening the gym. Oatmeal, coffee, and Jean were my morning constants. We later reconnected when the pandemic started; Jean was going through her retirement, and we started working together on personal training.

Jean is a prime example of someone I love to work with. She takes her health and wellness very seriously, and is open to learning new things. We have great conversations; we laugh together, talk about what is going on in the world, and I have found that she is very in touch with how she’s feeling. Sessions can change from week to week depending on what my clients need, and Jean came up with the term “de-grumpify” for days when she wants to finish her workout feeling the serotonin boost.

Jean and I started her personal training journey together after her hip surgeries; we would build on what she was doing in physical therapy, and now we’re working on adding more strength-training components, mobility, and functional exercises that help her do more of what she loves to do: gardening and enjoying retirement.

A Transformative Tale:

Q: How has virtual fitness training empowered you to cultivate physical strength?

Jean: I am a 70-year-old woman who has been relatively active all my life. In my 60s, I had to undergo hip replacements on both hips – probably due to years of running. So I had to look at other activities. I started using the gym; I liked the elliptical and became comfortable with strengthening exercises. I also enjoy hiking and working in my yard. In the pandemic, however, my activities became more limited. I lost upper body strength and noticed my back would get tired and painful easily. I was wrapping up a long career with a government agency and spending too many hours at the computer.

Then, I started virtual training with Josh. Especially with the worries from the pandemic, being able to train with him in the virtual environment enabled me to completely relax and focus on the work. Virtual training was a double motivator. On the one hand, it was so convenient to show up in my own house ready to exercise that the whole process was easy. On the flip side, procrastinating was also harder; I'd made the appointment with Josh and knew I'd feel remorse if I canceled. And afterward, I always felt better. My mind felt calmer, and my body more relaxed. Stress management was vital during the first few months with Josh as I was closing out my office. It was an emotional and stressful time.

As I entered retirement, my sessions with Josh were building blocks to enjoying my new life. I started working in my yard more, building strength in the garden and with Josh. I found Josh's guidance about using my muscles to support my back and practicing good posture to avoid pain especially helpful. And there was this remarkable confluence of my physical ability and my realization I had time to do whatever I wanted. I became able to do all the tasks I wanted to, pruning, mulching, digging new beds, for hours at a time, yet also knowing I could rest and relax and feel the joy of being outside.

One time recently, I had a weeding job I could only get to by squatting all the way down. I was balancing on stones above a hill and had to lean over to reach the bed. I would squat, raise myself with my hands full of weeds to dump, and then squat down again. I must have done that 10-15 times. And I felt this bubbling joy that I could physically do this while balancing on the stone. I should get an Olympic medal in senior gardening! There have been so many moments since my physical ability grew to match my desire to be outside, to engage in projects I have wanted to do for years. It does take time to build strength and mobility, both with training and maintenance – stretching has also been key to my physical status, and Josh has also helped me with muscle pain and relaxation.

Unearthing Joy:

Q: Were there any moments during your fitness journey that made you realize the importance of building strength for your gardening activities?

Jean: Fitness has supported me in so many ways. In my garden, I can lift bags of mulch or stone without injury. I'm not doing anything Herculean, but in the past, I have not had the strength to lean over a bed and reach for weeds or to spread mulch just by dragging the bag as I empty it. I love stones. We each have our obsessions. Now, I can "play" with stones to my heart's delight. I have started turning grass areas in my lawn into more natural landscapes with stone gardening and ground covers. It may seem like a small thing, but working on these projects is just so pleasurable for me.

Cultivating Connection:

Q: How has your newfound strength transcended the garden, influencing other aspects of your daily life?

Jean: My enhanced strength and flexibility have benefited other areas of my life. I have a daughter, and throughout our lives, we spent most of our discretionary time together engaged in outdoor activities. She is very athletic, and when we are together now, we usually hike somewhere. In recent years, especially around the time of my hip replacements, I struggled to enjoy my visits with her. Now, however, we are outside again. Recently, we hiked up 1000 feet in elevation on a mountain in central Washington in boots with yaktrax in the snow. She would certainly go faster with a younger companion, but at least we can enjoy this together because I can move along at a decent pace.

I have also found, in more modest achievements, that my enhanced physical ability makes other aspects of my life less challenging. I can now lift that heavy dutch oven out of the lower shelf without effort. I can squat down to see what I'm reaching for in my Tupperware storage pit and not hurt my neck. Little things may not seem like a lot, but in later life, more and more simple tasks become more arduous. Reversing that trend in some regards lifts my spirits.

Mindfulness in Gardening for Serenity and Well-being:

Q: Could you share if there are any mindfulness or reflective practices you've integrated into your routine for a sense of calm and relaxation?

Jean: The most important mindfulness practice I pursue is to allow silence into my life. Outside in the garden, I listen to the world. No earbuds allowed. It's so essential for serenity.

Q: Beyond the physical benefits, how has the combination of fitness and gardening influenced your overall well-being?

Jean: Fitness and gardening provide me with physical joy and comfort, but I also experience peace of mind. The serenity I feel while working outside is like the "runner's high" I used to experience, but it is more complete and mentally calming. The more time I am outside, the more I feel positive about my life. The brain needs to recharge without stimulation. I believe the time I spend in active physical pursuits – whether training with Josh or my outside activities – does precisely that. Life presents us all with challenges; I have more emotional energy and less negative thinking as long as I make time for my physical outlets.

Q: Can you recall a specific instance where gardening was a therapeutic escape or stress relief? Share a particular anecdote highlighting the serenity gained from the combination of activities.

Jean: Retirement is a big change. I have felt lost at times, and this can lead to depression. On occasion, I have had to force myself outside. Yet, once there, my spirits lift. So many times, whether it is bad news in politics, with my friends, or my health, working through it with physical activity makes all the difference in my state of mind and allows me to move forward with life.

Rooted in Nostalgia:

Q: How did you discover your passion for gardening and how did it become such a significant part of your life?

Jean: I grew up on a farm. We were always outside, and my mother was a great gardener, both vegetables and flowers. We helped. I feel a connection to my mother when I am working in my garden, and my joy in being outside comes also from growing up in that environment.

Integrating Seamless Workouts:

Q: How did you integrate fitness exercises that complemented your gardening activities?

Jean: When I started training, I knew I needed to strengthen muscles to support my back, but as I continued with Josh, I learned from him the value of balance and flexibility as well. Some of our exercises mimic gardening, such as one I think of as "getting up off the ground." Since I started training, I have noticed when I need to catch my balance and have been able to do so.

Conclusion:

When embarking on a fitness journey, it's crucial to recognize the profound impact of strength training on bone health, especially for seniors like Jean. Participating in strength training exercises has been shown to increase bone density, which strengthens the foundation for improved mobility and resilience.

Supporting this, a comprehensive meta-analysis in the Journal of Sports Science & Medicine (2019) analyzed data from various studies, concluding that resistance training significantly enhances bone density in older adults, regardless of gender or training duration. With advancing age, the significance of preserving bone health grows, making the inclusion of strength training in our routine a proactive measure.

Better Bones and Gardens: Sow Strength, Reap Serenity