IMAGERY Using mental imagery is the process of imagining a situation and experiences that support or enhance exercise participation. Clients can imagine themselves approaching exercise or physical activity with greater confidence. They can mentally rehearse their performances with positive feelings and outcomes, and they can imagine positive outcomes to contribute to continued motivation. Imagery may improve self-confidence, either directly or through reducing anxiety (Kossert & Munroe-Chandler, 2007). Clients who mentally picture themselves with a higher performance level can gain confidence and perform better. Clients may use imagery as well to enhance their outcome expectancies of what they will gain from an exercise program (Kossert & Munroe-Chandler, 2007) and may use a variety of different imagery techniques. Appearance imagery is when a client imagines appearance or health-related outcomes. Energy imagery refers to mental images used to increase energy and relieve stress (e.g., I will feel good when I exercise). Reverse listing Stopping Cognitive fusion Imagery Appearance imagery Energy imagery Help clients become aware of their negative thought process by making a list of any negative thoughts they might have toward exercise. Keeping a log can help improve awareness of frequency and content of negative self-talk (Hardy et al., 2009). Help clients come up with a list of positive thoughts they might use toward exercise. For example, I can do it, I can keep going, and I will stick with it. Help clients notice negative thoughts, stop those negative thoughts, and translate those negative thoughts into something positive from the list of positive thoughts they have generated. Remind clients that thoughts are just thoughts. They are simply things that pop in and out of the conscious mind and do not represent who a person is or what a person may or may not be capable of. Remind clients of their goals when they demonstrate negative self-talk.

Baby boomer, complete health fitness and nutrition facts: STRESS The world we live in is becoming more and more complex, fueled by rapid change and the need to constantly respond and adapt to it. In the face of 24-hour news cycles, social media, and increased demands for productivity, stress is on the rise. According to the Global Organization for Stress, most of the world is affected by stress and stress-related complications (deVries & Wilkerson, 2003). Stress levels in the workplace are rising, with 6 in 10 workers in all major global economies reporting that their workplace-related stress is increasing (Birhanu et al., 2018). And that workplace stress is taking its toll, with stress-related illnesses rising in turn among all segments of the population (Fink, 2016). Constant unmanaged stress and anxiety is harmful to both the body and mind and may elevate the risk for chronic disease (Yaribeygi et al., 2017). However, regular physical activity and exercise have been shown to help control and manage stress and anxiety (Rebar et al., 2015). Any form of physical activity or exercise can act as a powerful stress release and is perhaps the “best medicine” to help relieve stress. One way regular exercise helps reduce stress is by the brain releasing endorphins that are associated with pain reduction and feelings of increased well-being and happiness. Additionally, the ability of exercise to help lower and control heart rate and blood pressure makes it an important countermeasure to stress and anxiety. For those reasons, the role of physical activity and exercise in helping to relieve and control stress is extensive and convincing (Stults-Kolehmainen & Sinha, 2014). NASM

Senior Fitness Specialists are fitness professionals (CPTs) who perform individualized assessments and design safe, effective, scientifically based, and individualized exercise and conditioning programs for older adults who present with no medical or special needs or who have been medically cleared for exercise. They provide guidance to help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs, general nutritional information, and suggestions for lifestyle modification. They hold a current emergency cardiac care (cardiopulmonary resuscitation) certification and respond appropriately during emergency situations. Senior Fitness Specialists do not diagnose or treat areas of pain or disease, and they refer clients to other healthcare professionals when appropriate. Senior Fitness Specialists abide by NASM’s Code of Professional Conduct at all times.

Cognition and Quality of Life A physically active lifestyle has been associated with improved quality of life as well as having a lower risk of age-related cognitive decline. It has been postulated that improvements in blood flow, hormones, and brain activity may be responsible for these improvements. For example, exercise increases blood flow to the brain, which affects areas of the brain responsible for mood, stress, and motivation

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