In fact, there’s an entire spectrum of physical activity, and most aging adults fall far short of the recommendations needed to stay strong, independent, and thriving. Let’s take a closer look.
​Sedentary Behavior: At one end of the spectrum is Sedentary Behavior, defined as “any waking behavior characterized by energy expenditure of less than ≤1.5 METs (Metabolic Equivalent of Task) while in a sitting, reclining, or lying posture”. This is your typical screen time, sitting in a recliner, or lying in bed awake during the day.

The average older adult spends over 8.5 hours per day being sedentary. While some rest is necessary, prolonged inactivity can lead to muscle loss, stiffness, joint pain, and even depression. It also increases the risk for chronic diseases like diabetes, heart disease, and dementia.

Physically Inactive: The next category is Physically Inactive. This group isn’t necessarily lying around all day. They may be up and doing things, but they are not meeting the recommended physical activity guidelines.

You might be surprised to know that simple movement—like walking to the mailbox or light housework—doesn’t count toward these guidelines unless it’s done at a certain intensity and for a long enough duration. Being “busy” throughout the day doesn’t always mean being physically active.

Physically Active: To be considered Physically Active, you must meet the recommended guidelines:

• 150–300 minutes per week of moderate-intensity activity (like brisk walking, water aerobics, or dancing),
• OR 75–150 minutes per week of vigorous-intensity activity (like running, cycling, or swimming),
• AND at least 2 days per week of resistance training for major muscle groups.

This is the level of activity shown to reduce the risk of falls, prevent disease progression, improve brain health, and maintain independence. And yet…

Only 13% of older adults are meeting these guidelines. That number drops even further—to just 5–8%—for those in “poor” health. This is where my heart breaks a little because I know how hard aging can feel, especially when your body doesn’t move the way it used to. The aches. The fatigue. The fear of falling. It can feel overwhelming to even consider doing more. But I promise you, movement is medicine, and it is never too late to start.

Take a moment to think about where you fall on the spectrum. Are you mostly sedentary? Physically inactive? Or are you part of the 13% meeting the guidelines of being physically active?
If your intent is to age independently, but you’re not putting in the work, it may be harder to actually reach that goal. Unfortunately, I see it happen all too often.

If you’ve identified you have room for improvement based on these guidelines, you are not alone. If you’re unsure where to start, or if you're ready to move from inactive to active, we can help.

At HouseFit, we specialize in helping aging adults increase their activity levels, build strength, and gain confidence in their bodies again. Whether you’re a self-proclaimed “couch potato”, recovering from an injury, living with Parkinson’s, or just wanting to stay active and independent, we’re here for you. Schedule a Free Consultation to get started.

​Dr. Beth

One of the most powerful concepts in the world of health and fitness is the principle of reversibility. While it can sound like bad news at first, it’s also the key to getting back what you’ve lost. In simple terms, reversibility means that if you don’t use it, you lose it. But here’s the hopeful part: the opposite is also true. If you start using it again, you can get it back.

​This is especially important for aging adults. Whether you’ve been less active due to an injury, illness, or just the natural slowdown that can come with age, your body’s systems—particularly those responsible for strength, balance, and endurance—can decline much faster than you might expect.

Studies show that muscle strength can decline by 3-5% per day during periods of complete inactivity, and that older adults can lose up to 30% of their strength in as little as two weeks of bed rest. That’s a shocking number—but it also helps explain why so many people feel like they’ve “suddenly” become weaker or more unsteady.

This part is critical: your independence is tied directly to your commitment to exercise. The very activities that keep you strong enough to climb stairs, steady enough to walk across a parking lot, and fit enough to carry groceries are the same activities that preserve your ability to live life on your own terms. And the truth is, this commitment isn’t seasonal. It’s lifelong. The moment you stop challenging your body, the clock starts ticking. The decline will come—sometimes very quickly. That’s why I often tell my clients: “Once you retire, exercising should become your new full-time job.”


It doesn’t mean spending hours in the gym every day. It means making movement a non-negotiable part of your daily routine, just like brushing your teeth. Because if you want your freedom, your ability to travel, and your confidence in moving through the world, exercise is your insurance policy.

I can’t tell you how many times I’ve met someone who believed their best days were behind them, only to discover that, with the right support, their body was capable of far more than they realized. The body is incredibly adaptable, even in your 60s, 70s, 80s, and beyond. But you need the right plan, the right support, and the right community. At HouseFit, we specialize in helping older adults not only maintain their abilities, but reclaim the ones they’ve lost. Our approach is rooted in the science of aging and designed to meet you exactly where you are today.

​We focus on:

• Strength training to rebuild muscles that support your joints and help you move with confidence.
• Balance exercises to reduce the risk of falls and keep you steady on your feet.
• ​Endurance activities to help you walk longer, climb stairs more easily, and enjoy daily life without getting winded.

And just as importantly, we create a safe, encouraging environment where you’ll be supported every step of the way. Whether you’re in a group class, a private training session, or working one-on-one with one of our licensed physical therapists.
I know how frustrating it is to feel like your body is betraying you. But you’re not alone—and you’re not out of options. Whether you've recently noticed a dip in your strength or balance, or you've been struggling for a while, it's not too late. The principle of reversibility works both ways. And with the right guidance, you can start moving forward again and keep that progress for life. Let HouseFit help you take the first step. Schedule your FREE consultation today and let us show you how to regain what you’ve lost—and keep it for the years to come.

-Dr. Beth

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We’ve been led to believe that couples will grow old together in the same way, facing the same challenges at the same pace. But as an expert in the field, I’ve found that more often than not, couples age at different speeds: physically, mentally, and emotionally.

In fact, a recent article from The Wall Street Journal titled “One Couple in Their 90s Confronts a Stark Reality: Aging at Different Speeds” highlights just how complex and emotional this reality can be. It tells the story of Fred and Betty Schlissel, married for decades and both in their 90s. Fred is active and independent. Betty, who has dementia, now requires memory care.
Fred made the heartbreaking but necessary decision to move them to the same community, but in separate apartments. He lives in independent living, she lives in memory care. Every day, he walks over to visit her, sit with her, and read to her. “I had to be with Betty,” he says. “That was the most important thing.”
We see this all the time at HouseFit. One partner remains strong and active while the other struggles with multiple health issues, falls, or cognitive decline.

It’s a deeply emotional and frustrating time for both. So how do we help?
Let’s start with the person experiencing losses, the one who used to be healthy and active but now feels trapped by pain, weakness, or fatigue. Their world becomes smaller. They stop doing the things they love. Motivation dwindles, and depression often sets in.
But here’s the truth: mobility and independence don’t have to disappear with age. According to the CDC, physical inactivity is the leading contributor to functional decline, and it’s also one of the easiest to change. Exercise can dramatically improve strength, balance, and mood.
At HouseFit, we often hear, “I don’t want to be a burden.” But we reframe that. We tell them, “The best gift you can give your spouse is taking care of yourself.” When someone regains even a small sense of independence it builds confidence and changes everything.
Now let’s talk about the other side: the spouse who becomes the caregiver. Caregiving is one of the hardest jobs there is. It’s physically draining, emotionally exhausting, and often isolating. According to a 2020 AARP study, over 1 in 5 caregivers report their own health has worsened due to their caregiving duties. They’re so focused on their partner’s needs that they neglect their own.
That’s why supporting the caregiver is just as important. They need rest. They need emotional outlets. They need to stay healthy and strong. Since they often don’t have time for themselves, it can be hard, unless there’s a place for both to happen at the same time.

When we work with couples, it’s usually because they found us to help out the partner who is experiencing losses. After also getting to know the caregiver, it’s clear they need support as well. This is especially true because if something happens to the caregiver, then the loved one can no longer stay at home. It’s a single point of failure for so many of the couples we work with. Oftentimes we will have one partner receiving 1-1 Physical Therapy while the other partner is taking group classes. We get to meet both needs at the same time, in the same place.
At HouseFit, we work with couples every day who are navigating this journey. We help both partners build strength, confidence, and community so they can continue to share a life together, even when their needs diverge. If you or someone you love is facing a similar situation, we’d love to help. Reach out today to schedule a Free Consultation. Let’s find the best path forward together.

​-Dr. Beth

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But as an expert in the field, I’ve found that silencing inflammation isn't the same as resolving it. In fact, when we use approaches like ice, NSAIDs (non-steroidal anti-inflammatory drugs), or steroid injections, we're not helping the body heal, we're simply pressing the mute button. The underlying issue is still there, and by disrupting the natural inflammatory process, we risk getting "stuck" in that phase.
​
Inflammation is actually the body's first step in the healing process. It brings in nutrients, white blood cells, and enzymes to start repairing damaged tissue. But when we interfere too much, especially early on, we may prevent the body from moving forward into the recovery and rebuilding phases. Over time, this can lead to chronic inflammation and persistent pain.

Studies have shown that repeated use of steroid injections can weaken tendons and joint tissues, potentially leading to more damage over time. Similarly, NSAIDs such as Aleve and Advil can impair the body’s ability to rebuild healthy tissues by blocking the production of prostaglandins, which are crucial for healing. Not to mention the risk for stomach ulcers and GI bleeds with prolonged use. And while ice can temporarily numb the pain, it may also slow down the flow of blood and nutrients necessary for recovery.
I know how frustrating it can be to live with chronic pain. Many of our clients come to HouseFit after months, or even years, of trying conventional treatments without success. They are tired, discouraged, and often feel like they've run out of options. That’s where our Regenerative Therapies come in.

At HouseFit, we use evidence-based treatments like EMTT, Radial and Focused Shockwave Therapy. These approaches don’t silence inflammation, they help the body resolve it. They work to support your body’s own natural healing process by stimulating cellular activity, increasing circulation, and promoting tissue regeneration.
What does that mean for you? It means we can help your body move through the inflammatory phase even more effectively, or help you get "unstuck" if you’ve been trapped in it for too long. It's like giving your body the tools it needs to clean up the mess and start rebuilding, instead of just sweeping it under the rug.

One of our clients, Libby, came to us after dealing with a case of chronic Plantar Fasciitis that she had been struggling with for more than a year. She had tried everything from rest to injections with little relief. After a few sessions of EMTT and Shockwave Therapy, she began to notice a difference. Not just less pain, but real progress. Within weeks, she was walking longer distances, sleeping better, and feeling hopeful again.

If you're dealing with persistent pain and haven’t found lasting relief, it might be time to try a different approach. If you’re tried of pain pills and injections, you’re not alone. We have another option for you. Our Regenerative Therapies are safe, effective, and tailored to your unique situation.
Let us help you finally break the cycle of chronic pain. Schedule your Free Consultation today and see how HouseFit can help you move better, feel better, and live better. Call to book your consultation with our expert team at 314-939-1377.

​-Dr. Beth

​When people think of endurance, they usually picture stamina or how long you can walk, bike, or work out before getting tired. But what if I told you that’s only scratching the surface? For far too long, we've been led to believe endurance is solely about cardio-vascular fitness. Just “get your steps in,” they say. But as an expert in aging and movement, I’ve found that true endurance, especially as we age, has four distinct pillars: cardiovascular, muscular, postural, and mental.

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