Becky Wright is a nutritional therapist and international bikini fitness champion. She’s also a personal trainer at Alchemy Fitness and offers her expert advice to the public through a regular column in The Royal Gazette.

Q: How did you get started in physical fitness and coaching?

A: Sports and exercise have always been a part of my life. I don’t remember a time when I was not active. When I was younger, my parents encouraged me to play tennis, and I began to play and compete. When I left school, I became more interested in general fitness and martial arts. Around this time, the trainers with whom I was working inspired me to become a coach myself. I always knew I wanted to help people; being so passionate about physical fitness, becoming a trainer seemed natural.

Some say working out is for younger people, not so much for older folks. What’s your take on this?

I think that one can, and should, be physically active at any age. Movement is a vital function and important to maintain as long as possible. Beyond mere necessity, staying active can optimise our health and enable a fulfilling life. My oldest client is 72 years young and enjoys an active life; there is no stopping her from working out!

At what age is it too late to start exercising? Is it safe for older people to exercise?

I think it’s never too late to start exercising — with some caution. When new to physical training, one should “start low and go slow”. Selecting the appropriate exercise and beginning with low intensity are important. Building up difficulty over time is the best way to get the long-term benefits of exercise. There are some risks associated with exercise, and this applies at any age. Following a suitable exercise routine that fits an individual’s needs and abilities is a good way to ensure safety.

For example running, or other forms of high-impact exercise, may not be suitable for older adults with joint problems. My recommendation is to always consult your doctor before beginning any exercise programme. If you are new to training or unsure what to do, seek the advice of a qualified trainer to help you get started.

In my column I talk about health conditions such as diabetes, high blood pressure and excess weight. Can exercise help? What are some health benefits?

Exercise can definitely help with these conditions. As we get older, our bodies are at higher risk of medical problems. Physical activity can lessen this risk and in some cases even reverse existing illnesses. Getting active can help lose excess weight, especially if combined with a balanced, nutritious diet. Aerobic activity, like going for a brisk walk, jog or bike ride, can improve heart and lung function and lower blood pressure. Exercise builds muscle and melts away fat.

This reduces your body’s need for insulin, because muscle uses sugar better than fat. Exercise can also increase your body’s sensitivity to insulin, reducing your blood sugar levels.

Exercise can reduce bad cholesterol (LDL) and increase good cholesterol (HDL). It improves strength and balance, reducing the risk of falling. Physical activity boosts mood and cognitive function. I could go on ...

Many seniors are on a budget. What can they do to get started right away, without spending a lot?

My first suggestion would be to get outside and go for a walk. Bermuda has many beautiful places such as the beach and the railway trail. One can also do body weight movements, such as squats, push-ups, lunges and planks, at home.

Incorporating these moves into a circuit format (allowing for only a short rest period between exercises) will provide the benefits of both aerobic and strength training. As one progresses, one can use exercise bands and dumbbells to increase the training intensity and improve results. These items are inexpensive.

Is it necessary to change diet to get the most out of exercising?

Diet is important for achieving optimal health and desired body composition. A few dietary changes can improve your health and will likely allow you to see and feel positive changes much quicker then with exercise alone.

I encourage people of any age to start or continue exercising. Being active could allow each of us to live an independent lifestyle and enjoy everything that life has to offer well into our senior years. Exercise has not just physical, but also mental benefits. You have nothing to lose by getting moving. After all, age is just a number!

• Mike Serebrennik is a physician by training and now a full-time entrepreneur, investor and writer. He is also a director of product development and sourcing at Lighthouse Medical Supplies, Ltd., a local company dedicated to helping patients and healthcare providers lower the cost and increase the quality of care.