Today is the 19th anniversary of the day our safe little world ended. September 11, 2001 – the day terrorists took over 3 planes and did so much damage the world changed forever.
The world came together
In the days following 9/11, people the world over came together to deal with their stress and grief. We honored the first responders. We grieved with the families of the fallen. We tried to come to terms with the events of that horrible day.
My sister and I had reservations for a vacation just a few weeks after 9/11 – a hiking tour around parts of Quebec. The trip went on, and even though friends said that to be prepared for French Canadian haughtiness, the predominant feeling I got from the people we met there was camaraderie and friendship. The world did, indeed come together.
Another crisis today
These days, we’re in the midst of another crisis – the global COVID-19 pandemic. Everyone is dealing with the same crisis, dealing with stress and uncertainty about the future – even uncertainty about the present.
Similarities
Rev. Kevin Massey, who worked as a Chaplain at Ground Zero in New York City after 9/11, sees similarities between the two events. “These days are very similar to those,” Massey told WGN radio. “At that time, we felt uncertain about what was next. We feel that now, too. We were afraid and anxious. We feel that now too. At the same time, was there not a spirit of unity that drew people together?” he says. “I see that happening now all over the place as well.” Massey talks with health care workers, helping them get through times of stress.
Importance of Resiliency
And Rev. Massey talks about the importance of resiliency – the ability to bounce back from tough times. “To be deeply affected does not mean that we are defeated,” he said. “And it turns out that resilience can be bolstered through practices of self-care and self-nurture and seeking human connectivity.”
So, be good to yourself! Give yourself a break. If you don’t get everything done that was on your to-do list and you worked hard, so what. Take a little extra time to breathe air. Enjoy some nature – even if it’s just pictures. Share a favorite video.
And reach out to friends. Start a Zoom call. Or just send a message that says you’re thinking about them.
Learn more about how you can become more resilient in the free ebook.
Yes, I harp on balance a lot. Because it’s necessary. Yes, it’s the summer. No, you’re not going to slip on the ice tomorrow and fall and break your hip. I know there are still months of warmer weather before the first snowflake falls.
Use those weeks wisely.
As I learned, balance is something we lose as we age unless we do something about it. My article in “Scary Symptoms” describes my introduction to this sad fact.
As we age, we lose our balance. It may not be noticeable when you go about your daily lives. But, that first patch of ice in the fall is a rude awakening.
I see so many stories in the winter of people my age, and even younger, who fall on the ice and break bones that are already brittle – another result of aging. Kathleen Cameron, a Senior Director at the National Council on Aging, told me just how big a problem falls and loss of balance is for older Americans: https://fitness-over-50.com/2017/07/prevent-falls-my-interview-with-kathleen-cameron/
Of course I’d rather age than die, but it certainly becomes almost a full-time job to counteract the effects of aging. As they say, though, “Use it or lose it!” That applies to muscles, bones, eyes, ears and balance. We exercise and eat right to maintain our muscles and bones. We try to take in the right nutrients to help our vision and hearing. And we have to practice our balance to keep from losing that too.
Practicing balance is easy. It just takes a couple of minutes a day. Go grab my “Week of Balance” download – just click the link on the right side of this page. It’s got a week’s worth of balance exercises plus a bonus or two. If you do one of these every day, your balance will improve. You won’t need to grab the counter when you try to stand on one foot. You’ll climb that step stool without even thinking about it. I’ve said it before – I multi-task and stand on one foot while I brush my teeth in the evening.
So – Read the article. Grab the download. Practice your balance. No fancy equipment needed.
Even a modified plank works the core, which will help your back.
As we age, we seem to be more susceptible to certain kinds of pain. For me, it’s my back. I’m sure that some of you are experiencing more back pain too. I’m working away, then get up from my desk to check on stock and … POW!!! … that unmistakable twinge in my lower back that tells me that I’m going to have pain for the next few days.
I try to sit properly – not hunched, both feet on the floor, not twisted. I don’t know why I’m prone to back pain. It was never an issue when I was younger. But I am now and have to deal with it.
In my research, I found 5 mistakes to fix to try to alleviate or eliminate back pain. I’m not sure that all of these apply to me, but some do. And they may apply to your situation.
Performing repetitive physical activities the same way every time. Take a different approach when doing things you do often. For example, if you frequently carry a heavy bag on one shoulder, try switching sides regularly to change the load on your spine.
Don’t bend from the hips and lift. I’m certainly guilty of this. I frequently just bend at the hips to pick up something. When I empty the dishwasher, I frequently just bend over to get to the bottom rack. Experts recommend that you squat with your back straight and chest up to take pressure off the spine and not push out the disks in your lower back.
Don’t sit or stand all the time. I try to get up frequently, but sometimes get caught up. Experts say you should move around or take a walk at least once an hour. This will boost your productivity as well. Give you a change of scenery and spark creativity.
Don’t neglect your core. I’ve said it before – a strong core promotes a strong back. I’d hate to think what my back would be like if I did neglect my core. Experts say we should strengthen the key muscles that support the back – the multifidus which runs along the spine, and the transversus abdominis which wraps around the abdomen. Planks have gotten some bad press, but they’re great for the core.
Don’t move in ways that feel wrong. Avoid twisting and lifting at the same time. I’m guilty of this at times. That old dishwasher – I bend to stack the plates and then pick them up, twisting to get to the cabinet. Note to self: be more conscious of this! And ask for help with heavy or awkward objects.
And, in general – listen to your body. You know it best, so if something strikes you as wrong, go with that instinct. Otherwise you may pay for your bad judgement later.
In these uncertain times, we’re scared, we feel lost. The only way we’re going to get through this is to grow our resilience. One sure way to do that is to increase our optimism.
Most of the country is sheltering in place now, to try to “flatten the curve” of the COVID-19 virus. There’s no cure, it spreads like wildfire, and it’s dangerous to many who catch it.
The economy has come to a standstill, since many businesses are closed. Restaurants and theaters are closed. People aren’t buying anything (except, perhaps toilet paper and hand sanitizer). We’re told to maintain “social distancing” – stay at least 6 feet away from others.
It’s scary and we don’t know when it will end.
But it will end. One day, hopefully soon. And to get beyond this time with anything approaching normalcy, it’s crucial to grow our resilience. To come out stronger and happier.
How do we grow our resilience? One sure-fire way is to increase our optimism. When we’re optimistic, we feel happier and more able to look forward.
So, how do we increase our optimism? One sure-fire way is to exercise. The endorphins that are released help, and the increased oxygen and blood-flow are supporters too. I know, personally, that I always feel better after a workout.
Today I did a Yoga practice. Nothing too strenuous because it had been a while since I did Yoga, and I didn’t want to feel it for days afterward. But it sure felt great today.
Another way to feel happier and more optimistic is to put on some favorite tunes and move. Just get moving. The music and the movement all contribute to feelings of optimism and well-being.
Go for a walk. Pet your dog. Read a good book. Make your favorite meal (not too calorie-laden, though!). You’ll feel better.
And every time you do, you’ll increase your optimism that much more and grow your resilience.
There are millions of yogis around the world celebrating International Yoga Day today. Are you one of them?
I am. I’m not a consistent practitioner, but from time to time I enjoy an hour of yoga. Chances are, I’d creak less if I practiced more, but I have to admit I prefer other workouts most of the time.
Why so many?
So, why do so many people practice yoga? For some, it just makes them feel better. They say it centers them and are more present and in tune with their body.
A few health benefits of yoga
Others appreciate the health benefits without delving deeply into the mind-body connection. With a consistent practice, yoga will improve your flexibility, strength and posture. Every pose emphasizes these. A focus on breathing is instrumental in improving all-around fitness.
Flexibility
Practicing yoga – just the Sun Salutation for just 15 minutes a few times a week will improve flexibility. And you’ll be breathing deeply, increasing your energy level.
And you don’t have to be flexible to start with. Every pose has modifications. No one is perfect. Everyone is improving.
Cardiovascular
A Flow practice improves cardiovascular health too. My favorite yoga instructor taught an incredible Flow class – different every week – that left us breathless and flopped on the floor like a rag doll after the final Shavasana.
Stress reducer
Many yoga poses are designed to reduce stress and increase calm. It’s been shown that a regular yoga practice can reduce stress and even promote better sleep.
Increase energy
On the flip side, many yoga poses, especially when combined, increase energy and leave you raring to move more. Even without caffeine, that Flow class left me energized and ready to tackle chores.
I’m convinced
I think tomorrow I’ll practice yoga instead of do a cardio workout. I’ve convinced myself!
Fitness is not just physical – there are many aspects of fitness.
We’ll be focusing on each of these aspects in more depth soon, but an overview might be helpful here. Because it’s the most obvious, let’s talk about the aspects of physical fitness. Health, balance, strength, cardio fitness are all elements of physical fitness. What you do to increase one aspect of physical fitness helps another.
Balance is one aspect of physical fitness
As an example, by practicing your balance (and you can get a free Week of Balance by subscribing to my newsletter!) will increase your strength. By doing a cardio workout, you can also increase your strength and balance – think of hops and side-to-side leaps. Even jumping in place can improve your balance.
If you focus on improving your strength, you’ll probably also improve your balance. Those one-legged squats will definitely challenge your balance while at the same time increase your strength. Add a pair of dumbbells and you’re working upper body as well as lower body strength. (Talk about multi-tasking!)
Eating clean will also improve fitness
We can’t talk solely about physical fitness, because so many aspects of your life can affect it! If you focus on eating clean, you’ll improve your overall health, you’ll feel more like exercising and thereby improve your strength and cardio fitness!
And by attempting to eat a cleaner diet, you’ll not only probably lose a little weight, you’ll be cleaning out your system. More fiber in your vegetables and fewer processed foods will tend to move things along in your digestive system.
Mental fitness may be more difficult
More complex is the aspect of mental fitness. I like to think of this as a bureau, or dresser. Currently mine is a mess. Socks are mashed in with underwear, t-shirts and pajamas. There are even swim goggles and pantyhose in there. There’s no order in those drawers. Too many ideas, problems, chores, and other things to do are running around in my head. How’s yours?
First off, a plan is probably needed. I need to figure out what to do with all those items. How best to organize them? I really should start to write everything down. Then categorize them. This is called a “brain dump.” I should really do this every month or so.
If all the aspects of fitness work together – body and mind, happiness ensues. I’ll have to try it. Let’s start together!
It’s literally impossible to do it all. You’re trying to balance all aspects of your life, and there’s just too much. Work and family. Chores and friends. Clean out the closet. Read that book. Train the dog. Go grocery shopping. Sleep and everything else. Something’s got to give.
What gives is you …
There just are not enough hours in the day to complete everything. Usually when that happens the things that don’t get done are the things most important to you.
Should other things come before you?
You put family first. Your home. Your job. All those things are important, certainly, but without you, your health, your sanity, you won’t have those things.
Balance is the key
The only way to keep your sanity and stay happy and healthy is to have balance in your life. Balance work and family. Balance your chores with your friends. Don’t spend an hour a week training the dog when just a few minutes every day will give you immeasurable progress! Get the family involved! A shared load is an easier one. And if everyone helps, they’ll all have an investment in the outcome, ensuring its success!
How to get balance?
So, how do you achieve this balance? Prioritization is paramount. Write everything down that needs to get done. This will probably take the longest! Prioritize tasks. Make notes on who can help you with them. Call a family meeting and let everyone know that you’re feeling overwhelmed but that they can help you! You may be surprised at your family members’ willingness to chip in. Especially if you break jobs down into very small, specific tasks. If something seems like it won’t take a long time, it’ll get done!
A calendar will help
Now that you have your tasks, schedule their completion! A big wall calendar will keep the whole family on task. And if everyone writes in their jobs, their investment will continue and things will actually get done!
That’s my opinion, of course. I don’t make New Year’s resolutions. If there’s something that needs doing, I don’t wait to resolve to get it done.
Why wait for a totally random day to start?
Yes, I know – the whole New Year, new start, new you thing. And there may be some validity to that sentiment.
But why wait? Will you keep your resolution more if you make it on January 1 than on December 27?
If the thing you’re resolving to do really matters to you – if it’s important enough to be called a “resolution,” then the date shouldn’t matter.
It you want to start keeping a scheduler or planner, I understand that most start on January 1. But you can take a blank sheet of paper and state your resolve – plan out your days – before then. Some planners, though, can start whenever you like because you write in the dates. Like the Living Well Planner (pictured).
To state, “I resolve to lose 25 pounds in 2019,” without truly committing to that goal – or any other – is setting yourself up for failure. In fact gyms and health clubs offer incredible deals for the New Year because they know that their resources will be stretched thing for just a few weeks. Most people who join a gym or health club at the start of a year drop off in a month or so.
Why? Because people just aren’t committed to the goal of getting fit. It really takes an effort to work out 3, 4 or 5 days a week – especially if you’re driving to a new place, pushing yourself in ways that it hasn’t been pushed before (or in a long time), showering and changing clothes in a locker room with strangers all around you. I give people loads of credit who actually follow through with that any time of year!
Even more difficult than working out at a gym or health club is the mind-shift required to make the change in your behavior. It’s hard to conceive of eating differently. Or acting differently. It’s too easy to do the same things we’ve always done than to commit to a change.
You have to really, really want something badly to actually make that change. And flipping the page on a calendar doesn’t usually qualify as motivation. Things have to get bad – so bad you can hardly bear to look at yourself in the mirror. You have to reach a point where the status quo is intolerable. And then you can start to discover the ways you can change to produce the results you want.
So don’t make resolutions this January 1. Instead, spend time with family and friends. Spend time reflecting on the various aspects of your life. Are you happy? What areas aren’t you happy about? Are you unhappy enough to want to change things?
Think about where you want to be and how you want to feel a year from now. Will the direction your life is pointing to take you to that place and feeling?
If not, think about how you want to change things.
I’m still recovering from my marathon driving trip through more than ⅕ of the United States. Booker and I traveled through 11 states in 13 days. Over mountains, over rivers, over bays, over the Gulf of Mexico, over the Atlantic Ocean, over bridges, and through countless construction zones. Healthy traveling is not always easy, but I did my best.
The hard part
I disposed of Hurricane Irma-damaged items from our storage unit in Marathon, Florida, and packed the rest in my Subaru Forester to bring home. I cleared the unit out completely.
The good part
I ate some delicious local seafood and maybe the best pressed Cuban sandwich ever! (Not at the same meal.)
I visited good friends in Marathon and heard of their hurricane horrors.
Other friends and I shared our experiences with our soon-to-be all-natural gray hair. We each stopped coloring our hair at about the same time.
Saw some incredible sunsets over the Gulf of Mexico while I was in Marathon. Met Katie and Adam, a cute couple staying at the same hotel, and took their sunset-kiss picture, now used as Katie’s profile picture.
Had wonderful down-time in late afternoons for a few days, just reading and watching the waters of the Gulf. Booker didn’t quite understand, but he was willing to lay on his cot and get treats for doing nothing.
After a few great days in Florida, it was time for the next phase of our trek. On to Virginia and a new puppy!
Puppy time!
Booker’s six years old and Tango is nine. The other dogs in the household (my sister’s Frenchies Teddy and Torque) are 8 and 4, so the time for a puppy is now! We’d never had two Boston Terriers at home at the same time, and thought that the dynamics would be good. Booker would have another Boston to chase, and to chase him. He’s always trying to get the other dogs to chase him, and it never works.
The breeder who showed Booker’s father to a breed win at the Westminster Kennel Club show had a couple of 10-week-old little boys that I could choose between, so that was an opportunity not to be missed! I figured that I could swing up to Virginia on my way home to the Chicago area.
The bad and ugly
Arriving in Brunswick, GA after driving for 8+ hours that first day leaving Marathon was a nightmare. I had reservations at one of the moderate chain motels. They mistakenly put me in a no-dog room, and when I inquired about it, they moved me to a dog room. OK. I understood…
Except that this room smelled, and the locks didn’t work. I complained about that and the manager checked me out. Yup – kicked me out. Homeless on the streets.
Brunswick is not a bustling town and I was able to get a room at a dog-friendly motel a couple of miles away. (That reminds me – I should post a review about that first motel.)
Destination reached!
Another 8 hours of driving the next day brought us to Chesapeake, VA. I could have continued the final hour to the breeder’s home, as she kindly offered me her guest room, but didn’t want to impose for an extra day.
Early the next morning I drove to the breeder’s house. It’s on a beautiful street, with established homes and mature trees. I wasn’t entirely sure which house it was because the numbers on the mailboxes were mostly worn. But then I saw her van in the driveway with a license plate that was unmistakably that of a Boston Terrier owner. I parked next to her, walked to the door and rang the doorbell. After a bit she opened the door, exclaimed that I was there and gave me a big hug. Her husband, who was traveling, called at that moment to let her know that someone was at the door. The wonders of a “Ring” doorbell!
Booker and I were warmly welcomed, we met the puppies, and thoroughly enjoyed the day.
Long trip home
Our trip home was completely uneventful (thank goodness!), but long (16 hours over two days) and inconvenienced by much construction on our route. The puppy was a champion traveler and slept for much of the drive. I was very happy, though, to park in front of my house and not get in my car for over 24 hours after that!
Takeaways for you:
Things to keep in mind when embarking on a long trip:
Keep your cool! Everything can be worked out. One way or another. Breathe deeply when things don’t go as planned.
Family comes first. When things didn’t go right, foremost on my mind was keeping my dogs safe, cool in the heat, exercised and fed when needed.
Stay fueled. It’s much easier to keep your cool when you’re not starving. Fortunately, on a driving trip it’s no problem to keep healthy snacks on hand – for both my dogs and me! And healthy meals are easy to find. Salads are great, with healthy proteins included. If you’re using really good quality ingredients, minimal dressing is all that’s needed. A dip of my fork’s tines is plenty. As for the car – I’m a bit cautious, and look for a gas station when the needle creeps close to ¼ tank.
Exercise when you can, but don’t stress about it. When I’m back to a regular routine, I’ll get back to intense exercise. Walking while on vacation is the best way to see new places, meet fun people, and work off that full feeling.
It’s almost fall – and it’s the time of year to prevent them! You know that I’m a huge advocate of practicing your balance to prevent falls. I interviewed Kathleen Cameron, Senior Director of the Center for Healthy Aging, a while back about preventing falls – https://fitness-over-50.com/2017/07/prevent-falls-my-interview-with-kathleen-cameron/ .
I even developed a series of simple exercises anyone can do to improve their balance and prevent falls in just minutes a day. And I run a Facebook group with ongoing balance challenges.
Sleepwalking through balance exercises
I became complacent, though. I’ve been sort of half-heartedly, sort of somnambulently performing the balance exercises myself.
And I fell Friday night. Granted, it was while I was carrying my 20-pound Boston Terrier over a 2-foot fence, but it gave me a wake-up call, all the same!
Naughty puppy!
Booker had jumped the fence (within our larger fenced back yard – it’s an area we don’t want the dogs to go in) because he thought he saw a chipmunk. There was no other wildlife in there, he was just being a jerk. In the heat of the moment he jumps the fence with no problem but can’t seem to figure out how to get back. I climbed over the fence – angry, short-tempered – and as I was climbing back out my foot caught in the top of the fence and I fell. Naturally, I didn’t want my dog to get hurt, so protected him. My face seemed to catch the brunt. Fortunately, just scrapes and bruises. There doesn’t seem to be any deeper damage.
It could have been worse, but …
And perhaps because I do some balance work, I was not hurt as badly as I could have been. But, I knew that I’d been slacking on some of the balance exercises!
So, with renewed commitment, I’ll be focusing much more on practicing balance and preventing falls.
It is almost fall. And after fall is winter, and ice and snow. Slippery stuff. It’s easy to slip and lose your balance and fall. Why not do just a few minutes of balance exercises a day to try to prevent any falls you can! Read my interview with Kathleen (https://fitness-over-50.com/2017/07/prevent-falls-my-interview-with-kathleen-cameron/) to see the statistics on just how prevalent falls are, and then commit to prevent the falls that you can!
There are millions of yogis around the world celebrating International Yoga Day today. Are you one of them?
