Exercise Archives - Page 8 of 14 - Fran's Fitness Over 50

Timing doesn’t matter when it comes to exercise

Do you think that you have to work out in the morning? Or afternoon? Here’s a hint: the timing doesn’t matter. The important thing is to work out when you can!

I work out in the afternoon – it works for me. Most days I exercise at pretty much the same time. I don’t have to think about it – exercise has become a habit for me.

Trainers get real

And the trainers agree.

Morgan Rees, an ACE-certified personal trainer, fitness nutrition specialist, and health coach in Los Angeles says, “Some people work out in the morning because their schedule only allows that time to work out. Others work out in the morning because they genuinely love being active in the morning. I have always enjoyed working out in the evening because I have the most energy in the afternoon and early evening.”

And Sarah Pelc Graca, an NASM-certified personal trainer and founder of Strong With Sarah, agreed that there is no ideal time for working out. “The number of calories burned from the exact same workout will remain the same whether you work out at 6 a.m. or 6 p.m.,” Pelc Graca said.

Morning people have one advantage

But some research has shown that if you like to work out in the morning you may have made exercise part of your regular routine and developed the habit of working out. In addition, if you exercise early in the day, your body will continue to burn active calories during the day, and you’ll be fueling your body as well to build muscles.

On the other hand, working out in the evening gives your body recovery time overnight, and can also give your muscles the opportunity to build. It can even improve your sleep, since exercise can reduce the stress that you’ve built up during the day.

The bottom line

So, it really doesn’t matter when you exercise. The important thing is that you do it.

If exercise hasn’t yet become a habit for you, make a date with yourself – schedule your workout in your calendar. Since long-term consistency is key, try working out in the morning some days and in the afternoon or evening on others. See what works best for you. When in your schedule are you most likely to keep your date? That’s what you should stick with. Of course, everyone has days that mornings don’t work or afternoons are booked – I know I do. I try to think ahead and figure out alternatives. Because if you’re skipping a workout with only a time excuse – the only one you’re cheating is yourself.

Take a step back and things will get done

Feeling blah but overwhelmed?

Exercise helps me release stress. — If I’m going to tackle my to-do list, I need a workout.

Are you you feeling blah but still have a multitude of things on your list that have to get done? Then take a step back. If your to-do list has gotten out of control, it’s time to take a step back to reassess. Figure out if everything on there is really necessary. If you’ve just been adding to your list without evaluating the items on it, it’s probably time for a to-do list overhaul.

If you’re feeling stressed about everything you have to do, perhaps the first thing is to release some stress with an intense workout. I always find that I’m better able to focus after I’ve exercised.

Lists are good

I’m a firm advocate of lists. The more lists I have, the happier I am. My Google Keep screen is my happy place. That’s where I store all my notes and lists. If something is on a list, I don’t have to remember it. As I’m getting older, I find that every little bit helps. Every few days, though, I revisit the lists and see if I can delete anything – if my priorities have shifted or if I’ve done things without crossing them off my list.

Although crossing things off a list is one of the best feelings in the world. Plus, the act of crossing items off your to-do list is a stress reducer too.

To-do list overload? Take a step back to reassess

If your to-do list is overwhelming, take 15 – 20 minutes and redo it. Take a step back and go through your to-do list to make it more manageable. Take a look at your existing list and copy to your new list the things that are still important to you to get done. If your situation has changed, don’t hesitate to leave things off your new list. Once you’ve finished copying old items, put them in priority order. (Crucial, Important, Nice and Can Wait.) Then add any new items with their priorities noted. Put your new “Crucial” items at the top of yet another new list, and follow with your other items. If you’ve copied “Crucial” items from your old list, time to reassess: chances are they’re not that “crucial” after all.

Now, every day identify 3 or 4 crucial items to get done and perhaps a couple more things you’d like to see off your list.

So, to move forward toward your goals, take a step back to reassess the things on your to-do list. Make sure that the items on your list actually move you closer to your goals.

Focus on yourself – for your health

Be mindful when you start to focus on yourself. Start slow so you can continue. — Focus on yourself – so you’re healthy for the long haul!

I can picture it… There you are, living your life. Seemingly happy with your family, your job, your home, your friends. It’s been a while since you actually focused on yourself, so one day you may realize that there could be so much more to your life. If you could move better. Zip your pants. Not feel so bloated in the evening. And all those prescriptions. Taking a good, hard look at your daily life you may come to the conclusion that, “Yeah, it’s good, but it could be better. I need to get fit.” You need to focus on yourself!

What a reckoning moment! When we decide that our own fitness is a way to be happier and be more for our loved ones, it’s an earth-shattering decision.

There’s no easy fix, though. If it’s been a while since you made yourself a priority, it’s going to take a while to reap the benefits of that major decision. Make sure you start right and focus on yourself so that you can achieve the results you want.

The food

We all need to eat to survive. Chances are, if it really has been a while since you focused on your fitness, the foods you eat may not be the healthiest. I’m not a nutritionist, but I do know that what we eat is reflected in our body. When we eat right – watching the calories, reducing the fat, added sugar and salt, and eating more vegetables – our health improves and we lose weight.

The exercise

Exercise can help you “burn” more calories, so it does help us to lose weight. But, I think, more importantly, exercise is a mood-lifter. We feel happier when those endorphins post-exercise kick in. Exercise boosts energy and also helps to combat some diseases.

But start small

If it’s been a while since you focused on yourself, start with the little things. If you usually enjoy a scoop of ice cream for dessert, don’t cut it out entirely. Or if your servings of potatoes take up most of your plate, don’t eliminate your mash. Just reduce the serving. Maybe go for half of what you’ve been used to.

I’ve always been a firm believer of “Everything in Moderation.” If you cut all the good stuff out, you’re much less likely to stick with a plan. Perhaps, if you’re feeling it, enjoy your mashed potatoes, but cut out the cake and have fruit for dessert. I enjoy a couple of spoonsful (teaspoons – don’t get crazy!) of super-rich chocolate ice cream most nights.

Well-known fitness trainer Sohee Lee even advises the moderation approach. Especially at first, moderation is the key. More than that is unsustainable. Cutting all indulgences will just make you want them more. But if you have a tiny bit of whatever you’re craving, you’ll most likely be satisfied.

Start small with exercise too. I wrote about starting to exercise a little while ago. If you haven’t exercised in a while, start with a short walk after dinner a couple of days a week. Gradually extend the time and add another day or two in a few weeks. If you’re wanting more, search out a fitness class you think you can stick with. Be honest with yourself. Don’t attempt too much because that, too, is unsustainable. The last thing you want when you’re just beginning your fitness journey is an injury or pain. Now, a little bit of muscle soreness is to be expected if you’re using muscles you haven’t used in a while. But if you can’t walk for days after a workout, that’s not a good thing. Starting slow means that you’ll maintain your healthy progress.

Fitness is a journey. No one ever says, “I’m fit. Now I can quit.” There’s no quitting. Eating right, exercising and attending to your mental health is something you do for life.

Exercise with limited mobility

I took a tumble not quite 2 weeks ago and injured my right arm. My wrist got the worst of it – it’s still giving me trouble. So much so that I can’t put much weight on it and it hurts to bend it sometimes. So – how to exercise with limited mobility?

Not even a plank

As you know, my favorite form of exercise combines strength and cardio. But such exercise with limited mobility is practically impossible. Body weight strength exercises are great, but a plank is out of the question for me.

To not exercise is also out of the question. It’s such a habit for me that if I’m home and not doing anything else at the time I usually exercise, the guilt is practically overwhelming. So the last few days I’ve been exercising without weights and with limited arm involvement. I know that when my arm is better, I’ll have a lot of catching up to do, but I’m grateful the injury isn’t worse.

So what exercise to do?

So, what exercise have I been doing with my arm out of commission? I’ve been cardio-bingeing. I’ve been doing my walk / run on the treadmill. And I’ve rediscovered the fun of step aerobics. I talked about doing step aerobics as a great stress-reducer a while ago, but it really is a super workout. Even with the risers lower than I used to have them, the sweat was dripping off my face.

Others deal with limited mobility

My injury made me think about how others exercise with limited mobility. If (heaven forbid) my wrist injury became more permanent, I would certainly investigate the possibility of swimming in my area. Swimming is a great, non-weight-bearing cardio exercise with other benefits as well. Walking outside is certainly another possibility. If the weather warms up again here and I’m still recovering, I may take to the greenway path nearby. And I may queue up some favorite songs and dance.

Limited mobility is no excuse to not exercise

The US Centers for Disease Control (CDC) recommends that everyone, at any age, have physical activity to maintain their good health. In fact, all adults, with or without disabilities, according to the CDC’s Guidelines should get at least 150 minutes (2.5 hours) of aerobic physical activity per week. However, the CDC has found that less than half of those with disabilities and limited mobility engage in aerobic physical activity. They’ve put together a resource for those with limited mobility to get ideas for getting the activity they need.

I’ve certainly gained new respect for people who stay motivated to exercise with limited mobility. It takes extra gumption to find ways to stay as active as they need to be, given the barriers society puts in their way.

Exercise can save you money

Exercise can help you save money.

You’ll be happier if you exercise.

And you’ll attract people to you if you’re not scowling – you’ll make more friends.

Exercise can save you money

Don’t believe me? A HealthPartners Research Foundation research study showed that people over 50 years old who started exercising only 90 minutes per week saved about $2,200 per year in medical costs. And a CDC study showed that older people who visited a health club twice a week saved over $1,200 more in healthcare costs than those who visited a health club less than that.

Sounds good to me.

How this makes sense

Exercise does more for you than just increase physical fitness. Exercise can save you money.

And it makes sense. If you’re exercising, you’re getting fitter. And you’re getting healthier. We’ve talked many times about the health benefits of exercising – It can lower your blood pressure and boost your good cholesterol (HDL). Exercise promotes better blood flow, and decreases the risk of heart disease. Plus, it can help prevent or manage other health concerns like diabetes and stroke.

Exercise has also been proven to ward off many types of cancer. Anecdotally, it’s been a long time since I’ve had a cold. Even before we all started to wear masks all the time, it had been several years since I’ve been laid low by illness (knock on wood – don’t want to jinx myself…).

Happiness after exercise

Exercise is also a mood-lifter. Those post-exercise endorphins are no myth. After a workout I’m happier and easier to be around. Just ask my sister. Exercise helps you sleep better too. And a good night’s sleep is a must-have for happiness. The world seems brighter after I burn a few hundred calories! And after a good workout there’s no guilt at eating a healthy dinner.

Exercise can save you money and attract people to you!

If you’re happier and in a good mood, you’ll be easier to be around. No scowls – more friends. People will want to be closer to you. Even with a mask on, people know if you’re scowling! More friends = more happiness. A better outlook on life. And all from a couple hours of exercise.

Your workout may be easier with a friend

Your workout may be easier with a friend. After all, you’ll be sharing the misery. What’s that old saying – “Misery loves company?” Is that because if it’s shared it doesn’t feel like torture? Or because you can laugh at each other’s funny faces as you grimace through the hard parts?

You’re doing the work

Exercise, unless you’re doing specific pairs exercises, though, is a solitary endeavor. When you run, it’s your legs doing the work. Not someone else’s. It’s you who is lifting that heavy weight. You’re the one who is struggling to stay on her feet as you near the finish line. And you are the only one responsible for your success – or your failure.

A friend’s motivation can help

But a friend can really keep you motivated on your fitness journey. It’s not easy at the best of times to stay on the straight and narrow path of an exercise program. Someone to talk to, to commiserate with, can help you stick with your plan. You may hate the same exercises, and dread when a certain yoga pose is coming up in the flow. And you can agree that the best part of a workout is the final stretch and cool-down.

You don’t even have to be together

But in these days of pandemic separation, how do you exercise with a friend? Many gyms have closed. You’re nervous about being out of breath with a mask on. You don’t even want to be close to other people.

To get the support of a friend, though, you don’t actually have to exercise together or even do the same workout. You can both exercise and then arrange to get on a Zoom or Facetime call at a specific time to talk about your respective workouts. That might even be more fun than exercising together – because it’s really hard to talk if your workout is effective! You’ll have the accountability we all need to stick to an exercise program. And it’s fun to complain with someone who knows exactly what you’re experiencing.

Important for support and accountability

I wrote about the importance of having your friends and family support your healthy lifestyle plan a while ago. It’s still important to have that support and accountability. Your friends and family are your support system, which we all need to be happy and resilient these days. Yes, it’s possible to go it alone. You can stick to any plan you design. But it’s easier with others.

If you miss a day or two

You’re a few weeks into your new, “healthy you” plan and things are going fine. You have good days and days that it’s a struggle, but you’re making it through. You’ve been sweating up a storm but eating (mostly) right. But you’re starting to wonder, what happens if you miss a day or two. You may have a trip planned and you don’t know if you’ll be able to do your workouts. And if you’re on someone else’s timetable, you don’t know what the meal situation is going to be like. You’re worried that if you miss some time that your plan will be completely undone.

First, take a breath and celebrate

First, take a minute and celebrate your successes! It’s not easy sticking with a healthy plan for a few days, much less a few weeks. And you’ve done it! You’ve stuck with it! You should be incredibly proud of yourself.

But if you miss a couple of days

But that trip is coming up, and you’re concerned. Know that if you miss a day or two, it’s not the end of the road. You may eat things that aren’t on your meal plan. You may miss a few workouts. But you can’t plan your entire life around your workouts. Things happen.

It’s OK. The world will not end.

It’s OK if you miss a day or two. Or even more than that. The world will not end, and you’ll be fine.

The key is to get back on the plan as quickly as you can. And while you may not be able to completely stick with your meal plan while you’re away or your schedule is disrupted, try to eat as sensibly as you can. Don’t think to yourself, “I can’t do my plan, and I don’t want to be impolite and ask for separate food, so that’s it. I’m done.”

Eat sensibly and move!

No. Eat as sensibly as you can. Try to limit high-fat and high-sugar items. Say, “Thank you, but no” to all the sweets your host offers you. (Or just have one of your absolute favorites.) Stick as closely to your own meal plan as possible without being rude.

And get what exercise you can. Suggest walks outside. If you’re staying at a hotel, check out the fitness center.

Back to normal

You may not want to go all out when you get back to your routine after you miss a day or two.

When you get back to your normal routine, assess where you are. Get back to your healthy eating plan as quickly as possible. You may have gained a couple of pounds, but they’ll come off when you’re back to your plan.

And you may want to ease back into your exercise program a little more slowly. If you miss a day or two, you probably won’t lose momentum. But more than that and if you go back to full exertion, you could be sore for a couple of days. So, modify the intensity a bit for the first few days. And if your muscles are sore the next day, it’s normal. Follow these suggestions to feel better – Drink more, stay active and don’t sit too long. And remember that the sooner you get back to your routine, the easier it will be.

You’ll get back to your fitness routine in no time! You’ll be improving your health and increasing your resilience. There’s no need to quit if you miss a day or two in your fitness journey – you’re just taking a little break.

What happens after you start

Congratulations! You’ve made the decision to start exercising. You’ve chosen the program you’re going to use. You have your workout gear and a spiffy new pair of sneakers. Now what? What happens after you start to exercise?

Commitment to your health

It’s been a few days. The initial exhilaration of the newness of your exercise routine has worn off. You’re starting to realize that exercise may not get easier as time goes on.

It never gets easier even after you start to exercise.

You’re right! And that’s the point. Exercise will not get easier. In order for you to get all the benefits of exercise (improved cognition, increase bone density, increase strength), you have to challenge yourself every day. Of course, the point is not to challenge yourself until you’re ready to drop, but at the end of a workout you should feel like you really can’t do any more without some recovery time. Your final cooldown and stretch should be absolute bliss. After a cardio workout you should be warm and sweating. And after a strength workout you should feel like you couldn’t do another push-up if your life depended on it – at least for a half hour or so.

You know that old saying, “When the going gets tough, the tough get going?” The same applies to exercise. Exercise is tough – you’re tougher. You’re exercising to reap those health benefits I mentioned above. And know that you’re not alone. Exercise is hard every day for me. It should be hard every day for everyone.

Make it a habit

A couple of weeks ago I wrote about habits. It takes about 3 weeks for anything to become a habit. If you do the same thing at pretty much the same time every day (or almost every day) for 3 weeks, the better the chances that it will become a habit. The same for exercise. I work out in the late afternoon 4 or 5 times a week. I get home, walk the dogs, check on the bearded dragon, get the mail, change my clothes and exercise. That’s my routine. We humans love routine. Exercise is a part of mine. A few weeks after you start to exercise, it will be part of your routine too. But before exercise becomes a routine, you must put thought and deliberation into it.

I’ve emphasized the use of a calendar or planner in the past. If you’re serious about making that commitment to your health, make appointments with yourself to exercise. (Here is Zapier’s ranking of the best calendar apps for 2021.) Four days a week for the next three weeks – just write it in or make a repeating event on your digital calendar. And keep that date with yourself. You’ll find that in a few weeks, you’ll start your workout routine as a matter of course. Remember that you’re doing this not only for you, but for those who depend on you. Like an oxygen mask on an airplane – when they drop, put yours on first so that you can take care of others.

How do you start to exercise

You know you should start to exercise. (Why Exercise? – an article I wrote several years ago.) As we get older, everyone keeps telling us to keep moving. It’s good for our bones, our backs, our joints. But there’s so much out there – it’s information overload! Where do you start? How can you start something that you don’t know how to do?

Your friends say you should do Pilates. And yoga looks interesting. Your best friend does Tai Chi. Walking is good. Your grandkids tell you to do kick-boxing. The “experts” on TV tell you to do something else.

And so you do nothing. I get it. You know your couch – it’s comfy and it’s safe. You don’t have to risk anything sitting on your couch.

I’ve told you to get ideas on YouTube. And there are loads of free workouts there. But how do you start to exercise?

Assess your abilities

A chair workout is great for those with limited mobility.

A good way to start is to first figure out what you CAN do. Can you walk for any distance? If you can – great. If you get out of breath after half a block, you may want to start with chair exercises. That’s a great way to start to exercise if you’ve never done it. Chair exercise programs can be just the place to start for people with limited mobility. You can begin to increase your strength and stamina sitting down.

If your mobility is good, and your physician has given you the OK to start an exercise program, then decide what you like.

Look to the future

Exercise is not something that you start and then finish. Once you’ve decided to start to exercise, you’re in it for life. So the exercise you choose to do should be something that you can see yourself doing in six months, a year, two years in the future. Keep in mind that you’ll be exercising a few times a week – the CDC recommends that adults do 150 minutes of moderate-intensity activity a week, plus additional strength work 2 days a week.

If you already walk with friends but you’re looking for something a little more intense, perhaps try some dance workouts. If you like country music, look for a country music workout program – same for jazz or rock. Go for a structured workout with simple choreography to start. Instructors can increase the complexity as you progress. There are even ballet workouts for those of us who don’t want to perform, but love the movements.

If dance isn’t your thing, perhaps you’d like to try Pilates or Yoga. These will increase flexibility and strength. These programs can also provide cardio benefits.

Then what?

How do you start to exercise - make sure there's somewhere to progress as you improve.

When you’ve poked around YouTube and decided on the kind of exercise you’d like to start with, find an instructor you ”click” with. You understand their cuing of the moves, you like the music, they’re personable and you don’t mind the sound of their voice. Make sure that they have different levels of programs – when the beginner workout becomes too easy, you’ll want to move on. You always want to challenge yourself – that’s how you grow.

If you want to stick to your walking regimen – great! But on days that are not conducive to walking outside, know that there are exercise programs that simulate walking – indoors.

But, actually, how do you start to exercise?

You’ve made the plunge – you’ve subscribed to your workout program – then what?

Cue it up on your laptop or TV! Change into comfortable exercise gear (including well-fitting shoes made for the activity you’ve chosen). Make sure the furniture and dogs are out of the way.

And push “play.”

Remember, any time you start a new activity, you may not be very good at it. The moves may seem awkward. That’s OK. Keep practicing. It will get easier. And be careful. If anything doesn’t feel good, stop. The last thing you want is to injure yourself.

Also be aware that you may experience muscle soreness in 24 hours. That’s completely natural. But, you don’t want it to be debilitating, so don’t push yourself too hard your first couple of workouts.

And have fun.

It’s easy when it becomes a habit

How do you do it? That’s the question I get. Have the mindset to work out almost every day, eat right and not just go crazy? The answer: It’s easy when it becomes a habit.

There has been lots written about habits and tracking habits lately (like James Clear’s Atomic Habits) – but none from the perspective of a 65-year-old woman with gray hair who runs her dogs in Agility. So, for all you young-at-heart old ladies out there who may or may not run their dogs in Agility, this is for you.

3 weeks to a habit

Generally speaking, it takes about 3 weeks of doing something for it to become a habit. Like flossing your teeth. Every night. Set an alarm on your phone for five minutes before the time you usually brush your teeth at night – when you look at your phone.

Or like using a new kind of calendar or daily planner. In order for a tool like this to work for you, you have to use it regularly. Enter your appointments, meetings and reminders when you make that appointment or think of something you need to be reminded of in the future. But then you have to remember to check your calendar regularly so that you don’t miss anything. So a cheat may be necessary – like a post-it note on your monitor to check your calendar. Or an alarm on your phone set to not-quite first thing in the morning. These “cheats” make it easier to remember what you want to remember to do – before these activities become real habits.

The exercise habit was not easy

Having exercise become a habit was not easy for me. I was a fat kid. I was bullied unmercifully through junior high school. Home economics was a requirement for girls my freshman year of high school. I was so proud of my little chocolate pudding tart that I took home on the bus so my mom and sister could enjoy it with me … Until a boy teased me, saying that a “fattie like me didn’t need that pie,” and tossed the tart onto my shirt. Chocolate and whipped cream was everywhere. That was the day I vowed to lose weight.

jumping rope helped me lose weight and start an exercise habit.

So after school all that year, I jumped rope on our patio – a concrete slab behind the house. I lost the weight and have (mostly) kept it off. I guess I should try to remember who that kid was and thank him. (Probably not going to happen…) Jumping rope was the easiest way I could think of to exercise. Cheap, and burned a lot of calories.

That was an easy habit to keep. I was motivated.

But now it’s easy when it becomes a habit

A habit should not be a convenience. A habit is something you do without fail. No matter what. I wrote about this a while ago – Life happens. It’s not an excuse. A habit – and if you’re consciously making a habit, then it’s important – is something you make time for.

I make time several times a week for exercise. Exercise has become a habit. So, changing clothes, shifting the dogs to their comfy downstairs beds and pushing “play” is just what I do – many days without thinking. It’s easy when it becomes a habit.

And planning the next week’s meals and shopping lists is a habit now. It’s just something that needs to get done, so I don’t whine about it. I don’t look for other things to do instead of the task. I just do it.