Exercise Archives - Fran's Fitness Over 50

Write what you do

It’s no secret that I’m a big fan of tracking things. For my dogs, I track their training. For my goals, I track my progress. Every step toward completion is a big deal, so I write about every step. The same goes for my fitness goals. If I want to go faster or lift heavier weights, I need to log what I’m doing now as a benchmark for the future. We all start somewhere, and we all have different journeys in fitness. And as part of our healthy aging, all the experts say we must do aerobic exercise and strength work. So, write what you do. To start with, for the first week, just note how many days you were active. Then when you decide on a fitness program, write what you do every day you exercise.

It doesn’t have to be fancy

It doesn’t have to be fancy. Just a cheap spiral notebook works. Write down the time, the place, what you did, and for how long. It helps to note other details, too. If you’re running or walking, your speed and distance. If you’re doing strength work, note the exercise, the poundage and the number of repetitions and sets.

But fancy is good

Your journal, or tracker, can be as fancy as you like. I created one that combines pretty much everything I track: goals, nutrition, mindset, and fitness. And I also created individual sheets for different purposes. There’s one for fitness, another for nutrition, another for mindset, and a series for achieving any goal, like achieving the full Side Plank Star. The thing to watch for when you buy a journal or download a tracker sheet is to make sure that you actually do write what you do. I’ve been known to let the journal sit on my desk. I admire it and say, “I should really write in there,” and then still let it sit. But now I make sure I pick up my pen and write.

The NIH says write what you do

Why use a tracker for fitness? The National Institute on Aging suggests that tracking your fitness is a great way to stay motivated to exercise. By writing what you do, you can see your progress and continue asking yourself important questions. Questions like, “Why do I want to stay active?” And “What activities are important to me now, and what do I want to continue to do in the future as I age?” Your journal is also a great way to assess what kind of barriers you see to your mobility, and figure out a way to remove those barriers.

Good form in exercise

Good form for the win!

Last week I gave you tips for maximizing the effectiveness of your workouts, and one of them was to make sure you have good form. So why is good form in exercise important?

This morning I did my Pilates workout with a resistance band, and noticed that the instructor was continually reminding the class of the proper technique. Breathe in when you do this, make sure your abdominals are pulled in, and make sure your back is straight. Why is it important to have good form?

Avoid injury

First, and probably, most important, it’s important to maintain good form in exercise so you don’t injure yourself. I’ve talked about avoiding back pain by tightening my core – there it is. Make sure your back is straight and not twisted? Again, good form. When you’re exercising with good form, you avoid strains, sprains, tears, twinges, and all sorts of nasty things. When you’re doing squats, making sure that you can see your shoelaces when you look down ensures that you’re protecting your knees. And that’s something we all need to keep in mind for our healthy aging.

Focus on targeted muscle groups

When you have good form when you exercise, you know that you’re targeting what you’re supposed to be targeting. You’re using the muscle groups that you’re supposed to be using. And you’ll get the maximum benefit from the exercise. Like this morning, during my Pilates workout, the instructor emphasized during a few of the exercises that the shoulders should be back and down to work them properly. I’ve had experience with shoulder injuries, and the last thing I want is to re-injure the joint. So I made extra sure that I followed the instructor’s direction.

Optimize time

When we really focus on having good form in exercise, we’re truly getting maximum benefit from minimum time. I don’t have time to waste and neither do you! So let’s get strong with good form.

3 Tips for getting the most out of your workout

No one likes to waste time. I certainly don’t. So how can I make sure that I get the most out of my workout? You know that I’m not a fan of exercise at the best of times. So if I’m going to do it, get changed, sweat and get all out of breath, I want to make sure that my time is not wasted. If I’m motivated enough to put some time in and exercise for my healthy aging, I’m going to make sure it’s time well spent. Here are some tips to make sure you’ll be getting the results you want.

First: focus

Make sure you’re being intentional with your movements. It’s really easy to just go through the motions, especially if you’re enjoying the music. So pay attention to what you’re supposed to be doing. If it’s jumping jacks, make sure that you’re landing with bent knees in a squat. That way, you’re working your legs to the max! If you’re doing biceps curls, make sure you’re using the right muscles. If you’re running, tighten your core and hit with your heel, ball, and toe last of all. Be intentional with your movements.

Pay attention to form

The last tip and this one are linked. Make sure your form is on point. If you’re going through the motions with sloppy form, then your workout is for nothing. When you flex your biceps on a curl, you know that the right muscle is being worked. If you’re doing a Pilates workout, make sure that you’re inhaling when you’re supposed to and that your core is tight throughout the workout.

Keep distractions to a minimum

When you get a call, you know how long it takes you to get back to a productive mode? About five minutes. When I’m working out, I don’t have five minutes to waste on getting back into the groove. That’s part of what I use a warmup for. If your phone rings and you’re exercising, ignore it. They’ll leave a voicemail message. Put the dogs in another room. I put my dogs in their crates. (They’re all crate trained and get treats!) They can still watch me, but they’re not in kicking range. Distractions are time-wasters. When you’re not distracted, you’re not able to focus as well as if your full attention is on what you’re doing.

So, even when you’re doing a shorter workout – okay, maybe especially if you’re doing a shorter workout! – you’ll get the maximum benefit from minimal time. And that’s my goal when I’m exercising.

Create a fitness goal to keep you moving

It’s really easy to go through your days on autopilot. Go from one meaningless task to another, not really accomplishing much. Then all of a sudden, it’s bedtime. Time to brush your teeth and have some downtime until you do all the nothingness again tomorrow. Do you ever feel like you’re sleepwalking through your day? I emptied the dishwasher in the morning while I watched the news. And it was basically the same as yesterday’s news. I went to the grocery store yesterday. And it was basically the same items that I bought last week. Are you stuck in a rut too? I want to feel invigorated. And I don’t want to feel like I’m stuck on a treadmill. It may be time to create a fitness goal to keep you moving.

Your new fitness goal doesn’t have to be big

A new goal could inspire you to new heights, new levels of strength, faster speeds. That new goal in one aspect of your life could spark your motivation in others. And your new goal doesn’t have to be a big one. For me, I had a goal of running one tenth of a mile faster than my previous fastest speed for a minute during my treadmill session. And to do that for 4 runs. At first I couldn’t maintain that extra tenth for the whole minute. So I lowered the speed. But then after a walk interval I bumped my speed up that extra tenth again. And kept it there longer.

That new goal will move you forward in your healthy aging. And when you’re doing something positive for your health, you’re automatically happier and more motivated to keep going.

Invigorated by success!

How did that extra tenth make me feel? Invigorated. By running just that little bit faster, I felt like I was invincible. I felt stronger the rest of the day, knowing that I met a really tough (for me) benchmark. And being successful for one day kept me motivated for the rest of the challenge.

Your challenge:

So, I challenge you to create a fitness goal to keep you moving. Make sure that your goal is specific, with measurement and a timetable. Your goal also should be attainable but not too easy. Write your goal down so that you’ll have accountability, even if it’s just to yourself. I use the worksheet from the “Get It Done” Guide. I print multiple copies of the worksheet – there’s not much on that worksheet. It seems simple, but, boy, is it powerful!

So, create a fitness goal. You’ll keep moving and be empowered to tackle even more.

Are you lying about your exercise routine?

I’m not on social media much, and when I do feel the urge to see what’s happening, it’s usually on Facebook. I do get lots of emailed newsletters, though, and something struck me this week. One of the fitness platforms I follow did a survey on Instagram and found that, despite the posts showing lots of exercise going on, people lie about their exercise routine. Apparently some people post gym selfies but aren’t really working out. And that makes me sad.

Why aren’t people working out

Why does it make me sad that people lie about working out? Because they’re not really getting the benefits that they could be from exercise. Data collected in a study done by Journal of Family Medicine and Disease Prevention found that people aren’t working out most commonly because of time constraints. Granted, it takes time to go to the gym, change, exercise, change back and drive back to work or home. And sometimes exercise is the least of it. But you can get in a great workout in 20 minutes at home. I know that 20 minutes is about the outside limit for my dogs getting a good nap before they get in my way. If there are kids, you can get your workout in early or late, or when the children are down for naps. The key to having effective short workouts is that you exercise with intensity and focus.

Lying about your exercise routine hurts you

PS Fit asked its Instagram followers who actually do work out why they exercise. It’s no surprise that many responded that they exercise for their bone health, increased mobility and energy. Many replied that they exercise to benefit their mental health. And still others exercise to increase their resiliency and to provide stress relief.

Why do I exercise?

Besides burning a few calories to justify pizza for dinner, I exercise to be a nicer person. So, I lean into the mental health aspect of exercise benefits. Exercise makes me happier and easier to live with. All of which I want to have continue.

Don’t lie about your exercise routine. Be honest with yourself above all. If you don’t feel like exercising, as I’ve said, then taking a day off won’t make a whole lot of difference. But, if it becomes more than a day or two that you’re not exercising because you don’t feel like it, then perhaps it’s time to take a look at your routine. See if a different kind of workout might make you happier and more inclined to do it. Because lying about your exercise routine hurts no one but yourself.

Is it okay to hit pause on your exercise routine?

I didn’t feel like running this last Monday, so I didn’t. And the world didn’t end. I had been on my feet almost all of Sunday at our Dog Training Club obedience trial – working, not exactly having a good time with my dog – it was hot, and I just plain didn’t feel like it. I was tired after running errands in the 90 degree heat, and I just decided not to work out. Every once in a while, it’s okay to hit pause on your exercise routine.

It’s okay to hit pause on your exercise routine as long as

As long as you pick right up where you left off.I knew that if I resumed my normal routine the next day I wouldn’t get too sore. If your muscles are screaming after a workout, indirect ice helps to soothe the area, and gentle stretching helps, too. At the start of your exercise habit-building routine, though, the best way to avoid sore muscles is to build your speed and poundage gradually. Likewise, I wouldn’t lose my speed or endurance just by missing one day.

Habits are hard to form

A habit is formed by weeks of focusing on it. An exercise habit is helped along by scheduling and stacking behaviors. If you put your exercise clothes out the night before, you’ll be reminded that you’re scheduled for 8 am to work out, for example. When you’re forming an exercise habit you have to really think about how to incorporate it into your life. And change is not easy.

But established habits are hard to break

But once that habit is formed, like exercise is for me, you feel kind of lost if you don’t do it. Even though I knew that I’d be perfectly fine, I felt kind of guilty about not exercising that day. I had to keep telling myself that I’d put on lots of miles on Sunday, which is usually a rest day for me. And everything would be all right. It’s okay to hit pause on your exercise routine once in a while.

Keep in mind, though, that if exercise is still new to you, that you have to really make an effort to resume your new healthy habit. You’re probably not going to feel guilty, like I did, if you miss a workout. So make sure you schedule your workouts. Not only that, specify the workout that you’ll be doing. And keep that date with yourself. Remember your motivation for starting your exercise program in the first place – your reason for getting healthy and strong.

5 tips for consistent workouts

It’s on everyone’s to-do list, but really shouldn’t need to be. You know that the only way exercise is effective is if it’s consistent. And it’s really important for us, as seniors especially, for our workouts to be consistent. We know that exercise gives us a healthier heart and lungs, it strengthens our brittle bones, and it improves our memory and cognition. But it’s hard to lace up those sneakers a few times a week. Every week. It’s essential for our healthy aging. The motivation is lacking to exercise on our own. I’m busy and so are you. We’ve got stuff to do. But exercise is important, too. So how can we make sure our workouts are consistent?

This isn’t one of the official “tips,” but first set yourself a fitness goal. If you see progress toward a goal, you start off motivated! For suggestions on setting goals, just download the Get It Done Guide. Easy peasy. Moving on, here are 5 tips for consistent workouts.

Find an exercise program you enjoy

I’ve said it before – if you don’t like an exercise program, then you’re not going to do it. You’ll make excuses and find other things you “need to” do first. I’ll be the first one to say that I run twice a week even though I don’t enjoy it. But I do enjoy the audiobooks I listen to as I run. So, find an exercise program you can live with, and something to help you like it. And be sure that your exercise program has enough variety so you won’t get bored or overwork any particular muscle group.

Schedule your workouts

Now that you’ve found an exercise program that you don’t mind too much, put your workouts on your calendar. And set a reminder for them, plus extra time for changing into your exercise clothes before and a shower after your workout. Google Calendar is versatile and easy to use.

Track your workouts

Write down what you did and how you felt – both before, during and after your workout. You’ll see your progress and that will motivate you to do more. If you’re running on a treadmill, you’ve got the statistics there so copy them down. Your log can be in a journal or just a piece of paper. I recommend actually writing this down so you have something tangible. Follow this link for the Fitness Journal and Tracker.

Find accountability

Exercise with a friend. There’s built-in accountability when there’s someone with you. Cal or messagel a friend after every workout. Commiserate with that friend over how tough the workout was. Accountability keeps us honest. It keeps us coming back even when the workout was brutal.

Don’t overwork

Yes, we want our workouts to be challenging. Because if they’re not then we’re not improving. And that should be everyone’s goal – to improve. But be careful not to overtrain. Know your body. Be aware when something doesn’t feel right. If you’re breathing too hard, slow down. If something hurts, stop.

With these tips, you’ll be motivated to exercise consistently and you’ll also be on your way to making exercise an unbreakable habit.

“Little treats” keep us going

I hate running. I’ve said that before, but it’s actually not so true any longer. I still don’t like to run, but I don’t hate it as much as I used to. That’s because I’ve been running regularly for over a year. I only run twice a week. And it’s still mostly run / walk, but I do run for over a minute at a time. I call that running. How did I achieve that consistency of doing something that I actively dislike? The “Premack principle.” Those rewards, those little treats keep us going.

A little treat keeps me on the treadmill

David Premack, a psychologist in the 1960s developed the theory, now named for him, that said that doing something you like to do can be a reward for doing something you don’t want to do. Like my listening to an audiobook that I really enjoy while I run, which I do not enjoy. It’s that little treat – an audiobook that I get for nothing – that keeps me on the treadmill. My body gets much more of a benefit from running than my brain does by listening to that audiobook.

Those little treats keep us going, but they’re not luxuries

A recent article in Psychology today explains that these little treats are not a luxury. We’re not pampering ourselves by getting rewards. Ray Christner, the article’s author, says that the Premack principle has a solid foundation in psychology. And we use it for our dogs too. It’s called positive reinforcement. These little treats keep us going by offering encouragement for doing something good.

It’s like dog training

Likewise, our dogs are rewarded for doing what we like. We always say that “what gets rewarded gets repeated.” And this holds for us, too. That audiobook gets me on the treadmill twice a week. And, now, to tell the truth, when I have to miss a day of running, I don’t feel quite right.

And studies have shown that the speed of the reward matters. The faster the reward is linked to the action, the more motivated to perform it. And it actually may not be the reward that compels us to perform the action – it may be how that reward makes us feel. Listening to that audiobook is not a tangible thing. And it’s different every time I turn the player on. But I feel the same enjoyment.

How to use those little treats

If the little treats keep us going, how do we use them? First, we have to set clear, achievable goals. For me, it’s treadmill time twice a week. Walking no more than half the time. And running at 7 miles per hour or more.

Identify meaningful rewards

Identify meaningful rewards and tie them to specific achievements. Choose rewards that you like, perhaps a cup of coffee or a half hour doing a crafting project after you perform the behavior you’re not fond of.

All things in moderation. Don’t go overboard – either with the reward you like or the behavior you don’t. Have the reward fit the behavior.

And make sure it’s helping. For me, it is – I’m faster than I was, I can run longer, and I no longer hate running.

It’s true – those little treats keep us going. They motivate us to face challenges and lead a happier life. Remember to celebrate your achievements – big and little.

Not feeling it

After 325 articles about fitness, exercise, motivation, time management, healthy aging, balance, and other aspects of my world, I sat down to write something new and fresh and uplifting. But I just was not feeling it. Had I covered it all? I refuse to believe it. I just was not motivated to delve deeper.

Outside and Inside Forms of Motivation

So that leads me to the controlled and autonomous forms of motivation. Yes. Another research study! But this one is completely relevant to fitness and how we approach it. Controlled motivation is determined by outside forces. If it’s raining, we’re motivated to close the window. If my dogs are jumping on me, I’m motivated to put in another few minutes of training. I see controlled motivation as cause and effect. If you know you’re supposed to exercise and you’re not feeling it, controlled motivation is not going to cause you to change into workout gear and run.

Outside motivation doesn’t last

Well, perhaps if you’ve eaten an entire candy bar, you may feel motivated to exercise for a while. But that candy bar is not going to inspire you to develop the healthy habit of a regular exercise program. Working out because you feel guilty or bloated today is not going to remind you to exercise in two days.

This controlled motivation goes away when the immediate need is satisfied. Once you don’t feel the bloat, you’re not likely to lace up those sneakers.And you know that exercise is not effective unless you do it several times every week. You won’t get all the benefits that exercise offers, like weight control, stronger heart and bones, better cognition and mood, and improved memory, unless it becomes a habit.

Healthy habits are autonomous motivation

And autonomous motivation creates healthy habits. That is, motivation that comes from within. So, even though you’re not feeling it, you go exercise. You brush your teeth twice a day no matter what. Every time you get in the car, you put your seatbelt on. You know that your teeth and gums stay healthy only if you brush twice a day. Putting your seatbelt on is not just the law, it saves lives. Sound familiar?

That autonomous motivation keeps me lacing up my sneakers 4 or 5 times a week because exercise has become a habit. So, even though I’m not feeling it, I still do it. I know that I’ll be in a better mood. And even though I may not realize it right away, I’ll be able to remember more. My sleep quality will be better.

So, even though you’re not feeling it, exercise anyway.

Sparking joy in exercise

I’ve said it before: “I don’t like to exercise.” And yet I do it 4 or 5 times a week. Every week. For years, now. You’re probably saying, “She might say she doesn’t like it, but she does. Deep down, she likes it.” No, I don’t. While I don’t exactly dread putting on my exercise clothes, once I’m in them and into a workout, I just keep going. And it’s true, if I really hated it, I wouldn’t do it. No amount of positive mindset-changing can do that. One kind of exercise, though, has always tried to elevate that positive feeling. Jazzercise’s mission is to spark joy in exercise.

Changing with the times

You may say that Jazzercise is outdated. You tried it years ago And, while it’s true that this style of exercise started in the 1970’s, it’s still popular, and not just among people who did it when it was first introduced. Jazzercise centers around a dance-based aerobics routine, but now there’s a strength training component. The music has changed with the times, as has much of the choreography, so Jazzercise is not your mother’s workout.

If it’s not fun, you’re not going to do it.

As I’ve said many times, if exercise isn’t fun, you’re not going to do it. Even if a certain workout has every single benefit you want – like instant weight-loss, a fix for your memory, and getting rid of flabby arms – if you don’t enjoy doing it, you’re not going to do it beyond a few days.

So, I say if something can spark joy in exercise, by all means, do it. If Jazzercise was your thing back in the ‘80’s but you haven’t thought about it in years, get back into it. Classes are streaming now, in addition to classes that you can attend in person.

Lots of options

And if Jazzercise isn’t your thing but you’d like other choreography-based workouts, there are plenty available. Search YouTube for instructors and music you like before you sign up for pricey classes. Or perhaps a gym near you will let you try out a class.

While it may take a lot to spark joy in exercise, you can find enjoyment in it. Any exercise you do is better than none. You’ll get physical as well as mental benefits, and it’s essential for your healthy aging. If you like dressing up, you can do that to your heart’s content too. Just be prepared to sweat!