Exercise Archives - Page 2 of 14 - Fran's Fitness Over 50

Why can’t I do the same workout every day

The first step in beginning a fitness regimen is finding an exercise program that you like. I’ve said that a lot. Because if you don’t like it, you won’t do it. Simple as that. If you have a program that gets you on your feet, gets you moving, and you actually look forward to it, then why in the world wouldn’t you do it every day? You’ve got built-in motivation, so get to it, right? Now you’re saying that’s a bad idea? Why can’t I do the same workout every day? Here are some answers, prompted by personal trainer and fitness nutrition specialist Rachel Trotta with my own comments thrown in. And my own article about cross-training may have some ideas for you, too.

First, remember to recover

Our bodies need time to recover. When we work our muscles intensely, they need time to recover and get stronger. So if you love to run and want to run everyday (I don’t understand this, but I know many people do), try to find something else that you love for alternating days. If you emphasize strength workouts, try to work different parts of your body every other day.

But if, like the series that I like, your workout program actually does target different areas of your body on different days, you may not need to do a different program. If you’ve found an instructor that you really like, that’s terrific. Try to find different programs that target different areas to mix up your workouts.

The dreaded plateau

If you do the same workout every day, your body gets used to the movements and you’ll hit a plateau. Your body is great at adapting, but that’s not what you want when you exercise. In order to get stronger, or leaner, or improve our cardio response, we need to keep progressing in our workouts. Lift a little more, or do more difficult moves.

The boredom factor

No matter how much you like a workout program at the beginning, if you repeat it too much, you will get bored and you’ll lose your motivation. It’s the same thing with your favorite foods. Eat the same thing every single day and you’ll get bored with it and look for something new and exciting. I think that’s one reason we find it hard to stick to a restrictive eating plan. If you stick with it, you’re bound to lose weight, for example, but we want variety. Same thing with our workouts. If we do the same workout every day, we’ll get sick of it.

Over-exercise may result

And doing the same workout every day may result in over-exercise. Over-doing a move may result in injury. Or, if you’re merely going through the moves without focusing on them, you won’t get the full benefit.

So what’s the solution?

If I can’t do the same workout every day, what do I do? As I said before, if you’re streaming workouts and have found an instructor you really like, look for other programs that they do. While you’re enjoying that instructor’s workouts, also look for other programs you think you might enjoy and try them out. Also, try something totally different. You might like that too.

Tighten your core for everything

My balance group people are probably sick and tired of me telling them to “tighten your core.” But the core is the center of, pretty much, everything. Your core holds you up, helps you breathe, saves your back and saves you from falling. Strengthening your core also helps to improve your balance. Back to the core of it all – your core.

What is your core?

In a nutshell, your core includes all the stabilizing muscles in your middle – front and back. Your transverse abdominis is deepest and wraps around your middle like a girdle. It connects your rib cage to your pelvis and holds everything in place. Your internal and external obliques are next out toward the surface. These muscles criss-cross your middle and help with twisting and bending. Closest to the surface is the rectus abdominis – your six-pack – which also helps with bending and pelvic control. So, literally, your core really is the center of everything.

What will a strong core do for me?

You’re probably slumping in your chair. Straighten up! See that – you engaged your core! When you tighten your core, you’re able to sit or stand more upright. And when you’re upright, you can breathe more fully, get more oxygen into your lungs, and into your bloodstream.

Got a bad back?

I had back pain fairly regularly after a fall I took a few years ago. While I was healing I had time to do some research and found that improving your balance helps to prevent falls. My research also indicated that a strong core helps improve balance, and it also helps to prevent lower back pain. (This is from a study published in the Journal of Physical Therapy Science.) Core strength training helps alleviate low back pain. This is crucial for our healthy aging. Nothing ages us more than pain, and many older people complain of back pain.

Tighten your core for better quality of life

Imagine a life without back pain. A life with free breath and limitless movement. This is the potential you can have when you tighten your core.

How do you tighten your core? Suck it in. That’s easiest. Feel your stomach pull in. This is easiest when you’re lying on your back on the floor. Put your hand on your abdomen and tighten. Now stand up and do the same thing. Now, download your Week of Core-Centered Balance Moves and do an exercise a day. That’s a great start to strengthening your core.

No weights required for strength training

So many things you should do for your healthy aging. And most of them are expensive. Even with insurance, visits to the doctor cost most of the time. Care for your hair and skin aren’t getting cheaper. Those nice socks aren’t cheap. So, it’s great that even though the CDC recommends strength training a couple of times a week, you don’t have to go out and buy free weights. You don’t need a gym, either. There are no weights required for strength training.

Your body weight will do

You may not want to build muscle, but we all want to maintain what we’ve got. And it’s possible to do that and improve our strength by just using our own bodies. I think I’d look kind of stupid with bulging biceps, but if that’s your thing, it’s possible to get those as well by doing body weight exercises. First thing, though, according to Sten Stray-Gunderson, MS, an exercise physiologist and trainer, is to eat enough protein. So many of us focus on vegetables now that we don’t get enough protein in our diets. He recommends 1.2 to 2.2 grams per pound of bodyweight a day of protein to preserve your muscle mass – probably the lower end for those of us over 60. For exercise, Stray-Gunderson says high reps and many sets of body weight exercises will help increase muscle mass.

For those of us who want to just maintain and get stronger, not necessarily build muscle, focus on the time under tension while we do the exercise. For example, lower into a squat slowly, and come up again just as slowly. It’s hard, but that’s the way to build strength. Focusing on form and control is the way to make an exercise really effective. There are no weights required for strength training here.

What exercises to do?

The aforementioned squat is an all-time favorite, of course, as is the plank. There’s nothing like squats for the lower body and the plank works everything, especially the core. Just make sure that you’re using good form. For the squat, your back is straight, legs are wide and knees are behind your toes as you look down. For the plank, keep your back straight and head in line. Of course, for everything, keep your core tight. And if you get bored with a regular plank, there are many variations to hold your interest.

Get stuff done the Navy SEAL way

Want to get stuff done? Get disciplined.

Got plans? Of course you do. And then life happens. It’s frustrating, I get it. Then how are some people able to accomplish so much? They may just be lucky and nothing gets in their way. Or they could be extremely disciplined. Some people achieve their goals no matter how high they set them. And other people don’t. Those people who achieve their goals have the discipline to put blinders on for at least part of each day, and not let anything distract them. If you want to get stuff done, get disciplined.

Navy SEALS have what it takes

In his book, Embrace the Suck, former Navy SEAL Brent Gleeson describes 9 ways to create the discipline it takes to complete a project. Without undergoing the rigorous training it takes to become a SEAL, we can learn from the lessons Gleeson recounts and develop the discipline to achieve our own goals.

Know yourself

The first step, Gleeson says, is to know yourself. Know your strengths and weaknesses. I know that I can’t stop eating chocolate. It’s impossible. What I can do is modify my eating habits so that I only eat a small piece. That small piece has to be the very best, or it won’t satisfy me, though. If I crave chocolate and eat some of the cheap stuff that tastes like wax, I’ll just want more, hoping that it’s better than I remembered.

Likewise, I know that I won’t be happy with a workout program that uses country music to motivate. I’m happier with classic rock. That kind of music will inspire me to work harder. Like I’ve said, focus on the fun and you’ll get stuff done – hey! that rhymes!

Use your weaknesses as a strength

Your weaknesses can be used to inspire you to change, though. Yes, I admit that I have a weakness for dark chocolate. I can use that dark chocolate as a reward for a week of hard workouts. A very small piece. Likewise, if you see something in yourself that will work against a very important goal, you can work to change it. When I wanted to lose weight years ago, I changed my eating habits. More vegetables, less starch. As much as I adore pasta and potatoes, I cut back when I made it my goal to lose weight.

If you know that you need to focus and do some deep thinking for a project to complete it, set a timer for 50 minutes, turn off your notifications, turn your phone face down, and get to work. Those last 10 minutes of the hour, reward yourself with some scrolling. When you want to get stuff done, get disciplined, then you get the reward.

Your goals

I’ve talked before about setting specific goals. It’s good for your healthy aging to have a few goals – both long- and short-term. If I want to make it my goal to hold the Side Plank Star for 10 seconds by the end of the year, I should plan steps toward that big goal with the few short weeks left in mind. But all of your goals should have deadlines, and be very specific. Set a route to travel toward your goal. Achieving our goals ensures our happiness as well as our resilience.

So, if you want to get stuff done, get disciplined. And if you want more help getting disciplined and making sure you’ll stay motivated, get the Get It Done Guide.

The 3 Keys to Healthy Aging

I have an irrational distaste for going to the doctor. Of course, if I really have to go, then I will. (I’m not like my grandmother who absolutely loved going to her doctor’s appointments and all the attention she got there.) So I do everything I can for my healthy aging. It turns out that there are 3 keys to healthy aging that all work together.

Diet is first

The first of the keys to healthy aging is diet. Your nutrition, what you eat, affects everything you do. Your diet affects your brains, your bones, and muscles. Eating a healthy diet has been shown to reduce your risk of heart disease, stroke and cancer, among other health concerns. It also affects your mental health. Eating well can lessen your likelihood of developing depression or anxiety. If you eat a healthy diet, you’re more likely to keep to an exercise plan. And you’ll sleep better. What you eat can determine the amount and quality of your sleep.

Number 2: Exercise

Exercise is the second key to healthy aging. The benefits gained from exercise are for every age. From lower blood pressure to stronger bones to better mental clarity, exercise is essential. And every type of exercise can help to improve your sleep. Of course, exercising closer to bedtime could make it more difficult to fall asleep. I always have more energy after I exercise, so I don’t even try to take a nap after a workout.

Sleep is Last But Not Least

And sleep is the third key. Sleep gives your body and your brain time to recover from the day’s exertions. Without proper quality sleep, you have a higher risk of certain conditions like stroke, heart disease and diabetes. When you get enough sleep, you have better energy for all the activities you love doing during the day.

They all work together. The 3 keys to healthy aging make you more resilient and able to tackle everything life throws at you. Sleep and a good diet gives you the energy to exercise. Exercise and sleep help you make good choices, both in your diet and in the rest of your life. And, of course, diet and exercise keep you healthy and happy.

Exercise for mental health – is it enough?

I’ve mentioned that exercise will boost your optimism, improve your memory and make you more resilient. Exercise is also important for healthy aging. All that’s still true. But is exercise for mental health enough? Perhaps. I’ve mentioned that I exercise to be a nicer person. I exercise to work out my frustrations and anger. But I also exercise so I can eat. And I run to make navigating an agility course with my dog a little easier.

I don’t want to plateau

I don’t enjoy exercise. And for me, exercising for my mental health would not be enough. So I push myself. But everyone is different, and if you exercise strictly for the mental health benefits, you’ll still sweat and get endorphin rush from aerobic activity. But if you don’t push yourself, do one more repetition, run an extra hundred yards, push the speed a little, or the incline, you’ll reach a plateau in your physical conditioning. That may not matter to you.

Progressive overload

But if hitting a plateau is not in your makeup, and you want more from your exercise, then you’re like me. You’ll push a little harder, run a little further, lift a bit more. The experts call this “progressive overload.” By gradually increasing the difficulty or intensity of your workouts, you become stronger, faster, and more fit. The term is usually applied to strength training, but it can be used for any kind of workout. And by gradually increasing the difficulty, you’re continually challenging yourself.

Gradually increase your speed or reps

Trainer Chad Barribeau, CSCS, says, “A good rule of thumb is to increase your workout load (whether weight, reps, distance, or speed) by 10 percent or less each week. This can ensure you’re challenging yourself while controlling your risk of injury or burnout.” Slow and steady increases will produce gains in your physical fitness without the soreness we frequently experience from doing too much too soon. So, slow and steady really can win the race.

Me? I’m greedy. I want it all. I want the happiness and release of frustration that the endorphins produced by a good workout bring me. And I also want the speed and strength I get from conditioning my body.

Your fitness journey is yours alone

The instructor in one of my favorite fitness program videos says “Fitness is a journey, not a destination.” And that couldn’t be more right. You can never say, “I’m fit, so I don’t have to exercise or watch what I eat any more.” You’re never done. And your journey toward fitness is yours alone.

Your goals are different than mine

It’s different than mine, or your partner’s, or your sister’s. Your fitness goals are different than my goals. You may want washboard abs. I don’t think they’re necessary.Feeling better and being fit improves my resilience. I may have a fitness goal of being able to run 8 miles an hour. You probably don’t care about how fast you run. We’re all different. Each of our fitness journeys is correct and right for us. We have to change our mindset to accept and appreciate our uniqueness.

A break in the fitness journey

The fact that we’re never done with our journey to fitness hit home to me recently. If you’ve been exercising regularly for a while and stop for a week, you know that you’ll be sore all over again. I had Covid and just didn’t feel up to exercising for a few days. I started up again,but my muscles were sore, I wasn’t as strong, and I was winded more quickly than before I was sick. So I started my journey again. There’s no destination. My journey to fitness is ongoing. And yours probably is too. I consider myself “fit,” and I want to stay that way.

Being truly alive means staying fit

If we’re alive, don’t we want to be truly alive? Experience new things, taste new flavors, smell new aromas? All that means staying fit. We may want to share our journeys, but we don’t want to be dependent on our traveling companions. We want to be able to walk around new cities. Visit new shops and restaurants. And being fit means not slowing our traveling companions down.

Everyone’s journey has similarities

Everyone’s fitness journey has similarities. We have to plan our workouts and nutrition. Everyone has to figure out how to vary the exercises we do so we don’t overuse muscles. And we each have to measure our progress against the goals we set for ourselves somehow.

So, enlist others to go on your fitness journey with you. Walk with a friend. Commiserate about a tough workout with a classmate. Bitch and moan about running with relatives. And remember they’re on their own fitness journey.

Make it fun and you’ll be motivated

Last week’s article was about wasting time to get back into a project that you’ve been procrastinating on. Say you’re writing an essay and the words just aren’t coming together. You’re staring at that blank screen and nothing’s coming to you. So, take a few minutes and scroll your feed. Just a few minutes. Then come back and chances are you’ll be able to write coherently. On the other hand, if you know exactly what you have to do but don’t want to do it – like exercise for me – make it fun and you’ll be motivated to do it.

Get motivated to exercise

There are more exercise programs out there than anyone can count. There’s bound to be one that you like and will look forward to doing. It’s important for your healthy aging to be consistent in your exercise routine. If you like dance, there are loads of dance-based beginner workouts on YouTube, available when you search. Check them out, and note the instructors you like – their voice, the moves and the music they use. And see if there are more episodes. The more of something you like, the better! Same with other types of workouts. If you like yoga, or Pilates, there are lots of those out there as well. Or put your favorite music on for 45 minutes a day and move! That’s loads of fun, you’ll get your heart up, and get plenty sweaty!

The fun was not in the exercise

The author of a recent article in Psychology Today had a little bit of a different take on the issue. Elizabeth Roper Marcus is 77 now, and several years ago decided that she should exercise. She started walking with a friend and that worked for a while, until she realized that the entire reason she was doing it was because it was with that friend. Marcus’ exercise habit was totally dependent on that friend. What happened if the friend couldn’t exercise with her? Then she wouldn’t exercise.

So she took an unused closet, put a treadmill and a TV in there, and watched movies and her favorite shows while she walked. Over time she was able to increase her speed and the treadmill incline. She got stronger and more fit. She found the secret, to make it fun. Of course, walking does not address all the recommendations of the CDC for strength training in addition to the cardio work, so Marcus goes with her husband for that at a gym a couple of times a week. She says that’s not as much fun, but she’s with her husband which makes it better.

My fun in exercise is different

For me, I’ve found a workout program that I like, and do that one or two times a week. I do Pilates-based workouts a couple other days a week, and I run on the treadmill a couple more times a week. I do not like to run (I’ve said that before). But, I enjoy listening to audiobooks, especially mysteries or thrillers, while I run. And that’s what keeps me running, following Marcus’ lead on that one.

As I’ve said before, if you don’t enjoy something, and it’s not absolutely required, you won’t do it. But make it fun and you’ll be motivated.

Just one more!

I don’t know too many people who are excited to exercise. I’m not. I do it because the benefits I get from exercise allow me to do the things I actually want to do. But I know that in order for the exercise to keep giving me those benefits, I have to keep challenging myself. You probably know that many days I do my workouts with a pre-recorded program. I pick up my weights and follow along. As the years have gone by, I’ve increased the intensity and the weights I use. I’ve gotten stronger, and the old weights were no longer challenging. I also want to be able to do more regular push-ups because I want to get stronger. To motivate myself, I tell myself, “Just one more!”

The key to motivation

And that’s the key to motivation. “Just one more” can be your watchword, your spark, for anything you’ve got in your sights. One more pound to lift. Run another tenth of a mile. Walk one more block. Write another chapter. Knit another row. The sky’s the limit when you tell yourself, “Just one more!”

Stagnation is the worst thing

I believe that the worst thing we can do is stagnate. If we don’t grow, if we don’t evolve, then I think we can just dig a hole and get comfortable there. By growing and developing new talents we learn more about ourselves and the world.

Develop a “growth mindset”

And in challenging ourselves, we develop what’s known as a “growth mindset.” We aren’t satisfied with the way things are now, with ourselves. We know that we can be better. We can become more fit, for ourselves and the people who love us. And we can explore more things. We’re not satisfied with our current knowledge base. Sometimes that’s scary. But by learning more about the things that scare us they lose the aspects that we fear. We can bounce back and become more resilient as fewer things scare us. Sure, there are other scary things out there, but we may have to look harder for them.

When we can do “Just one more,” then perhaps we can do two more, and conquer the world that much faster.

Third type of motivation

A while ago I told you about 2 kinds of motivation – extrinsic and intrinsic. External and internal motivation – your motivation is fueled by outer forces, or you’re motivated because you enjoy the project. But, that doesn’t explain how people who do not like to exercise still get up, change their shoes and work out five days a week. The benefits of exercise don’t matter. When it comes to doing a bunch of burpees and getting hot and sweaty, I don’t care if this will help me remember things. I’d rather do a Sudoku puzzle. My heart is fine, thank you. My healthy aging? Doing great, thanks. And as long as I can zip my jeans, my weight is good.

What makes mundane tasks more motivating?

So here’s where the third type of motivation comes in. The Harvard Business Review did a study on how to make even the most mundane tasks more motivating. And you might be surprised at the results.

Do it for others

Do it for others. You’re part of a team. When you exercise, you make an investment in yourself. Your family needs and depends on you. You exercise for them. And that’s the third type of motivation. The motivation that inspires you to go above and beyond what you think you’re capable of. The thing that makes you push beyond what you thought were your boundaries. You can achieve more than you ever thought possible when you do things for the people in your life who you love, and who love you.

Your secret weapon

The third type of motivation goes much further than intrinsic or extrinsic motivation. This motivation brings in a secret weapon – other people. You can use these other people as your exercise team. Some people are able to sustain exercise when they do it with others, either as part of a group class or an accountability group. When I took group step classes, for example, I was able to forget how out of breath I was. The music and cheering of others lifted me up and kept me going. My classmates, or my team, motivated me to continue stepping, jumping, and lunging past the point where I might have stopped.

Your accountability team can also keep you going. If you have a group that checks in with each other once a day, for example, you know that you’re going to have to tell them that you worked out for a half hour or 45 minutes, or an hour. Or you have to tell them that you wussed out and didn’t exercise. Most times peer pressure motivates us to do the thing we really don’t want to do.

If you really like to exercise – great! Do it. If the benefits you get from exercise motivate you to work out, that’s good too. But if these types of motivation just aren’t doing it for you, you can rely on the third type of motivation to get you up and moving. Exercise for others.