Fitness Archives - Page 13 of 18 - Fran's Fitness Over 50

There’s always a modification

Don’t let the thought, “Oh, I can’t do that – it’s too hard” prevent you from doing something you want to do. Especially when it comes to exercises. If you can’t run, walk. If you can’t do jumping jacks, do side toe taps with arm swings. If you can’t jump, lift your knees high. There’s always a modification.

Keep trying - full plank with one arm and one leg.

Like with this pose. It’s definitely challenging. It works your core, your legs, your balance, your arms. It works every part of your body – and your mind.

Keep practicing

But it takes practice. I certainly wasn’t able to do this the first time I tried it. But I thought it would be a fun pose to have in my arsenal, so I kept practicing.

I started with this:

Now, this isn’t exactly a walk in the park either. This modified plank with bird dog uses your core and your balance. You’ll definitely feel your abs fire up when you lift alternate limbs, and your balance will be shaky the first few times. (And, yes, that’s my dog’s butt at the bottom left of the picture!)

And after a few times, I got stronger and felt ready to try the full version of the pose. And that was a laugh. Good thing I was on a mat because I fell on my face.

Don’t give up!

But I didn’t give up. There were other exercises that kept me going – ones that I was comfortable with and that would strengthen my arms, my core, my legs and my balance.

And I kept doing the modified version of the pose to get my body used to a simulation of the movement. To sort of challenge my balance the way that the full version would. And ultimately I tried the full version of the pose – and succeeded!

If you’re not strong enough (yet) for a full push-up, try it from your knees. Or, better yet, on your couch or a chair. Put your hands on the seat, feet on the floor and try that. This simulates the push-up better than from your knees on the floor, but it’s somewhat easier.

The point is, don’t NOT do an exercise. Do a modification.

It’s tough getting old

It’s tough getting old. In getting older, we want to stay fit and healthy so that we can enjoy our “golden years.” In order to enjoy those years, we want to reduce stress and be happy.

All those things are really hard. We’ve spent lots of years exercising and eating right. When is it our turn to go crazy? Just lie on the couch and eat junk food.

We’ve spent lots of years working. When do we get to just do what we want?

That’s harder than ever now.

Everything costs money. And everything is more expensive than it used to be. Our incomes are not going up, so we have to be creative. And that’s exhausting.

But, things are easier when they become a habit.

So, let’s create some habits we can live with and be happy about for many, many years to come.

Eating right

Meal planning can become a habit. And it’s easier when you plan out a week’s worth of meals. Pick one day and gather your favorite recipes. Decide on 21 nutritious but delicious meals (if you don’t plan on bringing meals in – we do carryout from our favorite restaurants a couple evenings a week), make a list of items you need from the grocery store, and plan your shopping trip. And plan your snacks, too – things you look upon as treats, but are still healthy. OK – maybe a tiny bit indulgent…

Exercise

I’ve written many a blog post about the benefits of exercise as we age. Here’s one: “Why Exercise?” For now, let’s just agree that it’s necessary. Pick a program and stick with it. You don’t have to spend hours a day exercising, but it should be fairly intense – for you – 30 minutes 4 or 5 times a week. The most important thing is to be consistent in your exercise. By all means mix up the kind of exercise that you’re doing, but do it.

Get happy

Money may be tight, but that’s no reason not to do things that make you happy. Every day. Read a book. Reread a favorite. Listen to music. Go outside and breathe some fresh air.

Pandemic poundage

Eating sweets during the pandemic put on the pounds.

I recently read a report that said that the average American has gained about 8 pounds from April through June of this year. That’s way more than the average holiday weight gain. It’s time to take off the pandemic poundage.

But, it’s really not surprising. When the country first started to shut down, toward the end of March, we were all hit with confusion, stress, anger, fright – a host of emotions.

Stress eating is natural

Many people eat when they’re stressed. It’s a natural occurrence. And, we couldn’t go anywhere. School was cancelled, and people were working from home. The weather wasn’t great to start with during that period either. So we were sitting on the couch, being distressed by the news, even afraid of going to the grocery store. And eating. Not healthy eating, either. Healthy foods are not generally known for their comfort factor. Salad and other vegetables do not give us that warm and cozy feeling. We were eating junk food and foods heavy on the carbs.

As a consequence, the pounds came on without our even noticing. Because, we were sitting on the couch in sweatpants. And looking at our screens for the latest COVID updates or word from the top infectious disease experts.

So, now it’s summer. In fact, summer is almost over in terms of the meteorological calendar.

Time to move!

Time to get moving. yes, our movement is still restricted. Our dog training classes have not started up. Many schools are opening virtually. But, those extra pounds have to go. It’s time to take off the pandemic poundage.

First thing: put the screens down. The news will still be there in an hour. Not much will have changed. But you can get in a good workout or plan a week’s worth of healthy meals for you and your family.

Get up. Move. Take the dog for a walk. If you don’t have a dog, then take yourself for a walk. If you have exercise DVDs, press “play.”

You’ll feel better.

Fix these 5 mistakes to help your back pain

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.

Is Stress Good for Us?

Meditation is a great stress reliever, but short-term stress may be good for us.

Is stress good for us? There’s a difference between long-term and short-term stress, and our reactions are different.

Long-term stress = not good

We all know that long-term stress is bad for your health. Stress can increase blood pressure and heart rate. Stress can prevent you from sleeping well. Stress can impact your eating and exercise habits. Stress can even have a negative impact on your skin. So, we can safely conclude that it’s best to avoid long-term stress.

But, short-term stress is another story.

Short-term stress can get your blood pumping, charge you up for the challenge ahead.

Studies have shown that stress in short duration can actually help the brain improve. Researchers at the University of California, Berkeley, discovered that after rats were place in a short-term stressful situation (they were immobilized in their cage for a few hours), new brain cell growth doubled. The rodents also did better on a memory test later on. “We think the same thing happens in people—manageable stress increases alertness and performance,” study author Daniela Kaufer, PhD, a professor of integrative biology, told Berkeley Wellness. “Moderate and short-lived stress—like an upcoming exam or preparing to deliver a speech in public—improves cognitive performance.” So be assured that the next time you have to speak before a group of people, your brain will grow!

It makes sense that short-term stress helps your memory too. If you’re being chased, you’ll be forced to remember your path rather than just meandering down random streets or alleys.

And a positive short-term stressor will increase our energy. Situations that challenge us, or are exciting and stimulating, place stress on our mind and body—but the experience doesn’t necessarily cause discomfort. Rather, this kind of stress can motivate us, sharpen our senses, and help us solve problems. Good stress actually creates new neural pathways and stimulates healthful endorphins.

The short-term stress you experience when you exercise is great for your body. (But it’s important not to overdo, especially if you’re not used to intense exercise. The short-term stress you’ll experience on a brisk walk may be all that you need to calm your mind enough to be able to focus.)

In fact, this short-term “good” stress can actually boost your immune system. Another study with rats showed that rats who were stressed briefly had a surge of immune cell response. There’s no reason to believe that we are different.

So, get stressed a little! Lace up your walking shoes or take the dog for a walk.

Grow your resilience

Fitness is more than eating right and exercise. I believe that fitness is holistic – that is, body and mind. Keep the body healthy, keep the mind healthy and you’ve got fitness nailed. But what happens when you encounter hardships? Can you bounce back? It helps to know how to grow your resilience in cases like this so that you can come back from those hardships better and stronger than ever!

So how can you grow your resilience? Contrary to what some people may think (those who wallow in their misfortune and say, “Woe is me,” or words to that effect) you can actually grow and improve your resilience. It is a skill that can be improved with effort.

Learn from misfortune

It’s important to look at what happened objectively and learn from the experience. Learn from your reaction to the experience. Were you reactive or proactive? Could you have been proactive to get a better outcome?

Choose your reaction

Whatever happens, take a moment and breathe. You don’t have to react immediately. Run through your options in your brain. “If I do {this}, then {that} will happen.” I know – sometimes it’s hard not to react to circumstances right away. But, it’s almost always to your benefit to wait a moment to react. That nanosecond may be just enough time to rethink a reaction that would not be appropriate. (Or to think of a better reaction even if your first inclination was not inappropriate.)

The point is that you almost always have time to think before you react or offer a comment.

Other ways to grow your resilience

There are other ways to grow your resilience. One is to be happier. Optimistic people can almost always bounce back quickly from one of life’s misfortunes. They seem to have the coping skills that are needed.

Want more ways to improve your resilience? Click here or the button on the right and get my new ebook, “How do you bounce back?”

Yoga Day

Happy International Yoga Day!

Crescent pose for International Yoga Day 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!

People With Dogs Exercise More

Booker the Boston Terrier after a rousing game of tug! Do you have a dog? If you do, chances are you get more exercise than your neighbors who don’t have a dog. A recent British study shows that people with dogs exercise more than those who don’t own dogs. In fact, dog-owners are 4 times more likely to get the recommended amount of daily activity.

Hundreds of families in Britain were surveyed

The study involved hundreds of English households and suggests that just the fact of having a dog can influence how much exercise people get. The study was published in April in Scientific Reports and involved first homeowners in a community in Liverpool. Eventually the study involved hundreds of participants from over 300 neighborhoods, more than half of whom were dog-owners. Scientists reviewed results of surveys and actual activity monitors that people wore for an entire week. The results showed that people with dogs spent more than 300 minutes per week walking with their dogs, compared to about 100 minutes walking by people without dogs.

It follows naturally …

It makes sense, too. If you have a dog, you’re likely to take it for a walk. And if it’s a nice day, the walk will be longer, your pace will be more rapid. You’ll breathe more deeply and feel like exercising even more.

Exercise More with Your Dog

There are other ways to get exercise with your dogs too. I like to chase my dogs and have them chase me in the backyard. I’m lucky enough to have a fenced yard. It’s not big, but neither are my dogs. We run around like maniacs – it’s great exercise for all of us! Plus, it’s a fun way to reinforce the recall – or “Come”! I call my dog’s name and take off running in the opposite direction. He’ll chase me and, since he’s faster than I am, catch up to me. When he catches me, I turn around, cheer for him, grab his collar and give him a little treat. And start again!

Another way to get exercise with my dog is a rousing game of tug! Sometimes I get down on my knees – more my dog’s level – and play with him. I switch hands from time to time so that both arms get a workout. If your dog doesn’t like to tug, chances are he’ll like to chase a toy. Pull a toy along the floor – not too fast or your dog will be discouraged – and let your dog catch it! A game of tug ensues! Fun for all, and pretty soon you’ll both be out of breath.

Many aspects of fitness

The aspects of fitness are more than physical

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

Balance moves like this one also improve strength.

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

Eating clean helps your overall 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

Mental fitness is like a dresser. Here's an organized drawer. An achievement to strive for.

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!

New Year’s Resolutions?

Have you made progress?

Turning the calendar page on your New Year's Resolution? It's not too late to make progress. How’s your weight-loss New Year’s Resolution going? We’re a week into February – have you made progress? It’s hard! I know! I want to eat bagels for breakfast, and mac & cheese for dinner too. But I know that won’t get me closer to my goal. I don’t want to get all hot, tired and sweaty exercising every day. I know those first couple of minutes are torture – so why put myself through that?

Exactly – why! The why of our weight-loss goal will keep us on track.

I want to have less pain in my knees and hips. I want to play with my dogs. I want to compete in agility.

Why do you want to stay on course with your weight-loss goal? Go on walks with your loved ones? Shop for hours? Feel good about trying on clothes? Travel? Run around with the grandkids?

Think about your “why!”

That’s the key! Thinking about your why! Your “why” will keep you on track.

I know that if I lost a couple of pounds my knees wouldn’t hurt quite so much. So I’m changing my eating habits to make that a reality. I’m sticking to my exercise schedule.

Yes, it’s hard to stick to those goals. And practically impossible to do without some help along the way.

Accountability is key!

Accountability is key. If you’re not accountable to anyone, there’s no motivation to stick to your goals. No matter how lofty your ideals, and how solid your intentions, without accountability it’s very easy to say – “tomorrow!”

There are different kinds of accountability too – and you don’t have to choose just one. You can be accountable to a coach – one-on-one or group coaching is great. Knowing that you have to report your progress is incentive to actually make some progress toward your goal.

And you can be accountable to yourself, although that runs the risk of days slipping by even though you intend to report in. Tools to keep yourself on track can include keeping a journal every day to mark progress and problems. Making entries in your calendar for your shorter-term goals, and making appointments with yourself to actually do the tasks you’ve set.

Most importantly, if you get off-track, don’t get discouraged. It happens to everyone. Get right back on track and don’t beat yourself up about it.