Fitness Archives - Page 9 of 18 - Fran's Fitness Over 50

You – be nice to you!

Eliminate negative self-talk

No more negative self-talk! — No more negative self-talk

Do you avoid looking in the mirror? Are you critical of your appearance? Your abilities (or, as you see them, lack of abilities)? Do you tell yourself that you’re not good for anything? Are you uncomfortable receiving compliments? Stop it! You – be nice to yourself! Eliminate that negative self-talk!

Effects of prolonged negative self-talk

Negative self-talk is not just a bad idea, it can have a severe effect on your health. “Having a negative outlook on life can lead to decreased motivation, increased stress, and greater feelings of helplessness,” says Dr. Rhiannon Jauer, psychologist from Aurora Behavioral Health Center. “Prolonged negative self-talk can increase one’s risk of mental health problems, physical health issues, as well as sleeplessness.”

Dr. Jauer encourages us to reconfigure our brains, to avoid rousing stress that can result in a damaging impact on our bodies. First of all, recognize the negative thoughts you’re having about yourself. By recognizing it, you’re on your way to changing it. But recognizing and identifying that negative self-talk is uncomfortable, because you may start out believing it. It seems real to you, and true, and therefore difficult to change.

A couple of easy ways to eliminate negative self-talk

But, pretend that you’re talking to a friend when you hear yourself saying those awful things. You’d encourage your friend, tell her that those negative things are not true. So, the same thing holds for yourself. That top looks great on you. Well, perhaps your hair does need a style, but it’s a good length for you. You work wonders with a spreadsheet. Will you come and organize my kitchen cabinets?

See – wasn’t that easy? “For some reason, we humans seem to save our worst words for ourselves, and that isn’t going to help” with eliminating negative self-talk and boosting our optimism, Dr. Kevin Gilliland, PsyD, executive director of Innovation360, said.

Acknowledge your negative self-talk. Recognize that you’re putting yourself down. And then consciously decide that it’s not true. Dismiss that thought. Send it away.

Replace that thought with a positive one. “Well, I may not like my hair style, but at least I’ve got a lot of it.” Or, “my files are totally disorganized but no one creates a better spreadsheet than I do.”

Practice daily

In order to eliminate that negative self-talk and have a lasting effect, practice being kind to yourself every day. Just like any other habit that you want to cultivate, being kind to yourself requires practice. Use a journal to remind yourself, perhaps, and reward your successes! I’ve written about maintaining positivity before, and in your daily self-kindness practice you should utilize these techniques.

Make contributions to your “Amazing Box”

And every time you turn that negative self-talk around, make an entry to your Amazing Box. I talked about this concept a few weeks ago. It might be one of the most important tools in your toolkit of positivity techniques. It’s an instant motivator when you feel down. Whenever you recognize a negative thought about yourself and can’t immediately think of something positive, read an entry in your Amazing Box. Instant pick-me-up. You’ll be on your way to positivity, optimism, and happiness.

So next time you have a negative thought about yourself, I’m talking to you: “You! Be nice to you!”

Go ahead – release some endorphins

Tired of feeling glum?

People I talk to every day are tired. Tired of the same old, same old. It’s the same routine every day and people are bored. We need to feel happier, feel less anxiety and less stress. We need that mood-lifter, that happiness booster. What we all need is to release some endorphins!

Still a stressful time

It’s true that more people are going to more places now – they feel that COVID is everywhere, so they might as well see some different sights – but people are still feeling the stress. The authorities are recommending masks indoors in public places again, and people are tired of that. No matter how necessary it is, I’m tired of the mask routine too – juggling glasses, keys and mask as I run all the endless errands.

Give your brain a boost

I’ve written about how exercise can release endorphins – how that runner’s high is no myth. Did you know, though, that those endorphins attach to our opioid receptors? No wonder we feel that boost! When we exercise, our brain releases certain proteins which help improve our brain’s plasticity, helping it to change in a positive way. We’re concerned about healthy aging, and improving our mental state certainly helps us.

Cardio needed to release some endorphins

I'm releasing some endorphins, running on the treadmill. — I’m releasing some endorphins

It’s been shown that these proteins are released mostly when we do steady-state cardiovascular work for a longer period of time. So, running for 2 minutes on a treadmill won’t elicit this positive change. 20 minutes, on the other hand, probably will. I know I feel it. Longer duration aerobics is not easy, so it helps to make it as fun as possible. I listen to audiobooks to take my mind off of the work. On days that I don’t run, I do one of my videos that combine aerobics and weight training.

Other long-duration cardio exercises

You may not choose to run – going for a long walk (not a stroll) is another great way to release some endorphins. Or take your dog for a walk. Find a friend to take an exercise class with – either at a gym or online. Take the stairs instead of the elevator.

Set your happiness to music

I’ve written frequently about ways to get happier (most recently in “Five Ways to Maintain Positivity”) and I’ve mentioned music as a way to motivate yourself to exercise. But music also has a close link to other brain benefits! Your happiness and music are linked!

Tunes for healthy aging

One thing that all of us are concerned with is our healthy aging. And if something can keep our brain healthy, and that something is as wonderful as music – it should be a no-brainer to put some tunes on. Studies in both healthy older adults and stroke patients have shown that making music has a positive effect on cognitive status in healthy aging.

Improved mental health

In fact, a study by the Global Council of Brain Health showed improvements in cognitive function and mental health of those who actively listen to music. Similarly, those who listened to music regularly also reported lower levels of anxiety and depression. Another study showed that upbeat background music can improve our processing speed and memory improves with either upbeat or downbeat background music.

So, music will help you feel happier and also can help you remember things. Calm me down and increase my optimism? All good reasons to set your happiness to music. Use music for your body and your brain: your exercise and your emotions.

Music instead of white noise

I had been putting on my white noise machine instead of music. Where I work gets impossibly still and quiet, which makes me crazy – listening to the noises in my head (tinnitus). But I think I’ll be putting my favorite Pandora station into my earphones, and only put the white noise on when I need to write. But if having background music on will help me process things faster and improve my memory, I’m all for it.

What’s your favorite kind of music to have in the background?

Dig in the dirt to ease your stress

I’m watching the snow fly out my window as I’m writing this. It’s kind of strange to think about gardening when it’s snowing, but now is the perfect time. I’ve described ways to ease your anxiety in the past, and digging in the dirt can ease your stress too.

Gardening promotes health

Dig in the dirt to ease stress. — Digging in the dirt helps to ease stress.

“There are a lot of studies that show how being outside and gardening promotes health. It provides relaxation, enhances mood, and puts our bodies in a state to better handle stresses,” says Dr. Lori Walsh a pediatrician at Advocate Children’s Medical Group. “Our nervous systems are in a hyper state of overdrive, which, if not turned off, puts our bodies in a state of inflammation that contributes to diseases, such as diabetes and heart disease,” Dr. Walsh says. “Gardening helps to take your mind off stresses and starts to focus us on what is happening in the moment, shifting us from overdrive to using your senses and being mindful.”

Planning comes first

But in order to have your garden, your place of refuge, things have to start growing first. Now is the time to plan your garden. If you have a yard, a corner of it is perfect for your garden. Start to research the kinds of things you want to plant – do you want to grow vegetables? Or perhaps a beautiful flower garden. Keep in mind if your planned garden has many hours of sun, or if it will just have a few hours of sun a day. Different plants have different sunlight requirements.

Is your soil optimal for the kind of garden you want? Keep your garden’s soil and fertilizer requirements in mind as well. Know the soil supplements you’ll need to add. And, many of us beginning gardeners overbuy seeds. Your little plants have space requirements too. Research is supremely easy these days – just Google the kind of plants that do well in your area, with the sunlight you get.

Containers?

Container gardening is another option, if you don’t have a yard or don’t want to plant in your yard. My dogs would certainly make short work of little plants unless I invested in sturdy barriers. Planting in pots could mean different fertilizers and soil additives.

You can certainly start seeds indoors now so they’ll be ready to plant outside when there’s no danger of frost. Or keep doing your research and visit a garden center when you’re ready to plant.

Just thinking about your garden, your refuge to escape from the world, can’t you feel yourself getting calmer? Plan to dig in the dirt to ease your stress this spring and summer. And you’ll be able to enjoy the fruits of your labor too – whether it’s good stuff to eat or food for the eyes.

Coping with anxiety in the real world

Like it or not, these are anxious times. We’re all dealing with anxiety. From millennials to Gen-Xers to us Baby Boomers. We all have to develop our own ways of coping with anxiety in the real world – our world. Your world is different than mine, so you have to find your own way of coping with your stress and anxiety.

Techniques for coping with anxiety

But, there are techniques that we can all use to cope with our separate anxieties.

Experts tell us to be more mindful and that will help us cope with stress. But, what does that really mean?

Be mindful

Coping with anxiety in the real world means being mindful of the things around you. — Be mindful of the things around you.

Being mindful to me is to pay attention to the things around me. Inside – to my work, my family, my dogs. And outside – to traffic and sounds, of course, but also to the trees, the birds, the people walking.

Experts will tell you about meditation, breathing exercises and other techniques as they relate to mindfulness. But, for me, if I just take a breath, and try to remember all the joy in my own life, the anxieties of the real world kind of fade. They don’t go away altogether, which is OK – after all, we do live in the real world so it has to have a presence in my life – but the stress is manageable. I’ve also talked about how exercise helps me conquer my anxiety.

What can I really do

If I’m stressing about the situation in Ukraine, then taking a moment to focus on what’s really going around me will make me realize that I can’t stop the Russian forces on my own. That moment allows me to take a step back and focus on the steps I can actually take to help the Ukrainian people.

Coping with anxiety in my real world

If I’m stressing about something closer to home, then taking that moment lets me focus on the steps I can take to solve the problem. And if I can’t solve the problem myself, that moment lets me figure out who to ask to help me.

If you’re anxious and stressed, and if you can’t tune out the world for a moment, definitely try those techniques the experts recommend. But try to just … be … for a little while.

Use your fitness routine to conquer your anxiety

I spent much of Wednesday driving to and from various errands. Driving itself is not fun these days, what with the price of gas and having more people on the streets with the better weather. I had the NewsRadio station on in between stops because there wasn’t enough time to become engrossed in a podcast or audiobook. And the news is not good. Anywhere. Rising prices, escalating war, politicians increasing the nasty factor. My anxiety certainly rose yesterday afternoon with all of that. When you’re feeling more anxious, how do you deal with it? My answer: use your fitness routine to conquer your anxiety.

Calming techniques and beyond

I’ve written about various calming techniques for stress and anxiety, and exercise has always been one method. But, let’s go a little deeper into what exactly happens when you use your fitness routine to conquer your anxiety.

Increasing my endorphins with aerobic exercise. I use my fitness routine to conquer anxiety.

Exercise, especially aerobic exercise, increases your endorphins. I am always in a better mood after my workout, and my family thanks me for that! (These days, with my anxiety soaring, if I don’t exercise I can be particularly moody and snappish.) You don’t have to run to get that “runner’s high.”

Exercise as a stress-reliever

Experts at the Mayo Clinic also promote exercise as a stress-reliever: “Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety.” Exercise can not only ease your current stress but give you a feeling of command over your body and your life. Note that It’s not a “one-and-done” thing for exercise. “Regular exercise” is key. Those experts at the Mayo agree that any form of movement will do you good – by increasing your fitness level while decreasing your stress level. But they also agree that scheduling your workouts help. I wrote about the importance of making “dates” with yourself a while ago.

Simulating “fight or flight”

When you feel stress, you may feel that “fight or flight” syndrome occurring in your own body. Exercise simulates that effect. If you’re walking or running, that’s the “flight” part. If you’re doing strength training, that simulates the “fight” part by putting your muscles under tension.

Walking meditation

Many people walk for their exercise and that’s great. Walking alone is a good form of physical exercise, but combining walking with meditation can really lower your stress. Of course, that doesn’t mean that you close your eyes and chant while you’re walking. Just be mindful of what’s happening with your body as well as being aware of your surroundings. “Practicing walking meditation regularly can help one be more connected to their body and surroundings while simultaneously making them happier and healthier,” said Dr. Jennifer Dragonette, Executive Director at Newport Institute.

You can be less stressed and anxious, if you use your fitness routine to conquer your anxiety.

Modify anything to reach your goals

You know I’m a fan of goal-setting. And I’m also a fan of setting big goals. So, chances are those goals I set will not be achievable with the equipment I have right now. If I want to do a full push-up but just don’t have the arm strength, I’ll work at it until I can do it. I’ll start on my knees or on my toes and leaning on a low table. The key is to modify anything to reach your goals.

A modification for anything

If I want to do a side plank with leg left, I'll modify it to start on a knee. — Modifying the Side Plank star means beginning on a knee.

As I’ve said before, there’s a modification for everything. That modification may not be immediately apparent, but it’s there. If you want to come along with me and try that full push-up, starting out leaning on a low table may help you to increase your arm strength more than starting on your knees. Once you’re successful with push-ups using that coffee table, you can “graduate” to an ottoman. And then to a stool – going lower and lower. Eventually you’ll be ready to do a full push-up on the floor. And if I want to do a Side Plank Star but don’t have the arm strength now, I’ll start on a knee.

If you’ve set your goal for 10 push-ups, don’t give up after 2. If you’ve reached the floor but your arms give out after 2, don’t give up. Get that stool and finish your set. You’re still building your arm strength on the stool. By the way – even one push-up on the floor is amazing. Time to celebrate! Rewards are an essential part of goal-setting. Make sure that your reward is fitting – save the big reward for doing 10. Now, perhaps, a 15-minute break is appropo.

After doing the modified exercise, I've built up enough arm strength to do a full Side Plank Star. — After doing the modified exercise, I’ve built up enough arm strength for the full Side Plank Star.

For non-exercise goals

The same step-by-step system works for other, non-exercise, goals. If you want to lose weight – say, 30 pounds, you’re not going to lose all 30 at once. And even thinking about losing 30 pounds is a daunting prospect. But 5 pounds is achievable.

Modify your goal

So, the key to reaching that lofty goal of 30 pounds is to break it up. Modify your big goal to set intermediate goals. And reward yourself every step of the way!

Strength training for your health

You’ve decided to start a fitness program! Yay! You know that physical activity is vital for healthy aging – experts at the Centers for Disease Control recommend at least 150 minutes of moderate-intensity aerobic activity a week (less if you’re doing high intensity and more for lower intensity activity). You may have decided on walking as a first step in your fitness program. But the experts also recommend 2 days a week of strength training. But what, exactly, does strength training for your health entail?

No fancy equipment needed

I’ve said before that as we get older, we lose stuff. Our eyesight, our hearing, our hair, our balance, and, unfortunately, muscle mass and bone density. Strength training won’t do anything for our eyesight or our hearing, but it can help with our muscles and our bones.

Before you say, but I don’t belong to a gym and I’m not buying weights, know that you don’t need fancy equipment to do strength training for your health. Your body weight is a built-in exercise equipment miracle. You can work practically any muscle group with your own body weight.

Body-weight exercises

Push-ups are great to work just about any part of your body. Modifications are good too. — Push-ups (with or without shoes) are great for just about every part of your body.

Holding the plank position works your arms, your legs, and your entire core. Even if you modify the position so that you’re on your knees, you’re still getting lots of benefits. And if you move into a push-up, you’re really accelerating those benefits. Again, a push-up from your knees is beneficial. Or, try supporting yourself with your hands on a sturdy coffee table. Altering your starting position will work different muscles. There’s always a modification if you can’t do the full position like plank, or the more advanced plank balance.

Sit ups or crunches will really work your core. If you don’t like the traditional crunch, there are plenty of other core exercises that don’t use equipment.

If you want to invest just a little

But if you want to invest a little, a resistance band is a great way to start. If you get one that looks like a big rubber band, try putting it around your shins and doing side-steps, making sure that you’re stretching your band as you step. Or around your thighs while you’re lying on your side and doing the clam-shell exercise. For your arms, hold the band and stretch your arms out laterally to work your shoulders. Try sitting and placing the band under your foot, holding the other end. Place your elbow on your thigh and raise your hand – you’re working your biceps!

No matter how you choose to start, working on strength training for your health will help you live a richer and more active life. Be conscious of your form while you’re performing the exercises. Make sure to keep your core tight at all times to keep your back healthy.

Strength training for your health is good at any age

“Regardless of your age, weightlifting allows the muscles to grow and become stronger,” said Michael Reinke, an Advocate Aurora Health athletic trainer. “Weightlifting also improves bone density and improves heart health, all while decreasing the risk of injury during activity.” Body weight strength training is the easiest way to start. Try strength training for your health! It’s easy and beneficial.

Why start a fitness program?

Last week I was completely winded after a practice agility run with my dog. I was huffing and puffing and thought to myself, “If I want to do more of this (which I do), then I’ve got to figure out a way to build my endurance and stamina.”

Do you huff and puff on the stairs?

Now, you may not want to run agility with your dog. But you may want to get fit for any number of other reasons. Do you have to pause on the stairs? Or do you look for a parking spot closer to a store’s entrance? You may wish you were in better shape, but thought it was impossible to succeed because your metabolism just isn’t what it used to be. So to start a fitness program would be futile.

The truth about your metabolism, even after “a certain age”

According to Dr. Nick Pryomski of the Advocate Aurora group, that’s nonsense. Your metabolism is the same as it always was. But you may find it more difficult to find the motivation to get out of your chair and do something about it. Dr. Pryomski says, “Metabolism doesn’t necessarily slow as you age. It only does if you are less active.” Likewise, “slender people don’t necessarily have a higher metabolism than larger people.” That’s good news for most of us.

So, it is scientifically possible to get fit at any age. But you may be completely overwhelmed by the prospect of losing weight or starting an exercise program.

Make your reason a no-brainer

Why start a fitness program? I started a running program for my dog. — Why start a fitness program? I started for my dog…

The secret? Be really honest with yourself. Know why you want to get in shape. If your reason is just to look good or age gracefully, that’s probably not good enough. But, if you want to be able to play with the grandkids as much as they want to? If you want to go for walks in the park (when the weather improves), or travel and be able to see the sights you’ve always wanted to see, then you’ve got a pretty good reason to start a new healthy aging program.

I certainly would not be pushing myself on the treadmill, up to 6 miles per hour so far, so that I have a prayer of directing my off-leash dog on an agility course, if I didn’t want to succeed in the sport.

Start small

The way to start your new program is small. Make small changes to your routine. Like walking for 2 minutes after breakfast. Get used to those little changes first before you make bigger changes. Then you can start to determine the bigger changes you need to make.

If you want to start a new eating plan with the goal of losing weight, same thing: start making small changes. Perhaps cut down on your starch and dessert portions. Don’t eliminate them – you know that I’m a believer in not depriving yourself! – just make those portions smaller for now.

Small goals lead to big results

No matter if you’re starting an exercise or an eating program, set goals for yourself. (See “Set goals – big and little.”) First set short-term goals – something for the next two weeks or a month, perhaps. Those goals should be doable but challenging. For example, if you start with walking 2 minutes a day, work up to a half hour in the next 2 weeks. Or lose 4 pounds in the next 4. And when you reach those goals, be sure to reward yourself with something that’s meaningful to you. Download that book you’ve wanted to read.

If you need an accountability partner to keep you “honest,” enlist a friend. I started out by scheduling my workouts on my calendar – my “date” with myself. You may find a step tracker a useful tool for motivation.

The key is to never give up. If your reason to get healthy is important enough, you’ll find the motivation and the tools to help you.

It’s all about your middle

Your weak core could be the culprit behind your bad back. If you know you have a weak core but you’ve been reluctant to do anything about it because you hate crunches, relax. There are plenty of ways to strengthen your core without doing crunches. Different exercises focus on the different muscle groups that make up your core.

As we get older, we’re more concerned about healthy aging. We want to be able to do what we want, when we want to do it! And back pain puts a serious crimp in doing what we want to do.

Focus on your core

And if you focus on your core, you will not only help your bad back, your posture will improve and so will your balance. That’s good news, because we all want to avoid the slips and falls that come from faulty balance. It all comes down to your middle.

In addition to your abdominal and oblique muscles, your glutes, diaphragm, pelvic floor and back muscles also contribute to your core strength. Strengthening all your core muscles help to hold you up and also make other exercises easier.

Don’t just go through the motions

It takes time and focused effort to strengthen your core. Going through the motions is counter-productive. It wastes time and doesn’t do a thing for your core. By focusing while you’re doing the exercise, you get the most benefit.

The plank fad has come and gone, but there’s a good reason this exercise was so popular. It works just about all of your core muscles. And if you really focus on your core while you’re performing the exercise – that is, hold your stomach and your glutes in, the plank is truly effective.

The crunch – effective but unpopular

And while the crunch is definitely not popular, it is quite effective if done properly. Follow these directives and you’ll get the most from the crunch in the least amount of time: Lift from your chest, hands behind your head and elbows wide, hold your stomach in, make sure your back stays flat on the floor, and don’t pull on your neck.

Save your back – focus on your core

A few years ago, I was seriously concerned that I would have lower back problems for the rest of my life. But I read something at the time (and I wish I had saved the article or link) that made me start to focus on my core, and it worked. Today I have very little back pain. So, focus on your core. You’ll be glad (like me) that you did.