General Health Archives - Fran's Fitness Over 50

Why set goals?

At this point in our lives, we’ve probably reached the point where we know pretty much how our day will unfold. We all have routines. We like routine. There aren’t many people in the world who thrive on chaos. Of course, there are some, but the majority of people find comfort in knowing how their days will progress. If that’s the case, then, why set goals at all? If we’re happy in a rut, why not just stay in that rut? Do the same things day in and day out. I certainly love my own rut, but I’m constantly setting goals, wanting to improve, grow stronger, and share my message with more people.

Last week, my topic was about goals needing specificity to be achievable, and cited a study about goal-setting among seniors. The study found that most of us do, in fact, set goals of all sorts. Some are lifestyle goals, others are fitness goals, and others relate to social connections.

Why do we set goals?

An easy answer could be that, for those who don’t have pets or jobs, our goals are our reasons to get up in the morning. Goals give us purpose and optimism. I have dogs who make me get up in the morning. But I have goals involving my dogs, too. Goals help us be resilient. Because if we’re looking to the future, then we’re assured to have a future. And that goes hand-in-hand with healthy aging. In order to be there for our future, we need to be healthy. With no goals, we’re just sitting there and letting the world go by, not being a part of it. And, even worse, it won’t be status quo for us.

Use it or lose it

Unfortunately that old saying is true. If we don’t use what we’ve got then we run the risk of losing it. Our balance is a good example. It’s been shown that as we age, our balance deteriorates unles we actively work to maintain or improve it. That’s what the private Facebook group, Balance for Fitness Balance for Life is all about. Trying to help people improve their balance.

We should set goals for things that are important to us. We could set goals for anything we think of. For example, I could set the goal to learn how to make noodles. The problem with that, though, is that I already like lots of noodles that are easily available at reasonable prices. So I have absolutely no interest in achieving that particular goal.

On the other hand, I have set the goal to run twice a week for 20 minutes. Why? I want to stay fit and mobile, and independent.

Why set goals? Existentially speaking, setting goals are for happiness and independence.

Don’t minimize your celebrations

I’ve written about all the noise around us coming from so many sources. The national news here in the US is crazy. The winter weather won’t let up. It’s all too difficult to muster up the motivation to do anything toward any goal – big or little. But it’s important to keep going and don’t minimize your celebrations for any achievement.

This last weekend my Village was without water for days due to a major water main break. It started very early last Friday morning. Our usually exuberant water pressure was gone. And a boil order was put into place. This last may not seem like much, but think about it. We didn’t have bottled water. We depend on our tap water for all our water needs. My family thinks our tap water tastes good! And when I did venture out to the stores, bottled water was hard to find. Hard to wash, hard to brush teeth. And no showers, so no vigorous exercise. No laundry. I couldn’t do my regular cleaning chores. And we had to really think about our meal preparation.

If you're feeling anxious and stressed, meditation can help you focus on health and well-being.

There was no timetable for repairs and temperatures were forecast to plummet in a couple of days. It would have been really easy to let my mood plummet as well. But I knew that there was absolutely nothing we could do about the situation, so I turned off the screaming screens and organized a shelf in the linen closet. The next day I let myself listen to the audiobook I usually reserve for my runs while I did some needlework.

It was the perfect way to pass a quiet hour while not running water. It was a celebration of sorts – for not descending into a really bad, ugly mood. Instead of becoming angry with the world for the situation I found myself in, I took some time to enjoy two pastimes I love. I enjoyed a really good book and did some needlework. Every celebration increases our resilience and our optimism. That’s so good for our mental health and our healthy aging. Don’t minimize your celebrations. Especially now when we all need every bright spot we can find.

When everything else is out of control

Lately it seems like everything is happening so fast that there’s no time to even catch your breath. The news headlines, reactions to them. Even weather systems are coming fast and furious one right after another. It’s easy to sit and keep scrolling your social media looking for the next thing. Needless to say, that’s not healthy long-term behavior. When we’re so busy focusing on the negative we don’t pay attention to what’s going on in front of us. It’s easy to neglect our health and our home. And, again, that’s not good for our healthy aging or our resilience. So, when everything else is out of control, let’s focus on what we can control.

When everything else is out of control, focus on your health

The one thing we can control no matter what else is going on is our health. Focus on Number One. Yourself. Be sure that you eat nutritious meals and exercise. And no matter how bad the news seems to be, try to maintain a positive outlook. Those things will help you get through all of this.

We’re bombarded 24 hours a day, 7 days a week by our screens. It’s easy to forget to shop. And it’s much easier to grab a burger at the drive-through than to cook healthy meals. But the act of cooking in itself is a great way to turn off the noise from outside. When I cook – which is not every day – I’m able to be in my own little world. And when you cook, you have to pay attention to what you’re doing so that the food doesn’t burn or get too tough. So turn off the noise and cook healthy meals!

Your future self needs you to keep moving, eat right and set achievable goals.

Exercise is truly the way to control your health. Every exercise you do is paving the way for your healthy aging. That’s especially true if you truly focus on your moves and make sure you have good form to get every benefit from the exercise. A biceps curl is much more effective when you’re focusing on the muscle that’s supposed to be working.

With the noise bombardment, it’s really easy for our mindset to spiral downward. It is for me, anyway. Bad news on top of distressing happenings sure depresses my mood. I try to catch that downward trend as quickly as I can and turn off the screens. I’ll do something else on my Get Stuff Done Funtime menu. If my brain still won’t turn off, I’ll try a guided meditation. Taking a walk outside – without headphones – is another good option.

If you feel compelled to take action about something that comes up in that noise that’s bombarding you, do it. Take action. You’ll feel accomplished, like you’ve done something positive to put your life on track. Taking action for something you believe in can build your resilience, form connections and generate a positive mindset. Here’s a caveat, though. Unless that action you take directly benefits you or people you care about, put a time limit on it. Don’t go too deeply down that rabbit hole because the rest of your existence could suffer.

You can see that you have options. When everything else is out of control, focus on what you can control.

Affirmations work for self-doubt

I tried pushing it, and then I had doubts

So, you know that my goal this year is to be able to run at 7.8 miles per hour for three minutes straight at 2.5 percent incline on the treadmill. I’ve been doing almost that speed but just for one minute alternating with walking at 4 mph for another minute. And the speed? Just one or two intervals at 7.5 during my workout time. The other day I decided to do 2 minutes straight at speed and incline. I could do it, right? After all, I’ve been doing this for some time. And I’ve been increasing speed and incline regularly. No problem, right? And then I started having doubts. Just one minute is hard. How much harder is 2? Could I do it? Was I crazy? But then I told myself that I could always back off the speed if I needed to. I can go as fast as I can go. But I can do it. This was a test of whether affirmations work for self-doubt.

The perfect pair

Affirmations and self-doubt are a match made in psychological heaven, as it turns out. The knowledge that I could back off the speed whenever I wanted helped me think that it was actually possible to maintain it. The fact that I was at an exciting part of the book I was listening to helped!

How affirmations work

Angele Close, PhD, a licensed clinical psychologist, says that affirmations work by “shifting our mental attention towards our intentions.” And that “has the potential to help us steer away from negative thinking patterns and create a positive change in mood, mindset, and energy.” It’s natural to doubt ourselves. On that run, I was thinking that I couldn’t possibly maintain the speed for the duration. An affirmation turned it around and gave me the boost that I needed to try.

That positive change in my mindset gave me energy. I could keep on running, even though I was tired and sweaty. And that’s what we all need to keep us going, That boost of positive mental energy. It increases our resilience and our optimism, and makes for a great workout, too.

When should you use affirmations

Dr. Close says that affirmations are best used to evoke experiences. So, for me, I thought of how it feels for me to run. It’s not comfortable, and it’s not easy. So I thought about pushing that speed and maintaining it, feeling what I feel, and knowing that I would make it through. And I did. That affirmation helped me keep going. I didn’t quit, and I know that’s good for my own healthy aging..

Dr. Close also advises us beginners not to go crazy with too many affirmations. Our brain will be overwhelmed and the affirmations, positive though they may be, won’t do us any good. Keep it simple. If you’re troubled, though, try one. I speak from experience – affirmations work for self-doubt.

Is it possible to lose weight without drugs

Last week’s post defining fitness, struck a chord with many. But people ask if they can get fit while still overweight. And if so, is it possible to lose weight without drugs? I maintain that it’s not only possible, but many people are succeeding, even at our age.

A word about weight-loss drugs

Many researchers, physicians and prescribers consider the newer weight-loss drugs long-term solutions. They see obesity as a chronic disease. Their patients will always have the disease because there’s no cure. The drugs address the symptoms, not the underlying cause. So people can, conceivably, stay on these drugs forever.

Do people have to stay on drugs forever?

But many people, including those over 50, choose another path. I did some looking around, and found out about a lady, let’s call her Angie, who’s been successful without drugs. “I’m 62. Over the last 2 years, I have lost 130 pounds by basically reducing portion sizes to ‘kid’s meal’ at a restaurant and taking my little black cat for walks around the trailer park. First time I’ve been less than 200 pounds at 5’7″ since I was 18.”

And another lady, let’s call her Patricia, who said, “I’m 5’7” and 55 yrs old and am in the process of losing 163 lbs. I have now lost 33 lbs -watching portions and stopping when I’m actually full…. Losing about 1-2 lbs a week (soooo slow but I will take it)….and have 130 lbs to go.”

So, eating right and exercise are the keys to getting fit. Even just taking walks around the trailer park counts as exercise – in a major way! And Angie’s cat is getting the benefits too. This is how you lose weight without drugs. Neither method is good or bad. One is not better than the other. But many people prefer not to take drugs unless it’s absolutely necessary.

A commitment

If you have a lot of weight to lose, the prospect of losing only 1-2 pounds a week is daunting. You see a future of unhappiness and dreary days with boring food. Food is a pleasure we all look forward to every day. We humans need to eat. And adding variety to our meals is one way to add happiness. There are a zillion healthy options when it comes to mealtime. If you’re bored with your usual diet, check out other countries’ cuisines.

That’s not to say that you have to deny yourself. In fact, you know that I’m a proponent of never saying no to a craving.

There’s also a commitment to exercise. There’s nothing I’d like more than to be a sedentary hermit, but all the experts agree that movement is vital. If you’re like me, but have gone the sedentary hermit route for a while, I’ll bet you hurt when you do get up from your comfy armchair. Stairs are probably an issue, too. Get moving! It really does help. And it’s important for your healthy aging. Those experts have that title for a reason.

So, drugs are not required for weight loss. But a positive mindset is. We’ll talk about that next time.

What is Fitness?

Technically, it’s still the beginning of the year, so many of us are still in our goal-setting phase for the quarter or the year. I thought it was appropriate, since I call this site “Fitness Over 50,” to explore exactly what is fitness. What does fitness mean to us, people who are middle-aged or perhaps older.

I did a search and, not surprisingly, there are quite a few meanings for the word. Fitness, according to Cross Fit ”comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter.” Yikes! That definition seems a bit extreme for most of us, entering this stage of life. But if you aspire to these qualities, then definitely go for it.

Physical fitness, according to MIT Medical, “Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best.” A definition like this is one I can get behind. Fitness “enables us to perform up to our potential,” so it’s different for everyone. Everyone has a different potential and, it can be argued, it’s something that we can grow and change as our lives change.

Fitness is personal

But the definition I relate to the most comes from Sharecare: Fitness is a very personal term! Fitness is having a healthy mind, body, and spirit to allow you to maximize your potential and help others maximize their potential. Your definition of fitness will be influenced by your interests, physical abilities, and goals.”

Fitness is mind, body and everything in between

To me, fitness combines every aspect of your being. From what’s on the outside to physical organs on the inside, and even to your thoughts and beliefs. Fitness is the ability to live every day with joy and meaning. Those are very personal ideas too: how one person experiences joy can be very different from another. And the meaning of my day can be as simple as playing with my dogs or as deep as writing a (hopefully) well-thought article on fitness.

So, “what is fitness?” is different for everyone, but I think there are some commonalities. Being fit is the ability to do the things you want to do when you want to do them. I exercise so that I have the independence and the mobility to do exactly that – what I want. I set goals to have a path forward. When I have a path forward, I can plan my days and be happy. I’m optimistic that I can achieve my goals, and that makes me even more resilient.

You decide what being fit is for you

Being fit may include looking and feeling good, but it’s much more than that. Everyone has their own definition of fitness, and you can use that definition to maintain your motivation. It’s what can get you up in the morning, ready to lace up your sneakers or dive into a meditation session. The fact that you are fit will help you get through tough times and look forward to the future. You know that even when things feel hard – like lifting a 30-pound weight – you can take a deep breath and do it. When you’re fit, you automatically do things for your healthy aging. It’s not even a conscious thing. When you’re fit, you move – and move forward.

Every step you take toward your goal proves that you’re amazing!

2025 is two weeks old. If you’re still working toward a goal you set, you’re on track to beat the rest of the world. People who make fitness resolutions at the start of a year usually fall off the wagon by the two-week mark. If you’re still sweating, you should feel really good about yourself! It’s not easy changing the way you live. At our age, we’ve spent quite a few decades practicing some bad habits. But now you’ve realized that you need to change something for your healthy aging. So, consider that every step you take toward your goal proves that you’re amazing!

You can do hard things

every step you take toward your goal proves you're amazing

Every day that you change your clothes and lace up your sneakers or dive into that pool, you prove that you can do hard things. These days it’s easy to find many exercise programs online. The hard part is choosing one you like, is safe and effective, and is one you can stick with. Because that’s the key. Your consistency is the key to your success.

I’ve written about how to keep going toward your goal when you don’t feel like doing it. But actually starting a program is hard as well. To do something that you’ve never done before – start and continue with an exercise program – really proves that you’re amazing.

The Amazing Box

But those procrastination and hooky gremlins are out there. You know – the ones that tell you to scroll just a few minutes more. Or, it’s too cold to exercise. And the dog is sleeping on me – I can’t move! Those excuses? If you can bolster your resolve and keep that appointment with yourself, that definitely proves that you’re amazing. Your strength proves that you’re resilient. You make appointments and keep them – especially the ones with yourself. Because those are the really important ones.

Every accomplishment goes in your Amazing Box

A while ago I told you about the Amazing Box. A place where you write down all the things – even the smallest – you do that are amazing or bring you the slightest bit closer to your goal. It doesn’t have to be a physical box, although that would be fun, but it has to be a special place you can visit when you feel your motivation flagging. Just opening up your Amazing Box and reading a couple of entries gives you that pat on the back. That “oomph” to keep going. And reinforces your belief in yourself.

Goal setting to grow

Last week we focused on the Fitness Formula. The Fitness Formula is quite simple, and at its core involves only 2 requirements: eating right and exercising. But to actually achieve fitness, a crucial third element is needed, and that’s motivation. Because, while it might sound easy, the Fitness Formula is hard. And even for those lucky people who are already fit, staying that way takes work as well. But doing the same old, same old gets really boring after the first few days. So, to spice things up and keep your motivation at any stage of your fitness journey, why not use your goal setting to grow?

Envision what things might be like

A different way to look at your goals is to envision how you’d like things to be. If it’s the beginning of the year, what do you want December to look like for you? Obviously, you can do this exercise any time, but starting at the beginning of the year and looking at the end of it seems natural.

Starting with your appearance, what size do you want to wear? How is your health? What does your kitchen look like – can you make healthy meals from the food that’s in your fridge and your cabinets? And what activities are you involved in? Take the opportunity to dream a little big. Get a little uncomfortable. Use your goal setting to grow. When you take risks, there’s so much more opportunity to grow than if you play it safe.

With challenges, there’s growth

This is the exciting part. The year is your oyster, so to speak, and it’s up to you to make a statement for it. You don’t want to set easy goals, because there’s no challenge there, and probably little if any personal growth. Growth leads to resilience which leads to optimism and, ultimately, your healthy aging. And we all want to be our best, healthiest selves as we get older. As we learn more and do more, we gain self-confidence and resolve. We know that anything’s possible.

A challenging, but silly, personal example

Let’s take a silly example. In an effort to improve my balance, over and above doing the practical, proven exercises recommended every week in the Balance for Fitness Balance for Life Group (private, on Facebook), I wanted to test myself with the one-arm, one-leg plank pose in an effort to be ready to join the circus if the opportunity presents itself. (Told you it was silly.) I figured, what could be so hard? Tried it, and landed on my face. Apparently not so simple. After weeks of modifying on one knee or one arm, strengthening my core and getting used to what the pose felt like, I tried it again for a second. And landed on my face. But ultimately I was successful. So, how did I grow in this endeavor? I learned that I’m persistent and I can learn. There’s nothing I can’t do if I can figure out a way to modify and figure out the steps that will ultimately achieve my goal.

Goal setting to grow

So, what do you want to achieve by the end of the year? Lose 10 pounds? Super. Cut out sugar from your diet? Excellent. You’ll figure out healthier, tasty alternatives. Be in shape to hike through Europe even if you’ve never laced up a pair of hiking boots? Wonderful. Set a deadline, figure out your steps toward the goal, and get ready to grow.

Create an exercise habit

It sounds kind of boring, doesn’t it – create an exercise habit. Yet nothing could be further from the truth. If exercise is a habit for you, then you don’t have to feel like you’re girding yourself for battle a few times a week when you think about working out. You don’t have to find time on your calendar for exercise because it’s already scheduled. And you’re getting all the benefits of exercise without even thinking about it. Your heart is getting stronger, your balance is improving, your sleep has never been better and your memory is as sharp as it ever was.

Be active and fit to do all the other stuff

Exercise is a habit for me, and has been for many years. I realized a long time ago that the only way I was going to be able to do the things I wanted to do with my life, and eat all the chocolate I wanted, was if I was active and fit. And all the studies say exercise is crucial for healthy aging. So, how did I create an exercise habit?

How to create an exercise habit

First, you have to understand that there’s nothing I enjoy more than curling up with a good book. For hours. I love to stay home and hibernate. I was never an athletic person, and when I was a kid, I skipped gym class more than a few times. As an adult, though, I realized that no one else was responsible for my well-being, so I’d best look out for it.

I found a workout program I didn’t mind (too much). I could see myself doing it a few times a week, and actually put it on my calendar. Back then all the calendars were paper, so I used ink! No erasing. And I followed through on my commitment. In order for this to work, I had to commit to the plan. It doesn’t do anyone any good to create goals and then not do the work. That’s why creating intermediate steps toward a goal is so important. When you reach those mid-goals, you have things to celebrate. When you can actually see and taste the mid-goals you set, even if you can’t see your end goal, you have that positive mindset that’s so important to achieving your goals.

It’s not set in stone

And don’t be afraid to change your exercise program. If you find that you really can’t tolerate the instructor or the moves are killing your knees, find something else! You should never be locked into a program you don’t care for. By the same token, if you outgrow the program that you started with, find a more challenging one.

It takes about a month to create a habit, so you’re in it for the long haul. When you create an exercise habit, you’re the one who will reap all the benefits.

Stay warm in the winter with exercise

Are you one of those people who are always cold? Me, too. I love the fall and spring seasons, because it’s not too hot and not too cold. I’m not crazy about summer because I don’t like to sweat. And for me, winter is the worst. My hands are always cold, and I put on my thick socks to try to keep my feet warm. The only time I feel comfortable in the winter is when I’m under my heated blanket or if I’m exercising. Yes, you can, actually, stay warm in the winter with exercise. A friend had to agree with me the other day when I told her that a good Pilates core session can heat me up like nothing else.

Same exercise clothes year-round

I don’t change my workout gear when it’s cold out. I wear a t-shirt and shorts, and, of course, socks and sneakers. When I exercise in the winter I start out cold but warm up quickly. By the way, when an exercise instructor says you’re going to do a “warm-up,” they mean you’re going to get your body used to moving. The internal warm-up doesn’t happen until you’re into the session.

When you exercise, especially if it’s strenuous, your body’s heat production rises immensely – like 1,000 watts. Some of this heat is stored by your body, which raises your core temperature by a few degrees. This is sensed by your skin and other internal thermoreceptors and triggers your brain to respond – you start to sweat. And it doesn’t take long to feel the warmth. I’m in it for about 10 minutes and I’m not feeling as cold.

Pilates and warmth

Like I said before, a good Pilates workout really makes me feel warm. The reason for that is that I’m contracting my core muscles like crazy. And those muscle contractions produce heat. Of course, other exercises will have you contracting muscles, but sustained core muscle contractions are a trademark of Pilates.

So, sure, you can put a sweater on, but a sure-fire way to stay warm in the winter is with exercise. I’m as good as anyone at finding reasons not to exercise. But, staying warm in the winter helps me feel happier. If I’m not shivering, it’s a good thing. I don’t feel like I’m frozen in place, so I can be more productive. So, in addition to all the other benefits, I stay warm in the winter with exercise.