General Health Archives - Fran's Fitness Over 50

Stop scrolling and start balancing

How much time do you spend waiting in your kitchen? Waiting for the microwave, waiting for the water to boil, waiting and stirring the pasta sauce. It can be relaxing, but aren’t you just wasting that time scrolling through your social media feeds? You could actually be using that waiting time to be improving your balance and stabilizing your core. Stop scrolling and start balancing.

Story time – why focusing on balance is important to me. You’ve probably seen ads from perky young trainers who advise their older clients to work on their balance – a simple 30-minute program to improve your balance. Guess what? Not gonna happen. Working on balance is not the most fun thing. And if you have to do it for 30 minutes at a time, you’re only going to do it once. And that won’t help anything. You probably know someone who’s taken a fall, so you know you need to start working on your balance, but a half hour at a time?

A few years ago (okay, more than a few…) I lost my balance and fell, wrecking my knee and triggering bursitis in both hips. That hurt. I couldn’t do my regular workouts for a while, so in my extra free time I started researching why people tend to fall more as they age. It turns out that it’s a natural phenomenon. We just lose stuff as we get older. Hair, eyesight, hearing, sense of balance. But, unlike hair, eyesight and hearing, balance is a “use it or lose it” thing. You can actually improve it. And, it really doesn’t take that long.

I should know. I do 2 minutes of balance exercises every day. Standing on one foot for a minute while I brush my teeth, and then the other one sometimes gets messy, but bathrooms wash. Some days I do more, but most days just those 2 minutes. And my balance has improved.

When you’re starting to develop a new habit, it’s hard to remember it some days. That’s why stacking the new one (a balance move) on an old one (brushing teeth) is so helpful. Pretty soon you don’t even have to think about the new one, and it just feels wrong if you miss it.

So, use that counter if you need it to stabilize yourself. Stand on one foot. Make sure your back is straight, your hips are level, and your core is tight. You’ve got a built-in ballet barre to help you with your balance moves. And if you don’t need to hold on, so much the better. Use your formerly wasted time – stop scrolling and start balancing. You’re not only improving your balance, you’re improving your resilience, too. Those who’ve fallen and not done anything about it are more likely to become isolated and withdrawn. But not us – we’re out there. Independent and able to do what we want, when we want.

And if you want more variety, download Your Week of Core-Centered Balance Moves. Simple but effective.

Does your morning routine help or hinder you?

I’ve been reading a lot lately about morning routines. How do you start your day? Do you have the same routine every day? Just the weekdays? If you search for “successful morning routine,” you’ll find about a bazillion answers. That’s because what works for one person is probably not going to work for everyone. People are individuals, our brains are all wired differently. So it makes sense that my morning routine will be different from yours. The important thing is that your morning routine helps to make you as happy as possible.

My morning routine is nothing special. I wake up, get dressed, take the dogs out, feed the dogs breakfast, eat my own breakfast, wash, make my bed, train the dogs, take the dogs out again, and go to work. Lots there. One thing there makes me especially happy. And that’s “train the dogs.” I can see progress almost every day, depending on if we’re working on something specific, but my dogs always make me smile.

And that’s crucial. At least one thing in your morning routine should make you smile and be happy. Whether it’s breathing some fresh air or writing in your journal or training your dogs, something should put a smile on your face.

I read an article about the top morning routines of successful people and it’s got the usual things: wake up early, grab a good breakfast, hydrate, move your body, meditate, write in a journal, read a book, make a to-do-list. But the one thing that kind of surprised me in that list was to practice gratitude. I’ve written about it before, and I do it myself every day, but didn’t really expect to see that Marie Kondo also has a daily gratitude practice.

Being grateful helps me to be happier – it ties me to my family, friends and the world. And it’s part of every day’s routine.

The Productivity Trap: Why Doing Less Can Be Your New Secret Weapon

You know that I’m a strong advocate for thinking, planning, and getting things done. Some people just see the last part – getting things done – and think that equates to always being busy. Nothing could be further from the truth. It’s actually a productivity trap. Tweaking spreadsheets and checking a thesaurus does not equal productivity. In fact, it’s burnout that happens when we’re always going, going, going. And that burnout leads to decreased productivity and even health issues.

Burnout is a “systematic depletion that manifests as cynicism, detachment, and plummeting professional efficacy,” according to Natalie Nixon, PhD, and author and creativity strategist. When all this happens, failure ensues. We have so many commitments – from family responsibilities to work emergencies, that burnout can happen in any arena. Dr. Nixon has developed a framework to counter professional burnout, and I believe that it can help outside the workplace as well.

Move, think, rest

Dr. Nixon has coined the phrase “Move, Think, Rest” as a grounded approach to emotional recovery. I align it with “Work hard, then recover harder.” This approach recognizes that our bodies and minds work together to make our lives happier and more meaningful. Physical movement combined with deep thought and then recovery make us even more productive and resilient.

We know that physical movement increases endorphins in our systems and gives us more energy. But that’s not limited to a devoted workout session. A 15-minute walk while you’re thinking about the next step of your project not only maintains your mobility, but it helps your brain to reset.

And when we reflect on our work and are mindful of our surroundings, we’re setting the stage for deeper recovery.

Your brain is connecting the dots

And actual rest – when we’re doing nothing – is really not doing nothing. It’s letting our brains connect all the pieces of our being, our plans, and our work. It helps us connect the dots. Rest is more beneficial, sometimes, than the work itself. Dr. Nixon calls it “essential maintenance.”

So, work hard, exercise, and rest. Don’t neglect any of these elements. Your body and your brain will thank you.

A goal that’s just right

Sometimes I choose stupid goals. Like cleaning off my desk. That’s stupid because I know it’ll never happen. It just doesn’t matter to me. Or being successful at the Side Plank Star pose. It’s stupid because – why? Another stupid goal was getting an agility championship for my dog. I didn’t take into consideration my dog’s desires. He doesn’t care about agility all that much. Sure, I could train him for it, but if he’s not having fun, then I’m not having fun, and it takes a really long time and a lot of weekends competing in trials for it to happen. But I also chose a goal that’s just right.

Not too hard, not too easy

What’s a goal that’s just right? It’s not too hard, and it’s not too easy. As opposed to an agility championship for my dog – a goal that’s just right is one that is doable. One that I can see a path forward to the end.

As an example. I wanted to write a cozy mystery novel. But my days are pretty full, with dogs and the business. So, when would I be able to write the thousands of words that a novel requires? I spent some time thinking about that, and realized that I woke up about an hour before my alarm most days. And couldn’t go back to sleep. So – lightbulb – I figured I could use that time for writing.

Testing tells

I tested my theory for a few days. I sort of wrote an outline. (I realized that while I don’t ordinarily do outlines, a mystery story required one.) I set a second alarm for 50 minutes before my real one, created a Google doc, tested my Bluetooth keyboard on my phone, and started writing. Once I knew how many words I averaged writing each day, I was able to create a schedule for finishing my first mystery novel.

I created a goal that was just right. I drew up a plan and established a schedule. And now I have two published cozy mystery novels. Working toward a goal feels great. When you put work in toward a goal, you feel unstoppable. No matter what happens, you work through it. When you have an important goal, you’re optimistic, you’re resilient, and you feel healthy and strong. (To help you find a goal that’s just right for you, the Get It Done Blueprint lays it all out step-by-step and has a great worksheet. You can download it today for nothing.)

You can do anything you want to when you have a goal that’s just right.

Enjoy a few minutes of doing nothing

Some days I start out feeling like I’ve been set adrift at sea. Aimless. Just kind of sitting there in my inner tube with my hands and feet dangling in the water. And some days that’s great. If there’s nothing I have to get done, then I can just laze around and do just that – nothing. But other days I have to shake off that feeling and start something.

That feeling of “I should be doing something”

What helps with that? (Because we’ve all got things we have to do most days.) If I’ve got a plan in place, then I can enjoy a few minutes of doing nothing, and then start being productive. If there’s no plan, then doing nothing seems pointless. There’s something missing. I can’t enjoy doing nothing, because I feel that I should be doing something – but I don’t know what that something is.

Doing nothing sets up the day

Those few minutes of doing nothing can be invaluable. They can set me up for an awesome day. I can enjoy being with my dogs or breathing fresh air. My sister and I used to own an RV that we parked in the most fabulous natural setting I can think of – right on the water of the Atlantic Ocean in the Florida Keys. We can work remotely, so I could set up my laptop in the shade, looking right out onto the water and enjoy those few minutes of doing nothing. Until those few minutes became an hour and then, well, I moved inside to work.

My plan for joy

But I only enjoyed those few minutes because I knew exactly what I had to tackle when I booted up the computer. I had a plan. I had a list. My plan for joy. And I knew what had to get done. Now those moments of doing nothing are the ones to savor.

The way I ensure that I can really enjoy those “nothing” moments is to plan the next day in the late afternoon. If I’m working on a big goal, I check my intermediate steps and I take the bit that inches me forward and write it down. So if I’m working on a course, and my goal is to have all the pieces in place by the end of the week, then on Monday I can create the pdf files so they’re ready to distribute. I’ve already written module outlines and documents in my digital cloud account, and created the graphics and worksheets that go with each.

So, on Monday before I start, I can play with my dogs. Or I can enjoy a few minutes of doing nothing. And then I can go gangbusters working toward my goal.

Protect yourself from chaos

The world is swirling. News reports are coming fast and furious from all directions and much of it contradicts other reports. It’s hard to know what’s real, what to believe, where to turn, and what to do. If we try to pay attention to everything, that is a sure path to stress and panic. So, how to protect yourself from chaos? Here are a few things that can help to turn off (or at least tone down) all the noise.

Start your day with intention. That’s not to say list everything you’re going to do that day. Your intent can simply be to have patience. Or be nice. Pay attention to your surroundings.

And it helps that before you start your day, you have a good night’s sleep. Be consistent with your sleep routine. Turn off your screens well before you turn off your light.

After you’ve done all the necessaries in the morning, set one small goal to accomplish that day. It can be to get a step closer to finishing a big goal, or it can be simply to throw out one thing from that overflowing junk drawer. It feels good and it gives a little boost to your optimism and your resilience.

You’ve started your day mindfully, so periodically, take a break and center yourself. Pay attention to your surroundings at that time. Take stock of your emotions and thoughts.

And speaking of thoughts, at least once a day, think about what you’re grateful for. A gratitude journal helps, but I don’t find it necessary. Enjoy the blue sky or interesting cloud formations. Smile at your dog’s antics. It really does boost your healthy aging and happiness.

Exercise. I know, I sound like a broken record (remember them?). But exercise really does help to protect yourself from chaos. When you finish a good workout, I guarantee you’ll feel better about the world than when you started.

And reach out to a friend. Someone who lights you up, one who instantly makes you smile when you hear their voice.

Just some thoughts to protect yourself from chaos. The world is in upheaval, so we have to do what we can.

Train yourself to be happy

I check FB regularly throughout the day. I never know when I’ll get inspired (like for this article). Anyway, this showed up in my Facebook feed this morning, posted by an old-time SF curmudgeonly author I follow. The funny thing is, clicker training works. I train my dogs and use the clicker religiously to bridge the time gap between the dog’s correct behavior and the reward. And positive reinforcement is the most effective way to train dogs for lasting behaviors. But for people? Why not? In this case, the girl was training herself with the clicker to be happy when she heard the click. So, why not train yourself to be happy anytime?

Do you remember the TV sitcom The Big Bang Theory? There was an episode that stuck with me in which Sheldon trained his neighbor and roommate’s significant other, Penny, with chocolate to do things he wanted her to do. Positive reinforcement at work. Chocolate would work for me, but I’d have to watch the calories!

It goes back to Pavlov ringing that bell for the dog’s dinner. It got so that when the dog heard the bell, he started to salivate.

Why wouldn’t this work for me? The clicker sound is too loud when I’m working in total quiet, so perhaps I’ll look for a bell tone in the app store. A nice quiet “ding.” When I see something I like, I’ll push the button for the ding. And at some point, just hearing the bell sound will make me happy. And, as we know, happiness promotes resilience and healthy aging. I vote for happy!

I looked up Robert Anton Wilson, the author whose fan group originated the post. He promoted the idea that we question everything. That each of us exists in a “reality tunnel” constructed by our own conditioning, beliefs, and sensory experience. Therefore, if we change our beliefs, we can change our reality.

Following the thread, if we change our beliefs, that we zero in on the sound that clicker or bell makes, we change our existence to happiness. And, therefore, train yourself to be happy anytime.

It’s easier than ever to be together

It’s commonly held that a risk for older Americans is the feeling of being excluded and isolated. It’s a danger that the National Institutes of Health addressed recently in a study. The study compared this feeling of isolation in seniors compared to younger adults. And it surprisingly found that most older adults actually know when they’re being excuded but respond to the exclusion somewhat more rationally than younger adults.

Older people recognized the exclusion

In fact, more older adults were able to recognize the exclusion but their self-esteem was higher and recognized the exclusion in the study as insignificant. They were able to analyze the moment and move on to what they felt were more important pastimes. Older people also usually have better emotional regulation. We’re better able to control our emotions when things go a little off-kilter.

As older adults, we’re not caught in the school-yard culture of insiders and outsiders. In school, there’s always a clique of popular kids that all the other kids feel compelled to emulate. And there’s always a group of outsiders. We never wanted to be in the outsider group. But as older adults, we’re removed from that clique culture.

We grow our community

This is important in many respects. One of the basic tenets to improve our resilience is to grow our community. When we interact with others, our own sense of self-worth grows, as does our resilience. A danger for many seniors is loneliness and loss of that community. As we found out a few years ago during the pandemic, it’s much easier now to be together and grow our circle, though, and many seniors are doing just that with online groups.

The study found that younger people were more likely to see the exclusion as a negative experience. But older folks took this particular isolation in stride. Perhaps because the study participants had other circles they rely on.

Community is key

Americans are taught to deal with hardship through introspection and careful examination of our thoughts, feelings, and behavior. But Psychiatrist Dr. Suzan Strong, in her new book Why We Suffer and How We Heal, reveals that some cultures deal with hardship and instability through community, which makes it easier to be together.

So, what does this mean for us older Americans? Keep growing our resilience. Keep growing our circles of friends, acquaintances, and those with common interests. Be together with them. We’re doing it right.

Is joy possible

Life is not just about to-do lists. It’s more than hustling from one task to another. Life is made even more stressful with multiple screens yelling at us. One thing we must keep in mind, when asking “Is joy possible?” Joy is where we find it. We can make our own happiness.

Granted, I love my to-do lists. There’s nothing better than being able to cross off a juicy task that took a hefty chunk of time to complete. But that doesn’t always bring joy because I’m too busy with the next job.

And, if you’re like me, when you’re between tasks, or sentences, you’ll pick up your phone and find out what’s going on. More often than not, that causes stress. These days all the news seems to be stressful. All the social media applications are so jam-packed full of AI images that it’s hard to tell what’s real. (Why do folks make up stuff about celebrities and generate images that fit their fake stories? It’s annoying, isn’t it?)

The best thing for me, when all of that gets overwhelming, is to turn off the phone or the TV. Take the dogs for a little walk. Enjoy a bit of nature. Tracy Brower, a sociologist and author, says that’s one way to infuse your life with a dose of micro joy.

It’s these little moments you create that bring happiness into your life every day. From the short walks around the block breathing fresh air, to the little dance parties you have with yourself to celebrate crossing something off that list, these are moments of micro joy.

Brower says that when you answer in the negative to the question “Is joy possible?” you’re not giving yourself enough credit. Create your own joy in the power you have over your actions and reactions. You control how you react to others’ actions. Panic and distress is one reaction, but measured breath and thought may be a better route. There are few situations that require an immediate response. Take advantage of the moment of silence and think about the possibilities. Even if you can’t control the situation, you can control your thinking.

That moment of silence can bring clarity and a more positive response. And if the situation becomes more common, you can figure out a way to turn it to your advantage. Create habits that serve you better. Grow your resilience and your mental strength. Consider them muscles that demand more flexing.

Is joy possible? Of course it is. Create your own moments of joy.

Small steps to great joy

When I don’t feel like running on my treadmill days, I walk instead. So that I don’t feel guilty about taking it easy, I push the incline to the maximum, 10 percent. At 4 miles per hour, it’s still a great workout. But I’ve been doing that for a while, so I’m thinking that I should push something else a little more. So, my goal will be 4.5 mph. Still walking, but more intense. Am I crazy? Maybe. We’ll see. But I can’t do that all at once. I’ve started to push the speed just a bit. And I’m feeling happy about it. Small steps to great joy.

I listened to a webinar from a fitness guru who I’ve been following for a lot of years last week. She’s going through perimenopause and not having an easy time. But she finally came to the revelation that she doesn’t have to kill herself during her workouts for them to be even more effective. The key is progressive overload for strength training and longer-duration moderate aerobic exercise. This resonated with me because, as I’ve gotten older, while I can still do the high-impact moves and the insane step routines, I don’t enjoy them as much as I used to. The old knees remind me that I really am old. So I feel more justified in slowing my pace.

I can still create goals to grow my fitness – I’ll never stop, no matter how old I am. Being fit, and creating goals to grow my fitness, will certainly promote my healthy aging. But it will also create a positive mindset and increase my resilience. I know that I’ll be able to be independent. And that I’ll be able to do the things I want to do. That 4.5 mph workout speed is out of reach right now. But I’ll grow the goal incrementally. Perhaps lower the incline for the higher speed for a while. Perhaps go faster for a shorter period of time while I’m working up to the full duration of my workout. These are some of the possible milestones to work toward on the way to a bigger goal.

And I’ll continue to check in with myself as part of the goal to make sure it’s really something that will bring me joy and enhance my well-being. Doing a periodic brief sanity check is always a good idea. If working toward a goal is not making you happy, and if the achievement of that goal won’t cause you to pump your fist and say, “Yes! I did it!” then you need to find a new goal.

The achievement, even the anticipation of the achievement, of a big goal should bring you great joy. Every big goal should be broken down into manageable chunks. And those small steps should also bring you great joy.