General Health Archives - Page 13 of 30

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.

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.

We can no longer skip blithely through life

As we age, it seems like everything requires a concerted effort. When we’re young, (or perhaps just in retrospect), we skip blithely through life. But now, no more skipping. If we’re concerned with healthy aging, we have to focus on our actions.

The world is crazy

The world is a crazy place right now. The global pandemic is going strong. Global warming has caused famine in one part of the world, yet some do not believe that people have caused it. Many world economies are in trouble. There are supply chain issues and shortages all over. As a result, prices are skyrocketing. Media keeps blasting at us from every direction. To keep from going crazy ourselves, we must focus on our actions and on how we want to direct our lives.

Our metabolism isn’t the same as it used to be

My metabolism never allowed me to eat whatever I wanted and not gain weight. I was a fat kid, started out a fat teenager but then really focused and lost weight. It’s been said that some people can actually eat anything up until the age of 40 or thereabouts, and then their body caught up. In order to stay at a healthy weight, even those lucky skinny youngsters had to watch their diet as middle aged adults. (Poetic justice?)

Focus on our actions for healthy aging

For healthy aging, we strive to preserve what we've got and improve what we can if we focus on our actions. — Preserve what we’ve got…

Part of healthy aging means that we have to preserve what we’ve got and improve what we can. Nature takes some things away from us as we age, like our hearing and eyesight. It also takes away muscle mass, bone density and our sense of balance. We can intentionally improve our muscle mass and bone density by doing weight-bearing and strength exercises. And we can improve our sense of balance by actively working at it. We can even improve our balance with just a couple of minutes of exercise a day.

We all strive for healthy aging. If we focus on our actions, we can achieve it. So we may not be able to skip blithely through life, but we can still skip toward a better future.

Get excited about exercise

Last week was about food. I’m always excited to try new cuisines. No matter the recipe it’s usually possible to make it healthy – cut out excess fats and sugars, substitute another vegetable for a starch. This week is about exercise. It’s time to get excited about exercise!

I’m not a fan of exercise

I get excited about exercise because I can exercise.

If you’ve read any of my posts about exercise, you know I’m not a fan. I exercise for the benefits I derive from it, like reducing bad moods and depression. (More reasons to exercise!) It also improves memory and cognition, and increases endurance. Those are definitely reasons to get excited about exercise.

The Centers for Disease Control says that physical activity is essential for healthy aging – but how much exercise is recommended? If you’re up to vigorous-intensity aerobic activity, then 75 minutes a week or more should do it or 150 minutes of moderate-intensity activity. A couple of days of strength work should always be added too – for our muscles and bones!

But I am able to do it

The fact that I’m able to actually move my body to exercise vigorously is a reason to celebrate. I’m not a professional fitness trainer. I was never in the fitness field, in any capacity other than a cheerleader or motivator. My background is in accounting. But, I’ve exercised regularly for years and as a result am able to do the activities I want to do. And that is a reason to get excited about exercise.

So get excited about exercise!

I want everyone out there to be able to take a walk with the dog or the grandkids when they want to (weather permitting, of course). To walk around the mall. When you can’t find a parking spot close to a building, walking from a remote corner should not prevent you from carrying out your errand. Yes, the knees might creak, and it may take a few seconds to unkink the back, but once you do, there should be no stopping you.

And that’s a reason to get excited about exercise.

An ending is a time for reflection

An ending is a time for reflection, and the end of the year is no exception. I don’t much like to look backward, but the year-end is a natural time to do it.

No looking backward

I don’t like to look backward because the past is done. If it didn’t go well, there’s nothing I can do to change it. If it did, well, that’s great, but you can’t live in the past. But if you’re going to look back, the end of the year is the time to do it.

No resolutions

I also don’t like to make resolutions. “I resolve …” has a negative connotation. More often than not, the sentence continues, “… to not eat sugar.” Or “ … to work out every day.” But, really, how realistic is that? I don’t believe in absolutes – I believe in moderation. Everything is a possibility in moderation. Chocolate? Definitely. Financial stability? Working on it. A little bit at a time, and everything will get done.

But an ending is a time for reflection. Take a look back. Look at the good, the lessons learned, the things we wish we’d done differently.

And if there’s an ending, it follows that a beginning follows. I like the idea of a fresh start. Clean slate.

Be smart and plan

An ending is a time for reflection - and highlighters are tools for the next step - looking forward. — Highlighters are great tools for categorizing my brain dump.

But to ensure that my year starts the way I want it to, I have to be smart and plan for what I want to achieve. So I start with a brain dump. This can take me a while, because I have many, many thoughts flitting around my brain. They’re the ones that keep me up at night. Get everything I have to do, want to do, or think I might need to do, down on paper. I find that actual paper and pen (or pencil) is most useful for this exercise. Sometimes taking a walk around the house can spark a reminder. There are no filters with this – get everything down so there are no stray thoughts in your brain. Now I classify everything. Business-related, personal, dogs, or anything else. Colored highlighters are helpful with this.

Now for every classification, prioritize. Things that are urgent, necessary at some point, and the “It would be nice” priorities.

Look at the big picture

Take a couple of days for this. Make sure you take into consideration the things that you really want to accomplish in the coming year, or quarter, or month. Because you can do this exercise whenever you need to. Any given Wednesday is fine, or at the end of a semester, or the start of a week. It could be that you decide to take a different route in your business or things happen in your life that change your direction. No matter – you’re not tied to a specific date.

An endings is a time for reflection, and a time to look forward.

Have fun this holiday season

Have fun this holiday season! Loads of fun! Never, ever moderate your fun. That’s what the season is about – fun and family. Cherish your time with loved ones. Enjoy every moment you have together. Watch that cheesy old movie. If you have snow, go out and build a snowman with your siblings – you’re never too old to build snow people. Or have a snowball fight – no rocks, though.

Watch the whipped cream…

And then when your toes are all cold, go inside and enjoy a hot beverage. Warm up from the inside – tea warms me up the fastest. Hot chocolate cools down too quickly – especially with cold whipped cream. (It does sound good to me, though…)

For people like me who’ve struggled with my weight my whole life, I keep a calorie count in my head of what I’m consuming. Hot chocolate with whipped cream has more than I’m willing to spend. I’d rather save those calories for something else.

Never, ever deny yourself!

I always say, “Moderation in everything” and I never deny myself anything I really want. But I have to really want that something if it’s super-high in fat and / or calories. Much of the time when I think I might want something, I do something else for a few minutes and after that I don’t want it so much anymore. In the hot chocolate example – what’s for dessert? If that’s something I’d rather have – like chocolate cake, I’ll skip the hot chocolate or the whipped cream and save those calories for dessert.

Don’t rely on food for happiness

I’ve learned that most of the time food is not the thing that makes me happy. Sure – I’m happy when I’m eating our Pasta Bolognese or pizza from my favorite pizzeria, but I don’t need food to be happy.

If one of your goals is to be fit, an essential part of fitness is eating right. And chocolate – anything – in large quantities cannot be considered eating right! Once in a while a major chocolate indulgence is great (and a little chocolate every day is a necessity!), but if you’re trying to get fit, a daily sundae is out.

Happiness must come from things other than food for us to become fit, healthy and happy. In fact Deepak Chopra told Oprah Winfrey that true happiness comes from within – aiming for internal fulfillment rather than external fulfillment, giving to others, and appreciation for natural beauty, among other things.

Have fun this holiday season – be happy with your family and other loved ones. Gain fulfillment from your surroundings – go outside for walks. Enjoy the world.

Don’t overthink it

It’s easy to do – we’ve all done it. Twirl an idea around in your head and not act on it. I’ve done it more times than I care to admit. You think about it, approach an idea from all different angles and sort out the “What if’s …?” and not do anything. It’s called “analysis paralysis” – when you think about something for so long that nothing gets done. Here’s some advice: Don’t overthink it.

So you think you have a great idea. It doesn’t matter what context it’s in. You have this idea and start thinking about all the eventualities and then you decide it’s not so great after all.

But what if it is and you just over thought yourself right out of acting on your idea? You’ve spent so much time thinking about it that it’s impossible for you to act on it. And then you feel guilty about spending time on nothing.

You’re never not going to have ideas

So – here’s the plan. You’re never not going to have ideas. We’re people. We think. That’s a good thing. But a while ago you set goals for yourself: Set goals – big and little. So you don’t overthink this idea – ask yourself first if this idea fits into your overall plan. Will it help you achieve a goal you set for yourself? If not, then move on. Unless the idea is so attractive to you that you can’t put it aside.

Don’t overthink it – don’t think

If your new idea is still appealing, let your mind go blank for a little while. Just forget about it for a few minutes. Then come back to it and think about how to go about this idea. If a really great plan comes to mind – revise your goals and go for it!

Give it a time limit

If you keep cogitating about this new idea and whether or not you should go for it, give yourself a strict time limit: “I’ll decide whether or not to go for this by noon on Thursday.” You’ve given yourself a deadline. Act on it.

Go for the gut feeling

And when all else fails – write down your options on small pieces of paper. Fold them up and shuffle them around. Pick one. How do you feel about it? If your gut clenches, it’s the wrong decision.

Now, don’t overthink it. Go do it. Plan for it. Embrace it – whatever that “it” is.