General Health Archives - Page 17 of 31

Pull yourself out of the dumps

Some days are real downers. On those days, it’s easy to see how some may become chronically depressed. You’re so sad that even though you don’t drink to excess, a cocktail sounds mighty good. At 2:00 in the afternoon. Not even the sunshine can cheer you up. Your adorable dog doing something amazingly cute can only make your mouth turn up a little. You don’t see how you’ll ever be happy again. But it is possible to pull yourself out of the dumps.

I’m not a psychologist, so I can only use myself as an example. But I’m pretty average, so it works.

My personal trash heap – Time to pull myself out of the dumps

The pandemic is still running rampant, but fortunately vaccines have been approved and are available. But not widely available here. I’m lucky enough to live in a Village that has its own Health Department which has vaccine clinics available by appointment. However, the supply in my area is extremely limited and the demand far outstrips the supply. I’m so happy that most people in my area want to get vaccinated, but every time I learn by email that supply is available and try to make an appointment, they’re all gone. No appointments available at local pharmacies either. My friends have been vaccinated. My sister got her first dose. Even my 20-year-old neighbor got his. I know that I will probably have an opportunity soon, but in the meantime I’m sad and frustrated.

I hardly ever remember my dreams. But a couple of days ago I dreamed of my mom, who’s been gone for over 20 years. I miss her every day, so it was great seeing her. I woke up and tears started flowing.

When I add my newer physical ailments to these things, I’m even more sad. Every so often my thumb joint hurts like crazy and it’s hard to hold things in my left hand. It’s good that I’m right-handed, but it’s still painful.

Wallow? Not me…

So yesterday I felt myself wallowing. I decided it was time to pull myself out of the dumps!

I started with some deep diaphragm breathing. Sitting straight, bring air in through your nose and let your diaphragm inflate. Hold your breath for a couple of seconds, then breathe out.

Meditation is one step to pull yourself out of the dumps.

Then a little meditation. Just a couple of minutes. I use my own guided meditations. (I’m a fan of the water, so the River and Ocean ones are my favorites.) Eyes closed, seated comfortably – and not in the Lotus position. My knees don’t move that way.

A couple of shoulder rolls followed. It was my regular workout time, so I changed and chose a really sweaty routine. I’ve written about focus enough lately that you know I was completely into the workout. (https://fitness-over-50.com/2021/04/no-one-is-watching-so-just-do-it/ ) And it was done almost before I knew it. A nice warm shower made me feel almost human again.

And while I can’t say that I was happy after all of that, I was definitely less sad.

So, it is possible to pull yourself out of the dumps. And trying these methods is certainly more appealing than wallowing in your own tears.

Get focused, get happier

Is your brain like a birdie flitting around a cloud?

Some days are lost causes. You feel scattered, your thoughts are all over creation, you’re not getting anything done, and you’re unsettled. That could be because a weather front is coming through. Your significant other told you a big whopper. Your dog threw up on the rug. And your loss of focus makes you feel guilty for not getting things done. And you’re not happy.

Then it stands to reason that if you regain your focus, you’ll be happier.

So, how exactly can you get focused and get happier?

Lists!

My Google Calendar with Google Keep helps me get focused and get happier. — A portion of my calendar, with Google Keep to the side. It helps me get focused and get happier.

I’m a big fan of lists. I have multiple lists in my Google Keep. (If you use Google Calendar, Google Keep works with it seamlessly, as you would expect. You’ll see a portion of my calendar here, with Notes. And, yes, I have the Chicago Cubs games on my calendar so I can listen to games when I can.) Lists for every aspect of my life. Of course, some aspects overlap, so as long as you check all your lists when you have time to actually do something, you won’t miss anything.

If you prefer actual written lists – even better. You can carry it with you and not worry about battery life. As long as you have a scrap of paper and a pen (or pencil), you’re good to go.

Now, list all the things running around in your mind. For this exercise, just the big ones. We’ll do a deep dive into all the things flitting around bugging your brain at another time.

Tackle the big ones

Take a look at them. What’s most important? Do that. Then move onto the next. For however long you want to devote to this exercise.

Feel a sense of accomplishment?

Now, go sweat

And go exercise. Studies have shown that exercise improves clarity and focus. I’ve written about this before. Plus, when you’re done, you’ll have an incredible sense of satisfaction, having burned all those calories.

Or meditate. Or practice another mindfulness technique, like deep breathing.

You should be much more focused now. More able to face life. And that should definitely make you happier.

How do I motivate myself to work out?

You know that I don’t like to work out. I’ve said it before and I’ll most likely say it again. If I didn’t have to do it, I wouldn’t. So how do I motivate myself to work out?

I’ve talked about getting motivated before, about losing motivation, about getting motivated to start exercising, but I’ve been at this a while. What does it take to get me off the couch?

There are 3 things I think about when I need to get myself motivated:

1. It’ll be over before I know it.

How do I motivate myself to exercise when I don't want to

Once I start, I know that it’ll be over. 45 minutes is nothing. Some workouts are just 30 minutes. Once I push “play,” I let the instructor take over my brain. I release all thought and simply focus on the moves.

Unless the dogs get into it. Then I push “pause” and deal with them. Then I push “play” again.

The exercise programs I choose usually have very upbeat music, so it’s easy for me to get lost in the music and the movements and just concentrate on holding my stomach in, keeping my back straight, using the proper muscles – the workout itself.

2. If I don’t workout, then I’ll have to …

I know that I’ll feel guilty if I don’t work out, so I tell myself that if I don’t work out, I’ll have to do something that I don’t want to do even more. Like cleaning out the pantry. Or my desk. Something even lower on my list of things I don’t like to do.

In this case, exercising is the lesser of 2 evils. So I exercise.

3. That shower is going to feel so good!

The third thing I say when I want to motivate myself to work out is to promise myself a reward. Yes, that steamy shower with the fragrant body wash is a reward. It’s the incentive I give myself for getting as sweaty as possible. Any reward will do, but it’s a reward I give myself almost every day so I can’t go too crazy!

And that’s how I motivate myself to do something I really don’t want to do. Easy.

No one is watching

No one is watching – so just do it.

Judging at the health club

In the olden days – pre-pandemic, when gyms and health clubs were open and we could go to restaurants without thinking twice about it – if we joined a yoga or an aerobics or step class we might be self-conscious about how we looked. We were eager to burn calories or figure out that pose, but didn’t want anyone watching us. Years ago (before I discovered the joys of working out at home), I went to a health club or yoga studio. But when I joined a class, I couldn’t help but feel self-conscious. I didn’t look as fit or as well put-together as the other women. So I shrank back, took a spot at the back of the room, and did everything I could so that no one would look at me. That was definitely not maximizing my workout time.

Nothing to see here

Do you feel the same way? “There’s nothing to see here. Just a middle-aged schlub getting a sweat on. Don’t look.” I was making sure that no one was looking at me rather than paying attention to the instructor and trying to improve my form or get the choreography right.

All in my head

Of course, no one was looking at me. Everyone else was probably feeling the same way, no matter how I perceived them. And yet it seemed that all the perfect bodies in front of me were eyeing me sidelong and judging.

I knew I couldn’t be seen as confident or self-assured. No matter what I wore to the health club – whether it was shorts and a T-shirt or leggings and a yoga top – I was sure I looked frumpy and out of place.

Home workouts for me

No one was watching so I was able to focus and finally do the side plank star in my home workout area

Finally I realized that I wasn’t getting anything out of my health club membership and searched out ways of becoming fit at home. I set up a very small space for my workout area , bought a cheap set of free weights and invested in workout tapes. (Yes, VHS tapes at that time. I’ve moved on to DVDs now and pretty soon it will all be streaming.)

And I worked out in the basement. For the first time, no one else was around to criticize or judge. I could pay attention solely to what I was doing, and make sure that my form matched the instructor’s on the tape. I could focus on pushing myself while being safe. And being able to focus gave me the freedom to really get stronger and finally able to do the Side Plank Star (above).

And sometimes I put music on – really loud – and just move. No one else is around to see or make fun of my dopey dance moves. So I just move how I feel. And sing along. No one can hear just how bad I am.

Really focus!

At home no one else is watching (except for the dogs and they’re good at not judging), so I can really get the most out of my workouts. I can dress in a torn T-shirt and baggy shorts if I want to. Most importantly, though – I can really focus on what I’m doing.

Be a trickster and get it done

Your usual motivation is not working

It’s not easy doing things you’re supposed to do all the time. Being a goody-two-shoes is not fun. “Adulting” is not fun. And your usual motivating speech to yourself is just not working. Sometimes you just want to break free. Take your shoes off and run barefoot. Break out of the mold and be a free spirit. Run in circles on a mountain top with your arms spread wide, breathing in the clean air.

But you’re an adult…

But then reality sets in. You’re nowhere near a mountain. There are a million things waiting for you to do and no one else is going to do them.

So you look at that never-ending list of tasks and think to yourself, “I really don’t feel like doing any of this. I wish I was somewhere else. I wish I was someone else.”

But talking like that – even to yourself – is not productive. And talking like that to yourself can do more harm than good. Bringing yourself down is one step down into the abyss of depression.

So – how do you lift yourself up and actually be happy to get stuff done?

Trick yourself

So – be a trickster. Start by picturing your favorite place. If you like the beach, picture your favorite beach. Now picture yourself in your favorite place. Take a few seconds to enjoy that. For me, it’s sitting by the water with my feet up, my dog right there, and sipping an adult beverage. Feel the breeze. Smell the ocean. Taste the drops of bliss. Now picture the task of the moment that needs to get done. Don’t let yourself think about that.

Open your eyes and dive in. You’re still sitting on the beach, but you’re getting something accomplished. Of course, you know that you’re not on the beach. You’re sitting at your desk or couch, but you’re feeling the sensations of being at the beach. And those positive sensations will linger as you take on the task of the moment. Whether it’s writing a report or clearing the clutter. Your job will be that much more pleasant for picturing your sunny spot.

Get up and do it

If something is nagging at you, and you seem to always be thinking to yourself, “I really should …” Just get up and do it.

No matter the “it”

No matter what the “it” is – you’ll be so much happier and productive if you just get it done.

Exercise? Do it.

You tell yourself, “I really should exercise.” Get up, change into your workout gear, put some music on and move. Need something more structured? The next time you have 10 minutes free at your computer, search up some 30 minute workouts on YouTube and save the links on your Google Drive. Or subscribe to PopSugar Fitness. They’ll send you an email every day that usually includes a short workout on their site from a top fitness trainer.

Eat healthy? Do the planning.

You get take-out every night and you’re tired of it. “I really should cook something healthy for dinner.” This requires a little more planning but depending on what’s in your pantry, you can do it on the spur of the moment. Just Google “healthy eating recipes” and you’ll get too many choices. You may want to take a close look at a few of the recipes you find with this search for the future. Save your favorites, make a shopping list from them and you’ll be set for a few days.

Organize the closet? Start now.

Every day you reach into your closet and encounter a tangle of hangers and clothes and you think to yourself, “I really should clean out my closet.” That prospect can be overwhelming. The good news is that you don’t have to do it all at once. It may be cathartic to clean out an entire closet at once, but that can take hours. If you don’t have hours to spend on the task, take 15 minutes and grab a handful of that tangle. Only save the items you absolutely positively know you’ll wear again. The others go in separate bags to donate and pitch. During this process you’ll have more of a mess, but it will give you more motivation to finish.

Yes, Nike has it right – this isn’t the first time I’ve used their slogan: https://fitness-over-50.com/2020/12/just-do-it-and-that-means-exercise/

Get up and do it.

Get one thing done. What a sense of accomplishment! And it will give you a reason to do it again tomorrow.

It’s OK to be a little scared

It’s OK to be a little scared and to go outside your comfort zone every day is a good thing. Just a little. It’s all too easy to stay in your rut and not try new things. But that, more often than not, leads to insulation and isolation. And we’ve had enough of that in recent months. We’ve been quarantining and isolating, working and schooling from home, zooming with friends, relatives and colleagues. At first we were all in shock – most of us had never experienced a global pandemic and its repercussions – and were terrified to stick our noses out of our houses.

And then time went on. Social distancing and masks became part of our everyday lives. We set up a little area to work from. Set up accounts with our grocers or delivery services. Cooked more but sometimes had food delivered. And we adapted. Now these things have become routine.

Remember social interaction?

As more people get their vaccinations for COVID, we can start getting together. First in small groups. How will you get together? It will be Spring soon – and it’s the perfect time to do things outside. Meet friends at a park, at the zoo. Take a walk. Have a picnic! All things we haven’t been doing for the last year. Be safe, but be brave.

Try a new recipe

If you’ve been eating the same kinds of things for months, it could be time to try something new. Be adventurous – try a dish from a culture you’ve never tried before. there’s a different ethnic restaurant near you that delivers – give it a try. It’s just one meal. Or look online for a new recipe that looks interesting. Use herbs and spices in different combinations. You might be pleasantly surprised. We’ve been cooking chicken on the grill (when it’s accessible – without snow on it!) using a new spice blend on it. Delicious!

Applies to your fitness goals

I've added more jumping to my exercise routines. The key is landing safely.

Being brave and going outside your comfort zone applies to your exercising too. I’ve been adding more jumping in my exercise routines. The key is landing safely, with soft knees!

If you’ve been diligently exercising at home, you might want to try something outside. As the weather gets nicer, outside walks rather than on the treadmill might be enjoyable.

Or try a different kind of exercise routine. Perhaps you’ve wanted to try a different form of exercise. Search YouTube for examples and you might find an instructor you really connect with. And another article about mixing up your exercise routine.

Try a different dance move. How about a different culture’s music. Or a different era’s music. Like TwinsthenewTrend on YouTube: https://www.youtube.com/channel/UCopm4iCRGWS6PkLB8uDe-Wg You might like it – got a good beat, easy to dance to, give it a 10! These guys have been trying music from our era, and loving it.

We’ve been inside doing the same old things long enough. Be daring (just a little) and try something new.

Still anxious and stressed?

If you’re still anxious and stress, you could have GAD. That’s “Generalized Anxiety Disorder.” Yes, everyone is stressed these days. Combine a global pandemic with the country’s economic woes, and top it off with horrible weather – that adds up to a whole lot of stress. I wrote about stress a few months ago and some ways to deal with it. Stress hasn’t gone away. But regular, everyday stress could become bigger and turn into something that needs professional treatment.

An expert defines the terms

Angela Casper, licensed clinical social worker and behavioral health services coordinator at Advocate Illinois Masonic Medical Center in Chicago helps distinguish between run-of-the-mill stress and Generalized Anxiety Disorder (GAD) requiring treatment. GAD is defined as excessive worry and anxiety for more days than not during a six month period. This worry and anxiety is not focused on anything in particular – not work or home life, a specific event or anything else. This stress can also cause severe impairment of daily life or job performance. Casper says that sufferers describe this stress as “free floating” and can’t really pin down any feeling specifically. If this sounds familiar, you’ll want to pay attention to the frequency of your anxiety symptoms and your difficulty functioning because of them. If you can’t do the things you want or need to do, then you might need to visit a professional.

Anxiety reducers:

If you're feeling anxious and stressed, meditation could help.

But if you’re unsure as to the severity of your symptoms, or just want to decrease your anxiety, Casper recommends trying these things:

Prioritize basic self-care activities and routines.
Maintain a consistent sleep schedule.
Maintain good nutrition.
Reduce caffeine consumption.
Be sure to take your prescribed medication.
Practice relaxation techniques like deep breathing or meditation.If you’re new to meditation, try a guided one like my “Garden meditation.”
Get regular physical exercise.
Acknowledge and express your emotions – journal them if nothing else. A journal is your safe place – you can write anything down and not be judged. No one else will see what you wrote. I’ve created some lined journals, available on Amazon.
Practice acceptance of yourself and others.

This is a stressful time, there’s no doubt about it. So whatever you do to reduce your own stress is worthwhile. And if you need to, talk to a pro. There’s no shame in getting the help you need.

Walk like a penguin?

You remember that old (1986!) song by the Bangles – “Walk Like An Egyptian.” The video showed performers doing fun, light steps, with straight legs at first, then a deep bend in the knee. Well, don’t do that in the winter. Instead, walk like a penguin to prevent falls! That’s the best way to keep your balance on slippery surfaces.

Freezing and melting and refreezing

This winter has been rough. Here in Chicagoland, February has been extremely cold and snowy – we’ve had about 30 inches of snow this month. But the last few days have been warmer, so there has been melting and refreezing. And those refrozen pavements are extremely slick. The last thing we want is to fall on the ice.

Penguins have it right

In winter time, walk like a penguin to prevent falls.

Think about a penguin’s anatomy – they have a very low center of gravity and their legs are short. When penguins walk they hold their wings out to the side. And they hardly ever slip on the ice and snow they live on. So, the best way to stay upright on slippery surfaces is to walk like a penguin:

Think “heavy.” We can’t do anything about where our actual center of gravity is, but focus your weight in your hips.
Keep your center of gravity directly over your feet. Don’t lean forward or back.
Don’t bend your knees much when you walk.
Take short steps.
Point your feet out a little bit.
Don’t transfer all of your weight to your front foot at once.
Go slow.
Hold your arms to the side.
Waddle – shift your weight side to side with the foot that that moves.

The Mayo Clinic even wrote that walking like a penguin is the best way to stay safe on ice: http://www.winmedical.org/press_room_article/walk-like-penguin-avoid-wintertime-slips-falls/

Every year the “memes” make the rounds of social media. But that’s because it’s good advice. So pay attention to those fun diagrams. And for more tips on preventing falls, see: https://fitness-over-50.com/2017/07/prevent-falls-my-interview-with-kathleen-cameron/

Dead battery

I had to replace my car’s battery last week. It was old, hadn’t been used much in the pandemic, and was close to dying.

Pre-COVID, I was on the move several times every week. Classes, practices. Occasionally a road trip to a dog competition or even a major road trip for a working vacation. But after the lockdown, I didn’t go anywhere more than 2 miles away, or do anything.

My car is about 9 years old, and it was still on its first battery. It had regular maintenance, and it had been used to travel many miles every week. But the travelling stopped. The battery didn’t get much use and was dying.

A metaphor

We can use my car’s battery as a metaphor for our bodies. With proper maintenance and a great deal of good use, we’ll thrive for years. With maintenance but lack of use, we’ll fade away.

We’ll see our doctors regularly, have all the prescribed tests. We’ll get the healthiest, freshest foods. We’ll listen to the top podcasts and improve our minds. But without the use, our bodies will wither.

Use it or lose it

That old maxim is true. We’ve got to use our muscles or they’ll lose strength. We’ve got to use our bones or they’ll crumble away. We’ve got to use our heart or it will be subject to decay.

Move it

Don't let your body be like my dead battery. Use it or lose it.

Exercise is like a road trip for the body. Back in the good old days on a road trip I would drive for 8 hours a day, making pit stops every couple of hours. Exercise is not quite like that, as we only really need a few hours a week.

But exercise is crucial for a body that will last and get us through everything we need it to.

We need strength work for our muscles and bones, and cardio for our heart and lungs.

And it’s all good for the brain. Exercise has been shown to improve memory and focus. It helps us sleep better at night. Read more: https://fitness-over-50.com/2018/04/more-reasons-to-exercise/

So, don’t be like my car’s battery. Use your body or you risk losing it.