General Health Archives - Page 2 of 30

Get uncomfortable to get motivated

Discomfort is only uncomfortable until it becomes comfortable. Get uncomfortable.

Get uncomfortable to achieve your goals

And that’s another way of saying that you should get uncomfortable so that you can achieve your goals. Discomfort happens when you reach for something that’s beyond your grasp now. Like running. When you start running, even after warming up with some stretches and walking, it feels odd and uncomfortable. But when you keep on doing it, even during the same session, running becomes more comfortable. You get used to the motion. The first few times the motion may not seem completely natural (for me, it’s still not natural), but it’s not as uncomfortable any longer.

Embrace discomfort to grow

Some athletes embrace the pain they feel when training, so that they can move past it and improve. I don’t relish pain of any sort. The most I want to feel in my workout is discomfort, and even that is a stretch. But the idea is the same. In order to grow in any endeavor, many feel that it’s necessary to challenge yourself. The challenge can then lead to increased motivation to succeed. In fact, Stanford professor Carol Dweck in her book Mindset: The New Psychology of Success, reveals that students with a growth mindset, that is the belief that they can grow and develop, outperformed their peers with a fixed mindset.

Challenge yourself and succeed

It’s not just in learning more that we succeed by challenging ourselves. In the running example, we can grow – that is, run faster and longer – by pushing ourselves a little more each time we run. That is, get uncomfortable a little more. At the end of a few sessions, that little push becomes more comfortable, almost natural, and then we can push even more. Challenge ourselves a little more. This starts with a single push of the up button. When I’m at the maximum speed I did last time and it doesn’t feel too bad, I just push the increase speed button one time. Increase my speed by just one tenth of a mile per hour. Not too bad. Not even too noticeable, in fact. And I don’t sustain that for long – just a minute, maybe less.

I’ll keep the same maximum speed for a few days until the increase is indiscernible. And then I’ll do it again. It does help to journal my workout – my average speed, maximum speed, how it felt, when I feel I can push it again. If you just want the bare bones of a workout tracker, download the Basic Workout Tracker today. If you want more, check out the Fitness Journal and Tracker which has pages for nutrition and, my favorite, goal planning and tracking!

Challenge yourself more to achieve more

So, get uncomfortable. And soon the concept of pushing beyond boundaries becomes the norm. Then you can push more. Challenge yourself more. You’ll be amazed at what you can achieve. It doesn’t happen overnight. But it will happen. You’ll become more resilient. When things in your life go sideways, you’ll think, I’ve achieved so much, I can push through this. And your resilience will make you more optimistic and ultimately happier, which means good things for your healthy aging.

Get uncomfortable. And you’ll go far.

Dive deep into the cause behind your lack of motivation.

We’ve all been there. “Just not feeling it.” It seems like your lack of motivation is chronic. You wake up thinking, “Today’s the day! I’ll work out. And I’ll eat right! It’ll be great!” And then you sit down and … nothing. Or you promise yourself that today’s the day you start writing. You know you have a book in you and it’s going to start emerging today. But from one day to the next your motivation seems to be nonexistent. You have no energy for the goal you thought you wanted. You’re doubting your ability to do it. And you ask yourself, “Why? Why can’t I get it done?” It’s time to dive deeper into the cause behind your lack of motivation. Try to figure out what’s causing you to lose motivation.

Bored? Stressed? Overwhelmed?

According to Betterhelp.com, “boredom, stress, burnout, feeling overwhelmed, and a lack of clear goals can lead many people to a lack of motivation. Setting small, achievable goals, practicing self-care, changing your environment, and turning to others for inspiration can be helpful in regaining motivation.”

So, if you’re bored and stuck in a routine that no longer inspires you, it may be time to do something a little different. Shake up your routine and start your day differently. For example, if you’re like me and eat the same thing for breakfast every day (OJ, coffee, chopped tomato and hard boiled egg), have something different. (Today I had cottage cheese instead of an egg. Yay for me!) Just a little change can affect you in a big way.

Give yourself a break

If you’re feeling burned out, it’s understandable. These days we’re all feeling overwhelmed and stressed by politics, the economy, and in some places the weather. Take a step back and do something good for yourself. Turn off your screens for a while and give yourself a break. Read a few chapters in a book – and not on an ereader. Go exercise.

Can’t focus? Maybe you need clarity

If you can’t seem to focus, or what you actually do is underwhelming and uninspired, it could be that your goal is unfocused. Assess your goal. Make sure that it’s specific enough. That you can quantify the end result. Go back to your goal creation worksheet in your Get It Done Guide and follow the steps precisely. You’ll end up with a goal that’s achievable. (Download this worksheet today if you don’t already have it and get started on planning your goals.)

And when you have an achievable goal, your lack of motivation will disappear. You will wake up energized and ready to work on your goal. You’ll have created actionable steps that are easy for you to follow and you’ll see results.

Making plans is for the strong

It occurred to me the other day as I was planning out a series of posts that the future was going to happen. It takes a certain kind of strength to plan for the future. Strength of will, and strength of being. You trust that some things will happen, and other things might. That requires a great deal of resilience – trusting that you’ll get through whatever life throws at you. Making plans is for the strong.

It’s not necessarily about strength training

I’m not talking about increasing your poundage for strength training when you exercise, although that’s a worthwhile goal as well. The fact that we plan at all means that we are optimistic that we’ll have a future. That we’ll be capable of performing the tasks in that plan. And we’ll actually want to see that plan to its completion.

Planning is resilience

That’s resilience at its core. Making plans and following through on them also requires strength of will. For example, say you want to move to a bigger house in eight months. That’s your goal. What’s needed for that to happen? And here’s where your planning skills take over. You’ll need to put aside a sufficient down payment. The house you’re living in must be sold, unless you’re renting. So any repairs and upgrades need to get done, unless you go sell your house as-is. And you need to find your new house. You’ll put intermediate steps and dates on all that, and put your plan into motion.

That’s a big plan. You think you’re not strong? The fact that you know that you can accomplish all of that means that you know you’re capable, you have the resources to figure things out when they go a little sideways and still come out on top.

Making plans is for the strong. You make plans so you’re optimistic for the future and you’ll be healthier going forward. Your resilience makes it possible for you to smile through adversity, essential for your healthy aging.

How to Not Stagnate

I love to read. No surprise there, right? I was a bookworm growing up (in fact my favorite bookmark is a pink plastic worm that clips over the page!). If you needed me, just look in my room and I’d be reading a book. And now, there’s nothing I love more than setting aside a few minutes (okay, an hour) and delving into the current book on my nightstand. And that’s fine – to take a little while for your favorite hobby for a break. It’s sure tempting to read good books all day long, but that’s not how you get things done. That’s not growing, it’s standing still. Here’s how to not stagnate.

Ground your emotions every day

When you want to be your most productive self, the last thing you want is for your thougths to wander in a million directions. It’s easy for that to happen, with today’s focus on screens and newsfeeds. But to be productive and not stagnate, you need a clear mind in order to focus. My mind has a tendency to wander, so I just close my eyes and pull my thoughts in. I focus on a single thought. I take time when I get up in the morning to wash, take the dogs out, and give all of us breakfast before I turn on a single screen or check any email account. And, yes, I do read a few pages in my book at breakfast.

Daily discipline

Clinical psychologist Tricia Wolanin, PsyD, agrees that a daily discipline can help you focus for the rest of the day. She also recommends starting your day with intention, asking how you want to feel and what you want to accomplish that day. Setting that intention will also keep you going – and growing.

Set one small goal for the day

When I get to work, I make my list for the day, and at the top is one small thing I want to get done today, like check for orders on the site, or file the invoices from last week. I focus on that one thing, do it and feel accomplished. Then I’m ready to tackle some more meaty tasks. I recently wrote that we should write what we want to do. I take something from that list, and the steps that I think I can accomplish today, and write that on today’s list. And that keeps you going, and growing, and also helps you to not stagnate. Just because we’re getting older does not mean that we should cultivate moss on us. We’re growing, we’re resilient, and we’re all in for our healthy aging, too.

What is core stability?

What is core stability and why is it important?

In almost every post I make about balance, I emphasize that a strong and stable core is essential. A strong core, I get. I understand strength. But what is core stability? Why do I care?

Core stability means that your core helps your spine maintain control when you move in different directions. For example, if you raise your arm, your oblique muscles in your abdomen are engaged. When we rotate our shoulders, a stable core holds us upright.

Everything inside us is connected. I want a stable spine so that I can sit and stand upright, and not to mention, breathe. When our spine is straight, it’s much easier for us to take a breath. You can try it yourself. Breathe when you’re hunched over, like you do at your desk. Now straighten your spine and breathe. Better, isn’t it?

So a stable core means a stable spine.

A strong core helps my back pain. I suppose that having a stable core helps with that as well, because when I’m bending over, I have to stabilize in order to stand up again. And that strong core, holding tight, means that I’m less likely to tweak my lower back.

I don’t think there’s any pain worse than lower back pain. I have sciatica and bursitis in both hips. When my sciatica flared up and wrapped around the bursitis, I couldn’t move. Or, rather, it was like I was moving through something the consistency of ice cream. I was moving, painfully, and extremely slowly. Because it hurt. Heat didn’t help a lot, and neither did ice. I lived with it, and apologized for being so slow. When your back hurts, you can’t do many things that you want to. It’s agony getting in the car so traveling is out of the question. Even mundane tasks like grocery shopping can be an ordeal.

When I did my research on balance a number of years ago after the fall that triggered the bursitis, I also learned that having a strong core could ease back pain. You can bet that as soon as I could move, I focused on core strength.

So, how can you improve your core stability?

Nothing in the studies I’ve read has indicated that there are separate exercises for core stability. Work the core strength exercises, and the stability part gets thrown in. Bonus.

Start planning your future

If you’re at the point in your life where you’ve retired from work and you don’t feel like seeking other work, you may be feeling at a loss and you’re searching for direction in your life. You’re asking yourself, “Now what?” We all need direction and focus in our lives. I know of too many people whose work was their life. They looked forward to retirement but then did not have anything planned for afterward. Then, without a reason to make an effort every day, shortly after retirement, they passed away. In fact, there have been studies that show that people (especially men) who were more tied to their work tended to die sooner after retirement. That struck me as so sad. I don’t want that happening to anyone else. So, if you haven’t thought about a future past a specific date, it may be time to start planning your future.

Leave a legacy

If you have children and grandchildren, you may want to leave them a legacy of some ways that you’ve changed your corner of the world. Perhaps you’ll leave a legacy of service to your community – if you do volunteer work with some charities in your area. Or if you’ve done some interesting things in your past, you’ll write a book.

Create goals for your future

You know I’m big on achieving goals, right? I’ve written about how to create goals for ourselves, and then how to make sure we achieve them. The same goes for any plans you make for your future. Now, the thing is, your time is probably not as limited as it once was. If you want to write that book, create that goal! If you want to volunteer for the organizations that you care about now, set that goal for yourself. Start planning your future. Me? I chose to create businesses and work at them. But in the meantime, I have written a couple of books and taught some classes. How?

I wrote a book

When I had the idea to write a mystery novel, using the framework in the Fitness Over 50 Get It Done Guide, I set my timetable. A cozy mystery novel should be 50,000 words or more, so I set the goal of 500 – 1,000 words a day. I’m a quick typist, so I knew this was doable. I knew that I didn’t have time during the day to write, so after thinking about it, I decided to use my early awake time (when I’d been playing Spider Solitaire) more productively. Instead of waking up naturally, about an hour before my real alarm, I set a second alarm. I set up my lap desk and Bluetooth keyboard and opened a blank Google Doc. First thing – a story idea and outline. Next, characters. Then, I started writing. I set a goal to write the novel in three months. Completely doable. And the first novel is available now.

Volunteer!

If your days are more free, then go ahead and write your memoir. Volunteer. How to volunteer? First – think of the things that you’re passionate about. Then, do some research on organizations in your area. Next, give them a call or email. Most non-profit organizations love people who want to donate their time. Write your ideas down and follow up. Be sure to actually write things down so that you don’t forget. Setting your thoughts down with pen on paper reinforces the memory.

If you want to travel, make sure that you’re in shape to do all the walking that you want to do. Make fitness goals a priority. You’ll also be working on your healthy aging and your resilience. You’ll be more confident and ready to take on the world (so to speak).

Most important – start planning your future now. You’ll find happiness in fulfilling your dreams. You’ll have a sense of purpose and won’t dread the long days after retirement.

Start walking to have a big impact on your health

The concept of beginning a fitness routine is daunting. If you haven’t been exercising, it’s a monumental change in your life. Perhaps you got the talk from your doctor, or maybe you’re not liking the way you look or feel and know you need a change. I’ve talked about all the benefits that exercise can give you. You’re saying, “but that means I have to get all sweaty and out of breath. Nope – start small. The good news is that walking qualifies! Start walking to have a big impact on your health.

But walking is boring!

But, you’re saying, walking is boring! Just one foot in front of the other. I thought you (me) said that I should pick an exercise program that I like! Correct. But, as I’ve said before, it’s not the exercise that has to be fun, necessarily. It can be what goes along with the exercise. Yes. Walking is boring. I dislike running. But there I am on the treadmill twice a week. Why? I found that listening to audiobooks keeps my mind off the actual running part and on the action that’s going on in my ears. The same can hold true for walking outside. Listen to a book. Listen to music, if that keeps you going. Or, talk to a friend. Better yet, walk with a friend and catch up in person.

What makes walking so positive?

So, how can just walking have such a positive impact on my health? “Walking is a great exercise not only for physical but also mental health. It provides repeated resistance to the muscles and bones of the lower body which helps them to stay strong,” says Megan Stuteville, an American College of Sports Medicine (ACSM) certified personal trainer. Your joint mobility improves in your hips, knees and ankles. And here’s a big benefit: walking also increases your daily energy store. I know, it doesn’t make sense but it’s true. The energy you expend actually increases your available energy. Your cardiovascular health will improve, and you may even start sleeping better. Plus, walking is easy. Everybody can do it. And as we age, it’s more important than ever to exercise to keep our bones strong.

Do we really need to take 10,000 steps?

So, how many steps do we need to take to get these benefits? We’ve been hearing that we need to take 10,000 steps every day. That’s a lot. Research has actually shown that we start getting benefits when we hit about 8,000 steps. That’s about four miles. But, don’t forget – you can count all the walking you do during the day. Even to the refrigerator from the couch, and taking the dog to the backyard to do his business.

So, start walking to have a big impact on your health. You’ll feel better knowing that you’re doing something good for yourself.

Good form in exercise

Good form for the win!

Last week I gave you tips for maximizing the effectiveness of your workouts, and one of them was to make sure you have good form. So why is good form in exercise important?

This morning I did my Pilates workout with a resistance band, and noticed that the instructor was continually reminding the class of the proper technique. Breathe in when you do this, make sure your abdominals are pulled in, and make sure your back is straight. Why is it important to have good form?

Avoid injury

First, and probably, most important, it’s important to maintain good form in exercise so you don’t injure yourself. I’ve talked about avoiding back pain by tightening my core – there it is. Make sure your back is straight and not twisted? Again, good form. When you’re exercising with good form, you avoid strains, sprains, tears, twinges, and all sorts of nasty things. When you’re doing squats, making sure that you can see your shoelaces when you look down ensures that you’re protecting your knees. And that’s something we all need to keep in mind for our healthy aging.

Focus on targeted muscle groups

When you have good form when you exercise, you know that you’re targeting what you’re supposed to be targeting. You’re using the muscle groups that you’re supposed to be using. And you’ll get the maximum benefit from the exercise. Like this morning, during my Pilates workout, the instructor emphasized during a few of the exercises that the shoulders should be back and down to work them properly. I’ve had experience with shoulder injuries, and the last thing I want is to re-injure the joint. So I made extra sure that I followed the instructor’s direction.

Optimize time

When we really focus on having good form in exercise, we’re truly getting maximum benefit from minimum time. I don’t have time to waste and neither do you! So let’s get strong with good form.

3 Tips for getting the most out of your workout

No one likes to waste time. I certainly don’t. So how can I make sure that I get the most out of my workout? You know that I’m not a fan of exercise at the best of times. So if I’m going to do it, get changed, sweat and get all out of breath, I want to make sure that my time is not wasted. If I’m motivated enough to put some time in and exercise for my healthy aging, I’m going to make sure it’s time well spent. Here are some tips to make sure you’ll be getting the results you want.

First: focus

Make sure you’re being intentional with your movements. It’s really easy to just go through the motions, especially if you’re enjoying the music. So pay attention to what you’re supposed to be doing. If it’s jumping jacks, make sure that you’re landing with bent knees in a squat. That way, you’re working your legs to the max! If you’re doing biceps curls, make sure you’re using the right muscles. If you’re running, tighten your core and hit with your heel, ball, and toe last of all. Be intentional with your movements.

Pay attention to form

The last tip and this one are linked. Make sure your form is on point. If you’re going through the motions with sloppy form, then your workout is for nothing. When you flex your biceps on a curl, you know that the right muscle is being worked. If you’re doing a Pilates workout, make sure that you’re inhaling when you’re supposed to and that your core is tight throughout the workout.

Keep distractions to a minimum

When you get a call, you know how long it takes you to get back to a productive mode? About five minutes. When I’m working out, I don’t have five minutes to waste on getting back into the groove. That’s part of what I use a warmup for. If your phone rings and you’re exercising, ignore it. They’ll leave a voicemail message. Put the dogs in another room. I put my dogs in their crates. (They’re all crate trained and get treats!) They can still watch me, but they’re not in kicking range. Distractions are time-wasters. When you’re not distracted, you’re not able to focus as well as if your full attention is on what you’re doing.

So, even when you’re doing a shorter workout – okay, maybe especially if you’re doing a shorter workout! – you’ll get the maximum benefit from minimal time. And that’s my goal when I’m exercising.

Are you lying about your exercise routine?

I’m not on social media much, and when I do feel the urge to see what’s happening, it’s usually on Facebook. I do get lots of emailed newsletters, though, and something struck me this week. One of the fitness platforms I follow did a survey on Instagram and found that, despite the posts showing lots of exercise going on, people lie about their exercise routine. Apparently some people post gym selfies but aren’t really working out. And that makes me sad.

Why aren’t people working out

Why does it make me sad that people lie about working out? Because they’re not really getting the benefits that they could be from exercise. Data collected in a study done by Journal of Family Medicine and Disease Prevention found that people aren’t working out most commonly because of time constraints. Granted, it takes time to go to the gym, change, exercise, change back and drive back to work or home. And sometimes exercise is the least of it. But you can get in a great workout in 20 minutes at home. I know that 20 minutes is about the outside limit for my dogs getting a good nap before they get in my way. If there are kids, you can get your workout in early or late, or when the children are down for naps. The key to having effective short workouts is that you exercise with intensity and focus.

Lying about your exercise routine hurts you

PS Fit asked its Instagram followers who actually do work out why they exercise. It’s no surprise that many responded that they exercise for their bone health, increased mobility and energy. Many replied that they exercise to benefit their mental health. And still others exercise to increase their resiliency and to provide stress relief.

Why do I exercise?

Besides burning a few calories to justify pizza for dinner, I exercise to be a nicer person. So, I lean into the mental health aspect of exercise benefits. Exercise makes me happier and easier to live with. All of which I want to have continue.

Don’t lie about your exercise routine. Be honest with yourself above all. If you don’t feel like exercising, as I’ve said, then taking a day off won’t make a whole lot of difference. But, if it becomes more than a day or two that you’re not exercising because you don’t feel like it, then perhaps it’s time to take a look at your routine. See if a different kind of workout might make you happier and more inclined to do it. Because lying about your exercise routine hurts no one but yourself.