Lifestyle Archives - Page 5 of 14 - Fran's Fitness Over 50

You only need one thing to enter your happy place

As humans, we strive for certain things. First of those things is happiness. Being happy and optimistic helps us overcome minor problems and be more resilient. Who wants to be doom and gloom all the time, right? And yet so many of us are not happy. Sure, some things in all of our lives weigh us down. But there are lots of facets to each of us. And most of those facets can make us happy. It just takes one thing to enter your happy place. Now, my happy place is probably very different from yours. And your happy place is different from anyone else’s. All are equally happy to each of us. What’s that one thing we need? A mindset shift.

Exercise: from “no way” to “happy place?”

I’ve said it before, I don’t like to exercise. And yet I do it every day. How do I get from moping around and saying, “I have to go work out. I don’t want to do it. Why do I have to work out?” to “I get to work out now!” How? That one thing to get to my happy place is a shift in the story I tell myself. “In 45 minutes or so, I’ll be done. I can relax and take a nice warm shower. Then I can sit down and read for a few minutes.” Notice the fact that I don’t dwell on the workout itself, but on the reward. Once I get going, I don’t actually mind the workout. I can enjoy the music and the choreography. And I know that if the weights are really heavy, then I’m probably almost done.

Except for running. I really do mind the running. And then I found something to make the running more enjoyable: audiobooks. I listen to a rollicking adventure while I’m on the treadmill and that takes my mind completely off of what I’m doing. I made something about running fun and that keeps me motivated during those workouts.

Gray winter ugly to aesthetically pleasing

This can work for other activities as well. That one thing to enter your happy place when you’re seeing gray, dirty snow on the ground in the depths of winter could be admiring the lines of the bare branches against the sky. Or enjoying how your dog romps through the stuff.

Treasure hunt!

And if you’re not a fan of organizing, but you’ve got a closet that you promised yourself you’d get to, then you need that mindshift, that one thing to enter your happy place. Tell yourself that you’re going on a treasure hunt in the closet. Because you never know what you’ll find there. You may find long-lost treasures to wear or even to sell. Schedule a few hours to do it. Yes, put it in your calendar. And get it done.

I’m no Pollyanna, but I’ve been working on putting a smile on my face every day. I’ve been exercising that mindshift to become happier, no matter what else is going on. It works for me, and discovering that one thing to enter your happy place will work for you, too.

Instead of punching something, do this instead

Mondays for me are frequently busy, tending to orders, customer requests, a too-full inbox and dogs zooming around like crazy things. This last Monday was all that and more. Not only were there customer requests, there were also customer complaints, website links not working, and a learning curve on a new mailing program that had me stymied. To say it was frustrating is an understatement. It’s impossible to be productive when we’re under major stress, and we know that stress can compromise our immune system. So, instead of punching something to release my frustration, I took a walk.

Instead of punching something, get physical

Use exercise to release stress instead of punching something

Releasing energy with physical activity is a great way to deal with frustration. I didn’t have time for an intense workout, but I could clear my head with a walk around the block. It was not a long walk, as the temperature was well below freezing and somewhat icy, and even bundled up it was still chilly. So my walk didn’t last long, but I burned a few calories and released some frustration. When I returned to my desk, my head was clearer and I was able to solve a couple of problems.

Exercise helps you handle other stress better

In fact, it’s been found that exercise helps to prevent anger. In a study done a few years ago, people who exercised were “less prone to anger and aggressive tendencies.” One theory as to why this may occur is that while we exercise, we put our bodies under prolonged beneficial stress. After exercise, our bodies are more able to handle other stresses.

Another possibility is that when you’re exercising, you’re putting the stressor on a back burner. You’re not thinking about the thing that got you angry in the first place, and stepping away for a while can help you put it in better perspective. So instead of punching something, you’re stepping away from it.

Replace stress with calm

And Harvard Health Publishing advocates certain autoregulating exercise techniques to help “replace the spiral of stress with a cycle of repose.” These techniques include breathing exercises which are similar to forms of meditation. Practicing progressive muscular relaxation (tightening and releasing sequential muscle groups) works too, but takes longer to learn.

So instead of punching something when you’re angry or frustrated, try one of these techniques. You may be happier afterward, and your family definitely will be.

Give your body what it needs

You may say, “Oh, I don’t need a lot. I’m happy with the way things are.” But what you really mean is, “I eat healthy and get the nutrition I need within my calorie allotment. I move my body the way the AHA and CDC recommends. I give my brain all the stimulation it could possibly need.” But, is this really true?

It’s a lot. And if it really is true, that’s fantastic! But let’s take each of these individually to see if you do give your body what it needs.

Nutrition

I’m no expert, but I know that if I eat my 3 squares a day, load up my plate with lots of veggies and legumes, a little meat, and not nearly as much potatoes or pasta as I like, I’ll be eating well. I’ll probably be within my recommended calorie range. I’ll be getting enough protein, enough fiber, and enough vitamins and minerals to keep my body fueled. Of course, I also add in a bit of chocolate to keep me happy. You’ll want to check with your doctor or a nutritionist, but I’ll bet they’ll tell you pretty much the same thing.

Exercise

You’ve heard it from me before. The Heart Association recommends 150 minutes per week of moderate aerobic activity, and even more strength work. How you get those minutes in is up to you. You know you’ll want to keep your workouts fun – because that keeps your motivation up. But, if you don’t exactly enjoy your workouts, but you know you have to keep it up, what do you do? You might want to hop on the “Cozy Cardio” bandwagon. That’s making your environment appealing. If you walk or run on a treadmill, or use a stationary bike, that’s a great way for your workouts to be more inviting. Listen to an exciting audiobook, like I do when I run, or watch a favorite TV show while you exercise. You’ll enjoy the ambiance, if not the workout.

Brain

And when you exercise, you’re also feeding your brain! Vigorous exercise improves your memory, makes you happier, more resilient and helps you sleep better.

Put like that, it’s not too much to give your body what it needs.

Make it easy to track it all every day using your Fitness Journal and Tracker!

What can you get done?

What can you get done in 15 minutes? A whole lot, as it turns out. My sister and I cleaned out 3 generations of stuff from our house in 15 minutes. Not all at once, but in 15 minute chunks. Not only my parents’ stuff, and my sister’s and my stuff, but my grandparents’ stuff too. Every corner of the house was filled with stuff.

Hoarders with 3 generations-worth of stuff

We had moved my grandmother into a nursing home and she shipped everything to us. My sister and I inherited our family home and we were not interested in moving. So we had to go through everything. A daunting task. The show “Hoarders” wasn’t on the air when we did this, but our house could probably have been featured. It’s not pristine now, but it’s no longer even close to a hoarder’s abode any longer. And we did it in 15 minutes at a time.

We tackled the job just like that – a job. We knew that if we tried to do a bigger part, like a whole room at a time, we’d never finish. But we set a timer and got busy. Sorting the stuff, 15 minutes at a time. Keep, toss, donate. Keep, toss, donate. Just that simple. It was our job for those 15 minutes every day.

What can you get done?

What can you get done in 15 minutes? A half hour? An hour? Anyone can do anything they set their mind to. Anything. I’m a firm believer. I write about goals and discipline all the time. Because that’s what it takes to get things done.

The problem is that many people don’t consider their personal goals the same way that they do their work or career goals. And that’s why they don’t achieve things that are important to their personal lives.

Personal goals = work goals

One productivity expert, in fact, proposes that we should view our personal goals exactly like our work goals. Use the same tools at home as we do in the office. For example, at the office we plan the day’s work to achieve the goals we set. It should be the same thing at home – but just if you want to achieve life goals too. (Just kidding, of course you do!) So, use your planner – or get one for your personal life. I created the Fitness Journal and Tracker for every part of what you want to get done. It’s much more than just for exercise. Track that, of course, as well as your diet, your water, your sleep, and anything else you want to keep track of.

Figure out a plan to get it done

Create goals for yourself and write them down in your Journal. High-flying, big, pie-in-the-sky goals. And figure out a plan to get them done. Above all, be specific – that’s the key to achieving big goals. If you know you want to achieve a lot, but don’t know how to start recognizing goals, download the Get It Done Guide. Use the worksheet. That’ll help. You’ll increase your resilience, your happiness, and, not only that, you’ll improve your mindset. So, what can you get done? A whole lot. Get to it. Start now.

Tighten your core for everything

My balance group people are probably sick and tired of me telling them to “tighten your core.” But the core is the center of, pretty much, everything. Your core holds you up, helps you breathe, saves your back and saves you from falling. Strengthening your core also helps to improve your balance. Back to the core of it all – your core.

What is your core?

In a nutshell, your core includes all the stabilizing muscles in your middle – front and back. Your transverse abdominis is deepest and wraps around your middle like a girdle. It connects your rib cage to your pelvis and holds everything in place. Your internal and external obliques are next out toward the surface. These muscles criss-cross your middle and help with twisting and bending. Closest to the surface is the rectus abdominis – your six-pack – which also helps with bending and pelvic control. So, literally, your core really is the center of everything.

What will a strong core do for me?

You’re probably slumping in your chair. Straighten up! See that – you engaged your core! When you tighten your core, you’re able to sit or stand more upright. And when you’re upright, you can breathe more fully, get more oxygen into your lungs, and into your bloodstream.

Got a bad back?

I had back pain fairly regularly after a fall I took a few years ago. While I was healing I had time to do some research and found that improving your balance helps to prevent falls. My research also indicated that a strong core helps improve balance, and it also helps to prevent lower back pain. (This is from a study published in the Journal of Physical Therapy Science.) Core strength training helps alleviate low back pain. This is crucial for our healthy aging. Nothing ages us more than pain, and many older people complain of back pain.

Tighten your core for better quality of life

Imagine a life without back pain. A life with free breath and limitless movement. This is the potential you can have when you tighten your core.

How do you tighten your core? Suck it in. That’s easiest. Feel your stomach pull in. This is easiest when you’re lying on your back on the floor. Put your hand on your abdomen and tighten. Now stand up and do the same thing. Now, download your Week of Core-Centered Balance Moves and do an exercise a day. That’s a great start to strengthening your core.

Get stuff done the Navy SEAL way

Want to get stuff done? Get disciplined.

Got plans? Of course you do. And then life happens. It’s frustrating, I get it. Then how are some people able to accomplish so much? They may just be lucky and nothing gets in their way. Or they could be extremely disciplined. Some people achieve their goals no matter how high they set them. And other people don’t. Those people who achieve their goals have the discipline to put blinders on for at least part of each day, and not let anything distract them. If you want to get stuff done, get disciplined.

Navy SEALS have what it takes

In his book, Embrace the Suck, former Navy SEAL Brent Gleeson describes 9 ways to create the discipline it takes to complete a project. Without undergoing the rigorous training it takes to become a SEAL, we can learn from the lessons Gleeson recounts and develop the discipline to achieve our own goals.

Know yourself

The first step, Gleeson says, is to know yourself. Know your strengths and weaknesses. I know that I can’t stop eating chocolate. It’s impossible. What I can do is modify my eating habits so that I only eat a small piece. That small piece has to be the very best, or it won’t satisfy me, though. If I crave chocolate and eat some of the cheap stuff that tastes like wax, I’ll just want more, hoping that it’s better than I remembered.

Likewise, I know that I won’t be happy with a workout program that uses country music to motivate. I’m happier with classic rock. That kind of music will inspire me to work harder. Like I’ve said, focus on the fun and you’ll get stuff done – hey! that rhymes!

Use your weaknesses as a strength

Your weaknesses can be used to inspire you to change, though. Yes, I admit that I have a weakness for dark chocolate. I can use that dark chocolate as a reward for a week of hard workouts. A very small piece. Likewise, if you see something in yourself that will work against a very important goal, you can work to change it. When I wanted to lose weight years ago, I changed my eating habits. More vegetables, less starch. As much as I adore pasta and potatoes, I cut back when I made it my goal to lose weight.

If you know that you need to focus and do some deep thinking for a project to complete it, set a timer for 50 minutes, turn off your notifications, turn your phone face down, and get to work. Those last 10 minutes of the hour, reward yourself with some scrolling. When you want to get stuff done, get disciplined, then you get the reward.

Your goals

I’ve talked before about setting specific goals. It’s good for your healthy aging to have a few goals – both long- and short-term. If I want to make it my goal to hold the Side Plank Star for 10 seconds by the end of the year, I should plan steps toward that big goal with the few short weeks left in mind. But all of your goals should have deadlines, and be very specific. Set a route to travel toward your goal. Achieving our goals ensures our happiness as well as our resilience.

So, if you want to get stuff done, get disciplined. And if you want more help getting disciplined and making sure you’ll stay motivated, get the Get It Done Guide.

Gratitude is not just for Thanksgiving

The power of gratitude

Here in the US yesterday was Thanksgiving. A day that traditionally is spent with friends and family, eating lots of food, then lying practically comatose on the couch watching football. The last few years many have truly embraced the “thanks” part of the holiday, and that’s a wonderful thing. The power of gratitude is broad, creating physical and mental well-being.

Gratitude for resilience, healthy aging and happiness

The act of being grateful can go far in promoting healthy aging, happiness and optimism, but only if it’s more than one day a year.

Every day I make a point of specifically stating things I’m grateful for. Some days it’s really easy, when all my chores are done and the dogs have been behaving themselves. On harder days, though, it’s more difficult. But those days are the days when even the smallest thing means the most. When the dogs have gotten into the garbage, when business has not been the best, when things break – those are the days that I need to list specific things I’m grateful for.

Things I’m grateful for

Like if my sick old dog hasn’t thrown up that day, then I have another quality day with him. When my sister and I have a productive discussion, our relationship has grown stronger. And the headache that’s been plaguing me for the better part of a week goes away. Sweet relief!

Gratitude gives me warmth

Those are the times that my gratitude fills me with warmth. And that feeling makes me want to spread that warmth to others, so that they can feel what I’m feeling. That’s the power of gratitude. Then I feel able to take on the world. That anything is possible. Even on bad days.

When that power of gratitude fills me, it’s easy to resist my natural inclination to just sit and scroll through my news feed. I actually want to write a chapter in my book or an article. I’ll happily do the research, even though that’s not my favorite thing. Or I’ll pick up that cleaning rag and tackle a spot I happen to see, rather than just letting it sit – and with four dogs there are plenty of spots.

Gratitude can bring people together

When I’m feeling grateful, I want to bring others into my life, rather than caving to my natural hermit tendency. And being more social also tends to increase our happiness and optimism. It’s been proven that practicing gratitude actually makes people happier. In one study, people wrote and delivered thank you notes, and their happiness was subsequently measured. It turns out that this simple act increased people’s happiness for a month. Think what daily expressions of gratitude can do! Not all gratitude needs to be expressed publicly, though. Writing in a gratitude journal works too.

So, find that little thing you’re thankful for. Be grateful for breathing, for feeling the breeze, for the beauty of bare branches. Those little things can bring much bigger ones. If we only let it, the power of gratitude can make every aspect of our lives better.

The 3 Keys to Healthy Aging

I have an irrational distaste for going to the doctor. Of course, if I really have to go, then I will. (I’m not like my grandmother who absolutely loved going to her doctor’s appointments and all the attention she got there.) So I do everything I can for my healthy aging. It turns out that there are 3 keys to healthy aging that all work together.

Diet is first

The first of the keys to healthy aging is diet. Your nutrition, what you eat, affects everything you do. Your diet affects your brains, your bones, and muscles. Eating a healthy diet has been shown to reduce your risk of heart disease, stroke and cancer, among other health concerns. It also affects your mental health. Eating well can lessen your likelihood of developing depression or anxiety. If you eat a healthy diet, you’re more likely to keep to an exercise plan. And you’ll sleep better. What you eat can determine the amount and quality of your sleep.

Number 2: Exercise

Exercise is the second key to healthy aging. The benefits gained from exercise are for every age. From lower blood pressure to stronger bones to better mental clarity, exercise is essential. And every type of exercise can help to improve your sleep. Of course, exercising closer to bedtime could make it more difficult to fall asleep. I always have more energy after I exercise, so I don’t even try to take a nap after a workout.

Sleep is Last But Not Least

And sleep is the third key. Sleep gives your body and your brain time to recover from the day’s exertions. Without proper quality sleep, you have a higher risk of certain conditions like stroke, heart disease and diabetes. When you get enough sleep, you have better energy for all the activities you love doing during the day.

They all work together. The 3 keys to healthy aging make you more resilient and able to tackle everything life throws at you. Sleep and a good diet gives you the energy to exercise. Exercise and sleep help you make good choices, both in your diet and in the rest of your life. And, of course, diet and exercise keep you healthy and happy.

Exercise for mental health – is it enough?

I’ve mentioned that exercise will boost your optimism, improve your memory and make you more resilient. Exercise is also important for healthy aging. All that’s still true. But is exercise for mental health enough? Perhaps. I’ve mentioned that I exercise to be a nicer person. I exercise to work out my frustrations and anger. But I also exercise so I can eat. And I run to make navigating an agility course with my dog a little easier.

I don’t want to plateau

I don’t enjoy exercise. And for me, exercising for my mental health would not be enough. So I push myself. But everyone is different, and if you exercise strictly for the mental health benefits, you’ll still sweat and get endorphin rush from aerobic activity. But if you don’t push yourself, do one more repetition, run an extra hundred yards, push the speed a little, or the incline, you’ll reach a plateau in your physical conditioning. That may not matter to you.

Progressive overload

But if hitting a plateau is not in your makeup, and you want more from your exercise, then you’re like me. You’ll push a little harder, run a little further, lift a bit more. The experts call this “progressive overload.” By gradually increasing the difficulty or intensity of your workouts, you become stronger, faster, and more fit. The term is usually applied to strength training, but it can be used for any kind of workout. And by gradually increasing the difficulty, you’re continually challenging yourself.

Gradually increase your speed or reps

Trainer Chad Barribeau, CSCS, says, “A good rule of thumb is to increase your workout load (whether weight, reps, distance, or speed) by 10 percent or less each week. This can ensure you’re challenging yourself while controlling your risk of injury or burnout.” Slow and steady increases will produce gains in your physical fitness without the soreness we frequently experience from doing too much too soon. So, slow and steady really can win the race.

Me? I’m greedy. I want it all. I want the happiness and release of frustration that the endorphins produced by a good workout bring me. And I also want the speed and strength I get from conditioning my body.

Waste time to get motivated

So this morning I woke up early, thinking I could write maybe a thousand words in my novel. I was at a crucial point, but a couple of days ago, the last time I tackled this document, I got stuck. I’m at a crucial plot point, and I couldn’t figure out how to resolve the issue. So today, after I got back from the bathroom and made sure the dogs were still sleeping soundly, I turned on my keyboard, got my phone, and was immediately distracted by a news story. Funny, now, I don’t even remember what that story was. I must have wasted ten minutes scrolling the news after reading that story.

Then I shook myself (mentally) and told myself to get to work. Opened the Google Doc and started banging the keyboard. No breaks for about a half hour, until I had to get up and start the day. I didn’t quite make it to a thousand words, but came close. It turns out that it’s actually a proven productivity method: waste time to get motivated.

Scroll social media?

In fact, Joi Foley of the Rockwood Leadership Institute, advocates scrolling social media as a way to get away from the pressure you put on yourself when you’re stuck. If you’re working on a project and are stymied on where to take it, chances are your path will become clear after a break. And scrolling your social media accounts for a few minutes can provide that break. Thinking about a great bread pudding recipe, for example, can let your mind solve that other, totally unrelated, problem. The key here is to get back on track after a few minutes. If you like this solution to problem-solving, you may want to use an app to get you back to your task after a set time period.

Do nothing

Another way Foley can waste time to get motivated is to do nothing. Just sit and breathe. I’ve advocated meditation myself. It’s sometimes hard to get the noises out of your head, though, to meditate properly. Perhaps a short guided meditation can help you focus on something else.

Work for 5 minutes

So another time-waster Foley suggests is to just work for 5 minutes. Goodness knows, sometimes those 5 minutes can seem like forever when I’m working on a project I wasn’t looking forward to. So after those 5 minutes are up, do something else. Chances are, you’ll start thinking about the project you left and get the urge to start working on it again.

Take a walk

I also advocate a change of scenery. Take a short walk. That often helps me clear my head and want to dive into a project when I get back. Taking a walk not only helps productivity but also contributes to your happiness.

All this time-wasting is contributing to your productivity. By strategically doing other things, and thinking about other stuff, you’re actually doing more to get the stuff you really want to get done, done. And that will make you happier, more optimistic, and more resilient. It contributes to your healthy aging and you’ll get the urge to get even more stuff done.