Lifestyle Archives - Page 6 of 11 - Fran's Fitness Over 50

Don’t use visualization to achieve your dreams

You may have seen “experts” talk about using visualization to achieve your dreams. Just picture yourself living your best life on that tropical island and it will happen. Nope. Not even close. Or visualize yourself running a marathon. Not going to work. Don’t use visualization to achieve your dreams. It doesn’t work that way. Wishing it doesn’t make it come true.

Visualization is all-or-nothing

Dr. Irena O’Brien, a cognitive neuroscientist, explains why: “Visualizing a successful outcome encourages us to think in all-or-nothing terms. This is exactly the opposite of what we should be doing. Thinking about goals in their entirety can inspire fear and overwhelm that can halt our progress.”

Visualizing success is as real as actually achieving that success to your brain, and it reduces your energy to continue working toward your goal. That’s because your brain believes that you’ve already achieved your goal. Studies have measured this drop in energy using systolic blood pressure. So, when you’re visualizing completing the marathon, your brain believes that you’ve actually accomplished it.

No easy way

Fran on treadmill. Visualizing the steps to get to the big goal. — Visualizing the steps to reach the big goal.

Visualizing standing on the podium at the finish line of that marathon makes us believe that there’s an easy way to get where we want to go. That we don’t have to do the hard work that will ensure that conclusion.

And we know that’s not true. We have to do the work. How am I going to run 26 miles if I get out of breath by the end of my block?

So how do we get there?

Dr. O’Brien agrees with the strategy I outlined: If you have a big goal in mind, break it up and figure a way to get those smaller chunks done. Using our marathon example, we can establish a plan to be sure we’re ready for that race. If the big race is six months away, we can schedule our training week-by week and day-by-day to give us plenty of time. Of course if you’re serious about your marathon running, you’ll want to check with a trainer specializing in long-distances for that plan.

For our marathon example, we can schedule a one mile run twice the first week, and strength training a couple of other days during the week, and build up from there. If you use a treadmill for most of your training, be sure to include real road work for some. The conditions are different, and you’ll want to get used to running with wind and weather.

Visualize the steps

Instead of visualizing your successful outcome, visualize the steps. Visualize yourself running, and passing the one-mile mark and still feeling strong. This will work because you’ve outlined those smaller steps that are manageable and perfectly achievable.

And, finally – just start. Don’t spend too much time crafting the steps you need to take to achieve your ultimate goal. Dr. O’Brien says that “mindset is built through action.” Once you get going, you’ll see that your first step is achievable, and so will the next and the next. Use this technique to achieve all your goals – fitness, as well as others.

Remember – don’t use visualization to achieve your dreams. Your dreams will come with those smaller steps.

Manage stress to boost your immunity

A big part of healthy aging has to be managing stress. As we get older, our immune system doesn’t work as well as it used to. Along with our senses of balance, hearing and eyesight. It turns out that stress plays a big part in compromising our immunity. We don’t need added pressures on our immune system, so it’s even more important to manage our stress as we get older. And it stands to reason that if we can manage our stress, we boost our immunity.

Stress affects immune system aging

Recently, a large study researched how stress affects the premature aging of the immune system. Almost 6 thousand people age 50 and up were surveyed about stress in their lives – the questions involved family, job, finances and social discrimination issues. Scientists also measure their T-cell levels. T-cells, or lymphocytes, protect against bacteria, viruses, cancer and other harmful cells that promote age-related harmful conditions (like osteoporosis, heart disease and Alzheimer’s disease).

“The researchers concluded that chronic stress, stressful life events and higher lifetime exposure to social stressors may contribute to accelerating immune aging.”

Molly Ireland, nurse practitioner at Aurora Health Center, says that while everyone experiences stress, the ways that we manage it can reduce its negative effects. I identified ways to reduce stress some time ago, and some are recapped here.

Manage stress to boost your immunity

So, how can we manage stress to boost our immunity?

Exercise plays a big part in how I manage stress. — You know how I manage stress – exercise plays a big part.

First off – make sure you prioritize you. Eat well and get plenty of sleep. And when you “eat well,” make sure you get plenty of vegetables and fruit, cut down on processed carbohydrates and sugars, and eat as much protein as you need. Eat more fiber and less fat, according to Ireland.

If your doctor wants you to lose weight, take this recommendation to heart. Being at a healthy weight will boost your immune system too.

Exercise. Yes. Your doctor thinks it’s a great idea, too. Here’s how to start: https://fitness-over-50.com/2021/07/how-do-you-start-to-exercise/

Take time for you. Pursue hobbies you love. Sometimes, just being alone can help you manage your stress. But see friends and family too, because social interaction is important.

Break goals down into smaller, more manageable chunks so you don’t feel overwhelmed.

Get help when you need it.

Don’t compare yourself to others

If you follow fitness “gurus” on social media, you’ll likely see the phrases, “Go for the burn,” or “Give it your all,” or “Don’t save anything.” And you’ll probably see people on videos doing running so much faster than you can, or doing insane things with their bodies. Don’t compare yourself to others. Everyone is at a different point in their fitness journey. No one else’s body is like yours. You have different experiences than everyone else.

It’s normal to compare ourselves to our peers. Psychologists call it “social comparison theory.” It’s an attempt to understand ourselves and our place in society. Juliana Breines Ph.D. says that social comparisons can be helpful when “we remember that even the most successful people struggle in some ways and are just as human and fallible as we are—and that, for all our foibles and shortcomings, we are just as capable of greatness.”

But it’s easy to fall into the trap of coming down hard on ourselves when we compare ourselves to others. “I’m not as good.” Or, “I’ll never be able to do that.”

Be reasonable

On the treadmill, I run for me and do not compare myself to others. — On the treadmill

I used to see videos of people running, sweating buckets, going faster than I thought any human had a right to go just to exercise. I thought, “They’re crazy. Running is for the birds.” Years ago I could never see myself running for exercise. And then I took up agility with my dogs. In order to succeed, most handlers need to be fit and able to run. Now, no person can run as fast as most dogs can run, but an agility handler has to be in the proper position to give their dog direction. In class, I was out of breath in no time. So I thought that I should put the treadmill in the basement to use and work on my stamina. I began to use the treadmill for 20 minutes twice a week. At first I couldn’t run for longer than 15 seconds at a time at a very low speed, walking between running intervals. I had to motivate myself to run because it was hard at first and I had no really good reason to do it otherwise.

But I persisted and built up the time and speed. I still can’t run for more than a minute at a time, but that’s OK. An agility run is usually less than a minute. And now my speed is over 7 miles an hour at my fastest. I’m not where I need to be yet, but that’s OK. I know that running on an agility course is much different than on a treadmill, but it’s a start.

It doesn’t matter how fast the other person is going

It doesn’t matter how fast that instructor is running. You’re you. You may be older than that person. And you may need to work on your endurance. Your body should get used to the movements before you intensify them. If you’re just starting, it would be a very bad idea to go all out at first. You’d end up injuring yourself and unable to do it again in a couple of days. If you’re serious about that goal, like I am about running, consistency is key. You don’t want to start over again next week.

The point is, be kind to yourself. Start at a reasonable level for you. And challenge yourself. In your quest for healthy aging, have a goal. Push yourself – not crazily, but enough that you’re able to see consistent improvements. Your goal should not be easy to achieve, but it should be achievable.

I do different things with my exercise routines. I try different yoga poses. Sometimes I fall on my face (but I practice on a nice thick mat). I try to achieve that Side Plank Star periodically, just to see if I still can. All part of my quest for healthy aging. You may think that’s weird. And that’s OK.

Your goal is yours

Your goal should not be mine. Running fast shouldn’t be your goal. (Unless, of course, you really want to run fast.) But it’s mine. Don’t compare yourself to others. If you want to be able to do five push-ups and you feel embarrassed that you can’t even do one, don’t be. You’re you. Your arms and shoulders are put on differently than the person whose video you saw online who could crank out fifteen and not break a sweat. Your core may not be as strong. But you can work at it and, if you’re persistent, and that’s what you really want, you’ll do it. You’ll modify moves at first and persist. Don’t compare yourself to others. Because everyone is different.

Lift weights at my age?

There are loads of fitness myths and misinformation out there. Things you read about that sound like they might be true. Like if you, as a woman over 50, lift heavy weights, you’ll still get bulky and misshapen like a bodybuilder, so it makes sense to lift lighter weights and do more repetitions.

The fact is that, no matter what age you are, if you’re a woman, lifting heavy weights will not bulk up your muscles. Kristen Turner, a health navigator with Advocate Lutheran General Hospital, says, “Women do not gain muscle mass the same way men do, nor will they “bulk up” through training with challenging heavier weights.” In fact, the Centers for Disease Control recommends that everyone 65 and older include 2 days a week of weight training for their healthy aging. So, yes, I do lift weights at my age (and I’m 67)!

The truth about weightlifting

Yes, I do lift weights at my age! Here's a biceps curl. — Biceps curl with a lunge!

Your strength workout doesn’t have to take forever. In fact, Turner suggests just 8-12 repetitions, 8-10 exercises, that focus on all major muscle groups. The weights you use should be challenging, but not impossible. They shouldn’t be too light, either. Your twice-a-week strength workout will give you improved tone, strength and will help in weight management. The more muscle you have, the more calories and fat you will burn, giving you an overall toned physique. And I’ve found that with strength training comes more stamina. Gravity is evil, but we’re all subject to it. Our strong muscles will help carry us wherever we want to go.

Do I need free weights

You can get a great strength workout using just your own body weight. The plank pose, and all of its variations, will work virtually every muscle in your body. And all you need is the floor. As I mentioned in a previous article, if you can’t do the full plank at first, there’s always a modification. The plank pose works your arms, your shoulders, your core, and your legs.

If you want to go the free weight route at home, like I do, I did a little searching online for prices. These days you can get a pair of 3-, 5- and 8-pound weights and a stand for them for less than $100. These are certainly heavy enough for you to get started, and probably for quite a while after that.

What I do

I work out 4 – 5 days a week. 2 days I run / walk for 20 minutes on the treadmill and do 10 minutes of core work after the run. 1 day a week I do a Pilates routine (30 minutes) with a resistance band, which makes it more challenging. And 2 days a week I do combined aerobics and free weights, 30 – 40 minutes. Yes, I do lift weights at my age!

Get strong for your healthy aging

Don’t be scared of strength training. Lift weights – or at least heavy tomato cans – for your healthy aging.

Yes, you need more sleep

True confession time: I’ll start. I haven’t been sleeping well lately. How about you? If you’re like most Americans you haven’t been getting the prescribed 7 to 9 hours nightly either. (ref: Centers for Disease Control) And, chances are if you are sleeping for 7 hours it may not be good quality. I know when I wake up, the sheets are all twisted and the pillows are often on the floor. (Although that might be from my dog’s wiggling around.) We need good quality sleep for our health and well-being. Back in the early days of the pandemic I wrote that sleep difficulties were common. Things haven’t changed a whole lot in the last couple of years.

What happens when you don’t get enough?

If we don’t get enough zzzz’s, we run the risk of developing type 2 diabetes. Sleeping better and for a longer time can help in regulating blood sugar, which is an indicator of diabetes.

Not getting enough zzz’s has also been linked to obesity. This can have had its roots in childhood – it’s linked to brain development in children and insufficient sleep can adversely affect the hypothalamus which regulates appetite and the expenditure of energy. However, studies have revealed an association between short sleep and excess weight in all ages. So, we’re not exempt from this. If we’re overweight as adults, don’t use the old “I’m too tired to eat right and exercise” excuse!

It’s been suggested that insufficient duration and sleep disorders contribute to depression. The CDC reports that rest disturbance has been a notable symptom of depression, but it could be that other symptoms of depression decrease with better sleep.

No one is exempt

No one is exempt from the need for 7 to 9 hours. Jennifer Lopez related the story of the panic attack she had in the early days of her career brought on by lack of sleep. Now JLo makes sleep a priority. In fact, it’s an important part of her healthy aging routine.

How to sleep better

Exercise during the day can lead to better sleep at night.

Here are some recommendations from the American Academy of Sleep Medicine on how to get enough, and better quality rest:

Be like JLo and prioritize your sleep. Plan on a bedtime that will give you those 7 to 9 hours. Go to bed at the same time every day and wake up at the same time – even on the weekends.
Make sure the environment is conducive to sleep. Your room should be comfortable, dark and a good temperature. Most people have better rest when it’s a little cool.
If you can’t bear to take electronics out of the bedroom, turn them off a half hour before bed.
Don’t eat large meals or drink alcohol just before bed.
Exercise: physical activity during the day can help you sleep better.

Even though you may not have known all the implications, this is really nothing very new. Eat right, exercise, and get your 7 to 9 hours a night for healthy aging.

Achieving goals is one route to happiness

What’s your pie-in-the-sky goal?

What’s your pie-in-the-sky goal? Mine is to get an Agility Championship with my dog. I can’t do it in one, two or five trials. And there’s a lot of training to get done before that goal is even approachable. And that’s the key. Achieving smaller, intermediate goals is the route to happiness.

Of course, life is multi-faceted. There’s work, family, home, hobbies. I advocate setting goals for every facet of life. Last year one of my goals was to make chocolate macarons. I’m not the best baker in the family (that’s my sister) but I did my research and made a batch of really good chocolate macarons. That’s another key to achieving your goals. After you think of something you want to do, figure out if you have the skill sets you need to accomplish it. If you don’t have the skills – right now – then figure out the skills you need and how to go about learning them.

Goals that are just the right size

You know that setting goals is the first step to getting stuff done. (As I wrote in “Set goals – big and little.”) And achieving a goal will certainly give you a sense of satisfaction. Without goals your life can seem directionless . Goals can indeed give your life purpose and direction, but goals that are too strict can be rigid and confining. Similarly, goals that don’t challenge you will leave you feeling incomplete. And setting goals that are too huge can be overwhelming. So, the secret is to set a series of smaller goals that set you on the path to the big goal you really want to attain. Achieving the goals that really matter to you and clarify your path will surely set you on the road to happiness.

Set your intermediate goals

Finding direction for every aspect of your life is the way to a life with purpose. I don’t specifically look for a purpose to my life, but at the same time I don’t want to just drift along aimlessly either. A recent study from the journal Frontiers in Psychology found that more internally motivated workers felt more satisfaction in their roles. We can extrapolate that to everyday life. People who are motivated to do things are probably happier than those who drift along aimlessly.

Once you have your big goals, set those intermediate goals that will put you on the path to that pie in the sky. Happiness is on that road.

Five ways to maintain positivity

I often write about happin ess and optimism, because happy and optimistic people are generally healthier and live longer than those who are unhappy or see the negative in everything. But even when you start the day with a positive outlook, sometimes it can be hard to maintain that optimistic mindset. Here are five ways to maintain positivity.

When the sun is shining it’s easier to be positive and optimistic. Everything looks better when it’s bright outside. But how about when it’s nighttime, or it’s gray and gloomy outside? How can you maintain positivity then?

#1 on the list of How to Maintain Positivity: Smile! After a workout, I have a big smile on my face.

Smile. That’s it. Just take a breath and show some teeth. Even if you don’t feel like smiling. When we smile, our brain releases the hormones dopamine and serotonin, associated with happiness and reducing stress. Believe it or not, a study performed by a group at the University of Cardiff at Wales found that people who could not frown due to botox injections were happier on average than those who could frown. So, that’s the “fake it until it comes true” path.
Journal your gratitude or express it in some other way. Say, “Thank you” to more people for even the smallest of favors. There is no place for unhappiness in you when you’re feeling grateful to others. Even having others in your life is something to be happy about.
Take a walk. Increase your oxygen intake. When you breathe more deeply, your body is doing something positive. If you exercise regularly, that “exercise high” you feel lasts longer, plus you’re sleeping better.
Listen to a favorite tune. I keep a playlist of songs that make me feel happy. Listening to one usually does the trick when I’m feeling down. Almost anything by the Zac Brown Band puts a smile on my face and gets my toes tapping.
Meditate. Thinking of absolutely nothing for a few minutes helps me maintain positivity. Just breathe. If that’s hard for you, a short guided meditation will also help clear the cobwebs and help you maintain your positivity. If you’d like to try meditating but don’t know where to start, download the Garden Walk Guided Meditation.

These days, it’s important to grab happiness and optimism wherever you can. Practicing one or more of these techniques will help you maintain your positivity.

Do a deep dive to settle your brain

It may seem counterintuitive, but one of the best ways to stop your brain from going in a zillion directions is to hunker down with a difficult project. You know the times when you’re thinking about all the things on your to-do list that you haven’t done, and about your sick dog, and about the war overseas, and about the pandemic, and about when you’re going to have the time to go to the store… When your brain says, “Enough! Or I’m going to explode!” So, to stop your brain from exploding, that’s the time to dive into a complex project, one that requires all your mental powers. Turn your brain off by using more of it.

The harder the project the less you’ll be distracted

It may not make sense at first thought, but, really, it makes perfect sense. The more you have to think about the task you’re performing, the less you’re thinking about other things. And you’ll be distracted less by random thoughts. A paper published a few years ago in the Association for Psychological Science journal studied complexity and distraction. It described how subjects were more likely to finish a complex task on a computer when flashing letters appeared on the screen than an easier task.
I’ve described my process to truly focus on a task, and it goes right along with this study. If you have a task that needs doing but you’re finding it difficult to focus, first decide what you want to get done. Then break it down into manageable chunks so it doesn’t seem overwhelming. Turn off your phone and remove any other distractions you can. Now take a deep breath and clear your mind. And then do it. If you’re finding it hard to concentrate, pick a more complex task to accomplish. You’ll need all your concentration and won’t have the opportunity to be distracted.

Or, if you’re too tired and just don’t have the energy, go to bed. You need more sleep (like most adults). Make any notes about your project off the top of your head. That way they’re not churning along with everything else in your mind. Turn your screens off. And attack that project when you’re fresh and energized tomorrow.

Figure this out before you work out

So you’ve been told you should exercise. It’s not just me who’s telling you that… It’s the Mayo Clinic – did you know that you’ll sleep better if you exercise? And Harvard Medical School – did you know that exercise can help prevent cancer? And yet so many people tend to avoid exercise. It’s easy to not exercise if, for example, your parents were not especially active. And it’s easy to keep on watching TV or reading when a show or book is engrossing. So, what will get you out of the chair? Before you work out, you have to figure out your motivator.

Figure out your motivator

In order to keep on exercising – because exercise is not a “one and done” thing – you have to have a really good reason to keep coming back to it. You’re not going to keep on exercising several days a week if you hadn’t been exercising before, unless you have a particularly strong reason to do it. Because, let’s face it, exercise is not the most fun thing on the planet.

I hate to exercise

A great workout eliminates stress. — I do not like getting sweaty… And yet…

I’ve said it before, I do not like to exercise. Not one little bit. And yet, I’m on my exercise mat or on the treadmill 4 or 5 days every single week. Even after all the years that I’ve been exercising, I despise it. The best part of exercising to me is when I’m done for the day. I do not like getting sweaty and out of breath. And the promise of fighting off cancer or getting better sleep are not good enough reasons to work out. So why do I do it?

My 3 big reasons

I get to eat what I like
I’ll be in shape to run my dog in agility
I’ll be more able to face life’s challenges. I’m a big scaredy-cat. I figure if I have the discipline to do what I don’t like to do, I’ll be better able to face anything life throws at me.

What will make you lace up those sneakers day after day?

Those are my reasons. Everyone does different things for different reasons. The prospect of 7 or 8 uninterrupted hours of sleep might very well be your big motivator.

Or playing with the grandkids in the backyard. Or even having a backyard with a beautiful garden is your reason. Last week’s article was about how gardening can relieve stress. But in order to have a garden you have to do the work. Are you able to dig your garden, to kneel down and get those weeds? Perhaps you’ve figured out your motivator and that garden is it.

The key to getting the benefits of exercise is consistency. You have to keep on exercising to get anything out of it. So, you have to think about what will make you lace up your sneakers and get on that exercise mat. You have to figure out your motivator that will keep you working out six months from now, a year from now, for your best life.

Dig in the dirt to ease your stress

I’m watching the snow fly out my window as I’m writing this. It’s kind of strange to think about gardening when it’s snowing, but now is the perfect time. I’ve described ways to ease your anxiety in the past, and digging in the dirt can ease your stress too.

Gardening promotes health

Dig in the dirt to ease stress. — Digging in the dirt helps to ease stress.

“There are a lot of studies that show how being outside and gardening promotes health. It provides relaxation, enhances mood, and puts our bodies in a state to better handle stresses,” says Dr. Lori Walsh a pediatrician at Advocate Children’s Medical Group. “Our nervous systems are in a hyper state of overdrive, which, if not turned off, puts our bodies in a state of inflammation that contributes to diseases, such as diabetes and heart disease,” Dr. Walsh says. “Gardening helps to take your mind off stresses and starts to focus us on what is happening in the moment, shifting us from overdrive to using your senses and being mindful.”

Planning comes first

But in order to have your garden, your place of refuge, things have to start growing first. Now is the time to plan your garden. If you have a yard, a corner of it is perfect for your garden. Start to research the kinds of things you want to plant – do you want to grow vegetables? Or perhaps a beautiful flower garden. Keep in mind if your planned garden has many hours of sun, or if it will just have a few hours of sun a day. Different plants have different sunlight requirements.

Is your soil optimal for the kind of garden you want? Keep your garden’s soil and fertilizer requirements in mind as well. Know the soil supplements you’ll need to add. And, many of us beginning gardeners overbuy seeds. Your little plants have space requirements too. Research is supremely easy these days – just Google the kind of plants that do well in your area, with the sunlight you get.

Containers?

Container gardening is another option, if you don’t have a yard or don’t want to plant in your yard. My dogs would certainly make short work of little plants unless I invested in sturdy barriers. Planting in pots could mean different fertilizers and soil additives.

You can certainly start seeds indoors now so they’ll be ready to plant outside when there’s no danger of frost. Or keep doing your research and visit a garden center when you’re ready to plant.

Just thinking about your garden, your refuge to escape from the world, can’t you feel yourself getting calmer? Plan to dig in the dirt to ease your stress this spring and summer. And you’ll be able to enjoy the fruits of your labor too – whether it’s good stuff to eat or food for the eyes.