exercise and aging Archives - Fran's Fitness Over 50

Use the stream for your fitness

We’re all so used to that little circle in the corner of our screens now – the commercial count-down. Those commercials are annoying, yes, but rather than be annoyed, use the stream for your fitness.

Social media calls this movement snacking – the idea is to move in the time it would take you to get a snack. This snack can counteract the effects of sitting too long. You know the feeling – when your knees and back are stiff when you stand up, you know you’ve been sitting too long. My sister and I tell each other to stand up at our desks when we’ve been deep in concentration all morning. And when we forget, if one of us gets up and our knees are stiff, we exclaim that we’ve been sitting for too long.

And these short bursts of activity can help regulate your blood sugar, boost your circulation, and enhance your focus.

Your movement snack can be as simple as just standing up and sitting down (without using your hands, of course) for the 90 seconds or so of the commercial break. Stepping from side to side is another good move. Marching in place with raised knees will get your heart rate up a little too. If the commercial has good music, dance to it. That’s a great movement snack. It really doesn’t matter what exercise you do, as long as you get up and do something. And if getting up isn’t an option, then sit up straight and move your feet side to side. Raise your arms overhead and lower them. Do some biceps curls even if you don’t have weights. Make a fist.

After consuming these movement snacks, you’ll also find that your energy level is higher. It could be that you may not fall asleep on the couch after dinner.
If there’s no commercial timer on the stream, just set your phone’s timer for 2 minutes. I’ll bet you’ll see a difference in how you feel with just a few days of using the stream for your fitness. You’re doing something good for your healthy aging and your resilience. In just a few days, you’re creating a great healthy habit. This is a good way to practice self-care. You’re making sure that you’ll be around for those who need you.

Strength or cardio first?

It’s the age-old question. Strength work or cardio first? You want to maximize your workout, and you know that you have to prioritize strength work. But you also have to get in your cardio. So, which should you do first? The experts agree – strength first, unless you’re focusing on endurance.

I don’t like to exercise – you know that – but I do want to stay fit and healthy. So I like to combine both strength and cardio in my workouts, even if I have less than an hour for my exercise session. By doing my strength work first, I’ll be fresher, and be able to focus on my form more. Chances are the exercises will be more effective, and I’ll build strength in my muscles more than if I did cardio first.

If I do cardio first, I’ll be more tired and my form won’t be as good. All good things to consider.

On the other hand, if I want to build my endurance, I’ll focus on cardio, spend a longer time on it, and just do the minimum amount of strength work.

Another thing to consider is whether one of your goals is losing weight. A small study found that doing strength training first actually burned more fat. Another point in its favor. Cardio relies on a mix of glycogen and fat for fuel, he added. “You burn glycogen when you lift weights, so if you do cardio afterward, your body has to burn more fat for fuel,” according to Danny King, physical trainer at the Life Time chain of fitness centers.

And don’t forget that body-weight exercises count as strength work. Push-ups and planks are great for strength. Lunges and burpees also count. To combine these body weight exercises with cardio work, perhaps do 30 seconds of jumping jacks, 30 seconds of planking, and so on. No need for fancy equipment.

Functional fitness moves – not just a trend

I don’t want to exercise just for the sake of exercising. Exercise is not my favorite thing to start with, so I’m only going to do it if it makes my life better in other ways. Focusing on functional fitness moves makes sense, then. “Functional fitness exercises train your muscles to help you do everyday activities safely and efficiently,” according to the Mayo Clinic. These exercises combine moves the way we move in everyday life. And, in fact, when we do functional moves, we’re getting at least double the benefit of the exercise. That’s efficiency.

The workouts I do have incorporated funcional moves for years – I never knew it. That’s how a 30-minute functional workout can take the place of a 45-minute one that doesn’t employ functional moves. And, the moves frequently use weights, so we’re getting the strength training we need for our muscle and bone health. The moves involve multiple joints and multiple muscles in the same exercise. Employing functional exercises makes moving around doing everyday activities easier, which improves our quality of life, increases our independence, makes us more optimistic and more resilient.

One functional fitness move is the squat with an overhead press – hold a pair of weights that are challenging for you, bend your arms so the weight is at the same level as your shoulder and have your feet shoulder-width apart. Squat, bending your knees so that they’re behind your toes if you look over them. Stand up and press the weights overhead. Bring the weights back to the starting position and repeat. You’re working most muscles in your body with this one.

Another functional move is the deadlift with row. Stand tall, holding challenging weights, keeping your knees soft. Bend from the hips keeping the weights close to your legs. At your lowest point, bend your elbows and bring the weights up to your waist, keeping your arms close to your sides. Bring the weights back down and stand. Repeat.

You get the idea – with functional fitness moves, you’re performing multiple moves, working more than one part and getting ready for whatever your day brings.

Try a smaller goal for the win

February goal

We think of resolutions as a New Year thing – because that’s the biggest new start of the year. But, here’s another way of looking at goals. We’re given a new start every month, every week, even every day. So, don’t look at your failure from the week, month, or year before as a complete flop, because you get another chance. If you like resolutions, start a February resolution now. If you prefer goals, start working on a February goal. You’ll be more likely to achieve a smaller goal anyway. And those small goals lead to bigger ones.

Those smaller goals count

Sure, you can have a big goal in mind when you create your smaller monthly goals. But those big goals are daunting. If a goal is too big, I’m frozen into paralysis and unable to accomplish anything. The overwhelming challenge of that big project or goal makes it impossible to continue. But smaller goals are more achievable. They’ll keep the momentum going. And they’re easier to attach milestones to. Plus, we have to remember that celebrating every milestone is even more likely to keep us on the path to that bigger goal.

There’s an old Chinese proverb that says that a long journey starts with a single step. You’ve got to start somewhere. And starting on the road makes you more likely to continue.

Breaking big projects into smaller goals also helps to reduce the fear – that paralysis we face when encountering something massive – and can also help to clarify the direction that the final project will take.

An example

Say your goal is to work out 4 times a week for a year. That’s 52 weeks, 4 times. Or 208 workouts. That’s a lot of workouts. Very daunting. But, break that up. Your goal for February is 16 workouts. 4 short weeks. That’s much more doable. And you can break that up even further. One week is only 4 workouts. A power walk on Sunday with the family, intense cardio on Monday, strength on Wednesday, and yoga on Friday. Celebrate afterward. Perhaps a new playlist? And you’re pumped for next week. You’re focused, you’re locked in. Your self-confidence is soaring. You’re resilient – you can tackle anything.

And that’s what smaller goals can do.

Goal for the year: do more squats

I know – most of us hate squats because we have bad knees. I know I do. Experts say the squat should be the number one exercise we seniors do. Let’s explore the why first, and then the how to make this our goal for the year..

The benefits

Squats will give you legs that can go forever. If we want to be able to walk from a distant parking space to the store, squats will give that gift to us. No more wasting time circling, looking for a close parking spot. Our legs will be strong enough to carry us wherever we want to go. Trips to Disney with the grandkids? You’ll be able to outwalk them through the parks. Hiking trips with friends? No problem. And if you’re used to seeing new cities from a bus window, you’ll be able to take walking tours instead pretty soon.

When you do more squats, you’ll be strengthening your thigh muscles and protecting your hip and knee joints. Exactly what we all need. When you do squats correctly without overextending, you will be improving muscle tone. You’ll experience that when you’re able to get out of low-slung chairs and sofas. No more struggling to stand up.

And you may live longer. Studies have shown that people with stronger quadriceps muscles (the ones on the front of your thighs) tend to live longer. Another side benefit – the way your legs look will change. You’ll actually see muscles. And that’s kind of cool, especially for us older folks. So that should be our goal of the year: do more squats!

Here’s how:

How to do a proper squat. Stand with your feet shoulder width apart. If you have hip issues, it’s OK if your legs are a little farther apart. Point your toes slightly outward. If you’re nervous about this, face a kitchen counter to start and hold on.

Bend at your knees and push your hips back like you are about to sit in a chair. Keep your back as straight as possible, chest up and heels planted on the floor (you can even try lifting your toes in your shoes). Tighten your core. Keep your weight evenly distributed. Make sure your knees don’t extend forward over your toes, because you can risk hurting your knees. You should be able to see your toes beyond your knees when you squat. There’s no need to go deep, because standing up is the more important part of the exercise.

To stand, push the ground away with your heels and exhale.

Aim for 2 sets of 8 squats each to start. Go at a slow pace – 2 seconds down, 2 up. And incorporate squats into your workouts 3 times a week.

As you get stronger, let go of the counter. You can hold your arms straight in front of you as you squat and at your sides as you stand. Or, if you tend to hunch over, cross your arms in front of your chest to help keep your back straight.

When you can successfully do 2 sets of 15 squats, try holding a pair of dumbbells at your sides. Start with light ones.

There are lots of variations, but start slowly and build up. You’ll be able to get out of that chair without using your hands in no time.

Every workout counts

Something to remember as you procrastinate, as we all do: every workout counts. When you lace up your sneakers, or hit the mat or the pool, you’re doing yourself a huge service. It means that you love yourself. You care about yourself. And you want to have the very best future possible.

Switch your schedule and move your body

When you’re not feeling it, when you just don’t have it in you to do the workout you had planned, that’s okay – do a different one. Or take a walk. Put on your favorite playlist and dance. You’re moving your body and that’s a start. You can switch your schedule and do your strength workout tomorrow. Every workout counts. If you don’t feel like doing a particular workout, chances are you wouldn’t give it the focus it – and you – deserve.

I was disgusting

I have to tell you that I skipped yesterday’s planned workout. I caught a cold, and while I knew that I’ll be fine, the mat work just was not going to be good yesterday. It was the sneezing, drippy, messy, totally disgusting day of the cold. And while the experts all say that if a cold is just in your head, you’re fine to exercise, I did not want to drip all over myself and my mat. So I rested. And today I feel better, so I did my scheduled workout.

Your resilience shows

When you exercise regularly, especially as you get older, your body gets used to moving. It enables you to do the things you want to do. And when you switch up your workouts for your healthy aging, your body adapts to the different requirements you place on it. You’re resilient – you know that your body is strong and you can withstand the trials and tribulations you’re sure to face.

So, do yourself a favor and make sure that every workout counts.

The simplest can be the best

Why walking is a game changer for your healthy aging

Aging is different for us than for our parents. It seemed like our parents and grandparents welcomed the aging process. I remember my grandmother being terribly vain about her appearance, but not really doing much for her physical well-being other than visiting the doctor regularly. Exercise was not a priority for that generation. I think my grandmother would have laughed me into next week if I suggested she just take a walk with me. Walking is a game changer, though. The simplest exercise can be the best.

Movement of any kind is good

Movement of any kind can help us live longer and be happier. The World Health Organization says that inactivity can lead to an increased risk of chronic diseases such as diabetes, cardiovascular disease and certain cancers. And adding walking to your day is as easy as lacing up your sneakers. Park a little further away from the grocery store. You’ve got a cart for the groceries you buy, so walk the extra distance. And if it’s one of those deals where you rent the cart for a quarter, you’re getting double the benefit when you have to walk it back for your quarter.

The simplest exercise can be the best

Walking is easy. You don’t have to think about it – walking is just something we’ve done since babyhood. But it turns out that the simplest exercise can be the best – because you’re doing it.

Walking adds “repeated resistance” to our leg muscles and bones, making them stronger. Our hip, knee, and ankle joints’ mobility benefit from walking, too. And walking increases our endurance, too. If we want to continue participating in activities, then endurance is crucial. We want to be able to outlast those dogs or grandkids.

The number of steps you take can be a fun number to track, and that’s important, but the time and intensity of your exercise is the thing that matters most. If you’re taking a leisurely stroll, then you’ll have to do it for longer. But if you’re power-walking, then you’re working those legs at a higher intensity and the minimum 20 to 30 minutes three days a week should be sufficient. The latest guidance is that participants in a study who walked 8,000 steps twice a week had lower mortality from any cause than those who were sedentary.

So, go ahead. Lace up your sneakers and take a walk.

Who knew I was ahead of the times?

The motivation secret I told you about a year ago

Enter dopamine anchoring. Do you like to fold laundry? It’s not my favorite job, either. Do you like compiling a big report on Friday afternoon? Nope – I’m thinking about the weekend. It’s no surprise that we tend to procrastinate over jobs that we don’t care for. And then it’s a mad rush to get them done right before a deadline. But I told you about something I do that makes a task I don’t like a whole lot easier. It’s that little treat that keeps me going on the treadmill. Experts are now calling it dopamine anchoring.

Make work seem less like work

The theory is that when you pair a task with something that you enjoy, then the task feels less like work. “The term draws on the neurotransmitter dopamine, which is linked to pleasure, anticipation and motivation,” said Lauren Mastroni, a career expert at CV Genius. “The ‘anchoring’ part refers to creating a consistent link between that positive emotional payoff and the task you’ve associated with it.”

So if you consistently pair the same reward, say listening to your favorite music, with the same task, say compiling weekly reports that are due, then eventually your brain automatically associates compiling that report with a pleasurable activity, listening to your music. I have a favorite channel on Pandora, and listening to that helps me with the bookkeeping. Yes, I know, I have an accounting degree. But that doesn’t mean that I enjoy the work any longer. But I get to listen to my favorite tunes.

I’ve been using dopamine anchoring for months

You know that I’m not a running fan. But in the months that I’ve been listening to an exciting audiobook during my time on the treadmill, I’ve (kind of) turned my opinion about running on its side. Running is still hard and I don’t really look forward to it, but it’s the only time I get to listen to that book, so I keep on doing it.

Productivity expert Ryan Zhang says, “Over time, you stop dreading these tasks because your brain knows something good is coming.” And that’s why I keep putting on my running shoes. I want to find out what happens next in my book.

So I’ve anchored something I enjoy (escaping with an exciting book) with something I used to dread doing (running). Psychotherapist Meg Gitlin says this is powerful medicine. “Pairing a dull or difficult task with something pleasurable ― like listening to music while cleaning or enjoying a favorite snack while studying ― can help reframe the task as tolerable or even enjoyable. Over time, your brain learns to associate the task itself with positive reinforcement. This can improve consistency, motivation and even mood regulation.”

Instead of procrastinating, enjoy the chore

Instead of procrastinating over your least favorite chore, you’ll be looking forward to doing it because you’ll also be doing something you really enjoy.

So if you have a few laundry baskets piled with clothes or sheets that need folding, perhaps you should pop in your earbuds and listen to a podcast or music, or stream your favorite TV drama. You’ll save time that you used to waste procrastinating, and you’ll feel so productive having completed a chore that you dreaded. But what are you going to do with all those laundry baskets?

Not wanting to exercise is normal

It’s really not you – not wanting to exercise is normal.

It turns out that not wanting to exercise is normal. It turns out that as we get older, lots of systems in our body decline. You knew that – eyesight, hearing, cognition, memory. And we don’t want to exercise. That’s because of declining systems in our brain. Namely, our dopamine synthesis and dopamine receptors. That means that cognitive control, emotion and mood, motor function, positive reward, and motivation are also naturally declining. That means our natural enjoyment of life, our happiness and our motivation to exercise really does decrease as we get older.

It’s just not the same as before

So it is normal that we don’t feel like doing anything but mindlessly binge a series on Netflix. Or that we lack ambition to do anything but sit around. A recent article in Psychology Today notes that since our dopamine levels decline, we don’t get the satisfaction out of doing anything like we did in years past.

That’s depressing. I get that we all may not care that not wanting to exercise is normal, but how about the enjoyment that we get from other activities? I certainly want to experience the happiness of a good meal with friends or the enjoyment of reading a good book or listening to an amazing musical performance.

So how can we get back to feeling all these things?

First off, know that what helps one person feel things or become motivated may not work for another. We all feel things differently – we’re not wired the same.

Future to present – focus on the now

In looking at what made older people happy, one theory suggests that people’s motivation shifts from considering the future to being anchored in the present. And for motivation to exercise, older people are more likely to join a group to exercise rather than doing it alone. I guess I’m the weirdo here (preferring my solo exercise). So focusing on relationships can help you get fit as well as make you happy. Be with people you enjoy spending time with and encourage them to join you in exercise. It will help your body, your mind, your resilience and your healthy aging.

For those of us who prefer to go it alone, then continue to make exercise a habit. And find the joy in the little things – one more push-up. One more tenth of a mile. I listened to a great book while running.

We can boost our motivation to exercise

No wonder we don’t feel like exercising! We’ve been missing a vital piece of the puzzle. You know how frustrated you get when you’re putting together a jigsaw puzzle and there’s a piece missing? Either you dropped it on the floor sometime or it was never in the box to start with. That’s what has been happening with our exercise. Here’s the missing piece to boost our motivation to exercise!

Add this to your motivation toolbox

Yes. Even after all these years, I need to (figuratively) give myself a kick in the behind to get up and exercise. I don’t enjoy it, I never have. But it’s a habit now, and you know if you ignore your good habits the thought just hangs over you like a cloud the rest of the day until you do it. Do you enjoy exercising? Didn’t think so. That’s why it’s so hard to get motivated. But what if you learned of a new element that, when you add it to your motivation toolbox, it fires you up and gets you moving?

It works with your step tracker

Many people already use a device to track their steps. I talked about this a few weeks ago – it’s fun to get that affirmation when you reach your step goal every day. And that’s great as far as it goes.

We already know about the benefits of exercise. How it boosts our cognition, improves our strength, helps our sleep, and helps us to lose weight. Exercise helps us become more optimistic and resilient, and certainly encourages our healthy aging. But knowing about those benefits doesn’t get us to the gym or pushing “Play” on exercise videos at home. But the addition of a mindfulness app can help us go the rest of the way – beyond tracking our steps. When we’re aware of our body and how it moves, we’re more likely to add the strength elements and additional cardio conditioning we need.

Add mindfulness training

According to a study published in the journal Mental Health and Physical Activity, researchers from the University of Bath discovered that the combination of step tracking with mindfulness training boosted participants’ motivation to continue exercising. And participants also exercised for a longer period of time every week that they used that combination.

So, I don’t know about you, but I’m going to search for a mindfulness app to install on my phone. It’s the missing piece to boost our motivation to exercise.