fitness over 50 Archives - Fran's Fitness Over 50

Stay warm in the winter with exercise

Are you one of those people who are always cold? Me, too. I love the fall and spring seasons, because it’s not too hot and not too cold. I’m not crazy about summer because I don’t like to sweat. And for me, winter is the worst. My hands are always cold, and I put on my thick socks to try to keep my feet warm. The only time I feel comfortable in the winter is when I’m under my heated blanket or if I’m exercising. Yes, you can, actually, stay warm in the winter with exercise. A friend had to agree with me the other day when I told her that a good Pilates core session can heat me up like nothing else.

Same exercise clothes year-round

I don’t change my workout gear when it’s cold out. I wear a t-shirt and shorts, and, of course, socks and sneakers. When I exercise in the winter I start out cold but warm up quickly. By the way, when an exercise instructor says you’re going to do a “warm-up,” they mean you’re going to get your body used to moving. The internal warm-up doesn’t happen until you’re into the session.

When you exercise, especially if it’s strenuous, your body’s heat production rises immensely – like 1,000 watts. Some of this heat is stored by your body, which raises your core temperature by a few degrees. This is sensed by your skin and other internal thermoreceptors and triggers your brain to respond – you start to sweat. And it doesn’t take long to feel the warmth. I’m in it for about 10 minutes and I’m not feeling as cold.

Pilates and warmth

Like I said before, a good Pilates workout really makes me feel warm. The reason for that is that I’m contracting my core muscles like crazy. And those muscle contractions produce heat. Of course, other exercises will have you contracting muscles, but sustained core muscle contractions are a trademark of Pilates.

So, sure, you can put a sweater on, but a sure-fire way to stay warm in the winter is with exercise. I’m as good as anyone at finding reasons not to exercise. But, staying warm in the winter helps me feel happier. If I’m not shivering, it’s a good thing. I don’t feel like I’m frozen in place, so I can be more productive. So, in addition to all the other benefits, I stay warm in the winter with exercise.

Choose the right goal

Much of what I write is about fitness and creating goals to achieve what you want for your fitness. But I haven’t written about how to go about how to choose the right goal. I tell you to choose goals that are a stretch but achievable, that are quantifiable, and that have a deadline. And I suggest that you break your big goals down into intermediate goals that are even more achievable in the short term.

But how do you choose the right goal for you?

First, think about what you want in life and in your fitness. I’ve told you that one of my goals is to run 7.8 miles per hour for a sustained three minutes at a 2.5 percent incline on the treadmill. Some of you may laugh at that because you can do that in your sleep. Others may think that it’s out of reach. And still others may question my sanity. For me, I believe that this goal is achievable with some work.

What do you want to do?

Your fitness goal is not mine. You may want to be able to run around your yard with the grandkids, or hike in Europe, or even walk in the mall with friends. So, choose the right goal for you. What will it take for you to have the endurance to run around with the grandkids and then go inside and cook a delicious dinner? Some questions you might ask yourself are: Can you walk for an extended period now? Can you walk unassisted? How quickly can you walk? Are you able to run on grass? Can you stop short and turn quickly? Once you assess your current abilities, these might be some intermediate goals to set for yourself. If you see obstacles in the way of achieving a goal like this, like achy knees and hips, find out what it might take to reduce or eliminate that pain.

Here’s the plan:

Or what kind of training will you need to hike in Europe? Think about the future you envision for yourself and choose the right goal for you. Then figure out exactly what it will take to achieve it. Adrienne Tierney, instructor and research advisor for Harvard Extension School’s psychology master’s program, agrees that your goal needs to be concrete, and researching what it will take to achieve it are key. Creating the right goal for you enables your resilience and your healthy aging. You’re seeing the future, and it’s rosy. You have an optimistic mindset. Then creating the intermediate steps helps your time management – because you schedule the work you’ll need to do to achieve them. Your Get It Done Guide will help you choose the right goals for you and identify the steps you’ll need to take to get there.

And choosing the right goals for you will make it so much more likely that you’ll work to see them happen.

Fear of the unknown

Are you afraid to try something new in your fitness routine? Or of starting a fitness program? In fitness, as everything else, fear of the unknown is natural. But don’t let it rule your life. Don’t be paralyzed by the fear of what might happen. Fear of “What if …?” has stopped plans in their tracks for many.

Fear of replacing a PC?

For me, even though it sounds silly when I write it out, I was afraid to upgrade my PC. Now, you have to understand that the one I was replacing was over 10 years old. For a PC, that’s a dinosaur. An early Triassic period dinosaur, like 245 million years ago. So it was more than time to replace the obsolete box. The thing was, though, it still worked. It had all my pictures and files on it. We had moved it several times over the years. But it was time. It took forever to get things done. And it did get things done – I wrote every article for Fitness-Over-50.com on it. I helped to run a business on it. It talked to the printer (most of the time). I published books on it, for goodness’ sake. But it was time.

Fear of the unknown paralyzed me

And I was afraid. Brand new ones are so expensive and still go obsolete in months. I decided to get a refurbished one, guaranteed for a few months. And what if the new one didn’t work? Well, that’s what a warranty is for, right? What if the new one didn’t recognize the external hard drive I transferred all my files to? Well, then, I’d transfer files to the cloud and work from there.

Form a plan of action to counter the fear

You can see that, while I was afraid of the “what if’s,” I tried to form a plan of action for it. I knew that, while it was scary delving into new tech, I’d be so much more productive if I didn’t have to wait to load sites. And didn’t have to wait while I deleted browser cookies every day. Not to mention, not having to restart the PC three times a day.

If starting an exercise program is scary, educating yourself will counter that fear of the unknown.

Indeed, the American Psychological Association recommends that, to counter fear of the unknown, we should focus on things we can control. So, for every “what if …,” think of an action to take. Also be sure to be kind to yourself. We all encounter some fears of things we don’t know about, so take some deep breaths and try to center yourself. And, if possible, try to learn more about the unknown you’re scared of. Then it won’t be unknown any longer. By educating yourself, you’ll have grown your resilience and your optimism. And that just promotes your healthy aging.

Fear of starting a fitness program?

Many people start the New Year with resolutions of getting fit, of exercising more regularly and eating right. And that can be scary – to start something you’ve only dreamt about. So, if you want to get started on a healthier 2025, start now by looking into the kinds of exercise programs that you might like and actually continue. That fear of the unknown will be gone for at least this portion of your life.

Grateful for everything

Does anyone understand how time works? One minute I’m not making resolutions for the New Year, and the next we’re roasting the Thanksgiving turkey. How does that happen? Anyway. It’s that time of year when everyone shares with the people around the table what they’re grateful for. I’m grateful for everything.

Gratitude brings resilience

This year has been tough, but we’ve proven that we’re tougher. We’ve shown resilience in the face of numerous obstacles, and grown stronger as a result. We’ve shown the world that even when things don’t go our way, we can still hold our heads high and be grateful that we’ll have another opportunity to show our stuff. We can be grateful for everything we’ve got, even when that’s not much.

What I’m grateful for

My old dogs are still around. The 15-year-old wanders around and messes in the house more, but he’s still mostly healthy (knock on wood). Booker (pictured) is 12, and he’s very special too. I’m grateful for having the ability to move my body pretty much how I want when I want. I’m grateful to be able to get up from the floor. I’m also grateful for my senses. I can experience all the wonders around me.

What does being grateful for everything bring?

Okay. enough about me. Showing gratitude every day brings optimism and joy, essential for your healthy aging. And expressing it will make you feel even better. You would think that it would work the other way – that the person who you’re expressing gratitude to would feel the joy, but it’s you. When you express your thanks, you’re acknowledging that someone else thought about you. Someone wanted to make things a little easier for you. And knowing that will give you what I call the “warm fuzzies.” That feeling will last for far longer than the moment it takes you to express your gratitude.

You don’t have to express your thanks out loud. A note will work. And if it’s not a person you’re grateful to, writing in a Gratitude Journal works, too. It’s also a wonder to look back on and rediscover the feelings.

I have a lot of people to thank. I’ll get started now.

Time or Money: The price of a holiday

I’ve said “Everything in moderation” frequently. And it’s the watchword I live by. I never say “No” to dessert. If I want potatoes, I’ll plop a spoonful on my plate. Having lost a lot of weight years ago and kept it off, I always watch what I eat and try to eat a nutritious diet every day. Except for Thanksgiving. Thanksgiving is the one day all the eating rules fly out the window. Thanksgiving is the day when more is better. As long as it’s really good food. But, what’s the price of all that really good food? What is the price of a holiday?

What’s being counted?

The price depends on what we’re counting. If it’s calories, to me Thanksgiving is worth it. It’s the one day a year we celebrate what we have. If I want to celebrate with chocolate pecan pie, I’m making it! Or we could be counting the cost of the meal. Again, to me, Thanksgiving is not the day to be pinching pennies. And then time might be an issue. It takes a while to prepare all that yummy goodness. As my sister and I enjoy cooking together and don’t usually have other guests on Thanksgiving, we’re making the most of our time.

Time is more than the cost for some

But not everybody has the luxury of being with family and guests while cooking. It’s no fun being away in the kitchen while everyone else is sharing stories and experiences in another room. In fact, in an article I read, one dietitian opts for a store-bought Thanksgiving dinner instead of preparing it herself. This is despite the added calories, sugar and salt she knows the prepared dinner has.

But, are you concerned about eating healthy?

On yet another hand, if, for health reasons, the holiday is less important than sticking with your meal plan, then you may choose to forego the traditional dinner and choose a healthier option. There’s certainly nothing wrong with a delicious roasted chicken or turkey with fresh vegetables for side dishes rather than stuffing and mashed potatoes.

Thanksgiving is about trade-offs. What’s important to you may not be the thing that’s most important to someone else. I enjoy preparing the meal, perhaps it’s because I’m with the important people in my life. To others, the meal is less important than the company. So the food may not be as high in quality as it might be if it were home-made. But being with good company boosts our resilience.

So, prioritize the things that are important to you. Be with your friends and family. Be healthy. Or enjoy the process and then the meal itself. The price of a holiday is what you put on it, in the end.

When your state of mind makes it impossible to get stuff done

Some days, no matter what you do, you still feel like it’s impossible to get stuff done. I get it. You used to feel like you were invincible. And you felt like your resilience knew no bounds. But some days, when the world beats at you from every direction, you feel like you just want to curl into a little ball and hibernate for the foreseeable future. But even though it feels like it’s impossible, there’s still stuff that needs to get done.

So, how do you go about doing it?

When not even looking at your Get Stuff Done Funtime Menu helps you get past the whirlwind in your brain, how can you even start?

First, center yourself. If my brain is whirling when I have to get stuff done, I know it’s just a waste of time. I can’t help my brain from whirling, but I can shift gears and give it a mental shove to focus on something else. Psychologist Lauren Kerwin, PhD, recommends practicing mindfulness for one minute every day on each of your senses:

One minute on something you can see: your dog, a bird outside the window, the color of your floor tiles.
Something you can touch: a blanket, the water running through your fingers.
Then on something you can smell: tea, essential oil, laundry detergent on your shirt.
And something you can hear: the hum of the air conditioner, a car driving by.
Finally something you can taste: toothpaste, food you’re eating.

This practice grounds you in the physical world and helps your brain move past the tornado.

But how can you get stuff done even after you’re grounded?

Chances are, even after you’ve done the exercises to ground yourself, you’re still feeling pretty shaky. I know I feel vulnerable after this, and not ready to start to get stuff done. When you’re feeling less like there’s a tornado in your head, but it’s still impossible to get stuff done, how do you even start?

Just start

Do something. Take one step. Make it a small step. A very tiny step. And then another. Then another. The idea here is to reach a point where you can take action. Because starting small is still starting. If you can only do five minutes of work – whatever the work may be, it’s still five minutes you couldn’t have done before. It’s a start.

And tomorrow you can do more. You’ve proven your resilience before.

5 Ways to Create a Positive Mindset

It’s tough these days. The world seems to be getting smaller and more nervous all at the same time. With instant access to so many media sources, it’s easy to become overwhelmed. And this week has brought it all to the fore. My brain has been churning so much that I’ve had to completely check out a few times to not break down completely. And checking out – turning everything off – is one way to create a positive mindset (see below).

Why does a positive mindset matter? If you believe that things are dark, you’ll never see the light again, and you’ll never be able to do anything about it, then you won’t. You’ll be stuck in that dark place because you believe it. On the other hand, if you completely believe that something is possible, you’ll make it happen. An article in the Journal of Neurochemistry indicates that our brains adapt to changes in its environment. It’s not as simple as affirming that everything is okay, but our brains are quite malleable. And we can make that positive change happen. You’ll be happier, more productive and more resilient. Here are some ways to create a positive mindset and let ourselves get things done.

Stop doomscrolling

I found myself getting more and more depressed with each post I read the other day. I had to consciously turn my phone off to get out of that spiral. So, when things get to be too much, just turn your screens off. It can be for five minutes or five hours. Take the time you need.

Sleep

Make sure you get enough sleep. Being tired affects your mood, your productivity and your health. Stick to a consistent sleep routine. It helps.

Get one thing done

Set your priorities for the day, making sure that you choose a few intermediate steps toward your goals. You’ve developed these in the worksheet included in the Get It Done Guide. And get one thing done. Just one little thing checked off can really improve your mood. It’s so satisfying.

Exercise

I’ve said it before – those endorphins from intense exercise are real. I feel a bazillion times better after a workout. After a tough exercise session, I’m a much nicer person.

Meditate

It’s not woowoo. It really does help to center you and help your mind stop churning. A short guided meditation (download one for under a dollar here) can clear your brain and help you become more productive.

Use any or all of these techniques to create a positive mindset. They work for me.

Get Stuff Done Funtime Menu

One from Column A on your Get Stuff Done Funtime Menu to get your motivation going.

My sister and I are in the midst of switching our ecommerce platform and the stress from that, along with everything else, is taking its toll. Google has lost our online shop while we’re switching, so sales are nonexistent. Tango, my geriatric dog, hasn’t been well the last couple of days as I’m writing this. The tire pressure light in my car came on when I was on my way to a client. My motivation has fossilized. I can’t get anything done because I’m so stressed.

And then I remembered an article about the Dopamine Menu. Create a menu of courses of things that make you feel better. Do a little one – that’s the “choose one from Column A” like on a Chinese restaurant menu – and you’ll get the boost to get your motivation going. I like to call it my Get Stuff Done Funtime Menu. Weird name, right? But it perfectly describes what it’s used for. When your motivation has gone, pick up your Menu and choose something to just get something done.

There’s so much to do, but I don’t feel like doing anything. I’m scared to get it wrong. I’m scared to interfere with something that needs to happen on its own. My bank balance is diminishing. But life goes on. And I know that better days are on the horizon. I just have to get there. But how?

Enter the Get Stuff Done Funtime Menu. Because, no matter how much you want to get stuff done, if you’re paralyzed with fear, it’s not going to happen. Here’s how to unparalyze yourself.

Create your Menu

I encourage you to create your Get Stuff Done Funtime Menu when you’re not feeling stressed. You won’t be creative, you won’t think of a thing to put on your menu. So start this project when you’re calm and have about twenty minutes. Things to keep in mind: none of us has unlimited time. That’s why we create 3 columns. The Appetizer, The Main Dish, and Dessert. Yes, dessert. We deserve it. And when you don’t feel like doing anything, check your Get Stuff Done Funtime Menu – especially Dessert, knowing that if you’re serious and do Get Stuff Done, a reward awaits!

So get your completed worksheets from your Get It Done Guide and get to work. You’ve filled out a worksheet for each of your goals, and you’ll want to put items from all of your worksheets in your Menu.

The Appetizer

Each entry in your Appetizer column should take no more than 10 – 15 minutes to complete. Sorting the mail or cleaning out your sock drawer, as examples. Or for me, as an example from this morning, changing the code to the Packing Slip template on our new ecommerce platform. This should be something that doesn’t take long but ticks one little thing off the list. Don’t have a list? Check your Get Stuff Done worksheet for a small Intermediate step toward one of your goals.

Your Main Dish

Go for a walk and get some fresh air when you're feeling paralyzed.

As the name implies, the Main Dish column on your Get Stuff Done Funtime Menu should be more meaty. It could take a few hours. Again, check your worksheet for a bigger Intermediate Step toward a Big Goal. So, in my example, setting up the Rewards application on our new ecommerce site could fit the bill as a Main Dish.

Or, if you know you need to exercise but really can’t face changing for a full exercise session, call a friend and go for a walk. The fresh air will revitalize you. You’ll be in a better frame of mind when you’re done too.

Dessert

The reward for a job well done! But be careful here – don’t blow the budget or the calorie reserve. Keep the size of the task in mind when you choose a dessert – they should be in line. And your Dessert can be used as incentive for actually getting stuff done!

And when you actually do accomplish something, your mindset will be more positive. That leads to more resilience. And you’ll be happier.

Try the Winter Arc challenge for focus on health and well-being

Days are really getting short now. I wake up in the dark, and it’s dark again by suppertime. It’s easy to say, “Why bother?” and go eat that lasagna. The whole pan of lasagna. It’s the lull before the holiday storm, when candy goes on sale but before the big Thanksgiving push is on when all the recipes you see are for “healthy sides.” If this sounds all too familiar, you can join me in hopping on the newest trend – the “Winter Arc” challenge. Use these cold, dark months to refocus on health and well-being.

Focus on health and well-being

I know I need the Winter Arc challenge. My sister and I are transitioning our website to a more modern ecommerce platform. We got our domain name 20 – yes, twenty! – years ago and it’s not transferring smoothly. The company we purchased the name from was acquired and merged several times, and settings changed without our permission or knowledge and it, just, not good. So I need to refocus on my well-being.

What’s needed for calm?

First, I have to figure out exactly what I need to do to feel calmer and more centered. I’m not missing too many workout sessions, so that’s good. My nutrition is the same as always. My diet is completely boring. I eat the same things almost every day, with some variations for dinner. Don’t follow my lead on that, because you don’t want to be boring. For me, it’s easy. It tastes good and is nutritious. But I completely advocate adding variety.

Meditation for mindset

So, what’s left? Mindset. I said a few months ago that I was going to add more meditation breaks to my day. And did I? No, sadly. So to refocus on health and well-being, I’m committing to more meditation. I’m getting out my Get It Done worksheet, creating my goal and scheduling meditation breaks on my calendar. And this will be one of my non-negotiable tasks each day. My meditation breaks won’t be long – no more than 5 minutes at a time.

A positive mindset, which is impossible when you’re under stressed, has been shown to improve health on its own. And positivity and optimism adds to our resilience.

So I’ll schedule my meditation breaks – mostly I’ll close my eyes and listen to a short guided meditation. And in a couple of weeks, I’ll reassess and figure out if this has helped to refocus health and well-being.

Feel more energized even when there’s more to do

How to feel more energized through the day

Many days I’m working away on a project and at some point in the afternoon, it feels like I hit a wall. Do you feel that way? If you do,we’re not alone! Many people run out of juice at some point in the afternoon. Even if we start strong, we’re exposed to many stressors during the day that take a toll. And even though your motivation is strong to continue the work, if you feel like you have to curl up and take a nap, the work is not going to be your best. But, don’t feel like you have to go on feeling drained and out of sorts. And not by grabbing a candy bar at 3:00, either. Here are some ways to feel more energized throughout your day.

Eat more balanced meals

If you’re a grab-on-the-go type of person, it may be time to rethink your eating routine. When you combine protein, carbs and healthy fats for all three meals during your day, you’re set for optimum energy. Dawn Jackson Blatner, RDN, says, “The key to an energizing diet is getting the right ‘fuel mix’ at each meal.” One quarter of your plate should be whole grains, another quarter protein and the rest colorful produce, topped with a healthy fat. That way your body has the nutrients it needs to be energized all day, avoiding spikes and crashes in your blood sugar. So your energy will be stable through the day.

Take breaks

Sometimes I can work on a project for hours at a time without looking up. That’s great for the work, but when I do finally get up, I feel stiff and groggy, and my eyes have trouble focusing. When I know I’ll be in the groove I have to set a timer to make sure I take a break. The alarm on my phone works great for this. That break can be just a few minutes, but when I get back I definitely feel more energized. Even if that break is just going to the washroom or taking the dogs outside.

Move!

As I’ve written before, it seems counter-intuitive that exercise will give you energy, but even Harvard Medical School says it’s true. Your muscles produce mitochondria when you exercise, which allows your body to use the food you’ve eaten as fuel. So, more mitochondria means more fuel and more energy. A couple of days a week I exercise in the late afternoon, when my energy level is at the lowest point. After my workout on those days I actually do feel more energetic. Strange but true.

Those are just a few ways to feel more energized. On days when I have to keep working in the late afternoon, I also like to have a little snack of a few almonds or peanut butter on celery. It keeps me going until dinnertime.