fitness over 50 Archives - Page 15 of 17

Everyone has their own stuff

It doesn’t matter what anyone else is doing. Really. Everyone has their own stuff that they’re going through. And you probably don’t enter into the equation. As I’m writing this, today has been a frustrating day. Internet issues, financial institution frustrations, dog training problems. It seems like most things that can go wrong have. I work with my sister – our desks face each other. Our monitors are back to back. I’m having my issues and she’s having hers.

The important things get done

Sometimes I’m a little hesitant to work on certain things during the business day because they don’t contribute to our shared businesses. It doesn’t matter that I’ve done the tasks on those businesses that I’ve set out to do for the day, I’m still hesitant. Stupid, but there you are.

She knows, though. And, you know what? It doesn’t matter. There will always be more to do. Today? The crucial tasks are completed. Tomorrow is another day for the rest of the stuff.

She’s got her own stuff

My sister doesn’t care. She’s got her own stuff to deal with.

And if I’m focused on what others are thinking about me, I’m not getting anything productive done. Nothing on that to-do list is getting checked off. That article is not getting written. The website changes I wanted to make are not getting done. I need to focus on what’s in front of me.

They don’t care

Just like exercising – if you’re at a gym, no one is watching you. Just about everyone feels self-conscious in their workout gear, even though some will never admit it. Everyone thinks that they look stupid doing some of the exercises. A while ago I wrote about this: “No one is watching” And it holds true for most areas of life.

People, unless they actively ask you to participate in it, are so busy with their own activities that they are not paying attention to others.

They don’t care what you’re doing. What video you’re watching. If you’re listening to a business podcast or a steamy romance audiobook. Unless they ask you a question and expect you to focus on them, they don’t care that much at the moment.

It’s natural that we care what others think

Of course, in the larger scheme of things, it’s totally natural that you care about what others think of you. People are social creatures. We want to be with others, and we want others to want to be with us. It follows that in order for others to want to be with us they care about us in some fashion, so we want others to think well of us. We want to do everything we can to foster our relationships and not alienate anyone.

But for the tiny minutiae of everyday life, no one cares that you’re watching a YouTube video and not doing a crossword puzzle.

So stop wasting time. Get the important stuff (or the distasteful stuff) done first and then figure out what’s important to you. Decide on the steps you need to take to get there, and do it. If today the thing that’s important to you is regaining your focus, go exercise (because exercise really does increase focus), decide on a plan and get to work.

You’re worth it

Last week I asked if it had been a while since you focused on yourself. And I was kind of surprised that the answer for many was, “Yes.” Because you’re worth it. You’re worth the effort of focus and determination. And certainly you’re worth taking the best care.

Like those oxygen masks

It’s been a while … OK, quite a while … since I’ve flown anywhere. But during the safety announcement they always tell the passengers to put their own oxygen mask on first, and then put a mask on their child. Because If you pass out from lack of oxygen, no one will be there to put a mask on the child.

It’s the same point with focusing on yourself. Make time to exercise. Learn how to prepare healthy meals. Pay attention to your health – both physical and mental.

Take care of yourself first so that you can take care of your family. If you take care of yourself , then you’ll be around to enjoy family and friends.

My family thanks me when I exercise

An intense workout improves my mood. I'm worth it. — An intense workout improves my mood. My family is thankful and you’re worth it.

Exercise will keep your muscles and heart strong. It also helps flexibility. And, it may seem counterintuitive that an activity that makes you sweat, pant and turn red in the face will make you happier, it’s true. (More reasons to exercise .) Those post-workout endorphins are real. When I’m in a bad mood, or feeling tense and anxious, an intense workout helps my mood. My family thanks the DVD player for that when I’m done…

You’re adding years

Maintaining a healthy weight will add years to your life. Or, certainly, keep the years you’re around healthier, according to the American Heart Association. When you maintain a healthy weight, you’re less likely to develop certain chronic illnesses like diabetes and heart disease, and you may be less likely to get cancer. How do you get to that healthy weight? It’s mostly what you eat! So figuring out that nutritious yet delicious meal plan is essential.

So, if you’ve let yourself come last – it’s time to change that! Focus on yourself. You’ll thank yourself for (hopefully) many years.

Focus on yourself – for your health

Be mindful when you start to focus on yourself. Start slow so you can continue. — Focus on yourself – so you’re healthy for the long haul!

I can picture it… There you are, living your life. Seemingly happy with your family, your job, your home, your friends. It’s been a while since you actually focused on yourself, so one day you may realize that there could be so much more to your life. If you could move better. Zip your pants. Not feel so bloated in the evening. And all those prescriptions. Taking a good, hard look at your daily life you may come to the conclusion that, “Yeah, it’s good, but it could be better. I need to get fit.” You need to focus on yourself!

What a reckoning moment! When we decide that our own fitness is a way to be happier and be more for our loved ones, it’s an earth-shattering decision.

There’s no easy fix, though. If it’s been a while since you made yourself a priority, it’s going to take a while to reap the benefits of that major decision. Make sure you start right and focus on yourself so that you can achieve the results you want.

The food

We all need to eat to survive. Chances are, if it really has been a while since you focused on your fitness, the foods you eat may not be the healthiest. I’m not a nutritionist, but I do know that what we eat is reflected in our body. When we eat right – watching the calories, reducing the fat, added sugar and salt, and eating more vegetables – our health improves and we lose weight.

The exercise

Exercise can help you “burn” more calories, so it does help us to lose weight. But, I think, more importantly, exercise is a mood-lifter. We feel happier when those endorphins post-exercise kick in. Exercise boosts energy and also helps to combat some diseases.

But start small

If it’s been a while since you focused on yourself, start with the little things. If you usually enjoy a scoop of ice cream for dessert, don’t cut it out entirely. Or if your servings of potatoes take up most of your plate, don’t eliminate your mash. Just reduce the serving. Maybe go for half of what you’ve been used to.

I’ve always been a firm believer of “Everything in Moderation.” If you cut all the good stuff out, you’re much less likely to stick with a plan. Perhaps, if you’re feeling it, enjoy your mashed potatoes, but cut out the cake and have fruit for dessert. I enjoy a couple of spoonsful (teaspoons – don’t get crazy!) of super-rich chocolate ice cream most nights.

Well-known fitness trainer Sohee Lee even advises the moderation approach. Especially at first, moderation is the key. More than that is unsustainable. Cutting all indulgences will just make you want them more. But if you have a tiny bit of whatever you’re craving, you’ll most likely be satisfied.

Start small with exercise too. I wrote about starting to exercise a little while ago. If you haven’t exercised in a while, start with a short walk after dinner a couple of days a week. Gradually extend the time and add another day or two in a few weeks. If you’re wanting more, search out a fitness class you think you can stick with. Be honest with yourself. Don’t attempt too much because that, too, is unsustainable. The last thing you want when you’re just beginning your fitness journey is an injury or pain. Now, a little bit of muscle soreness is to be expected if you’re using muscles you haven’t used in a while. But if you can’t walk for days after a workout, that’s not a good thing. Starting slow means that you’ll maintain your healthy progress.

Fitness is a journey. No one ever says, “I’m fit. Now I can quit.” There’s no quitting. Eating right, exercising and attending to your mental health is something you do for life.

Your body is a mirror

You know that old saying, “You are what you eat?” Well, you can also say, “Your body mirrors your mind.” Your body really is a mirror of your mood and emotions.

Unexpected effects on your body

Your mood and emotions can affect your physical health in ways that you may not expect. You may experience pain, inflammation and even chronic illness as a result of continuing depression. Depression can deprive your body of its natural ability to fight off disease.

“Mental and physical health are linked. When the brain is out of balance, it can affect our body’s response to fight off illness,” says Dr. Munther Barakat, a psychologist at Aurora Psychiatric Hospital in Wauwatosa, Wis. When our mental health is compromised, it can lead to increased pain sensitivity, slower healing, weight gain or loss, increased inflammation, even a weakened immune system. When our immune system is compromised, it can lead to autoimmune diseases like arthritis or fibromyalgia. It can even cause abnormal cell growth which can lead to cancer. Your body is a mirror of the bad as well as the good.

Tips to fend off bad moods and depression

Some exercise can be fun - like crunches on the stability ball. If it's fun, and your body is a mirror of your emotions, then you'll be smiling inside and out.

Dr. Barakat recommends developing habits to fend off bad moods and depression, like physical exercise! I’ve written before about how that “exercise high” is more than a myth. After an intense workout, I know that I feel more optimistic and happier. Even when I don’t feel like exercising, I do it anyway, and then afterward I’m glad I did. It could be the increased oxygen. It could be the tingly muscles. I just know that I feel better and more optimistic after I exercise.

Eating a healthy and balanced diet is another great habit to start or continue. Research has shown that a diet rich in Omega-3 fatty acids and complex carbohydrates has a positive effect on brain function and mood.

Relaxation techniques also calm your mind and body. Yoga and meditation are practices I follow. Hatha Yoga has the double (triple?) benefit of increasing your flexibility, exercising and stretching your muscles as well as calming your mind. You don’t have to be a yogi to benefit from a yoga practice. If you’re not able to do any particular pose, there are plenty of modifications and substitutes. If you take a class, mention to your instructor that you have certain limitations and more often than not, he or she will demonstrate terrific modifications.

Meditation eases stress

Acording to Psychology Today, mental health does benefit from meditation. A study in Psychiatry Research revealed that people who meditated for 30 minutes a day experience stress less intensely than those who didn’t meditate. The study also showed that the part of the brains involved with empathy and compassion of people who meditated grew. People who meditate care more – and that’s a key component of growing your resilience.

So if your body is a mirror for your mood and emotions, and if you’re in a great mood more, your body will be in better shape. Not only will you be more fit, and more able to do the things you want to do, but you’ll be more resilient and better able to tackle the challenges of life. That’s my definition of “fitness.”

I feel like an elephant today

I feel bloated like an elephant today. If you do too, stick to your fitness plan.

Did you ever wake up and, after you do your usual morning stuff, say to yourself, “I feel like an elephant today?” Everything feels fat and bloated, even more than usual. Even my hands and feet feel bloated. Don’t get me wrong – I love elephants. I think elephants are among the cutest beings on the planet.

I don’t want to feel like an elephant

But I don’t want to feel like one. Elephants usually move slowly and deliberately. (Except for when your safari jeep gets between a mama and her calf. But that’s a story for another day.) That is not how I want to move. I want to feel light and energetic. I want to feel like I can move effortlessly.

I’m pretty sure that you have this feeling sometimes too. I may have eaten too much salty food yesterday and I’m retaining water. Or I just plain ate too much. Or I didn’t get enough sleep. Any of these could lead to feelings of heaviness.

Stick to your fitness plan

First thing to do is not obsess about it. Feeling like you have to wear a giant muumuu to cover everything up can lead to feelings of depression. Don’t let it. Everyone feels this way at some point. And even if you feel it, it’s not visible. This article describes how I pull myself out of the dumps.

Next – drink more water. It may seem counter-intuitive to drink water if you’re retaining water, but it’s one step in the right direction. If you like to drink carbonated beverages, try to replace them with water. That carbonation can lead to excess gas not only in the beverage, but in your system.

It’s important to move!

Take a walk. This can diminish that bloated feeling right away. And over time, if you move more, you won’t feel bloated so frequently. Yes, this is another reason to exercise regularly!

Gradually add more fiber and probiotics to your diet. This tip is not an instant cure. Adding additional fiber to your diet is a long-term improvement and will improve your digestion over time.

But right now?

No matter how you feel, you don’t look different. You’re still the same person inside and out. So if you’re self-conscious and want to wear baggy shirts and pants for a couple of days, that’s OK. When I’m feeling bloated, I have to remind myself that no one is looking at how tight (or not) my pants are. I’m still me – tight waistband or not.

Self-care is more than a tag line

“Fitness” is not just exercise

What comes to mind when you think “fitness?” I’ll bet one thing you don’t think of is self-care. But self-care is more than a tag line and it’s crucial for our fitness. I don’t mean dental floss or moisturizer, although they’re certainly important for our health and well-being.

The self-care I’m referring to is taking care of our mental health. Taking time to care for ourselves when the world is crazy around us is essential for keeping our equilibrium.

Self-care can be as simple as closing your eyes

If you're feeling anxious and stressed, meditation could help. Meditation can be an integral part of your self-care.

Self-care can be as simple as just taking a few minutes away from others, screens, phones and other intrusions. Or just closing your eyes and breathing for a few seconds between phone calls or meetings can help to clear your mind.

A brief meditation session can also calm you. If you don’t usually practice meditation, then a guided meditation is helpful. You can download my complementary “Garden Walk” meditation now. Opening your eyes after meditating is like waking up from a restful snooze.

Reset your thoughts to focus

This brief interlude can reset your thoughts, making it easier for you to focus on the next task. Or it can help you to distance yourself a little from troublesome news and the ever-present clatter of today’s world.

And if you’ve had a really long awful, troublesome day filled with terrible news and cranky people, take a little longer to center yourself. Tell the family, “I need a while. I’ll be back in a half hour.” They should be able to respect your needs to give you the time you need, just as you would give them time.

“Self-care” is more than a fad. It’s an essential part of fitness.

This all qualifies as “self-care.” It’s more than a fad. Self-care is more than a tag line or slogan. It’s essential for staying sane in these crazy times.

Too often we’re met with people in bad moods these days. It’s important that we not follow their lead and let them turn our mood downward, easy as it is to do. I wrote of this before, and it’s still appropriate.) When we follow the harder path, of optimism and growth, by caring for ourselves a little more, we grow our optimism and our resilience.

If you miss a day or two

You’re a few weeks into your new, “healthy you” plan and things are going fine. You have good days and days that it’s a struggle, but you’re making it through. You’ve been sweating up a storm but eating (mostly) right. But you’re starting to wonder, what happens if you miss a day or two. You may have a trip planned and you don’t know if you’ll be able to do your workouts. And if you’re on someone else’s timetable, you don’t know what the meal situation is going to be like. You’re worried that if you miss some time that your plan will be completely undone.

First, take a breath and celebrate

First, take a minute and celebrate your successes! It’s not easy sticking with a healthy plan for a few days, much less a few weeks. And you’ve done it! You’ve stuck with it! You should be incredibly proud of yourself.

But if you miss a couple of days

But that trip is coming up, and you’re concerned. Know that if you miss a day or two, it’s not the end of the road. You may eat things that aren’t on your meal plan. You may miss a few workouts. But you can’t plan your entire life around your workouts. Things happen.

It’s OK. The world will not end.

It’s OK if you miss a day or two. Or even more than that. The world will not end, and you’ll be fine.

The key is to get back on the plan as quickly as you can. And while you may not be able to completely stick with your meal plan while you’re away or your schedule is disrupted, try to eat as sensibly as you can. Don’t think to yourself, “I can’t do my plan, and I don’t want to be impolite and ask for separate food, so that’s it. I’m done.”

Eat sensibly and move!

No. Eat as sensibly as you can. Try to limit high-fat and high-sugar items. Say, “Thank you, but no” to all the sweets your host offers you. (Or just have one of your absolute favorites.) Stick as closely to your own meal plan as possible without being rude.

And get what exercise you can. Suggest walks outside. If you’re staying at a hotel, check out the fitness center.

Back to normal

You may not want to go all out when you get back to your routine after you miss a day or two.

When you get back to your normal routine, assess where you are. Get back to your healthy eating plan as quickly as possible. You may have gained a couple of pounds, but they’ll come off when you’re back to your plan.

And you may want to ease back into your exercise program a little more slowly. If you miss a day or two, you probably won’t lose momentum. But more than that and if you go back to full exertion, you could be sore for a couple of days. So, modify the intensity a bit for the first few days. And if your muscles are sore the next day, it’s normal. Follow these suggestions to feel better – Drink more, stay active and don’t sit too long. And remember that the sooner you get back to your routine, the easier it will be.

You’ll get back to your fitness routine in no time! You’ll be improving your health and increasing your resilience. There’s no need to quit if you miss a day or two in your fitness journey – you’re just taking a little break.

The other piece of the puzzle for weight loss

If you’re serious about wanting to lose weight, exercise is important. Exercise is more important for lowering blood pressure and reducing your risk of certain diseases. It’s also important for building strength and bone mass. What you eat is the more important piece of the puzzle for weight loss.

The formula for losing weight is simple: consume fewer calories than you use. The number of calories that you use exercising can be large, but not nearly as large as it needs to be in order for you to lose pounds. Even the Mayo Clinic says that diet is more important than exercise when it comes to losing weight.

Diet is a 4-letter word

What you eat is most important in the weight loss puzzle

Yes, diet is a nasty word. But it’s also what we consume every day. Our diet is just that – what we eat. The word is neither good nor bad. It’s just a word. What can be good or bad are the foods that make up our diet.

You’ve heard the “experts” promoting the “South Beach Diet,” the “Atkins Diet,” the “Mediterranean Diet,” “Keto,” gluten-free diet, Pescatarian diet, Intermittent Fasting – the list is endless. What works for one person may not work for you.

What does work

Change your mindset: Stop thinking of “diet” as a bad thing. My own diet includes lots of really “healthy food,” but also ice cream, bread and donuts. None of these are bad themselves. What is “bad” is when you overload your diet with processed foods high in sugar and fat. My motto: (like Benjamin Franklin) “Everything in moderation.”

So, if you’re really serious about losing weight, do some research about food plans. What’s included, what’s not included, the long-term prospects of sticking with it. Figure out what appeals to you. Try it for a few weeks. See if it works, and if you can live with it. If you need to modify the plan – it’s your body. Do what’s right for you. Keep a food journal – write down every morsel of food that goes in your mouth. Be religious about this. You probably don’t realize everything you eat. And that can sabotage your results.

Losing weight is hard, but the more you know about what it takes to lose weight and be healthy, the better your chances of success.

What happens after you start

Congratulations! You’ve made the decision to start exercising. You’ve chosen the program you’re going to use. You have your workout gear and a spiffy new pair of sneakers. Now what? What happens after you start to exercise?

Commitment to your health

It’s been a few days. The initial exhilaration of the newness of your exercise routine has worn off. You’re starting to realize that exercise may not get easier as time goes on.

It never gets easier even after you start to exercise.

You’re right! And that’s the point. Exercise will not get easier. In order for you to get all the benefits of exercise (improved cognition, increase bone density, increase strength), you have to challenge yourself every day. Of course, the point is not to challenge yourself until you’re ready to drop, but at the end of a workout you should feel like you really can’t do any more without some recovery time. Your final cooldown and stretch should be absolute bliss. After a cardio workout you should be warm and sweating. And after a strength workout you should feel like you couldn’t do another push-up if your life depended on it – at least for a half hour or so.

You know that old saying, “When the going gets tough, the tough get going?” The same applies to exercise. Exercise is tough – you’re tougher. You’re exercising to reap those health benefits I mentioned above. And know that you’re not alone. Exercise is hard every day for me. It should be hard every day for everyone.

Make it a habit

A couple of weeks ago I wrote about habits. It takes about 3 weeks for anything to become a habit. If you do the same thing at pretty much the same time every day (or almost every day) for 3 weeks, the better the chances that it will become a habit. The same for exercise. I work out in the late afternoon 4 or 5 times a week. I get home, walk the dogs, check on the bearded dragon, get the mail, change my clothes and exercise. That’s my routine. We humans love routine. Exercise is a part of mine. A few weeks after you start to exercise, it will be part of your routine too. But before exercise becomes a routine, you must put thought and deliberation into it.

I’ve emphasized the use of a calendar or planner in the past. If you’re serious about making that commitment to your health, make appointments with yourself to exercise. (Here is Zapier’s ranking of the best calendar apps for 2021.) Four days a week for the next three weeks – just write it in or make a repeating event on your digital calendar. And keep that date with yourself. You’ll find that in a few weeks, you’ll start your workout routine as a matter of course. Remember that you’re doing this not only for you, but for those who depend on you. Like an oxygen mask on an airplane – when they drop, put yours on first so that you can take care of others.

Positive reinforcement works for me

In addition to writing articles about fitness and trying to inspire other (mostly) women over … a certain age …. to become more fit, I train my dogs using positive reinforcement. It occurred to me lately that positive reinforcement works for me, too.

Booker is heeling at Fran's side: positive reinforcement works

In the dog training world, many trainers, including me, have moved to a place where we reward the dog for doing what we ask them to and ignore other behaviors (unless they do something really outrageously wrong). A big difference from about twenty years ago (maybe less than that), when it was a common practice for handlers to jerk the dog on a choke chain into place and hurl a jar filled with noisy pebbles at a dog. Fear was the common motivator in dog training. Now our dogs learn to think and make correct choices.

Now my dog walks at my side when I tell him to, looking up at me for his next “assignment.” I reward that behavior.

How does that positive reinforcement work for me?

I know that there are certain “behaviors” that I’m supposed to do. Eat well. Go to work. Be nice to other people. Exercise a few times a week. If I do all that, I give myself a reward. That reward could be something as insignificant as a shower after my workout. Maybe an extra piece of tomato on my sandwich. Why so minimal? Because these things have become habits for me.

The newer a behavior is, when I’m trying to form a new habit, the bigger and better the reward. The same for dog training. If I’m just starting to teach my dog to walk close to my left side, I’ll give him a jackpot reward the first couple of times he finds that position on his own. That way he’ll be more likely to repeat the behavior! But after a period of time, say a few weeks, my dog has been walking in heel position on his own for all that time. So, a periodic reward will spark his enthusiasm and keep him there. In the same vein, after a particularly tough workout, I might reward myself with an extra long stretch.

Positive reinforcement for the masses

Lately we’ve seen states and municipalities reward residents for getting COVID vaccines. They’re rewarding a behavior that people were either resistant to or saw no benefit in for themselves. That’s positive reinforcement working in a very big way.

Positive reinforcement works for me, it’ll work for you. And it’s certainly a lot more palatable than punishing myself for something I didn’t do.