fitness Archives - Page 3 of 5 - Fran's Fitness Over 50

Eat more protein

We all want to live a life that’s long and healthy. And part of our healthy aging is making sure we get the right nutrition. Boring, I know. But with a little forethought we can plan our meals and snacks so that they’re fun, tasty and nutritious. Even with that planning, though, it’s common to not get enough protein. Highest on the list of protein-rich foods are meats and yogurt. But many seniors skip the meat, perhaps because of budgetary or other concerns. But the fact is, protein will help us keep up our energy. And we need to eat more protein.

Why we need to eat more protein

The “formal” government recommendation for protein is the same for all adults age 19 and up, but recent research has shown that we older folks probably need more. We know that as we age our muscle mass declines – by up to half. And, as we age, we have more chronic ailments, many of which affect our ability to process the protein we eat efficiently. Why do we need protein? Simply put, protein can help us build and maintain muscle mass. And it also replaces the proteins that chronic systemic inflammation depletes.

We need a LOT or protein

According to the official recommendation, we need 0.8 grams of protein per kilogram of body weight (1 kg is about 2.2 pounds). I did the math, and I need about 45 grams of protein every day. That’s a lot of meat. But other foods have plenty of protein as well. Plan your meals and snacks with protein in mind. Breakfast is a perfect time for an egg. And hard boiled eggs are also great snacks.

More high-protein snack ideas

If you’re feeling hungry in the afternoon (for me, about a half hour before my workout), have some almonds or pistachios. They’re high in protein, and they taste good. Greek yogurt is also high in protein. Something I don’t often think of as a great snack is jerky – but it’s tasty and full of protein. Dry roasted edamame beans is another possibility. Another great snack is an apple or stick of celery with a bit of peanut butter.

When doing some reading, I found a recipe for roasted chickpeas that sounds amazing. For a main dish, try lentil soup.

The point here is, if we need to eat more protein, we’re not limited to roasting a chicken or broiling a steak. Sure, those are great, but we thrive on even more choices. And there are plenty of protein choices.

Tighten your core for everything

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

What is your core?

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

What will a strong core do for me?

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

Got a bad back?

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

Tighten your core for better quality of life

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

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

No weights required for strength training

So many things you should do for your healthy aging. And most of them are expensive. Even with insurance, visits to the doctor cost most of the time. Care for your hair and skin aren’t getting cheaper. Those nice socks aren’t cheap. So, it’s great that even though the CDC recommends strength training a couple of times a week, you don’t have to go out and buy free weights. You don’t need a gym, either. There are no weights required for strength training.

Your body weight will do

You may not want to build muscle, but we all want to maintain what we’ve got. And it’s possible to do that and improve our strength by just using our own bodies. I think I’d look kind of stupid with bulging biceps, but if that’s your thing, it’s possible to get those as well by doing body weight exercises. First thing, though, according to Sten Stray-Gunderson, MS, an exercise physiologist and trainer, is to eat enough protein. So many of us focus on vegetables now that we don’t get enough protein in our diets. He recommends 1.2 to 2.2 grams per pound of bodyweight a day of protein to preserve your muscle mass – probably the lower end for those of us over 60. For exercise, Stray-Gunderson says high reps and many sets of body weight exercises will help increase muscle mass.

For those of us who want to just maintain and get stronger, not necessarily build muscle, focus on the time under tension while we do the exercise. For example, lower into a squat slowly, and come up again just as slowly. It’s hard, but that’s the way to build strength. Focusing on form and control is the way to make an exercise really effective. There are no weights required for strength training here.

What exercises to do?

The aforementioned squat is an all-time favorite, of course, as is the plank. There’s nothing like squats for the lower body and the plank works everything, especially the core. Just make sure that you’re using good form. For the squat, your back is straight, legs are wide and knees are behind your toes as you look down. For the plank, keep your back straight and head in line. Of course, for everything, keep your core tight. And if you get bored with a regular plank, there are many variations to hold your interest.

Your fitness journey is yours alone

The instructor in one of my favorite fitness program videos says “Fitness is a journey, not a destination.” And that couldn’t be more right. You can never say, “I’m fit, so I don’t have to exercise or watch what I eat any more.” You’re never done. And your journey toward fitness is yours alone.

Your goals are different than mine

It’s different than mine, or your partner’s, or your sister’s. Your fitness goals are different than my goals. You may want washboard abs. I don’t think they’re necessary.Feeling better and being fit improves my resilience. I may have a fitness goal of being able to run 8 miles an hour. You probably don’t care about how fast you run. We’re all different. Each of our fitness journeys is correct and right for us. We have to change our mindset to accept and appreciate our uniqueness.

A break in the fitness journey

The fact that we’re never done with our journey to fitness hit home to me recently. If you’ve been exercising regularly for a while and stop for a week, you know that you’ll be sore all over again. I had Covid and just didn’t feel up to exercising for a few days. I started up again,but my muscles were sore, I wasn’t as strong, and I was winded more quickly than before I was sick. So I started my journey again. There’s no destination. My journey to fitness is ongoing. And yours probably is too. I consider myself “fit,” and I want to stay that way.

Being truly alive means staying fit

If we’re alive, don’t we want to be truly alive? Experience new things, taste new flavors, smell new aromas? All that means staying fit. We may want to share our journeys, but we don’t want to be dependent on our traveling companions. We want to be able to walk around new cities. Visit new shops and restaurants. And being fit means not slowing our traveling companions down.

Everyone’s journey has similarities

Everyone’s fitness journey has similarities. We have to plan our workouts and nutrition. Everyone has to figure out how to vary the exercises we do so we don’t overuse muscles. And we each have to measure our progress against the goals we set for ourselves somehow.

So, enlist others to go on your fitness journey with you. Walk with a friend. Commiserate about a tough workout with a classmate. Bitch and moan about running with relatives. And remember they’re on their own fitness journey.

Motivation when you’re sick

During the height of the pandemic, most of us were vigilant about wearing masks and keeping social distance. Now, three years later, most of us have relaxed our vigilance. We’ve been vaccinated and boosted, and since the virus didn’t greatly impact us, we didn’t think about taking precautions when in a large gathering. And now it’s come back on me. I was at an Agility trial this last weekend, along with over a hundred other people (and their dogs). And now I tested positive and have mild symptoms. I don’t feel all that bad as I’m writing this, but I don’t feel that great either. Working holds no appeal at the moment, and if this article is not up to my usual standards, I apologize. So, how do you maintain your motivation when you’re sick?

Focus on one thing

When you’re sick, focus on one thing to accomplish. Any more than that and you’ll be overwhelmed and end up not getting anything done. So, figure out the most important thing you want to get done. Then, since your brain might not be working at its usual high level, think about how to start that task. Write it down. Motivation when you’re sick requires much more detail than at other times. When you’re well, once you start many tasks, the steps become a natural progression. But when you’re sick, those steps may not be clear. So write the steps down. Writing those steps down will change your mindset from planning to doing.

Do it

Then buckle down and do it. Motivation when you’re sick requires that you stay focused. Your thoughts may want to scatter in different directions, so it’s important that if you want to get things done, you reign in those thoughts and stay focused. This is not easy. I currently have eighteen tabs open in various browser windows. But I set the task of writing this article for myself. And I will finish it!

It’s not easy to maintain motivation sometimes, even when you’re feeling well. But when you’re sick, it’s even more difficult. So just try to get one task accomplished. See how you feel when it’s done. If you’re feeling good after that, move to the next item on your list. Last week I had some tips to maintain motivation, and one was celebrate the smallest victory. That applies here. Finishing anything when you’re ill deserves a celebration!

Things to remember if you’re sick

Meanwhile, things to remember if you are sick with COVID and are treating yourself at home (from the Mayo Clinic) – get lots of rest, drink plenty of water, throw those tissues away and wash your hands a lot. If you can, isolate yourself from the rest of the people in your household. And if your symptoms get worse, see a health professional.

Motivation tips for anything

I recently read an article that had motivation tips that were fashioned for weight loss. But any project, whether it’s short- or long-term, needs the proper motivation to see it through to the end. So here are motivation tips for anything.

Motivation to finish a knitting project

Like knitting a sweater. To me, the fun part is knitting all the pieces. But then I really need strong motivation to put those pieces together. My mom was great at finishing knitted projects. I’d love to do the knitting part, but then I would sew them together and my sweaters would look homemade. There’s absolutely nothing wrong with homemade projects, of course, but my mom’s would look totally professional. I knew that my sweaters wouldn’t look fantastic, so I’d procrastinate until it was summer and I didn’t need a new sweater.

Remember why you started

Obviously I was not motivated to finish that sweater. On the other hand, if the knitted pieces were so gorgeous that I couldn’t wait to wear the sweater, I would have to finish the thing. Every evening I would picture myself wearing the sweater, its softness, how it would drape just perfectly, and keep me toasty warm. And I would pick up the pieces, pin them carefully together, and sew the sweater together. That’s “remembering your ‘why.’”

For weight loss, remembering your ‘why’ is different for every person who wants to lose weight. If you have a trip planned and you want to do a lot of walking, you want to be in the best shape you can be so you can see all the sights. And you know that if you’re at a lean weight, your endurance will be so much better.

Focus on the fun

Another motivation tip for anything is to focus on the fun. For weight loss and getting fit, the process is always more sustainable when your workouts are fun. If you’re having fun when you exercise, you’ll want to lace up your sneakers. You’ll want to move to the great music in the workout. Or perhaps the moves themselves make you want to do them more. Exercise won’t be a chore, it’s something you have fun doing. You can apply this to anything else you have to do. Find the fun in the project. Even if the project itself is mundane, perhaps use different colored pens to spark your interest.

Celebrate even the smallest victory

When the going gets tough, focus on your victories. And for some projects, the smallest victories are the ones that excite you the most. Because those wins are indicators that you are succeeding. If your goal is to do 10 regular pushups when you couldn’t do a single one to start, then completing 2 with great form is time for a celebration.

Celebrate your wins. And your wins will fuel your happiness, and your resilience. You’ll want to keep going for more wins.

More tips in the “Get Up, Get Moving, Get It Done” Guide

When you have things you want to get done, projects you want completed or simply chores to complete, you need the proper motivation. If you’re unsure of your motivation, download the “Get It Done” Guide. It has motivation tips for anything.

When you keep finding other things to do rather than the project you have to finish – you keep procrastinating, download the “Get it Done” Guide.

The Guide is filled with ideas to keep you on the straight-and-narrow to get that stuff done. It give you actionable steps to follow to stay motivated and complete projects.

It will also help you identify time-wasters that prevent you from finishing projects.

The Guide even has a worksheet to get you started on completing the things you want to get done.

It doesn’t have to be fancy

The concept of creating goals for yourself may seem intense and scary. You may picture sitting at a very professional-looking desk with an open journal, colored pens and rulers. A couple of screens and a fancy keyboard may occupy a corner of the desk. But it doesn’t have to be fancy. Planning for your future can be as no-frills as you want it. Whether it’s a goal to become more fit, to eat right, to earn a million dollars, to buy a new house, setting your goals can be as simple as you like. Get a piece of paper and start writing.

Fitness goal? No-frills is best

If one of your goals is fitness, no-frills may be best. You don’t need special equipment or specific workout gear. You just have to be specific about exactly what you want and a timetable to get there. If you know that you want to do strength training two times a week, your own body weight can help you out. It doesn’t have to be fancy. Just today I read about 2 celebrities who used mainly body-weight exercises while touring and on location.

Carrie Underwood, country music superstar, worked with a trainer recently on tour to keep her endurance up. She said, “”I try to make the most of my time. I have changed my focus. Instead of just trying to get those external results that I wanted, my goals have changed. I want to be stronger, I want to live longer; those are the things that I want now other than just, ‘I want to fit into that.'” Underwood’s goals and wellness practices still aren’t big or splashy; rather, her habits are things she can “stick with forever,” and that’s what she recommends for others as well. Don’t get fancy – just get it done.

And Pedro Pascal, star of “The Mandalorian,” took a similar approach while on location filming the movie “The Last of Us.” There was no equipment, so he had to rely on body-weight moves for the mobility and movement he needed for the character.

Make a date with yourself

If becoming more fit is one of your goals, there’s no need to join a gym or invest in expensive equipment. Make a date with yourself a few times a week to go for a walk. Have a half-hour dance session. Cue up your favorite playlist and move. Don’t break those dates with yourself! Working toward your fitness goals will make you more optimistic and you’ll feel more powerful and resilient.

Test the waters first for other goals too

And the same kind of thing follows for your other goals. Start by testing the waters. If you want to save money, think about easy ways to start. Don’t buy the most expensive coffee drink. Make coffee at home every day. If you invest in an inexpensive coffee maker (I use a single-cup French Press coffee maker that costs under $10) and a can of coffee grounds, you may find that you like it even better than the expensive stuff you buy at coffee shops you have to travel to. Make your lunch at home a few times a week. Limit your restaurant spending. Maybe don’t buy those shoes this month. Start small.

Achieving your goals doesn’t have to be fancy. Keep working at it. Figure out ways to start small and grow from there.

I’m not going to try it – are you?

Not willing to dive in

“Cold plunging” for health benefits has been around for quite a while. It used to be that cold plunging was an athlete thing, but now it’s gone more mainstream. Celebrities from Kate Hudson to Lizzo to Harry Styles to Lady Gaga are sinking into ice baths for therapy or recovery. And whether it’s a cold shower, a cold bath, or a cold lake in winter, it seems like more regular people like us are joining the party.

I’m not convinced. The thought of sticking a toe into ice-cold water after a workout or lifting my face to a freezing spray of water first thing in the morning does not appeal. The benefits would really have to outweigh the fear to convince me.

Cold plunging health benefits

So, what are the cold plunging health benefits? A study not long ago showed that cold-water therapy can help reduce inflammation and perceived soreness after a tough workout. Hence, ice baths for athletes. But other health benefits of cold plunging include enhanced immune function; decreased levels of pain, stress, anxiety, and depression; and increased alertness and energy. Experts also say that sleep is improved with cold plunging.

I have to wonder how will it affect my healthy aging? Will the numbness extend my life or shorten it? Studies haven’t seemed to address this yet.

How it happens

Immersing yourself in cold water changes how the blood flows through your body. The cold water constricts your blood vessels. So when you climb out of the shower, bath or lake, you warm up and your blood starts to flow through the newly widened veins and arteries. Lalit ha McSorley, PT, owner and lead physical therapist at Brentwood Physiotherapy in Calgary, Canada, says “This can help improve overall circulation and oxygenation of the body.”

Willing to take the plunge?

While all that sounds great, I think I’ll get my health benefits from exercise. Exercise lowers blood pressure and improves circulation. It also improves sleep. Exercise certainly boosts my mood and makes me a nicer person.

So, I think I’ll keep my showers warm (OK, lukewarm when the weather is hot) and leave the cold plunging to others. Are you going to try it?

No. It depends. A while. Answers to goal-specific fitness questions.

When will I see Exercise Results?

When do you see exercise results? It depends... And everyone is different.

“I have a wedding in June. Will I be skinny by then?” “How long ‘til I fit into Size 6 jeans?” “When will I see a six-pack?” Were you laughing when you read those questions? Me too. And yet, deep down, I kind of wondered when I’d see exercise results all those years ago when I lost weight. By now, you know that “No,” “It depends,” and “A while” are the answers. It turns out that “It depends” is the answer to quite a few goal-specific fitness questions.

Goals are key

Having specific goals, committing to a program and sticking with that program is the sure path to success in reaching a fitness goal. For example, if you want to lose 5 pounds in a month, experts agree that it’s totally doable. Reduce the number of calories you consume (a food journal helps with this), increase calories burned (an exercise program will help here), make sure you’re hydrated, get enough sleep, and reduce stress. That’s the formula. Of course, it’s never so cut and dry.

Our emotions get in the way. We eat because of stress. And we eat when we’re happy. When it comes to exercise – there’s never a good time to do it. Or we just don’t feel like it. So, having real, achievable, specific goals is the key to keeping on track.

Everyone’s different

We’re human. And as humans, our bodies react differently to the food we eat and exercises we do. Exercise results are different for everybody. My body reacts differently than yours. Your body may not retain water the way mine does – be grateful. Or your muscles may respond more quickly to exercise than mine. Everyone’s different. So – it depends when you’ll see those results you want.

A real time frame … wait for it

But, there is sort of a time frame on when you can expect to see some results from your hard work. “When performed appropriately, exercise can lead to physiological changes in about eight to 12 weeks for most people,” Chris Gagliardi, MS (an ACE-certified personal trainer) says. “This does not mean that everyone will respond to exercise in the same way. Some people may see and feel results in less than eight to 12 weeks, and for others, it may take more time.”

Don’t exercise for the outward results

It’s such a long time to see any results, that it’s important not to focus on these physiological changes. Remember all the other benefits that come from exercise. Remember that even Khloe Kardashian exercises for the invisible benefits! If I have to wait 2 to 3 months to see any results, there had better be other benefits to this whole healthy living thing!

The biggest reason for me to exercise is the brain boost I get, and how much better I feel emotionally afterward.

5 reasons to do planks

Planks have gone in and out of favor in the fitness community for years. But there’s a definite place for planks in everyone’s exercise regime. You know I always advocate a strong core. So we’ll take it as a given that the prime reason to do planks is to strengthen your core. Here are more reasons to do planks.

Reason to do planks #1 – simplicity

Planks are simple. Anyone and everyone can do some version of a plank. If you’ve been doing them for a while, the standard plank on your hands and toes is your go-to exercise. But for beginners, I’d recommend starting using a coffee table. Put your hands flat on the edge of the table, walk your feet back until you’re in a straight line from your heels to your head. Core pulled in tight, back straight – don’t arch your back or bow it. And hold there for 15 seconds to a minute. As you feel stronger, go down to the floor. You can start on your knees and hands first, but you’ll want to progress quickly to an elbow plank. On your toes and your forearms – keep that straight line from your heels to your head.

Reason #2 – core stability

Planks not only strengthen your core, but they’ll give your core stability. Core stability is what keeps us upright as we go through the day, transfers energy from our upper to our lower body and protects our spine. It’s also what gives us good balance – which, as I’ve emphasized before, nature takes away as we age. I hold a plank a few times a week for my healthy aging – and perhaps you should, too!

Reason #3 – entire body workout

Planks work our entire body, not just the core. If you’re doing a plank correctly, you’ll feel it in your legs and shoulders. Your glutes get a good workout, and your arms are holding you up, so they’re getting stronger too.

Reason #4 – builds muscle endurance

Planks are isometric. Planks are static exercises – we hold the position for at least 15 seconds up to a full minute. So holding the position is building not just strength, but the endurance of the muscles. We sit at our computers all day, so we need that endurance to hold us upright.

Reason #5 – practically endless variations

The variations of planks are practically endless, so we’re never bored with our planks.One way to make a regular plank more dynamic is to alternate shoulder taps – but keep your hips level. Another of my favorite plank variation is the side plank – lift your leg to make a star!

With all these reasons to do planks, perhaps you should add it to your exercise regimen.