happiness Archives - Page 2 of 6 - Fran's Fitness Over 50

Reach your biggest goals one step at a time

Last time we talked about stuff you had to get done, no matter what. For those tasks, you just have to buckle down and do it. But what about your big goals. How can you achieve the things that there’s no deadline for, or that you’d really like to have happen but hadn’t started yet? It can seem overwhelming to have pie-in-the-sky goals, but they’re really necessary. And you can reach your biggest goals one step at a time.

We all want big things, and we usually want them as fast as possible. But the best, most life-changing goals take time. We have to plan the steps that it takes to get to the ultimate goal. Why not just dive in? Because for many goals, we’ll never get there. And for the goals that we do reach, they may be set too low and there may be further achievements that we’d miss out on.

Take the time to plan

Three-time Olympic gold medalist Gabby Douglas spent eight years away from her sport. But now she’s back in training. In fact, she recently qualified for the U.S. Championships with hopes of making it to the Paris games this year. She stepped away after the Rio games because the training, then the Games themselves, took so much out of her. She said, I went through hell x2 and i lost my joy, i lost my passion, my fire, my love, and then myself.”

So, then what happened? How did Douglas find her passion in gymnastics again? She said that she did a lot of reflecting and journaling. Then when she decided to go back to training she just took a deep breath and stepped into the gym. “Remember, you don’t have to get it all done in one day. Take baby steps — I definitely did.”

One step at a time

And that’s good advice for anyone with a big goal. Douglas knew what it took to achieve success. And she knew that it was a lot. So she took it slow. One step at a time. That’s what we all should do when faced with a really big goal. For me, to reach the goal of a side plank with my leg raised, I modified the move, got stronger, and finally was able to do the full pose. Planning for one step at a time keeps you motivated to continue.

Break it down

Consider that goal, and everything that it will take to achieve it. Then think about the logical steps to take to get there. All of them. Write it down. And then plan – concisely, every step, every milestone, with deadlines. Use your “Get It Done” Guide to help you plan! Then do it. And when you reach a milestone, celebrate! That’s what keeps you motivated to continue toward that big goal.

That’s what Olympic champions do.

Just buckle down and do it

I’ve been writing about motivation lately. How you can motivate yourself to do things you don’t want to do with “little treats” (which works really well!), and about different kinds of motivation that have been identified. And that the motivation that’s inside you is more compelling than outside factors that may motivate you. But sometimes you have to just buckle down and do it. Whatever “it” is.

Procrastination only goes so far

Sometimes it’s hard. You don’t want to do it. You procrastinate for as long as you think you can. But then the time comes and a deadline nears. And you have to just buckle down and do it.

Let’s say you have company coming for dinner tomorrow. And there’s evidence of dog paws on the living room couch. And the rugs need to be vacuumed. You hate to dust, so there could be spots that you missed last time. But you’re having people over tomorrow. That doesn’t leave much time to get it all done. You have your menu planned, you’ve shopped and listed all the cooking steps so dinner gets on the table. But there are people coming tomorrow and you don’t want them to think you live in a pigsty.

Just buckle down and do it

This is where the rubber meets the road. Your motivation is clear. You know what needs to be done. So you get the spot cleaner out. You put your earphones in and get to work with the furniture polish. Plug the vacuum in and do it.

Chances are your onerous housekeeping chores didn’t take as long as you thought they would. Sometimes it’s just a matter of recognizing the task and doing it.

It takes all kinds

Why do we procrastinate doing certain tasks? Everyone has different likes and dislikes. There’s nothing that’s more satisfying to me than adding a column of numbers. My sister thinks that’s crazy. I let piles on my desk grow until I have to find something. Other people think that’s nuts too. And that’s the way of the world. There are tasks that you love doing, I’m sure, that I dislike. But sometimes I have to just buckle down and do it. And sometimes that’s motivation enough.

Think of it as your job

When we have tasks that we need to accomplish, sometimes, too, it’s helpful to think of those tasks as our job. When I was working in the corporate world, there were plenty of aspects to the job that I didn’t care for. But I did them. For our “home tasks,” though, we have to change our mindset to see tasks as our job. Instead of a paycheck, though, we’ll get the satisfaction of not having to face that task again – at least for a while.

The example here is a short-term one. When you’re facing a task that has more long-term consequences, though, a different mindset is needed. And I’ll look at that next time.

People in recovery turn to fitness

Why people who are recovering turn to exercise for motivation

First off, this is a no-judgment zone. People who are recovering need our support, not our opinions. It’s all too easy to try substances that your friends try, then when it’s too late, discover that it’s nowhere near as easy to stop that substance. People who are recovering absolutely require other outlets for their interests. They need all the tools that the world can give them for that recovery. I learned that people in recovery turn to fitness which can provide the distraction and motivation they need.

Fitness is a community

Movement provides “transformational” mental and physical health benefits, according to Scott Strode, founder of a national “sober active community.” Fitness also brings people who are different in many other ways, together.

Physical and mental benefits

We know that exercise provides benefits from improved health, to better cognition, to more quality sleep. It also improves mood and reduces the risk of depression. But according to a 2023 study, people who jogged and did weight training, who were also being treated for addiction, were more likely to reduce their substance use than those who were not active.

From the results of this study, there were non-quantitative physical, emotional and brain-based benefits that led to positive change. We’ve seen before that exercise can produce that “runner’s high,” even though we’re not running. Exercise encourages the growth of brain cells, andl that leads to the release of dopamine. That mood boost is yet another reason for why people in recovery turn to fitness.

Fitness provides more positive outlets

Strode says that “movement and exercise helped him redirect subconscious neural pathways related to early childhood trauma at the root of his substance use.” Other studies have shown that exercise leads to an increase in the brain’s neuroplasticity, or the brain’s way of reorganizing thought patterns. This can help someone who’s recovering to find other, more positive, outlets.

And fitness provides routine

A fitness routine can also help someone who’s recovering find structure and grounding. We’ve talked about how to start (and continue) a fitness routine, to form the healthy habit of exercise at any age. It’s another good reason why people in recovery turn to fitness.

Sparking joy in exercise

I’ve said it before: “I don’t like to exercise.” And yet I do it 4 or 5 times a week. Every week. For years, now. You’re probably saying, “She might say she doesn’t like it, but she does. Deep down, she likes it.” No, I don’t. While I don’t exactly dread putting on my exercise clothes, once I’m in them and into a workout, I just keep going. And it’s true, if I really hated it, I wouldn’t do it. No amount of positive mindset-changing can do that. One kind of exercise, though, has always tried to elevate that positive feeling. Jazzercise’s mission is to spark joy in exercise.

Changing with the times

You may say that Jazzercise is outdated. You tried it years ago And, while it’s true that this style of exercise started in the 1970’s, it’s still popular, and not just among people who did it when it was first introduced. Jazzercise centers around a dance-based aerobics routine, but now there’s a strength training component. The music has changed with the times, as has much of the choreography, so Jazzercise is not your mother’s workout.

If it’s not fun, you’re not going to do it.

As I’ve said many times, if exercise isn’t fun, you’re not going to do it. Even if a certain workout has every single benefit you want – like instant weight-loss, a fix for your memory, and getting rid of flabby arms – if you don’t enjoy doing it, you’re not going to do it beyond a few days.

So, I say if something can spark joy in exercise, by all means, do it. If Jazzercise was your thing back in the ‘80’s but you haven’t thought about it in years, get back into it. Classes are streaming now, in addition to classes that you can attend in person.

Lots of options

And if Jazzercise isn’t your thing but you’d like other choreography-based workouts, there are plenty available. Search YouTube for instructors and music you like before you sign up for pricey classes. Or perhaps a gym near you will let you try out a class.

While it may take a lot to spark joy in exercise, you can find enjoyment in it. Any exercise you do is better than none. You’ll get physical as well as mental benefits, and it’s essential for your healthy aging. If you like dressing up, you can do that to your heart’s content too. Just be prepared to sweat!

A strong core eases back pain

Having back pain is the worst. You can’t do anything when your lower back hurts. Upper back pain is bad, too, but movement is usually at least possible. When your lower back hurts, you can’t walk comfortably. Forget about standing up when you’re sitting. And when you’re standing you can’t sit back down. And leaning over or bending is impossible. I speak from experience. Up until a few years ago I had sciatica pain that was unbearable for weeks at a time. The sciatica pain blended with the hip bursitis pain on occasion to create spasms of pain and breathlessness. I don’t like to think about that time. Then I read some studies that led me to work on my core. These studies indicated that having a strong core eases back pain. And in some cases prevents it entirely. Less pain means we can be happier every day.

Physical therapists agree

I still get newsletters from Athletico, where I did physical therapy for my knee a number of years ago. The latest newsletter (February 2024) highlights the correlation between a strong core and lessening back pain, in fact. “The goal of core stabilization exercises is to improve your abdominal strength and increase the stability in your lower back or lumbar spine, which can help alleviate aches and pains you’re currently experiencing.” So the key to easing back pain is not pain medication or even rest, it’s simple core exercises. This is great news for our healthy aging regimen.

The simplest core stabilization exercise

A simple core stabilization exercise is the plank, done on your forearms or the palms of your hands and your toes. Look straight ahead, tighten your core and keep your back in line. Don’t sink down or have a rounded back. If even a forearm plank is difficult for you, try an incline plank with your hands on a table, your kitchen counter or even a wall. As you get stronger, you can go lower. And you can add variations, like the “Renegade Row,” which challenges your core even more.

Other good core stabilization exercises include “Dead Bug,” which I talked about just a couple of weeks ago, and a simple pelvic tilt.

My goal, when I started working on my core, certainly was not to get a “six-pack.” I’ll be happy if no one else ever sees my abs. They’re strong and my back doesn’t hurt, and that’s all that matters to me. A strong core eases back pain for life. It doesn’t take long, if you’re consistent, and it’s certainly worth the few minutes to do the exercises most days.

You only need one thing to enter your happy place

As humans, we strive for certain things. First of those things is happiness. Being happy and optimistic helps us overcome minor problems and be more resilient. Who wants to be doom and gloom all the time, right? And yet so many of us are not happy. Sure, some things in all of our lives weigh us down. But there are lots of facets to each of us. And most of those facets can make us happy. It just takes one thing to enter your happy place. Now, my happy place is probably very different from yours. And your happy place is different from anyone else’s. All are equally happy to each of us. What’s that one thing we need? A mindset shift.

Exercise: from “no way” to “happy place?”

I’ve said it before, I don’t like to exercise. And yet I do it every day. How do I get from moping around and saying, “I have to go work out. I don’t want to do it. Why do I have to work out?” to “I get to work out now!” How? That one thing to get to my happy place is a shift in the story I tell myself. “In 45 minutes or so, I’ll be done. I can relax and take a nice warm shower. Then I can sit down and read for a few minutes.” Notice the fact that I don’t dwell on the workout itself, but on the reward. Once I get going, I don’t actually mind the workout. I can enjoy the music and the choreography. And I know that if the weights are really heavy, then I’m probably almost done.

Except for running. I really do mind the running. And then I found something to make the running more enjoyable: audiobooks. I listen to a rollicking adventure while I’m on the treadmill and that takes my mind completely off of what I’m doing. I made something about running fun and that keeps me motivated during those workouts.

Gray winter ugly to aesthetically pleasing

This can work for other activities as well. That one thing to enter your happy place when you’re seeing gray, dirty snow on the ground in the depths of winter could be admiring the lines of the bare branches against the sky. Or enjoying how your dog romps through the stuff.

Treasure hunt!

And if you’re not a fan of organizing, but you’ve got a closet that you promised yourself you’d get to, then you need that mindshift, that one thing to enter your happy place. Tell yourself that you’re going on a treasure hunt in the closet. Because you never know what you’ll find there. You may find long-lost treasures to wear or even to sell. Schedule a few hours to do it. Yes, put it in your calendar. And get it done.

I’m no Pollyanna, but I’ve been working on putting a smile on my face every day. I’ve been exercising that mindshift to become happier, no matter what else is going on. It works for me, and discovering that one thing to enter your happy place will work for you, too.

Give your body what it needs

You may say, “Oh, I don’t need a lot. I’m happy with the way things are.” But what you really mean is, “I eat healthy and get the nutrition I need within my calorie allotment. I move my body the way the AHA and CDC recommends. I give my brain all the stimulation it could possibly need.” But, is this really true?

It’s a lot. And if it really is true, that’s fantastic! But let’s take each of these individually to see if you do give your body what it needs.

Nutrition

I’m no expert, but I know that if I eat my 3 squares a day, load up my plate with lots of veggies and legumes, a little meat, and not nearly as much potatoes or pasta as I like, I’ll be eating well. I’ll probably be within my recommended calorie range. I’ll be getting enough protein, enough fiber, and enough vitamins and minerals to keep my body fueled. Of course, I also add in a bit of chocolate to keep me happy. You’ll want to check with your doctor or a nutritionist, but I’ll bet they’ll tell you pretty much the same thing.

Exercise

You’ve heard it from me before. The Heart Association recommends 150 minutes per week of moderate aerobic activity, and even more strength work. How you get those minutes in is up to you. You know you’ll want to keep your workouts fun – because that keeps your motivation up. But, if you don’t exactly enjoy your workouts, but you know you have to keep it up, what do you do? You might want to hop on the “Cozy Cardio” bandwagon. That’s making your environment appealing. If you walk or run on a treadmill, or use a stationary bike, that’s a great way for your workouts to be more inviting. Listen to an exciting audiobook, like I do when I run, or watch a favorite TV show while you exercise. You’ll enjoy the ambiance, if not the workout.

Brain

And when you exercise, you’re also feeding your brain! Vigorous exercise improves your memory, makes you happier, more resilient and helps you sleep better.

Put like that, it’s not too much to give your body what it needs.

Make it easy to track it all every day using your Fitness Journal and Tracker!

Why can’t I do the same workout every day

The first step in beginning a fitness regimen is finding an exercise program that you like. I’ve said that a lot. Because if you don’t like it, you won’t do it. Simple as that. If you have a program that gets you on your feet, gets you moving, and you actually look forward to it, then why in the world wouldn’t you do it every day? You’ve got built-in motivation, so get to it, right? Now you’re saying that’s a bad idea? Why can’t I do the same workout every day? Here are some answers, prompted by personal trainer and fitness nutrition specialist Rachel Trotta with my own comments thrown in. And my own article about cross-training may have some ideas for you, too.

First, remember to recover

Our bodies need time to recover. When we work our muscles intensely, they need time to recover and get stronger. So if you love to run and want to run everyday (I don’t understand this, but I know many people do), try to find something else that you love for alternating days. If you emphasize strength workouts, try to work different parts of your body every other day.

But if, like the series that I like, your workout program actually does target different areas of your body on different days, you may not need to do a different program. If you’ve found an instructor that you really like, that’s terrific. Try to find different programs that target different areas to mix up your workouts.

The dreaded plateau

If you do the same workout every day, your body gets used to the movements and you’ll hit a plateau. Your body is great at adapting, but that’s not what you want when you exercise. In order to get stronger, or leaner, or improve our cardio response, we need to keep progressing in our workouts. Lift a little more, or do more difficult moves.

The boredom factor

No matter how much you like a workout program at the beginning, if you repeat it too much, you will get bored and you’ll lose your motivation. It’s the same thing with your favorite foods. Eat the same thing every single day and you’ll get bored with it and look for something new and exciting. I think that’s one reason we find it hard to stick to a restrictive eating plan. If you stick with it, you’re bound to lose weight, for example, but we want variety. Same thing with our workouts. If we do the same workout every day, we’ll get sick of it.

Over-exercise may result

And doing the same workout every day may result in over-exercise. Over-doing a move may result in injury. Or, if you’re merely going through the moves without focusing on them, you won’t get the full benefit.

So what’s the solution?

If I can’t do the same workout every day, what do I do? As I said before, if you’re streaming workouts and have found an instructor you really like, look for other programs that they do. While you’re enjoying that instructor’s workouts, also look for other programs you think you might enjoy and try them out. Also, try something totally different. You might like that too.

Fill up your sleep balloon

I heard an interesting story on the radio as I was driving to various errands the other day. We’re all feeling a little discombobulated right now because we’re not getting the proper sleep. At the holidays we enjoy get-togethers with friends and family, which is great, but we tend to lose sleep, eat more unhealthy foods and drink more alcoholic beverages than usual. We also tend to sit around more and not be as active as we should be. And now we’re feeling the consequences of not getting the proper sleep. So we need to fill up our sleep balloon.

Sleep balloon? Sounds weird

Joanna Kippax, a Sleep Hygienist, has floated the idea of a sleep balloon being the key to getting a good night’s sleep. Kippax noted in her work with kids diagnosed as having Attention Deficit Disorder that many symptoms were alleviated once proper sleep habits were put into place.

So how do you fill up your sleep balloon?

Picture this: you wake up and your sleep balloon is all deflated. So you wake up and open your shades to the morning sun. You’ve started already! Soaking in some daylight is a key component of getting a good night’s sleep.

Fill your day with social interaction and activity. Meet with friends. But also get in your exercise. Exercise is crucial to our sleep health. And even if you had a bad night, don’t take it easy the next day. Follow your usual routine. Get the exercise you need. And don’t be tempted to take a nap. That will just make it more difficult to get a good night’s sleep the following day.

Go to bed and wake up at the same time every day. Routine is key. We’re creatures of habit, and a regular sleep routine is a very healthy habit to have.

Got a full sleep balloon? Go to sleep

If you’ve done all the right things and you’re exhausted at your regular bed time, then it’s time to go to sleep. To fill up your sleep balloon is a key to healthy aging. You’ve recognized the importance of a good night’s sleep and, therefore, prioritized it. You’re on the way to more happiness and resilience. With good sleep, you’ll be able to handle life’s stresses.

What can you get done?

What can you get done in 15 minutes? A whole lot, as it turns out. My sister and I cleaned out 3 generations of stuff from our house in 15 minutes. Not all at once, but in 15 minute chunks. Not only my parents’ stuff, and my sister’s and my stuff, but my grandparents’ stuff too. Every corner of the house was filled with stuff.

Hoarders with 3 generations-worth of stuff

We had moved my grandmother into a nursing home and she shipped everything to us. My sister and I inherited our family home and we were not interested in moving. So we had to go through everything. A daunting task. The show “Hoarders” wasn’t on the air when we did this, but our house could probably have been featured. It’s not pristine now, but it’s no longer even close to a hoarder’s abode any longer. And we did it in 15 minutes at a time.

We tackled the job just like that – a job. We knew that if we tried to do a bigger part, like a whole room at a time, we’d never finish. But we set a timer and got busy. Sorting the stuff, 15 minutes at a time. Keep, toss, donate. Keep, toss, donate. Just that simple. It was our job for those 15 minutes every day.

What can you get done?

What can you get done in 15 minutes? A half hour? An hour? Anyone can do anything they set their mind to. Anything. I’m a firm believer. I write about goals and discipline all the time. Because that’s what it takes to get things done.

The problem is that many people don’t consider their personal goals the same way that they do their work or career goals. And that’s why they don’t achieve things that are important to their personal lives.

Personal goals = work goals

One productivity expert, in fact, proposes that we should view our personal goals exactly like our work goals. Use the same tools at home as we do in the office. For example, at the office we plan the day’s work to achieve the goals we set. It should be the same thing at home – but just if you want to achieve life goals too. (Just kidding, of course you do!) So, use your planner – or get one for your personal life. I created the Fitness Journal and Tracker for every part of what you want to get done. It’s much more than just for exercise. Track that, of course, as well as your diet, your water, your sleep, and anything else you want to keep track of.

Figure out a plan to get it done

Create goals for yourself and write them down in your Journal. High-flying, big, pie-in-the-sky goals. And figure out a plan to get them done. Above all, be specific – that’s the key to achieving big goals. If you know you want to achieve a lot, but don’t know how to start recognizing goals, download the Get It Done Guide. Use the worksheet. That’ll help. You’ll increase your resilience, your happiness, and, not only that, you’ll improve your mindset. So, what can you get done? A whole lot. Get to it. Start now.