motivation Archives - Page 7 of 10 - Fran's Fitness Over 50

Get up – get going – get it done

Get it done – no matter what it is

If you like to get stuff that you don’t especially enjoy doing out of the way early, like I do, then this is for you! The great Mark Twain is credited with saying, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” And if you think about it, that’s probably true. And productivity expert Brian Tracy has expanded on Twain’s saying in his book, Eat That Frog. When I can, I try to abide by that precept – get up, get going, get it done. That way I have more time to do what I really want to do later on.

If you don’t like to exercise, you probably won’t do it

If you hate to exercise – I’ve said it before – you’re not going to do it. But if you find an exercise program that you don’t mind, and you like the music, the choreography, and the instructor, then you’re more likely to do it. If you have that program queued up, then you don’t have to waste time looking for it and you can just jump in. And if you don’t have anything else scheduled, you can exercise early and get it done. My favorite time to exercise is early – what a great feeling to get it done.

Taking action early = fulfillment

This maxim can translate to other areas of your life too. When you see yourself as someone who takes action, and takes it early on, there’s a real sense of fulfillment. It’s not enough to see yourself in a certain way, though, you have to take the steps to get it done.

Perfectionist? Let it go

That could mean easing up on your perfectionist leanings. I know – you like things to be “just so.” But if you keep tweaking a project, it will never be finished. And done is almost always better than perfect. Naturally, check for typos and other obvious errors, but as a chilly heroine would say, let the rest go.

Other productivity professionals say, “Be dumber and care less.” I change that to “grow a thicker skin.” Of course we care about our work. Sometimes that shows up as, “perhaps I should tweak this sentence so people won’t think ‘X’ about me.” My rule has been to not overtly offend anyone, but if I have something important to say, then say it. You can be a genius, use all the high-falutin’ vocabulary, and finish a project in 3 weeks. Or you can just say something plainly and get it done. And once that thing is done, you’ll get a sense of accomplishment! It’s done! Finished! And I did it! So happy! What a boost to your optimism and resilience.

How to get it all done

Sounds good, right? But how to get it done efficiently? First, identify the project. Next, identify the steps you need to take. Third, flesh out those steps. And finally, get up and get going.

3 Short methods to maintain your momentum

If it's a struggle every day to put on those sneakers, here are 3 methods to maintain your momentum. — Is it a struggle to put on those sneakers?

I get it. I do. You’ve been exercising for weeks and it’s dull. You’ve made good progress but it’s a struggle every day to put on those sneakers. So, how can you maintain your momentum and not sit back on the couch? How can you keep that appointment with yourself and exercise? Yes, you know that it’s good for your healthy aging. You know that it’s good for your brain, your memory, your cognition and your sleep. That doesn’t make it easy to change into that workout gear. Some days you just don’t care about your resilience and how much exercise will help you through anything. You just feel like taking a nap. So here are 3 methods to maintain your momentum.

1st method to maintain your momentum:

Know that it’s OK to play hooky once in a while. If you just can’t face that treadmill or put that exercise bra on, it’s OK not to.

Just the fact that you know it’s all right to skip a day will, most likely, get you up off the couch. Ask yourself the question: do I want to play my hooky card today? Or should I save it for when I REALLY don’t feel like working out?

2nd method:

Remember your kids, or your dogs, or your friends. They’re waiting for you. Remember why you started exercising in the first place. You want to run around with the kids and grandkids. Take fun vacations with them. You want to play with the dogs – get down on the floor to play and still be able to get back up again. And you want to roam all over the mall with your friends without having to take breaks.

3rd method:

Know that you’re going to be very sore if you take days off.That’s not fun.

As we age, the recovery time for our muscles extends because our muscle tissue takes longer to repair itself and rebuild. It’s just easier to do the workout. And, face it – with the time you spend arguing with yourself whether or not to workout you could be almost finished with today’s workout.

So, get off the couch.

The good stress

When I think of “stress,” my brain starts whirring, my heart starts pounding, I start to sweat, and I’m not happy. Most people, I think, react the same way to most stress. In fact, the World Health Organization defines stress as “any type of change that causes physical, emotional or psychological strain.” And when this type of stress continues, it can become “distress” which leads to anxiety and overwhelm. But there is a “good” stress – called “eustress.”

Stress can be beneficial

Eustress can be a beneficial emotion, leading to “positive emotional arousal, leading to activation and engagement” with the world around us, according to a paper in the National Library of Medicine.

Exercise is stressful, but "good" stress. — Exercise is “good” stress

So, eustress is “manageable, acute, and short-term.” Think of exercise as an example. We’re placing stress on our bodies when we exercise. But exercise by definition is short-term, and the stress we put our bodies in is acute – we voluntarily raise our heart rates or work our muscles in a way that’s different from their normal state. And the reason that we exercise is to become more fit, release endorphins and improve our mental well-being.

Nurtures our well-being

“Eustress is the physical, mental, and/or emotional tension that is placed on the mind and body when we engage in activities that actually nurture our well-being and foster growth,” says Andra Brown, a NY-based licensed mental health counselor who specializes in anxiety, racial identity, and stress. Brown says that eustress can make us excited and motivated. When we feel eustress, we feel compelled to act in a positive manner. Our mindset improves when we’re under eustress. And when we act positively, our resilience grows.

If I get an idea for an article, and I know it’s a good one, I’m fired up. I open a new Google Document and write rapid-fire until that idea is down in black and white.

Stress and exercise

I’m not excited to exercise, as you know. But, once I push “Play,” the music comes on and the instructor gives the first direction, I start moving and can forget about everything else. Good stress indeed!

Public speaking can even be eustressful

Brown emphasizes that eustress triggers can increase productivity. Think about the last time you spoke in front of a small group of friends about a subject you’re passionate about. Even though public speaking may usually terrify you, when it’s about a topic that’s near and dear to your heart, you probably spoke eloquently and far more succinctly than you believed you could.

As you’ve seen in previous articles, exercise generates energy. Even if I’m tired before a workout, I feel energized afterward! Exercise, therefore, is positive stress. It feeds our body and mind.

I try to combine distress and eustress

Listening to the news, on the other hand, is “distress.” It brings on feelings of anxiety and is practically debilitating. I do like to know what’s going on in the world, though, so I pair watching the national news every day with a calming Sudoku puzzle. On one hand, I’m anxious, but on the other, I’m solving a puzzle. I’m hoping that the eustress outweighs the distress. Indeed, Brown says that during moments of eustress, we are able to perceive certain challenges as less threatening.

So, there’s no need to fear stress – just do everything you can to make it good stress.

3 tips to make working out easier

Make working out easier on yourself. This is not to say that you should make your workouts easy. Rather, make it easy to exercise and get the full benefit of that exercise, especially for our healthy aging.

Get the maximum benefits

You know that there are many benefits to exercise. I wrote about this ‘way back in 2015! From the physical benefits to your bones, muscles, heart, lungs – to mental benefits, like improved memory and cognition and improved sleep. So, we still have to get our workouts in. So, to make sure that we get the most out of our workouts, here are 3 tips to make working out easy:

Tip #1 – Know yourself

My workouts are more intense with an instructor calling the moves.

If you’re the kind of person who’s a go-getter and won’t slow down or take out lighter weights, good for you. But I know that I won’t work at maximum intensity if I did a workout on my own. My powered treadmill ensures I don’t slow down. I need an instructor to make sure I get in all my reps. So, I shove in an exercise DVD and follow the instructor. I know that I’m working and not easing off.

Tip #2 – You’ll do it if you like it

Do a workout you like – or at least, don’t mind doing. If I look at my calendar and see that a workout I don’t care for is on today’s schedule, I might just find something else that needs to get done. Like cleaning out my sock drawer. Even though running is not my favorite exercise, I like the audiobook I’m listening to. And my time on the treadmill is the only time I listen. So I run.

Tip #3 – Clear motivation

Know why you’re exercising. And it’s probably not for the physical and mental benefits. It’s to make sure that you can keep up with the grandkids. You exercise because you want to travel and walk around the cities you visit. Or you just want to take long walks with your significant other. For me – I want to run my dog in Agility. And I want to eat chocolate.

When you know what it takes to get the maximum benefit from your workout, when you know the kind of workout you like doing, and when you know why you’re exercising, you’re making your workouts easier on yourself. You know that you’ll get the maximum impact from the minimum time you spend on exercising.

Think Small … and Big

Achieving small goals may make you happier. — Achieving small goals may make you happier

You know I like to divide my big goals into bite-sized pieces. That way I can celebrate all the small wins on the way to that big one. But I’ve also learned to think small … and big. Just because I have big goals doesn’t mean those are the only ones. I also have small goals to achieve. And those are the ones that may be keeping me happiest.

Goals changed with the pandemic

Writer Alexis Jones admits to also being on the small goals bandwagon. Not too long ago Alexis was focused on the big career goals, her 5-year plan. But then the pandemic hit. Everything was uncertain. Plans were canceled, no one went into work. Most goods were delivered. Businesses were shuttered.

The world changed, and made Alexis take a hard look at her goals. They didn’t make sense at the moment, so she adjusted her thinking. Alexis still worked at her long-term goals, but she also made smaller and more immediate and personal goals. She made a goal of a consistent mid-day walk to clear her mind. Alexis also reached out to friends to maintain relationships that had been neglected. As a result, Alexis says she’s closer to some goals she felt were too big to tackle, like improving her mental health and mending relationships.

Achieving small goals sets you on the path to bigger things

Psychotherapist Natalie Jones says that Alexis is not alone. Achieving small goals is a sure-fire way to put you on the path to achieving larger goals. “Micro goals are the ones that really sort of help us to feel good about ourselves,” says Dr. Jones. And not just that. Achieving small goals gives us the momentum to look forward to bigger things. When we accomplish the small things, it helps us know how to go about setting and achieving the bigger goals, or “give us data to gauge about ourselves and what it’s going to take in order for us to get the big stuff done,” Dr. Jones says.

My own mini-goals? I decided to meditate for 2 minutes a day a few weeks ago. I take my brain on a mini-vacation. Sometimes I listen to a guided meditation. Other times I just sit with my eyes closed. Other times I just picture my favorite spot by the water and listen to the waves. I think I’m happier, calmer, and more reasonable as a result.

So, think small … and big, for your happiness.

Best motivation to exercise

Most of us don’t exercise just because we feel like it. And it’s not for a general thing like, “Exercise is good for our healthy aging.” I know that doesn’t work for me… I need a specific reason to exercise – motivation, in psychology terms. My motivation to exercise comes from inside and outside myself. I know the health reasons to exercise are many, and I also know that if I exercise I’ll burn calories and I can eat more. I also know that if I exercise I’ll fit into my pants – and I’m vain enough to not buy a larger size. We all feel internal and external (intrinsic and extrinsic) motivation for pretty much everything we do. So what’s the best motivation to exercise?

First – what is intrinsic motivation?

Have you ever been curious about something and took it upon yourself to find out more about it? Do some in-depth research just for your own gratification? For example, years ago I was curious about the best conditions for raising a particular species of orchid. So I did some research and found that the eastern-facing windows in our little sunroom had the perfect light for this species. So I got little hangers for the orchids and they just went crazy, growing and blooming every year. That’s intrinsic motivation. I was motivated by my own curiosity to find out more. There was no reward, other than the information I gleaned.

Extrinsic motivation

By contrast, then, extrinsic motivation implies that a reward will be conveyed when the task is completed. Completing a job for payment is extrinsic motivation.

What kind of motivation will keep us exercising?

To keep on exercising, it’s best to have both intrinsic and extrinsic motivation. The only way we’re going to keep doing something that’s hard, that makes us sweat and our muscles shake, is if we get something more out of it than a future potential benefit. Just because I lose a pants size 3 months from now (the reward) is not going to get me on the treadmill this afternoon. But, what will get me on the treadmill? The satisfaction of knowing that I’m doing something good for my body. Also, the fact that I know I’ll be in a much better mood when I’m done will get me pushing up the speed and the incline.

So, the best motivation to exercise is both internal and external. Think about your own reasons for exercising. Are they important? Do you feel or see a reward every time you exercise? Or is it just the knowledge that your future self will benefit? If that’s the case, try to think closer to the present. You may need to adjust your goals. You’ll keep at it longer.

Mix it up for less pain

Your doctor and your friends have all told you that you need to exercise. So, you’ve decided to start an exercise program for your healthy aging. But now what? What to do? You have pain in your hips and you don’t want to make it worse. Here’s a simple solution: mix it up for less pain! Fitness pros call it cross training. I call it the key.

Benefits of cross training

When you mix it up and cross train, according to the American Academy of Orthopedic Surgeons, you’ll work practically every muscle in your body. You’ll work your muscles in different ways too, reducing the risk of overuse injuries also helping you to adapt to new activities. And since you’re doing different exercises on different days, you won’t get bored. When you’re not bored, you’ll look forward to your workouts. An extra added bit of motivation!

Less pain when you mix several types of exercise

Dr. Sarkis Bedikian, an orthopedic surgeon at Advocate Trinity Hospital, says that if we’re not careful, our repetitive exercise routines and everyday behaviors could cause long-term damage to our hips and increase our risk of needing joint replacement surgeries later in life. Dr. Bedikian says to minimize wear and tear from repetitive motion by mixing several types of exercise into your routine.

What is cross training?

Cross training combines different aspects of exercise. You’ll do cardio conditioning, strength training and flexibility work all in one week. For example, you’ll do 3 days of aerobics (cardio conditioning – get your heart rate up), 2 days of strength training (for muscle and bone strength) and 1 day of flexibility work in a single week.

Get that heart rate up!

If you love music and you like to dance, here’s a 30 minute aerobics routine from YouTube that’s great for all levels. You may have to practice some of the moves a few times to get the choreography – I sure did. But it’s lively and fun and gets you moving. For your cardio work, you can also walk / run – make sure it’s intense enough for your fitness level.

Strength training

I’ve written before about the importance of adding strength training to your exercise regimen. Remember that you don’t need weights for your strength training – your body weight can be put to good use. Plank variations and push-ups can be incredibly intense too. It’s amazing how much sweat drips off of me when I’m holding a plank!

Flexibility

So that I can easily stand up and sit down, lean over and pet my dogs, I do a flexibility workout once a week (usually Pilates). I also incorporate some into every other routine during the week. It seems to keep my joints lubricated, important for my healthy aging.

You’ll not only have less pain when you mix up your exercise routine, you’ll feel better, be stronger and more flexible.

Exercise reduces severe COVID risk

Another reason to exercise

We already have lots of reasons to exercise – improve our strength, our cardio ability, strengthen our bones, decrease depression, improve our moods, help us sleep better … (whew!) So here’s another big one to motivate us: exercise reduces severe COVID risk.

I'm reducing my severe COVID risk — I’m reducing my severe COVID risk

Yup – we’ve all been so worried over the last couple of years about severe COVID – the kind that puts us in the hospital or even kills us. But we exercisers have had a secret weapon all along. Since the beginning of the pandemic, doctors have said that exercising reduces the risk of severe COVID outcomes, but there hadn’t been data to support how much exercise is actually needed.

How much exercise do we need?

Do you have to work out like a maniac for an hour every day? Is a stroll after dinner enough? Or somewhere in between, for exercise to reduce the severe COVID risk? A study released just last week studied almost 200,000 adult patients at Kaiser Permanente in California who were diagnosed with COVID-19 between early 2020 and mid-2021. Participants were asked to evaluate their own level of activity prior to their COVID diagnosis. Increments ranged from always inactive (10 minutes or less exercise per week) to always active (300 minutes of exercise per week). We want to do everything we can for our healthy aging, and the CDC’s recommendation is 150 minutes per week.

Researchers found that the more active a patient was before infection, the less their risk of hospitalization or death within 90 days of their diagnosis. “Always inactive patients were 191 percent more likely to be hospitalized and 391 percent more likely to die than those who were always active.”

The more exercise, the lower the risk

The risk of serious infection was reduced for every increment of activity. People who were “consistently active” – 150 minutes or more per week – were 125 percent more likely to be hospitalized and 155 percent more likely to die than the “always active” group. That is a huge decrease from the “always inactive” group!

Everyone benefits from exercise

The researchers also found that the results were consistent across all demographics. No matter the age, gender or ethnic group, people who were more active were less likely to be hospitalized or die from COVID. In fact, researchers even supported the notion that exercise should be promoted as a way to avoid severe COVID.

One thing to note – this research does not make the distinction between people who were vaccinated or not. But, I always want to boost my chances of a good outcome. So I’m going to keep exercising.

3 Morning rituals to start your day positively

I woke up yesterday and could not remember what day it was… The day before was unremarkable. I didn’t do anything out of the ordinary. And all the days are running together. But then I thought of something special I had planned for later in the day which lit a spark. (I planned to design a cover for my new fitness journal that’s in the works.) And suddenly the day filled with wonder. I did the 3 things to start my day positively, and the rest of the day was bright and happy and full of purpose.

It stands to reason – if your day starts well, it will progress the same way. So, let’s consider the start to the day. Everyone has morning rituals. Are yours positive? Do they inspire you to find light in your day?

Wake up

Paul Valery, a French poet and essayist, said “The best way to make your dreams come true is to wake up.” He recognized he wouldn’t get anything done by lying around in bed all day. You need to wake up and get moving to make things happen. So, start your day positively by actually getting out of bed when your alarm goes off rather than hitting the snooze button and turning over. I have it easy – if I don’t get up when my alarm goes off my dogs will step on me…

One positive thought

“Just one small positive thought in the morning can change your whole day.” The Dalai Lama knows a great deal about having the right mindset. To create positive energy which will follow you throughout the day, start with a positive thought from the moment you wake up. So even if you don’t have something special planned for the day, think of something positive and that will create positive energy for your day. You’ll grow your resilience with your optimism and create that uplifting mindset. Most days I choose happiness! Whatever else I have going on, happiness makes the day brighter.

Today is my future

“My future starts when I wake up every morning.” Jazz Musician, Miles Davis, realized the value of a fresh and positive start to every day. Embrace this attitude by reminding yourself from the moment you wake up just what you’re striving for and why this is important. Reach forward toward your goals. Davis also was famously frustrated by fellow musicians retreating – going backward rather than forward: “Instead of going forward he was going backwards. I told him not to lose what he brought from Chicago, but some guys just go backwards, man.” (about Darryl Jones, bassist)

Every day: wake up and stretch. Have a positive thought while brushing your teeth. And remember that today is your future: it’s going to be great!

Do workouts you enjoy

For fitness contributor Elizabeth Enochs, sticking with workouts she actually enjoys is the key to staying motivated to exercise on a regular basis. “I used to work out nearly daily, spending hours in the gym each week. I looked forward to intense cardio and strength training — but for the last couple of years, I’ve only been interested in exercising outdoors and stretching in my house. Hikes, long walks, bike rides, and kayaking trips are my workouts of choice these days. Currently, I’m working out less than I did for most of my 20s and my workouts are easier, but I wouldn’t be exercising at all if I only allowed myself to do HIIT.”

A struggle to stay motivated

Such great advice. It’s a struggle to stay motivated to exercise, day in and day out. I’v e written that it’s not one and done. I wish it were, but you can’t exercise once and say, “I’m good for life. Never have to do that again.” Nope. as one of my workout instructors says, “Fitness is a journey, not a destination.” And especially now, as we get older, exercise is crucial for our healthy aging.

In it for the long haul

I enjoy the books I listen to while running.

We’re in it for the long haul, so you have to stick with workouts you actually enjoy. Because if you don’t enjoy your workout, you’re not going to do it again. As simple as that. I don’t enjoy the act of running, but I do it a couple of times a week. Why do I do it if I don’t enjoy it? Because I enjoy the books I listen to. I see the benefits of running in my improved stamina and endurance, but I wouldn’t keep at it if it weren’t for the audiobooks I listen to on the treadmill.

CDC recommendations

Of course, the CDC recommends 150 minutes of moderate physical activity per week for adults, so I need more than the 40 minutes of running I do a week. On Tuesdays I usually do Pilates to give my knees a rest. Why Pilates? I enjoy the muscle-lengthening feeling I get, plus it’s a terrific core workout. That half hour goes by quickly.

And a couple of other days every week I do combined aerobics and strength training workouts. I have a library of workout DVDs that I … kind of … enjoy. Combining the aerobics with weights gives me a double bang for my buck.

Do workouts YOU enjoy

But that’s what I do. You have to do the workouts that you enjoy … or sort of enjoy … or don’t mind doing … otherwise you won’t do it at all. So, go for hikes or bike rides. Or dance up a storm and get your heart rate up and the sweat running down your face (and other parts). Do yoga or pilates and get flexible. Because if you don’t exercise, you don’t get the benefits. And you can’t eat that extra half-serving of pasta.