motivation Archives - Page 8 of 10 - Fran's Fitness Over 50

But I’m too tired to exercise

Have you said that you’re too tired to exercise recently? No surprise there. In this “post-pandemic” time we have more going on than ever. We’re racing here, there, and everywhere. Errands taking us in different directions trying to find things like contact lens solution (yes, it happened to me) or traveling an extra mile for cheaper gas (yes, that too). And worry about the world, the weather, and the economy is depriving us of sleep. It’s no wonder we’re too tired to move. Even though we know that exercise is important to our healthy aging – our brains, muscles, heart, bones, and general well-being. It’s tough to get up the energy to get off the couch.

Exercise gives us energy

Too tired to exercise? If you expend a little energy, you'll get even more. — Too tired to exercise? If you expend a little energy, you’ll get even more.

The thing is, though, if we expend a little energy on exercise, we’ll get even more back. I know – it seems counter-intuitive, but it’s true. When we exercise, we breathe more, and take in more oxygen. That oxygen helps the mitochondria in your cells create fuel for you to use and that means energy that you can expend. The experts at Harvard Medical School also say that exercising helps your body use energy more efficiently! Another benefit of exercise, according to Harvard Medical School, is that it helps us sleep better.

Motivation to exercise

But knowing that exercise will give me energy is not enough to get me off the couch. All I want to do right now is fall asleep on that couch. How to get that motivation to exercise? Guilt is one factor. When you know that you’ll feel better and have more energy after you work out, and then you don’t … you’ll feel guilty for not having exercised. And you’ll feel guilty about those extra calories at dinner. And about falling asleep (again) on the couch.

Promise yourself a little (teeny, tiny) reward for getting off the couch and changing into your workout clothes. 5 almonds! Or a half square of dark chocolate. Or half an apple with a teaspoon of peanut butter. Your little reward could also be listening to your favorite song. Or reading a chapter after you exercise.

So take a deep breath and stand up. Change your mindset and your clothes. You can do this. Then push “Play.” Or whatever your device does. After your workout and shower, you’ll probably feel amazing!

Don’t use visualization to achieve your dreams

You may have seen “experts” talk about using visualization to achieve your dreams. Just picture yourself living your best life on that tropical island and it will happen. Nope. Not even close. Or visualize yourself running a marathon. Not going to work. Don’t use visualization to achieve your dreams. It doesn’t work that way. Wishing it doesn’t make it come true.

Visualization is all-or-nothing

Dr. Irena O’Brien, a cognitive neuroscientist, explains why: “Visualizing a successful outcome encourages us to think in all-or-nothing terms. This is exactly the opposite of what we should be doing. Thinking about goals in their entirety can inspire fear and overwhelm that can halt our progress.”

Visualizing success is as real as actually achieving that success to your brain, and it reduces your energy to continue working toward your goal. That’s because your brain believes that you’ve already achieved your goal. Studies have measured this drop in energy using systolic blood pressure. So, when you’re visualizing completing the marathon, your brain believes that you’ve actually accomplished it.

No easy way

Fran on treadmill. Visualizing the steps to get to the big goal. — Visualizing the steps to reach the big goal.

Visualizing standing on the podium at the finish line of that marathon makes us believe that there’s an easy way to get where we want to go. That we don’t have to do the hard work that will ensure that conclusion.

And we know that’s not true. We have to do the work. How am I going to run 26 miles if I get out of breath by the end of my block?

So how do we get there?

Dr. O’Brien agrees with the strategy I outlined: If you have a big goal in mind, break it up and figure a way to get those smaller chunks done. Using our marathon example, we can establish a plan to be sure we’re ready for that race. If the big race is six months away, we can schedule our training week-by week and day-by-day to give us plenty of time. Of course if you’re serious about your marathon running, you’ll want to check with a trainer specializing in long-distances for that plan.

For our marathon example, we can schedule a one mile run twice the first week, and strength training a couple of other days during the week, and build up from there. If you use a treadmill for most of your training, be sure to include real road work for some. The conditions are different, and you’ll want to get used to running with wind and weather.

Visualize the steps

Instead of visualizing your successful outcome, visualize the steps. Visualize yourself running, and passing the one-mile mark and still feeling strong. This will work because you’ve outlined those smaller steps that are manageable and perfectly achievable.

And, finally – just start. Don’t spend too much time crafting the steps you need to take to achieve your ultimate goal. Dr. O’Brien says that “mindset is built through action.” Once you get going, you’ll see that your first step is achievable, and so will the next and the next. Use this technique to achieve all your goals – fitness, as well as others.

Remember – don’t use visualization to achieve your dreams. Your dreams will come with those smaller steps.

Don’t compare yourself to others

If you follow fitness “gurus” on social media, you’ll likely see the phrases, “Go for the burn,” or “Give it your all,” or “Don’t save anything.” And you’ll probably see people on videos doing running so much faster than you can, or doing insane things with their bodies. Don’t compare yourself to others. Everyone is at a different point in their fitness journey. No one else’s body is like yours. You have different experiences than everyone else.

It’s normal to compare ourselves to our peers. Psychologists call it “social comparison theory.” It’s an attempt to understand ourselves and our place in society. Juliana Breines Ph.D. says that social comparisons can be helpful when “we remember that even the most successful people struggle in some ways and are just as human and fallible as we are—and that, for all our foibles and shortcomings, we are just as capable of greatness.”

But it’s easy to fall into the trap of coming down hard on ourselves when we compare ourselves to others. “I’m not as good.” Or, “I’ll never be able to do that.”

Be reasonable

On the treadmill, I run for me and do not compare myself to others. — On the treadmill

I used to see videos of people running, sweating buckets, going faster than I thought any human had a right to go just to exercise. I thought, “They’re crazy. Running is for the birds.” Years ago I could never see myself running for exercise. And then I took up agility with my dogs. In order to succeed, most handlers need to be fit and able to run. Now, no person can run as fast as most dogs can run, but an agility handler has to be in the proper position to give their dog direction. In class, I was out of breath in no time. So I thought that I should put the treadmill in the basement to use and work on my stamina. I began to use the treadmill for 20 minutes twice a week. At first I couldn’t run for longer than 15 seconds at a time at a very low speed, walking between running intervals. I had to motivate myself to run because it was hard at first and I had no really good reason to do it otherwise.

But I persisted and built up the time and speed. I still can’t run for more than a minute at a time, but that’s OK. An agility run is usually less than a minute. And now my speed is over 7 miles an hour at my fastest. I’m not where I need to be yet, but that’s OK. I know that running on an agility course is much different than on a treadmill, but it’s a start.

It doesn’t matter how fast the other person is going

It doesn’t matter how fast that instructor is running. You’re you. You may be older than that person. And you may need to work on your endurance. Your body should get used to the movements before you intensify them. If you’re just starting, it would be a very bad idea to go all out at first. You’d end up injuring yourself and unable to do it again in a couple of days. If you’re serious about that goal, like I am about running, consistency is key. You don’t want to start over again next week.

The point is, be kind to yourself. Start at a reasonable level for you. And challenge yourself. In your quest for healthy aging, have a goal. Push yourself – not crazily, but enough that you’re able to see consistent improvements. Your goal should not be easy to achieve, but it should be achievable.

I do different things with my exercise routines. I try different yoga poses. Sometimes I fall on my face (but I practice on a nice thick mat). I try to achieve that Side Plank Star periodically, just to see if I still can. All part of my quest for healthy aging. You may think that’s weird. And that’s OK.

Your goal is yours

Your goal should not be mine. Running fast shouldn’t be your goal. (Unless, of course, you really want to run fast.) But it’s mine. Don’t compare yourself to others. If you want to be able to do five push-ups and you feel embarrassed that you can’t even do one, don’t be. You’re you. Your arms and shoulders are put on differently than the person whose video you saw online who could crank out fifteen and not break a sweat. Your core may not be as strong. But you can work at it and, if you’re persistent, and that’s what you really want, you’ll do it. You’ll modify moves at first and persist. Don’t compare yourself to others. Because everyone is different.

Be active without back pain

We all strive for healthy aging, and that includes a healthy back. But so many of us are plagued with back pain as we get older. At the grocery store I see people who I think are about my age hunched over their cart and taking very slow steps, possibly because they’re in so much pain. And I see heartbreaking posts from friends on social media who are forced to cancel fun plans because of their back pain. For me, back pain comes and goes – and fortunately it’s mostly gone these days. So, how can we be active without back pain?

Bend the right way

We all know to not use our backs when we lift heavy objects. Bend your knees, squat and pick it up. Use the strength in your thighs, not your back. Keep your back straight when you lift. And when something is absolutely too heavy to lift, ask for help. I know that’s hard…

Suck it in!

Healthy aging involves a strong core. And that helps you to Be active without back pain. — The side plank – yet another plank variation – helps you get a strong core so you can be active without back pain.

I’ve been saying to tighten your core quite a bit these days. But, it’s the safest way to carry something. And when you’re straightening up from a squat or a crouch, suck it in. It really helps. Having a strong core leads to a strong back! I’ve been making an effort to focus more on my core for the last couple of years and have (knock on wood!) experienced hardly any back pain lately. I used to be the poster child for having a heating pad on my lower back. And that would be real torture this summer with the heat and humidity we’ve had. My hip bursitis would combine with sciatica in years past and it was so painful that I could hardly move.

Equalize the load

If you carry a heavy shoulder bag, you could be contributing to your back pain. Switch sides every once in a while, or use a backpack. (I’ve tried to carry my bag on my right shoulder but it just feels wrong.)

Healthy mind leads to a healthy back

The experts at Advocate Aurora Health say that a healthy mind also leads to a healthy back. When people with an optimistic outlook get back pain, they tend to feel better sooner. “A positive mental attitude can help in handling back pain so that you bounce back fast and don’t let it turn into a chronic condition. Meditation can reduce stress and muscle tightness.” While it may not seem possible to achieve a positive outlook when you have back pain, there are things you can do to become more optimistic. And even a short guided meditation (like the “Garden Walk Guided Meditation” that you can download) will help reduce stress.

A healthy back for healthy aging

Living life pain-free is certainly the goal for those of us over 50. And while most people under 50 probably don’t think of back pain, they should probably pay attention to ways to maintain a healthy back too. Just keep a few things in mind: suck it in, and be careful how you lift and carry things.

Achieving goals is one route to happiness

What’s your pie-in-the-sky goal?

What’s your pie-in-the-sky goal? Mine is to get an Agility Championship with my dog. I can’t do it in one, two or five trials. And there’s a lot of training to get done before that goal is even approachable. And that’s the key. Achieving smaller, intermediate goals is the route to happiness.

Of course, life is multi-faceted. There’s work, family, home, hobbies. I advocate setting goals for every facet of life. Last year one of my goals was to make chocolate macarons. I’m not the best baker in the family (that’s my sister) but I did my research and made a batch of really good chocolate macarons. That’s another key to achieving your goals. After you think of something you want to do, figure out if you have the skill sets you need to accomplish it. If you don’t have the skills – right now – then figure out the skills you need and how to go about learning them.

Goals that are just the right size

You know that setting goals is the first step to getting stuff done. (As I wrote in “Set goals – big and little.”) And achieving a goal will certainly give you a sense of satisfaction. Without goals your life can seem directionless . Goals can indeed give your life purpose and direction, but goals that are too strict can be rigid and confining. Similarly, goals that don’t challenge you will leave you feeling incomplete. And setting goals that are too huge can be overwhelming. So, the secret is to set a series of smaller goals that set you on the path to the big goal you really want to attain. Achieving the goals that really matter to you and clarify your path will surely set you on the road to happiness.

Set your intermediate goals

Finding direction for every aspect of your life is the way to a life with purpose. I don’t specifically look for a purpose to my life, but at the same time I don’t want to just drift along aimlessly either. A recent study from the journal Frontiers in Psychology found that more internally motivated workers felt more satisfaction in their roles. We can extrapolate that to everyday life. People who are motivated to do things are probably happier than those who drift along aimlessly.

Once you have your big goals, set those intermediate goals that will put you on the path to that pie in the sky. Happiness is on that road.

How to motivate yourself to exercise

You know you should exercise (for your healthy aging if no other reason) but can’t find your motivation. You’ve changed into your workout clothes and everything, but you’re still not feeling inspired. Sound familiar? You’re getting frustrated because you feel like you should know what to do, but just can’t get to it. Or you’re at the gym and are bored just looking at the row of treadmills. You’re at that motivation crossroads. You can exercise and feel great – improve your mindset and increase your endorphins, or not exercise and feel guilty that you didn’t. Here’s how to motivate yourself to exercise.

Are you bored with the prospect?

Motivate yourself to exercise with different moves.

Business motivation expert Art Markman, PhD, professor of psychology and marketing at the University of Texas, has identified three reasons you may be procrastinating. The first may be that you fear boredom. Like dreading that time on the treadmill because you’re afraid you’ll be bored out of your mind. I dislike running too, but get on that treadmill twice a week like clockwork.

Dr. Markman advocates a little distraction when you’re tackling boring tasks. I plug in my earphones and listen to an audiobook. Not a business book, but one with lots of action to take my mind off the running. Not even a steamy romance would help you motivate yourself to exercise. Nope – it’s got to have lots of action! That keeps my legs pumping.

Or do you think exercise is too difficult?

The second reason Dr. Markman says we might be procrastinating is because we could dread dealing with complex tasks. Exercise does not have to be complex. In fact, exercise should be the easiest thing in the world so that we will do it. If an exercise is too difficult – like a complex step pattern, for instance, practice it again so that you can do it without stumbling. Or find a different workout that’s not as complex. At a gym, for an in-person class, ask your instructor if she teaches a more basic class.

When you’re working out at home, try a modification for the complex exercise. If you’re not strong enough, you’ll get there. When choreography is hard, rewind and practice the sequence again. You’ll get there. If the music is good, and you like the instructor, you’ll motivate yourself to exercise. As I always say, “There’s always a modification.”

Or perhaps you don’t know where to start?

The third reason your motivation to exercise may be lacking is because you don’t know where to start, or you feel that it’s beyond you. Know this: there’s an exercise for everyone. If you can move any part of your body, you can exercise it. As a beginner, suffering from chronic conditions, or recovering from an injury, if you can’t be on your feet for an extended period, there are chair exercises. If you can’t run, then walk, as I said earlier. Do arm circles if you can raise your arms.

So, you can move and walk and even run – but if you don’t know what to do, do what you feel like doing. Like to dance? Put some music on. If you want something more structured, take a half hour and search YouTube for “beginner strength exercises for seniors,” as an example. I do a combination of aerobics and strength, which mixes moves up nicely. Search for that if it sounds appealing. As you’re doing your search, note down the instructors and programs that look interesting.

Then, make a date with yourself a few times a week and go exercise. Look forward to that date as a way to figure out how you want to work out for the next few weeks. Keep that date. And reassess. Did you enjoy the workout? Did you wish it was longer? Shorter? Harder? Did you like the instructor’s style? If you look forward to spending time with your favorite exercise instructor, or if you like the music used, it will be easier to motivate yourself to exercise.

Exercise helps depression

We’ve all experienced depressive episodes – perhaps too many in the last couple of years. It’s natural to feel sad or depressed when we hear about all the horrible things going on in the world, and some of these hit us harder than others. In fact, “according to the National Institutes of Health, 17.3 million adults in the U.S. have experienced a depressive episode in the last year.” Major depression is considered a mental disorder, but minor depression, like what we feel on occasion, can even affect how our bodies respond. But all the experts agree that exercise can help depression.

How depression can affect us

At first depression can affect our focus and memory, and can even interfere with our sleep. Depression can cause headaches. And if our depression continues untreated, it can interfere with our ability to fight off disease.

Happy people don’t catch as many colds.

A study by a Carnegie Mellon psychologist found that “people who are happy, lively, calm or exhibit other positive emotions are less likely to become ill when they are exposed to a cold virus than those who report few of these emotions.” And when these happy people did catch a cold, they complained of fewer symptoms.

How to fight off depression

I'm always happier after I exercise than before. Exercise helps depression. — I’m always happier after I exercise than before.

So, we see that it’s beneficial to be happy – I don’t like being sick, and if I can fight off illness, I’m all for it. Keeping in mind that those with severe depression should seek professional help for it, those of us who have mild depression can improve their mood while improving their mental health, according to Dr. Munther Barakat, a psychologist at Aurora Psychiatric Hospital. Number one on Dr. Barakat’s list of ways to improve your mood and your mindset is to get physical exercise. “Exercise is a natural treatment for depression, and in some cases, is as effective as anti-depressant medication.”

Feel good about exercising

When I’m feeling down, I keep my date with myself and exercise. Inevitably, I feel better afterward. It’s not just running that produces endorphins, it’s exercise in general. Sometimes I just put my favorite tunes on and dance! Exercise helps depression. So, go ahead – turn on that music and move!

How do a mental block and exercise link?

A mental block can stop exercise

How does a mental block stop you from exercising? — You want to exercise but that mental block gets in the way.

Is a mental block the thing that’s stopping you from exercising? You know that you need to exercise for your healthy aging. And you have every intention of starting an exercise program. You’ve made a mental note of the exercises you want to do, or the workout video you want to try, but something keeps getting in the way. Every day. For two weeks. Your mindset just isn’t right, and you can’t figure out why it’s so hard. But how does a mental block and exercise link up?

You may even have changed into your exercise clothes, laced up your sneakers, but then you find something else to do. And then it’s time to start dinner. Or get ready for an appointment. And the opportunity to exercise is lost.

How does a mental block happen?

“When talking specifically about exercising — mental blocks are often associated with a lack of motivation that is in turn associated with a lack of vision,” says Dr. Munther Barakat, director of Behavioral Health Therapy at Aurora Psychiatric Hospital, Wauwatosa, WI. “The vision of what it means to exercise and how you measure success has to be clear. This makes it naturally reinforcing.”

Dr. Barakat seems to mean that deep down, you really don’t want to exercise. And I get that. I really, really dislike the act of exercising. I don’t like being sweaty or breathing hard. And when my muscles are shaky, like at the end of an intense aerobic workout, it almost feels like something is wrong. But I work out. I exercise. I push play on my DVD player, cueing up a workout video four or five times a week. Even though I don’t like to do it.

Because I do like the results. I like being able to do things I want to do, when I want to do them – without waiting for help. I like being able to walk anywhere I want. I like being able to train my dogs every day.

Your “measure of success” may be different than mine. And that’s great. Your next step, then, is to picture yourself on the way to that success. Formulate your goals and a path to get there. (I’ve written about goals, how to make them, and how to follow through, before.)

Other causes of mental blocks

Experts at the Sage Neuroscience Center say that another cause of mental blocks can include anxiety. I’ve felt this, certainly. If you’re anxious about something that’s going on in the world – either close to you or on the other side of the globe – this can cause massive indecision. Anxiety can paralyze you into indecision, making it impossible for you to actually do anything.

Another cause can be decision fatigue. You’ve had to make a lot of decisions lately, and making one more – like which exercise program to do – is just one too many. So you don’t make any decision.

Remedies for an exercise mental block

Again, one solution can be to decide on a goal – like exercise four days this week for a half hour, walking and doing a workout video on alternating days. Schedule those workouts for the week. Keep to your calendar – when your exercise appointment comes up, keep that appointment! And on Sunday, schedule next week’s workouts.

If you want to go a bit deeper, get out your journal and write down the things you think are keeping you from exercising. Write down the things you’re anxious about. Sometimes the act of writing helps your brain to process, and helps you think of a solution to your blocks.

No limit to the benefits of exercise

The benefits of exercise are many. — Lifting those weights keeps my bones and muscles strong.

It’s no secret that I exercise multiple times a week. I exercise mostly so that I can do the things I really want to do. Like walk around a store (or a theme park) and run Agility with my dog. But there is no limit to the benefits of exercise in other areas of my life. Like mental clarity. More benefits are sleeping better, and keeping my bones and muscles strong.

Benefits of exercise to the heart

And the benefits to the heart from exercise have been proven to be limitless. A recent study from the University of Oxford with 90,000 participants showed that the risk of cardiovascular disease was lower in those who were the most active. Five years after the study participants were still benefiting from exercise.

Daily exercise is crucial for cardiovascular health, blood pressure control, weight loss and overall physical fitness. The researchers also determined that those who exercised had the healthiest BMI (body mass index), were least likely to smoke, and had lower alcohol intake. That’s not surprising. What was surprising, though, was that there was no limit to the cardiovascular benefit the participants received from exercising. “Results showed both moderate and vigorous physical activity drove down instances of cardiovascular disease.” So – keep exercising and your heart keeps getting the benefits.

Not easy to maintain the level of exercise

It’s not easy to maintain a moderate or vigorous level of exercise a few times a week, though. Just knowing the benefits of exercise is not enough to make you put on your sneakers. Just like with New Year’s resolutions: many people are fired up at the start of the year to “get fit,” and their motivation may last for a few weeks, but they lose interest after a while. They may know the benefits of working out – that’s why they start an exercise in the first place, but that’s not enough to keep them going.

Know your “why”So, as I’ve said before – know your motivator. There must be something that compels you to get on the stationary bike, or climb those stairs, or get on the mat a few times a week besides the benefits to your heart. This is especially important for healthy aging. Know what motivates you, so that you can keep exercising and reap those benefits.

Do a deep dive to settle your brain

It may seem counterintuitive, but one of the best ways to stop your brain from going in a zillion directions is to hunker down with a difficult project. You know the times when you’re thinking about all the things on your to-do list that you haven’t done, and about your sick dog, and about the war overseas, and about the pandemic, and about when you’re going to have the time to go to the store… When your brain says, “Enough! Or I’m going to explode!” So, to stop your brain from exploding, that’s the time to dive into a complex project, one that requires all your mental powers. Turn your brain off by using more of it.

The harder the project the less you’ll be distracted

It may not make sense at first thought, but, really, it makes perfect sense. The more you have to think about the task you’re performing, the less you’re thinking about other things. And you’ll be distracted less by random thoughts. A paper published a few years ago in the Association for Psychological Science journal studied complexity and distraction. It described how subjects were more likely to finish a complex task on a computer when flashing letters appeared on the screen than an easier task.
I’ve described my process to truly focus on a task, and it goes right along with this study. If you have a task that needs doing but you’re finding it difficult to focus, first decide what you want to get done. Then break it down into manageable chunks so it doesn’t seem overwhelming. Turn off your phone and remove any other distractions you can. Now take a deep breath and clear your mind. And then do it. If you’re finding it hard to concentrate, pick a more complex task to accomplish. You’ll need all your concentration and won’t have the opportunity to be distracted.

Or, if you’re too tired and just don’t have the energy, go to bed. You need more sleep (like most adults). Make any notes about your project off the top of your head. That way they’re not churning along with everything else in your mind. Turn your screens off. And attack that project when you’re fresh and energized tomorrow.