resilience Archives - Fran's Fitness Over 50

“Little treats” keep us going

I hate running. I’ve said that before, but it’s actually not so true any longer. I still don’t like to run, but I don’t hate it as much as I used to. That’s because I’ve been running regularly for over a year. I only run twice a week. And it’s still mostly run / walk, but I do run for over a minute at a time. I call that running. How did I achieve that consistency of doing something that I actively dislike? The “Premack principle.” Those rewards, those little treats keep us going.

A little treat keeps me on the treadmill

David Premack, a psychologist in the 1960s developed the theory, now named for him, that said that doing something you like to do can be a reward for doing something you don’t want to do. Like my listening to an audiobook that I really enjoy while I run, which I do not enjoy. It’s that little treat – an audiobook that I get for nothing – that keeps me on the treadmill. My body gets much more of a benefit from running than my brain does by listening to that audiobook.

Those little treats keep us going, but they’re not luxuries

A recent article in Psychology today explains that these little treats are not a luxury. We’re not pampering ourselves by getting rewards. Ray Christner, the article’s author, says that the Premack principle has a solid foundation in psychology. And we use it for our dogs too. It’s called positive reinforcement. These little treats keep us going by offering encouragement for doing something good.

It’s like dog training

Likewise, our dogs are rewarded for doing what we like. We always say that “what gets rewarded gets repeated.” And this holds for us, too. That audiobook gets me on the treadmill twice a week. And, now, to tell the truth, when I have to miss a day of running, I don’t feel quite right.

And studies have shown that the speed of the reward matters. The faster the reward is linked to the action, the more motivated to perform it. And it actually may not be the reward that compels us to perform the action – it may be how that reward makes us feel. Listening to that audiobook is not a tangible thing. And it’s different every time I turn the player on. But I feel the same enjoyment.

How to use those little treats

If the little treats keep us going, how do we use them? First, we have to set clear, achievable goals. For me, it’s treadmill time twice a week. Walking no more than half the time. And running at 7 miles per hour or more.

Identify meaningful rewards

Identify meaningful rewards and tie them to specific achievements. Choose rewards that you like, perhaps a cup of coffee or a half hour doing a crafting project after you perform the behavior you’re not fond of.

All things in moderation. Don’t go overboard – either with the reward you like or the behavior you don’t. Have the reward fit the behavior.

And make sure it’s helping. For me, it is – I’m faster than I was, I can run longer, and I no longer hate running.

It’s true – those little treats keep us going. They motivate us to face challenges and lead a happier life. Remember to celebrate your achievements – big and little.

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.

The Gut-Brain Connection

It’s all connected. I’ve mentioned many times that when we exercise our brain gets the benefits as well as our body. Exercise promotes improved cognition, better memory and more quality sleep. But something that I hadn’t considered until recently is that there’s a gut-brain connection too.

I no longer have a cast iron stomach

Up until recently I had been blessed with a cast iron stomach. I could eat anything with no repercussions. And then out of the blue the family irritable bowel came calling. Not to disgust you with detailed descriptions, suffice to say that it’s not fun having a cranky gut.

A study correlates gut and brain health

Then I read an article about a study performed by Harvard Medical School researchers that seems to correlate gut and brain health. Many people supplement their diets with probiotic foods, seeking to boost mental health. The study indicates that, just as your gut health influences your brain, your brain activity can have a positive impact on your gut health. Biochemical signals run from your gut to your brain as well as the other way.

“The mechanisms in the gut include immune system activation, alterations in the gut’s structure, and the resultant inflammation, which can impact the brain’s structure and function, ultimately affecting our behavior and emotions.” So, your gut really does affect your feelings and how you react in your normal, everyday life.

Can meditation affect the gut-brain connection?

The study, in particular, looked at the effects of meditation on gut health. It’s been known that meditation leads to physiological changes, such as reduced heart rate and lowered blood pressure. These in turn lead to reduced stress and overall well-being. This can also lead to more happiness and resilience as we age.

It’s known that stress can lead to “gut aggravation.” So, how would meditation alleviate this dysfunction? Would meditation lead to a calmer gut as well as a calmer brain? Would the gut-brain connection hold for this application?

The answer is a resounding “Yes.” After an 8-day meditation practice, the study found that participants exhibited increased levels of a compound known for its anti-inflammatory, analgesic, and vascular relaxation properties. It also found a decrease in a substance linked to atherosclerosis risk.
I’ve found that a daily meditation practice definitely helps my anxiety. Just a couple of minutes in a Guided Meditation helps. I’ll have to try and go deeper and see if my digestive problems can be alleviated!

The right way to breathe

Breathing is something we take for granted, every minute of every day. We only think about it when it becomes hard – for example, if we’re ill. (Like during my cold last week.) And we breathe harder during certain activities, when we exert ourselves running up the stairs, for instance. And we still don’t think about it. That’s pretty amazing, if you ask me. But, is there a right way to breathe?

Air is a life-giving resource that we don’t even have to think about receiving. During our normal, every-day, tasks oxygen comes in and carbon dioxide goes out and we don’t have to do a thing. But when we exercise, we should be conscious of our breath to maximize the benefits we want to receive. When our lungs are working properly, our performance is optimized and we can achieve the other benefits that exercise gives us. So, what’s the right way to breathe during exercise to get the most out of it?

What happens when you breathe?

When you breathe, air travels through lots of tubes and byways on its way to your lungs. In your lungs, the air ends up in little sacs called “alveoli.” Each alveolus is surrounded by tiny little capillaries which drop off carbon dioxide and pick up oxygen and take it through your bloodstream. The primary purpose for breathing is actually to get rid of carbon dioxide rather than to get oxygen.

When you exercise, levels of carbon dioxide increase in your bloodstream, leading to the need to breathe faster to get rid of the excess. Exercise can increase respiratory efficiency but it doesn’t actually lead to increased lung capacity.

When you breathe shallowly, this can lead to additional stress. If you pay attention to your breathing and notice that you’re just using the upper part of your chest, this is shallow breathing. You’re not getting the oxygen you need, and you’re also not getting rid of enough carbon dioxide, contributing to a panic mode. That’s why people say to “breathe deeply” to help you calm yourself. Change your mindset just a little to breathe from your diaphragm and you’ll be calmer and get more out of your workout.

Diaphragmatic breathing

The best way to feel what you’re supposed to be doing is if you try this lying down (no pillow). Breathe in through your nose and feel your lower ribs rise (put your hands there to feel it more). Breathe out through your mouth and feel your lower ribs fall. Using the diaphragmatic breathing technique during exercise, exhale for the exertion and inhale on relaxation.

When you run

My breathing always increases when I run, and sometimes I find myself breathing through my mouth only. Experts indicate that doesn’t really matter – focus on the thing that makes running easier and more effortless. Some experts recommend varying the number of steps you take during inhalation and exhalation so that you’re not always on the same foot. Keep in mind that there’s really no one right way to breathe during exercise. Just be sure to breathe and not hold your breath. Again, focus on the thing that makes your exercise more effortless, and your breathing will follow.

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.

Everyone’s getting into the balancing act

I’ve got to admire Al Roker. He’s looking great these days, and this month he’s focusing on improving his balance while he walks. In the clip on the Today show, he merely said he wanted to improve his balance, so that’s the focus of their February challenge. Stephanie Mansour, the fitness consultant for Today, has put together a month-long challenge for members of the show’s “Start TODAY” 100-day challenge that will combine balance, walking and core work. The show’s website provides a calendar that indicates the kind of work to do on any given day – walk, balance or core.

We use balance in everyday movements

Mansour emphasizes the importance of balance in overall stability because we use it for things we don’t even think of every day – like getting up from a chair or picking something up off the floor. With better balance, we don’t even think of movements like this. But if our balance is weak, then, for example, we’d think twice about picking that piece of paper up. And it would take at least twice as long to brace ourselves to get out of a chair. Mansour includes core work in this challenge because strong core muscles lead to stronger balance. Our core helps our posture, our breathing, and our ability to move.

We know that balance is crucial for our healthy aging. Without our working to maintain it, our balance erodes over time. But, we can do something about it. Al Roker recognizes this. We can work to improve our balance with simple exercises. The “Your Week of Core-Centered Balance Moves” Guide gives you some of the exercises that will help.

Some Balance Moves

The recommended exercises highlighted in the Facebook group Balance for Fitness, Balance for Life, are just that – recommendations. They’re not the only ones that will help to improve your balance. Mansour highlights other, probably more advanced, balance exercises. She includes the yoga “Tree” pose, Plank Shoulder Taps, and “Warrior III.” The Plank Shoulder Taps combines core and balance, where you tap alternating shoulders while you’re in Plank position. Warrior III is another balance move that’s quite challenging. There’s also a move that Mansour calls the “Balance Beam Walk,” that’s like Inline Walking, but balancing a book on your head. Again, it combines balance, walking and core.

More Core Moves

Of course Mansour highlights “Plank” as a good core strengthener. Others exercises in the Today challenge include “Bird Dog” (raising opposite arm and leg, alternating) and “Dead Bug” (Lying on your back with arms stretched up and legs lifted, bent at a 90-degree angle. Touch the opposite knee with your hand and go back to the original position.).

Get into the balancing act! You’ll work everything – and combine balance, walking and core.

Push-ups Work Everything

I’m really bad at push-ups. There. I said it. I’m weak, my elbows hurt when I try to go deep into a push-up, and I’m really bad at them. But I keep trying. Because I know that push-ups work everything. Experts not only recommend 150 minutes of aerobic activity a week, but also 2 days of strength training.

Strength training helps build muscle and also bones. We smallish women over a certain age can become fragile over time, and must do what we can to stay strong and vital, crucial for our healthy aging. Being strong means that we’ll be more resilient, too, able to face whatever life throws at us. And there’s nothing that builds and tests your strength more than push-ups.

Amber Harris, a certified strength coach, notes that including push-ups in our workouts helps us increase strength and muscle mass which we lose at a rate of 3 – 8 percent every decade over age 30. Push-ups also help us lift and push things, like boxes and doors. And, by working the core, push-ups also help us maintain good posture. But they’re hard.

Doesn’t something else work?

If you’re like me and don’t like to do push-ups, you’re thinking, can’t I do something else? And the answer is, of course. There are loads of exercises that build strength in your arms, your shoulders, your back, your core and your legs. Just not all at once. Push-ups work everything all at once, so it’s a really efficient exercise. Talk about multi-tasking. A few push-ups, even modified ones, pack more of a punch than an equal number of biceps curls, for example.

But I can’t do full push-ups

Me neither. Not many, anyway. Full push-ups, the ones where you’re on your toes, bending your elbows so your chest brushes the floor, are ridiculously hard. I can do maybe four of them. I know that if my goal is to do 25 full push-ups at some point, then I have to keep trying. For the rest, I modify.

Bianca Vesco, a NASM-certified personal trainer and fitness instructor, advocates modifying push-ups to meet you where you are so that you can build on them. You can start by doing standing push-ups, hands on the wall. Then progress to lower inclines, like your kitchen counter, a table, an ottoman, a step stool and then finally a full push-up on the floor. This progression gets steadily harder, but as you make your way through, your body will get stronger and you’ll succeed. For all of the modifications, though, remember to keep your neck straight, your core tight, your butt tucked and your back straight. Another progression, when you’re getting to the really hard ones, is to lower your body in the modified position, then when you’re as low as you can get, put your knees on the floor and reset to the starting position. This adjustment helps build the muscles you’ll need for the full push-up.

No matter where you are in your fitness journey, push-ups will help you build the strength you need. Because push-ups work everything.

Instead of punching something, do this instead

Mondays for me are frequently busy, tending to orders, customer requests, a too-full inbox and dogs zooming around like crazy things. This last Monday was all that and more. Not only were there customer requests, there were also customer complaints, website links not working, and a learning curve on a new mailing program that had me stymied. To say it was frustrating is an understatement. It’s impossible to be productive when we’re under major stress, and we know that stress can compromise our immune system. So, instead of punching something to release my frustration, I took a walk.

Instead of punching something, get physical

Use exercise to release stress instead of punching something

Releasing energy with physical activity is a great way to deal with frustration. I didn’t have time for an intense workout, but I could clear my head with a walk around the block. It was not a long walk, as the temperature was well below freezing and somewhat icy, and even bundled up it was still chilly. So my walk didn’t last long, but I burned a few calories and released some frustration. When I returned to my desk, my head was clearer and I was able to solve a couple of problems.

Exercise helps you handle other stress better

In fact, it’s been found that exercise helps to prevent anger. In a study done a few years ago, people who exercised were “less prone to anger and aggressive tendencies.” One theory as to why this may occur is that while we exercise, we put our bodies under prolonged beneficial stress. After exercise, our bodies are more able to handle other stresses.

Another possibility is that when you’re exercising, you’re putting the stressor on a back burner. You’re not thinking about the thing that got you angry in the first place, and stepping away for a while can help you put it in better perspective. So instead of punching something, you’re stepping away from it.

Replace stress with calm

And Harvard Health Publishing advocates certain autoregulating exercise techniques to help “replace the spiral of stress with a cycle of repose.” These techniques include breathing exercises which are similar to forms of meditation. Practicing progressive muscular relaxation (tightening and releasing sequential muscle groups) works too, but takes longer to learn.

So instead of punching something when you’re angry or frustrated, try one of these techniques. You may be happier afterward, and your family definitely will be.

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.