Tag: exercise (Page 1 of 2)

Where did this stomach come from?

01/22/2019 /

That dreaded dressing room mirror.   (Cue the horror music.)

You exercise. You eat right (mostly).  You take the stairs.  You resist the urge to snatch chocolate bars from unsuspecting children. You think healthy thoughts. 

Then you get over 60.

And you look down at your stomach.

Where did that come from?

You think, it’s spring and I could use some new blue jeans. Or a new suit.  Or even (gasp) shorts.

Then you go into the dressing room. 

With those funhouse mirrors that give you the bad news from every angle.  And lighting that probably was taken from gestapo questioning cells.

You catch a glimpse of yourself.

You go to the gym for your fitness assessment.

When did this happen?

You’re feeling pretty good because after all, you’ve been working out regularly.

You’ve been behaving.

You are in for a big surprise.

How can this be my body?

It’s not just women.  Men have these moments of horror as well.  Maybe more about their hairline.  Or maybe not. But we all know the pain. 

It can feel like forces are trying to lull you into giving in.  Go ahead, say the sirens on the rocks, have that second piece of cake. Open that bag of cheese crackers.  What difference does it make, anyway?  You deserve it….

The winds are blowing.  You’re on the edge of that precipice. Even if you hang on, if you climb higher, you will have to work very hard to feel good.  But the reward will be a longer, healthier life.  More energy. Less worrying about everything.

But if you go ahead and jump, you’ll land in a sea of potato chips, cheese dip and pie… a hammock made of macaroni and cheese that sways back and forth over a sea of indulgence.  You might be more peaceful for a few moments.  But you won’t be more healthy. 

So the question is:  where do we draw the line?  At what point do we acknowledge that age, and genetics, do play a major role in our body shape and size?  What is the difference between not eating an entire bowl of popcorn versus being okay with big arms because that’s what Mama had?

Hear what AARP.org has to say…

“There are two types of fat: the subcutaneous, or “pinchable,” kind that collects just under the skin—and, unless you’re obese, poses no health threat—and visceral fat, which develops deep inside the abdomen. “Visceral fat appears to be metabolically more active than fat that settles elsewhere,” says Pamela Peeke, M.D., an assistant clinical professor of medicine at the University of Maryland. This visceral fat—belly fat, in plain English—interferes with liver function. In particular, it hampers the processing of cholesterol and insulin—and may also compromise the function of other tissues and systems. A study conducted at the VU University Medical Center in Amsterdam found links between belly fat and capillary inflammation (a contributor to heart disease) and between belly fat and insulin resistance (a precursor to diabetes).

“Unfortunately the flow of fat from our arms, legs, and hips to our stomachs is a natural part of aging. “Up until about age 40, estrogen in women and testosterone in men controls fat allocation, keeping it away from the abdomen,” Peeke says. “Once these hormones decline, it becomes easier for excessive calories to be stored deep inside the belly.”

So trying to control fat is pretty impossible….but….how you live can affect how much you accumulate.  So here are some tips from various sources:

• Sressed?  Don’t reach for the chip bag.  Chances are, you’ll eat the whole thing before you even realize it.  Get up, walk around, stretch.  Get some air.  Drink some water.  Take your mind somewhere else (besides the pantry).

• Get stronger.  Again from AARP.org:   “Once you hit 30, your lean muscle mass decreases by about a pound a year. If you’re inactive, that lost muscle mass often is replaced by fat. So if you’re not already lifting weights two to three days a week, start now. Need proof that weight training will reduce your waistline? Two studies that analyzed the effects of strength training in older adults between ages 50 and 70 showed a 10 to 15 percent decrease in belly fat despite no weight loss.”

That’s pretty impressive. And the secret?  Weight training can be fun.  You really do feel more powerful afterwards!

• Eat less. Pretty obvious, right?  But don’t go to extremes. Starving yourself isn’t a long-term solution.  Think moderation.  One helping. Enough protein.  Write down what you eat.  And give yourself a “day off” when you can have a special treat. If you do have a really bad of cheating, just decide you’ll do better tomorrow, and keep moving forward. 

Getting enough sleep is also important.  Cutting out snacks during the day and  not eating after dinner are good ideas. And for sure, just moving more…whether getting up and walking, or grabbing some hand weights and sitting in the chair…anything to get your ticker moving. 

But through it all, remember to be kind to yourself.  You are probably doing the best you can, it’s just that age does have a sense of humor about some things. So don’t look at it like a war.  Think of it as a new romance with your health.  A way to add years to your life.  Wrinkles, gray hair and a few extra pounds can be badges of honor, as long as they don’t hold you back.

So let’s keep moving.   

Let’s do it!!

 It isn’t what you do once in a while that’s a problem; it’s what you do all the time.

       Jack LaLanne

“I may be a senior, but so what? I’m still hot!”

       Betty White

Tired…or exhausted?

04/18/2016 /

It’s so easy sometimes to just give in to being tired.

Whatever it is you, Mr. or Ms. Baby Boomer, are facing that requires a burst of energy…you’ve done it so many times before. You’ve walked that path. Fought that battle. Thought it through a hundred times.

And you’re just weary.

It can even be a good thing. Like a 4-mile walk that will make you feel great. Or a new book club meeting that might introduce you to some new friends. Or finally tackling the garage and actually discovering what’s hiding behind the golf clubs.

It would be so much easier to just sit on the couch with the remote!

How did we get here so quickly? It wasn’t that long ago we were enjoying jam-packed weekends and evenings of fun without a thought to what time the Boston Legal reruns come on.

Younger friends give us a quizzical look when we say things like, “It starts kind of late, doesn’t it?” Or “You know, I can do one or the other, but probably not both.”

Or my favorite, “You’re younger than me, you’ll understand one day.”

And they will.

DSC02021But still…sometimes I’m not sure how I feel about this. I do think it’s okay to pace ourselves now that we are boomers and beyond. We have spent a great deal of energy just dealing with life, and it’s okay to cut back. I’m seeing friends who perhaps have pushed themselves too hard for too long and their health is sending them a serious message:

Take it easy. Take a breath. There’s no race. There’s no hurry.

The real challenge is probably to know where the line is, between stopping to smell the roses (haven’t we earned that?) and becoming permanently affixed to the furniture.

Some days are better than others. Some seasons are more motivating than others. Being selective with our energy and our attention is a smart thing…something we older types know all about. And there’s physical reasons at play as well.

Maybe we’re not sleeping well. Taking medications that make us drowsy. Dealing with chronic pain or mobility issues. Even being bored can make you feel tired.

The National Institute on Aging offers these suggestions if you feel fatigue is getting the best of you:

  • Respect your body clock. If you are better in the a.m., then don’t tackle a mentally draining task in the late afternoon.
  • Eat fish. Not only is this good for your heart, but omega-3 oils can boost alertness.
  • Get your rest. Either go to bed earlier, or take a quick nap in the afternoon.
  • Drink lots of water. Dehydration is bad for lots of ways, but also can decrease your ability to concentrate.
  • Exercise regularly. You might see improvements in appetite, energy, and outlook.
  • Don’t smoke. It’s a drain on your energy.

file000143069688All that said, you might just need a period of downtime…especially following a stressful career, death of a loved one, extended traveling, or any other challenge that required all you had to give.

So be gentle to yourself.

But don’t sit on that couch too long.

 

“For fast-acting relief, try slowing down.”

                                    Lily Tomlin.

Fit After 50.

03/07/2016 /

DSCN0123Let’s talk about balance.

Not the kind that we never can achieve (balance between home, work, family, sanity), but rather the type of balance that might determine whether or not we can stay independent as we age.

Whole body balance. Balance that improves as we become physically stronger. Balance that keeps us walking straight, feeling healthy and hopefully, in our own homes as long as possible.

Why is balance so important for boomers and beyond?  Because by the time most of us hit 50, we’ve lost 15 to 20% of our strength.

Imagine. Just that statistic can explain why you’re having trouble carrying in the dog food. Or walking up the stairs with laundry. Or having to sit down to put on your pants.

Ouch.

But the good news is how quickly a healthy person in his or her 60s can gain muscle…as much as two to three pounds of muscle in six months to a year.

Here’s the catch: you have to actually get up and work out. That does not necessarily mean you have to become Mr. or Ms. Olympia, or walk into a hard-body gym and feel intimidated next to the 20-somethings in their spandex.

Thank heavens more and more places are springing up that cater to those of us 50 and over who want to get in shape and feel better, but don’t want the traditional gym experience.

One such place is Welcyon. There’s only a few so far in the country and already, response has been great.

What makes Welcyon so popular? It’s smaller, calmer, and feels more plush than a regular rec center or gym. The staff is small, knowledgeable, and welcoming. And the equipment is specially geared for a workout that while it feels smoother and easier, is actually more effective at building strength than the traditional heavy-plate method.

And best of all, it’s for 50+. Thank heavens. No flipping monster tires or hurling a sledgehammer or other activities that are too high risk.

Daniel Mason, owner of the Welcyon in Lakewood, Colorado, explains. “Our strength equipment uses air resistance, not clunky weight stacks. The result is a challenging workout that actually works you harder, but doesn’t stress your joints and ligaments like a traditional machine. With air resistance, you are working your body evenly…instead of your stronger side compensating and throwing you off balance.”

Cardio machines at Welcyon are also air-driven, so the motion is smooth and even.

But what really sets the technology of Welcyon apart is this: once you’ve been assessed by one of the center’s professional coaches and your routine is determined, all you have to do on your next visit is insert the card into a reader on the machine and you’re set to go. The equipment…lets says it’s the machine that works your abdomen…”recognizes” you and automatically sets to the correct number of pounds you are working. If there is a seat adjustment, it lists that information so you can do it quickly and easily. Of course you can raise or lower the intensity of your workout at any time…but how cool is that? Instead of walking in and trying to remember what you’ve been doing, or struggling with changing a setting, it’s all done for you.

I personally love that. I confess I’ve discovered Welcyon and am a member. And I love it. Why?

  • It’s comfortable. I like walking into an environment where mature people are focusing on feeling better and getting stronger, as opposed to competing.
  • It’s inviting. Welcyon gyms are smaller. There’s a soothing water feature. Everything is new and clean and purposeful. There’s a sitting area for socializing. The background music is very low, and it’s a surprisingly wonderful blend of boomer, big band, and a bit of classical.
  • It’s smart. Each strength machine greets you by name, sets your resistance, counts reps and adjusts your workouts, making them progressively more challenging as you improve. The ellipticals have a built-in fan (I really love that). You feel like you are making efficient use of your time when you are there.
  • It’s safe. Welcyon coaches know what they are doing and how to guide you, whether you’ve exercised your whole life, are just starting out, or are recovering from an injury. There’s a dedicated area for stretching after working out to help keep you from overdoing. There’s even an interesting balance “clock” on the floor that helps develop your all-important reflexes.
  • It’s motivating. I want to go to Welycon. I’ve worked out my whole life off and on, with personal trainers, in classes, doing just about everything…and I always liked how it made me feel, but I never particularly looked forward to going. This feels different…I like the idea of exercising around others over 50.

But this isn’t really about going to a particular gym. No matter where you live or what type of exercise experience is available, you can get stronger…it’s so important. Many recreation centers offer classes for people over 50. You could start one of your own. If nothing else, gather a few neighbors and start a brisk walking program in the neighborhood. Go by a sporting goods store and check out the free weights or kettle balls. Be careful…and start slow…but don’t just sit there…get up and get moving.

Exercise has been called the “fountain of youth” because nothing else has been proven to be as effective when it comes to enhancing our overall health and longevity. I know for me, I have fewer aches and pains when I’m regularly exercising. I sleep better. I think better. I like the feeling of being steady on my feet and knowing I can pick up something, hold my balance in Tai chi, carry a child up the stairs, etc.

You might start out saying “can I do it?”

Chances are in no time you’ll be saying “how far can I go?”

 

“I don’t care how old I live; I just want to be LIVING while I am alive!”

       Jack LaLanne

 

 

 

Oh my aching….

07/27/2015 /

Enough already!

So you’re over 50.  You’ve always been pretty healthy.  You walk, exercise, keep in shape.  When you see people who don’t seem to follow a healthy lifestyle, you tsk tsk them.  Think they’re lazy, or wonder why they’ve given up.  Don’t they want to live a long life?  Aren’t they concerned about that bulging belly?

Then it starts.  One day, you pull a muscle in your back. Okay, no big deal.  You take a pill, get a massage, and go easy for a bit.  Surely it will heal soon.

But it doesn’t.  At least not completely.  Isn’t that aggravating.  Oh well, it could be worse.

And then it does get worse.

You jam your thumb. Stub your toe.  Step off the porch and sprain your ankle.  Now you have pain in several parts of your body, and you’re starting to list when you walk.  What’s the deal here?

Where did your fit body go?  Now you can’t go to the gym because it hurts too much.  You can’t swing the golf club because your back is shot.  Riding a bike doesn’t go well with your sore ankle.  Even your dog is suffering because you can’t walk your usual distance due to your sore toe.

file000736703434You’ve become one of them…the people you used to mentally chastise.  People who are on the couch watching the Tour de France instead of walking on the treadmill.  The more you stay away from the gym, the harder it is to get back…or even remember why you were going.  And it seems like this happened so fast.

It just doesn’t seem fair that after a lifetime of doing the right thing, you feel sabotaged by your own body.  As though you are Gulliver and all your aches and pains have tied you down…and you wake up and can’t move.  And what’s the deal with these bruises that seem to pop up if you even slightly brush a wall or lean up against a car?  So attractive.

All the lines, the marks, the wrinkles…they suddenly seem to define you.  Yet inside, you’re 30.  Sort of.  Maybe you’re more like a fun-loving 30-year-old who likes to nap.  And wears a big hat in the sun.  And groans a bit when you get in and out of the car.

Who doesn’t?

It’s not that an ice bag or bandage or heating pad or bottle of Aleve doesn’t help us…thank heavens the opposite is true.  We heal, we get back in shape, we get moving.  It’s just too important to live as healthy as you can stand, so you can live a long, enjoyable life.  That might mean a new knee, acupuncture in the back, foot surgery, or whatever is on the horizon.

Parts wear out.  But these days, we can replace a lot of them.

Or reach for the oil can, like the tin woodman.  It’s okay.

Maybe some aches and pains are Nature’s way of telling us to slow down and pay attention.  To not make leisure time so grueling, and instead of trying to outrun aging, just let it be.  Pace ourselves, so we can stay in shape, be healthy, and live as independently as possible.

Because getting older takes some muscle. And it’s our turn to flex it!

“You know you’re getting old when you stoop to tie your shoelaces and wonder what else you could do while you’re down there.”

      George Burns

 

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