Over 50 and looking for ways to make your workouts the best ones possible? Welcome to Part 4 of a series sharing principles you can use to enhance your exercise program and life. These principles are specifically helpful for baby boomers, whether newcomers to exercise or long time “activists.”
Before revealing Principle 5, let’s briefly recap the insider strategies I shared in Parts 1-3. Click on each link to access the relevant post. Just be sure to come back!
Principle 1: Activate Your Back
Principle 2: Train Using Functional Options
And now for today’s peak performance principle:
When you hear “balance options” do you think solely of static balance moves? “Stand still and lift one leg.” If so, time to add dynamic balance to your repertoire. Coming up — lots of practical balance exercises you can play with.Use variations on walking as a fun and functional balance warm up Click To Tweet
Walking is the ultimate and primary functional balance move. Use variations on walking as a fun and functional balance warm up. Try walking forward, backward, quickly with direction changes, slowly, super slowly. Then walk in one line as if on a balance beam going forward and back while lifting a knee up and over with each step. Also challenge yourself to go forward and in reverse toe to heel; heel to toe.
Another dynamic balance move that is also functional is heel walking. With toes lifted, walk around the room both forward and in reverse. Or take two steps up to an imaginary line with the heels down, toes up, then two steps back to start. Watch that you don’t hinge at the hips to counterbalance; keep your hips open and glutes under your shoulders, not behind them.
When selecting static balance exercises you have a range of moves to choose from. Assuredly, you’ll want to include a few options whereby you support on one leg while lifting, holding, moving the other (half static, half dynamic). In such cases, the balance exercise itself is the focus.
You can create a time efficient, two-for-one coupon special by combining static balance challenges with upper body exercises. In essence, any time you stand in place while doing another exercise, you have an opportunity to add a balance component. Simply take advantage of varying stance options, progressing from a wide to narrow base of support.
For instance, if you are doing lat pulldowns with resistance tubing, rather than always default to a wide, parallel stance (feet about shoulder width apart in the same plane), narrow or stagger your feet. While your primary goal is to strengthen the lats, you are retraining your body and brain to account for a different base of support as a secondary benefit.
Your stance options in order of most secure to most challenging are as follows:
Stagger or narrow the feet during upper body stretches. Stretching is also a great place and time to work in more balance work. Gently dropping your ear side to side while your feet are in tandem position requires new attention and adaptation.
As you see, this principle is accessible and straightforward. Use it and any of the other principles to stimulate your creativity and rethink your workout content. Your body will thank you — your future, functional, energetic body!
ACTION: Principle #8 – Subscribe to get active aging insights written to help you enjoy the second half of life as energetically and comfortably as possible.
Kymberly Williams-Evans, MA
Over 50 and wanting workouts designed specifically for your active aging goals and body? Whether you are a fitness elite or novice, your approach to training needs to shift in the second half of life. Take into account 6 principles that will help you select the most effective, life enhancing exercises possible. This week you get two principles in one post.
This is part 3 of a several part series that offers you insider fitness strategies you can take advantage of. Check out Part 1: Best Workouts for Your Over 50 Body: Part 1
You can find Part 2 here: Create the Best Possible Over 50 Workouts: Part 2
If you recall (or hop over and back to read Part 1) you’ll know you can apply the 6 principles in any combination or separately. Apply one, two, or all six to a given exercise; use three principles total in one session and a different three in another; focus on one principle one day and another the next. Regardless of how you mix and match the principles, you will reap the benefits.Over 50? Do you apply any of these 6 principles to your midlife workouts? Click To Tweet
Quality movement originates from the center, then translates outward. Whether moving or holding still, ideal movement has us first activating the core, then putting the arms and legs in motion. Ab work is the perfect example of this principle. We compress the abs, then shift the arms, spine, legs into position. Having good posture also requires central activation as the “base.”
Example: Move from Proximal to Distal, from Core to Hands and Feet
When putting weights or resistance into hands or onto legs, it’s even more important to first make sure you have activated your core. You don’t want your weighted arms and legs waving about distally until proximal muscles are stabilizing or contributing.
Decades of good and poor body mechanics leave evidence. A 60 year old who turns on her core, then adds resistance will be able to train longer in life and with less risk of injury. Let this be you! Compare this scenario to someone who has a lot going on in the limbs (resistance added, no less), but very little in the core. Don’t let this be you!
No doubt you have heard a lot about exercise’s effect on the brain. This is an exciting time to be a midlifer given the research about how much we can train our brains via movement. We still have time and opportunity to make a difference in how well our brains work as we age. Our exercise choices will serve us well throughout our life if we put Principle 4 into play now.
Take advantage of the latest findings and overlay cognitive tasks and moves into your programs. We baby boomers are of an age and awareness level that we can greatly benefit from brain stimulating exercise.
Curious for more on this inspiring, exciting subject? Read the following posts:
Example: Integrate Moves that Cross the Midline
Many options exist to bring cognitive activities into your workouts. For example, when you cross the midline with an arm, leg, or both, you stimulate the brain and further integrate the left and right hemispheres. Why not bring in moves that accomplish multiple goals simultaneously?
Example: Squat to Rotating Knee Lift
For example, instead of doing a squat to a straight ahead knee lift with a slight hold in the knee lifted position (balance and strength move), replace the sagittal plane knee lift with one that rotates inward and draws to the opposite elbow? Think of this as a standing cross crawl with cues to rotate enough to have a knee or elbow come across the midline.
Example: Standing Long Arm, Long Leg Diagonal Cross
Another midline crossing balance move is the Standing Long Arm, Long Leg Diagonal Cross. Stand on the right leg, extend the left leg to the side (in the frontal plane), toes lightly touching the ground (or not, if you want to add more balance challenge). Extend the right arm above the shoulder and to the right at about a 45 degree angle. (Basically continue the diagonal line created by the opposite leg). Your right arm and left leg reach in opposite directions and form one, long, angled line. Simultaneously adduct the leg across the front midline of the body and slice your right arm towards the thigh, also crossing the midline, though in the opposite direction. The long arm and leg pass each other.Especially if you're over 50, group fitness classes can help with memory, focus, retention Click To Tweet
Switch out one of your cardio equipment workouts for a cardio class with choreography. Give yourself opportunities to move in more than one direction and with the challenge of following cues. Try arm patterns that cross your midline instead of working bilaterally and parallel. Take a look at 7 Movement Habits to Improve Your Memory Now for more ideas on how and why group classes can help with memory, focus, retention and more. You’ll be pleasantly surprised at how easily you can implement these insider tips.
Happy program design! Putting even one of these principles into action will make your workouts serve you better. And doesn’t your body deserve to be served?
ACTION:Not yet a subscriber? What are you waiting for. Parts 4 and 5? Subscribe now to get all 6 principles delivered to your fingertips.
Kymberly Williams-Evans, MA
Do you have great things planned for your second half of life? Having said that, do you find yourself working around added aches and pains? Are you making changes to your exercise program based on aging realities? I know I phased out kickboxing, high impact aerobics, and snowboarding based on ever worsening knee arthritis. (More at the end of the post on what’s about to happen with my knee in less than a week. Not a sob story, but some solutions so keep reading). Yet I don’t want to give up my beloved step classes. Nor do I want any more injuries, limitations, or bad body mechanics.
Once we hit midlife, we need to create workouts that take into account principles that are targeted to our specific needs. Principles that inhibit bad body habits and encourage physical comfort and ability. Exercise design principles that I’ll be sharing with you in a short series. Using even one of these principles will bring you to better, long term, wiser workouts. And you’ll catapult yourself to the insider, fitness pro mindset.
This post shares the second of six principles for creating outstanding workouts for baby boomers. Initially, I put together this list in a a cover feature for the leading fitness professional journal. Then I realized you active agers might want this helpful info as well. To take advantage of the first principle go here:
More than any other age group, we midlife and older exercisers appreciate and need functional movement.
Many definitions exist for functional movement, so let’s start with wikipedia’s: “Functional movements are based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation.” Come back. Don’t let me lose you. In simple terms — choose exercises that involve several muscles and joints all-in-one.
Another common way to define functional exercise is to ascertain whether you can apply a given move to activities of daily living (ADLs). What moves do you perform in real life? Train for those. For example, do you need to get up and down from the ground? Do you pick up groceries from the floor and turn to put them away in an overhead cabinet? Contrast this to single joint, isolated strength and muscular endurance training such as calf raises or triceps kickbacks. Instead, for example, perform an exercise that lifts a free weight left to right with rotation from low to high/ floor to overhead. Or perform squats that mimic ducking sideways under a rope or bar.
Like me, are you a boomer who is more interested in continuing activities you enjoy rather than worry about hypertrophy? Are you motivated to gain strength, power, and endurance so you can travel, take up new hobbies, keep up with grown children and grandchildren? If you value having energy over having a six-pack you are part of a trend. A majority of midlife exercisers are looking at their parents and making decisions about their own aging. We want to retain our physical and mental capabilities to the same or greater degree than our parents – and why not? Even more critical – let’s make sure fitness habits that might have worked in our youth aren’t causing pain in our middle years.If you're more interested in continuing activities you enjoy rather than solely hypertrophy, read this Click To Tweet
Will the exercises you choose help you climb steps, get up and down from chairs and the floor, prevent falls, turn to see behind you while driving? Do your moves help you continue surfing, hiking, camping? Think in terms of adding rotation, level changes (low to high and high to low), or working in opposition. Approach your workout design with the idea to help keep your world from shrinking. What are you worried about having to give up? What do you enjoy doing that you’d love to continue as long as possible? Train from that perspective and you will have better results and fewer physical challenges.
Speaking of physical challenges, I am heading into knee replacement surgery in a few days. Dealing with arthritic keen pain is one thing. Seeing my function diminish significantly these past months is another. Part of my surgery prep plan involved:
First I finally learned what TENS stands for: transcutaneous electrical nerve stimulation. I knew medical professionals for years have used TENS to treat pain. Now reliable, affordable products are becoming available for use at home. So home I went jiggity jog, packing heat. Without the jog. And with more than heat!
The Omron HEAT Pain Pro combines TENS and heat to help alleviate chronic pain and aching muscles. Warms and zaps all in one. Omron is calling my number on this one. Number TENS. (Insert laugh track here). My muscles and joints have made too many compensations serving the demands of my curmudgeonly knee. This new device was easy to use and did relieve muscle tension. It didn’t eradicate my osteoarthritis. Ok, that might have been asking too much. Maybe Omron will come out with a TWENTIES or FIFTIES device to handle that big of a job.
Anyway, my point is that this lightweight, portable device helped reduce muscle tension. Between teaching my fitness classes despite increasing knee pain (not recommended), walking my dogs every day, and wanting to enter surgery as relaxed as possible, I’ll take all the help I can get!
Alexandra also tried the Omron HEAT Pain Pro, and found it definitely decreased some of the stiffness and discomfort from her knee replacement surgery. Even though the surgery was back in June, 2016, she still has some occasional swelling and stiffness after hard workouts. After undergoing electrical stimulation during physical therapy that could be quite uncomfortable, Alexandra was expecting this to be the same. Luckily, she discovered that the TENS was fairly mild. Her favorite setting is Combo 2- short session of alternating heat and TENS. She offers one suggestion: make the heat setting just a bit warmer. Overall, Alexandra was pleased with the pain relief that the HEAT Pain Pro provided to her knee.
There you have it. Ready to stick on the Omron device, reduce pain, plus create the best baby boomer workouts ever? Me too, right after knee surgery. See you on the other side.
ACTION: Usually we suggest you subscribe if you have not yet done so. This time we hope you click on the Omron link to check out whether the unit might help you. No aches, pains, or tension involved when you window shop.