Active Aging: Making frequent small choices that enable you to move as freely as possible throughout your world.
Say what?! Well, I could have said “Move a lot and exercise,” but it’s not really that. Besides, that sounds like one or two choices per day. The truth is that it is NOT so much the choice to go to an exercise class or do an activity that works up a sweat. It is the repeated small choices we make every day.
I’ll give you an example that illustrates the “Use it or Lose it” principle. I was at an event this past weekend where we had access to a pool, which was at the bottom of a hill. After swimming, we had lunch at the top of the hill. It was very hot, so the 3-minute walk up and down the hill wasn’t fun. A ride was provided for those who didn’t want to walk. Nearly everyone took the ride, saying they didn’t like to walk uphill. That was a choice. Yet if we play this out, look what happens:
Many older people we know (and a few younger ones too, sadly) are no longer able to walk at all, due entirely to the many small choices they made over the years to NOT move. They didn’t use their legs, so they lost the ability to use their legs. They aged inactively.
What do you think might have happened if they had chosen the stairs instead of the elevator? Those were repeated, small choices. What if they had gone for a 10-minute walk around the block while waiting for their loved one to come out from an appointment or school? What if they had gone in the pool with their kids instead of sitting on the chaise longue? Or stood up to change the TV channel instead of using the remote control? All small choices that lead to active aging.
You don’t need to get sweaty and exhausted. You don’t need to climb a steep hill … today. You just need to make small, incremental choices every single day that lead you toward doing the things you want to do five, ten and twenty years from now. What you don’t use, you’ll lose. Once you’re in the habit of walking, you’ll find that sitting for long periods of time is actually physically uncomfortable. And you want that. You want to be more comfortable moving than not moving.
This is my plea to you – Make small choices
And this is my wish for you – Live a long, active, healthy, enjoyable life that ends abruptly, not slowly
by Alexandra Williams, MA
What are some of the small choices you make every day that lead you toward or away from activity? What do you want to be doing when you’re 65, 75, 85, 95?
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Can the subject of walking with hand or ankle weights be humorous and informative? In looking back at old posts, we discovered some gems that are begging to see the light of day again and still au courant (since this French term is derived from the word for “running” we thought it word geek appropriate). Below is a frequent question we get asked. Yes or no, were we right to repost for your edu-tainment?
Kymberly: “They” who? Is someone following us? I am not paranoid, but why do “they” keep showing up and talking to me? “They” told me to tell you that adding weights at the end of a lever (hand or ankle, for example) that is moving rapidly is a good way to stress joints, tendons, and ligaments. Carrying hand weights risks raising your blood pressure, when it’s really your heart rate you want to elevate. If your goal is to get a good cardio workout (I think this is a safe assumption that will not make an ASS out of U and ME), then ditching the weights will allow you to walk faster and thereby ditch the body weight…… in a roadside ditch that you pass while out power walking!
Alexandra: Let me walk back through your question. Why do you want to use hand weights while walking? Are you trying to save time by doing your strength training while on the walk? Knock that off. Stand still – pick up biggish weights – be a better person. Unless, of course, your hand weight is a sword, umbrella or small dog:
In that case, go for it! Also, refer to some of our other posts on walking that will help you get more fit, less sore, and generally more awesome in every way.
Kymberly: In brief — Not inserting a picture of husband in briefs here — use weights for your weight training; use your walk time to get your unhampered groove on! You will probably walk faster, at a higher intensity, with reduced injury risk, and higher caloric burn if you do NOT add ankle, hand, or wrist weights. If you really feel the need to add resistance or weight to your load, then wear a backpack that fits snugly against your back. (Um, not like what I’m doing in the photo). Then the added weight is centered on your body and close to your spine, rather than loaded at the end of a limb. There. We said it!
Kymberly: Say, I couldn’t help but notice that there are 7 walking men in the image my sister found. Makes me think of another post you neeeeeed to click to read if you want to get the most out of your walk. 7 Steps to Better Walking
Alexandra: A question for you, that we answer: Can Walking Get You Fit? Click to read and find out.
Dear Walkers: What do you hold while walking? And do NOT say “my breath.”
Photo credits: Creative Commons
Kymberly Williams-Evans, MA and Alexandra Williams, MA
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1. Get up early and hike – We hiked Andreas Canyon Trail in Indian Canyons – an oasis of fan palms, a running stream, and stunning rock formations, and Lykken South Trail – switchbacks up a steepish trail with sweeping views of Palm Springs and the surrounding desert. If you go first thing in the morning, you’ll have the trails and views to yourself. Bring water and a camera.
2. Work out in the fitness room, then take a midday nap at the pool – We had the fitness room all to ourselves, so we got rebellious and turned off the TV during our workout. Then we found a shady spot by the pool and took a siesta. You can order drinks and ice cream poolside. We ordered the adult Buzz ice cream bars – Cookies ‘n Cream and Bourbon, and Vanilla and Cognac. Next time we’ll try the Coffee and Irish Cream bar.
3. Eat breakfast in the Share Restaurant & Lounge – the food was organic, local, free range and healthy and the portions were huge. Like Trump’s ego – yuuuuuge. The buffet on Saturday morning had about 10 different kinds of fruit. Me, I had a spinach frittata one day, and a crab omelet the other.
4. Eat dinner in the outdoor HooDoo Cocktail Garden – Both the food and drink menus are amazing, as is the free Thursday night entertainment. The Hyatt is right in the heart of downtown, so we were in the center of the action. We also ate dinner in the Share Lounge, and want to “share” this hot tip – ask the bartender Brianna to make you a mint mojito or her special “Breeze.” They are the two best drinks I’ve ever had (and I’ve been over 21 for a long time).
8. Happy Hour Package – Two nights in a balcony suite, up to four cocktails, and appetizers of choice.
9. Buy 2 nights, Get the 3rd Free – Arrive Sunday – Tuesday and you’ll get your 3rd consecutive night free, starting at $129.
On the drive home, we stopped at the outlet mall that’s just west of Palm Springs, and spent all the money we saved at the Hyatt. I’m a sucker for buying clothes for my sartorially-oriented, very handsome son.
There is one more thing that I thought the Hyatt really excelled at – customer service. Every single person we came in contact with seemed to take pride in going beyond the basics – Trouble with our internet? Two engineers showed up in minutes. An underinflated stability ball in the fitness room? They sent someone to inflate it. The valet/ bellhops asked us each time we got our car if we needed directions or sightseeing advice. The breakfast waiter remembered that I like grapefruit juice. They treated everyone like this, and most of them had no idea I was a VIP media guest, so it wasn’t “for show.” And the crème de la crème? They treated my son with courtesy and respect, which you don’t always see extended toward a 21-year-old.
If you like short videos of the places I travel, please follow me on Periscope at @AlexandraFunFit
By Alexandra Williams, MA
Disclaimer: I was not paid for this post, though my stay at the Hyatt Palm Springs was covered, for which I am grateful.
I know many people who love to practice yoga, as they find it to be a calming, centering activity that relaxes their mind AND body. I’m not one of those people. When I try to do yoga, my mind just wanders and I notice all the parts of my body that hurt. So yoga is definitely NOT relaxing for me.
For others, reading is a release and escape. For most of my life, I was the same, as I’ve loved to read ever since I was three. But now I just feel guilty if I read anything except professional research or nonfiction, as I have so many things I HAVE to read before I can pull out something I enjoy (or so my massive guilt hormone would have me believe).
Just as many people like to combine their foods, I like to combine my activities. That seems to quiet the guilt hormone beast that lurks somewhere behind my sweaty-mascara right eye. So I combine action with relaxation by walking. And baking. And taking pictures. But not of my baking because my photo skills aren’t yet good enough to make me feel warm and self-satisfied inside. Only a piece of homemade sourdough bread can do that.
Almost every day I walk. With the dog. Or alone. With my camera. Whether it’s a short 20-minute visit to our nearby meadow, or a 6-mile hike with a friend once a month, I always come back from my walks in a composed, steady state. I like ticking off the benefits:
* reduced stress
* completed most of my 10K daily steps
* created a happy dog
* focused mind
* shot some great (I have self-confidence) photos
* communed with nature (though I have strong opinions about bugs touching me)
* escaped (temporarily) the demands on me
* maintained my weight and fitness levels
What about you? Do you find it relaxing to combine activities? Are you able to appreciate yoga or meditation? Do you feel guilty about taking time to relax? And what do you do to relax? Do tell. I might add your idea to my list.
by Alexandra Williams, MA
What do these grade A words have in common? They are all part of my midlife summer excitement and active aging life. I wrapped up my first year as an outrigger paddler with sprint races. Now I am on the road with my husband and dog for vacation. In between were the IDEA Health and Fitness Convention, an airport good-bye to my daughter for a year, and lots of group fitness classes. What fun A level actions are you putting into play this season? How have your summer expectations changed since you were younger?
All Aboard Mateys
On my recent sprint race, I realized that all my canoe mates were between 24 and 35. The 40, 50, and 60 year olds were absent from our crew that weekend. So I represented for my age group with pride and power! Being able to contribute to my team while two to three decades’ older was a great feeling. Not only did I hold my own, but our boat did its best of the season. Have you ever been the lone baby boomer or older adult in a crowd of youngsters? If so, what did you experience?.
Dog Days of Summer
The day after our paddling sprint season ended, we (the hubster and I) packed up and headed on a coastal Road Trip! For the first time, we brought our dogger wogger, the princess pooch, Ace Queen of the canine world. This decision means organizing our driving days around lots of stops and dog walks. What a great idea this is turning out to be as we conclude day three and look forward to another 11 days of dog friendly excursions.
Rather than hit the main tourist attractions–or anything involving a long, hot, wait in the car–we are ferreting out hikes, trails, and scenic walks off the beaten path. We are also “required” to stop and get out of the car often to accommodate “she who wags her tail and needs bathroom breaks.” Yes, it’s all about our four legged girl! Animal Numero Uno.
Also take healthy road snacks. Don’t buy road trip foodstuffs where you fill up with gas or where the food gets handed to you through a window. Hit your grocery store and farmer’s market beforehand. In our case, we packed fruit, popcorn, sweet bell peppers, and Almonds (thanks Blue Diamond, who is sponsoring this post and helping us stay healthy and satiated as we motor up Highway 1!). Believe me, if you have just polished off a handful of almonds or a baggie of cherries, you are not going to be tempted by the doughnut shops that line all roads, highways, and byways. Ok, I might be tempted, but since I am not hungry, I don’t give in to that temptation. How about you?
Anyway, enough nattering on about my summer season that is seasoned with flavorful A words. It’s time to share a few pictures of my summer Adventure. Then to get to sleep so I am ready for more Action tomorrow. But no doughnuts.
“This “Flavor Your Adventure” post is sponsored by Blue Diamond Almonds. For more snack ideas to “Flavor Your Adventure” this summer, visit Blue Diamond Almonds on Facebook (http://facebook.com/bluediamond). Don’t visit the candy aisle at the gas station. Remember those stations all have cameras! Picture yourself making summer-worthy snack decisions.
Then subscribe to our blog if you have not yet done so. Enter your email on the right. Best road trip ever!
Do you like to stay ahead of the curve? I mean besides the ones on our baby boomer, midlife bodies? Then hold tight as we zoom through some of the key takeaways and quotables from the recent IDEA World Fitness Convention. Alexandra and I just returned from the main industry event that draws fitness professionals from around the globe. By attending many sessions focused on the over fifty crowd (Wheee! that’s most of us), I gleaned some relevant Fun Fit Facts, exercise trends, and plain ole’ good quotes.
Now to lay some of those fitness pro insights on you, so you can revel in the workout fun that lies ahead. Or more specifically, get your trending fitness quotes now while they’re hot!
Speaking of standing up, presenter Tomi Toles asked attendees at his “Walking Tall” session: “What muscles and structures do we walk from?” Most of us fell right into his trap — “Why, we walk from the legs, doncha know.” Wrong! After watching a video of a man with no legs “walk” on his ischial tuberosities (google it), we could see that great gait really comes from the abdominal wall muscles and spine. Want to be a better walker AND tone your abs at the same time? Check out our post on achieving great gait.
Come to my group fitness classes and look for our upcoming package of moves for “Fitness Over 50” if you want to try what we learned.
And that is it for quotes that “Inspire, Connect, and Transform” from the first day at IDEA. Subscribe, open your emails from us, and keep reading if you wonder how Day Two and Three managed to surpass the quality that was Day One. Coming soon to a blog near you. Near and dear, we hope.
By Kymberly Williams-Evans, MA
Readers: Which is your favorite fitness quote? One of the above? One to share from elsewhere? Let us know in the comments below.
Wonder how to lose menopause weight when eating less and exercising more hasn’t made a difference? Then you are in good company. Or at least Alexandra and I are in good company, as we get this request regularly from our group fitness class members, blog readers, and midlife friends. (Or would that be Bad Company, as we Run with the [NOT Six] Pack? I am cracking myself up here). Heck, I have this same frustration and know all the tricks of the trade. Or at least I thought I did. But it turns out even I, with over 30 years as a certified fitness professional had more to learn about dealing with menopause and the dreaded belly fat that puts the mid in midlife middles.
Yup, that’s how good the experts were for the recent TransformAging Summit we hosted. (Click that link to see what the summit offered). When fitness specialists, Tamara Grand and Debra Atkinson presented their webinars, they shared Fun Fit Facts about hormones, strength training, and weight gain. Their strategies will help those of us wanting to get back our waistlines. But first we need to know what we are dealing with.
Test your knowledge on the role hormones play as we age when you take our quick quiz. The questions are culled from Debra and Tamara’s sessions. Once you put into action their suggestions, you will be able to:
That’s their promise, and I believe them. Perhaps more important than whether I believe (insert here some hallelujahs sistuhs and sistuhs) is that they base their comments on science and evidence. So it’s really a question of ACTION.
From “Resistance Training: Your Easy After 50 Weight Management Program,” presented by Debra Atkinson of voiceforfitness.com (We definitely encourage you to visit Debra and Tamara’s respective websites once you are done getting all the answers right to our quiz).
A. 25 B. 35 C. 45
T or F?
A. calories in (food) B. calories out (exercise and movement) C. hormones
A. Inside the gym lifting weights B. Outside the gym not lifting
T or F?
How are you doing so far? Are you getting the hint of what will help you regain your younger figure?
From “Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity,” presented by Tamara Grand, PhD of fitknitchick.com (Yup, we still urge you to hop over to Tamara and Debra’s websites to access more great ways to reach your fitness goals).
A. Experiencing more stress in midlife
B. Less movement with each passing year
C. Lower calorie requirement as we age
D. All of the above
E. None of the above. Quit looking for excuses.
A. 25 % B. 35% C. 50%
A. 25% B. 50% C. 75%
A. Middle aged men B. Middle aged women C. Both genders after 65 years of age
A. reduce menopause symptoms
B. boost metabolic rate long term
C. reduce stress levels
D. burn calories
No wonder we gain weight as we hit our fifties! Tell us how you did in the comments below. Brag for sure. Or let us know what surprised you the most. Are you ready to start strength training, eat fewer simple carbs, and take a walk? EmPHAsis on the strength training part, by the way.
Want more guidance, direction, and motivation? Debra’s session offers two ten minute resistance routines that are easy and effective. Tamara has simple “To Do” lists tailored to midlife women. Click to see how you can get their whole presentations and the four other webinars from the TransformAging Summit for less than the cost of a new pair of bigger pants …with an elastic waistband. Not that I’ve done that or anything….
Kymberly Williams-Evans, MA
PS. Did you want the answers?
1. A 2. T 3. C 4. B 5. T 6. D (Aren’t you glad it wasn’t E?) 7. B 8. C 9. B 10. B
PPS. Rancho la Puerta kindly sponsored our TransformAging Summit. If you are fortunate enough to book a trip there, you’ll find the perfect place to get stronger, leaner, and balanced!
Whether it’s the feeling of being at one with nature, the smells, the sounds, the feeling of being a small part of a big world, or just escaping from the “grind” for a few minutes, a walk outside is a mood improver. Go dopamines, go. Swim with the endorphins.
Think how calm and peaceful you feel walking in a misty fog, or how centering it is to be out alone at dawn or dusk. Have you ever walked in the rain and inhaled the smell of the earth and water? Have you stormed out of the house in a bad mood, only to return refreshed and recovered after a walk around the block to “cool off?”
When we were kids (5 kids, to be specific), my mom would make us go outside whenever we’d start to fight with each other. She’d also tell us to take a walk around the block (which only had 3 houses on it) when we were upset or sad. Somehow she intuitively knew the power of a walk outside. Or she just wanted us out of her hair. Or both.
In any case, I’m fortunate because I live in Santa Barbara, where almost every walk has a gorgeous view. So even though I know an indoor treadmill will give me lots of fitness and health benefits, I will never give up my outdoor walks. Because they give me mental health benefits. And a chance to set aside my responsibilities for a while.
Read my sister’s post about 3 Ways to Work Out Naturally. You’ll understand why “nature” is the root of “naturally.” You’ll also find out why I asked about the blue sea and sky.
Alexandra Williams, MA
Kymberly Williams-Evans, MA
Certainly walking isn’t as intense as running. However, both activities target similar muscle groups, which may be why results in improving heart health are so similar. Research suggests that the type of exercise may not be as important as how much you go, go go. So move forward; locomote; get your gait on!
Walking for at least 30 minutes a day can help you:
Want some easy, practical walking tips to get you started or rev you up more? Watch our short video on Walking for Weight Loss (and More). Then bust a move to our post Great Gait: 7 Steps to Better Walking to really get the most out of your walks.
Walk For Weight Loss (video)
Another Fun Fit Fact about walking is that for every hour you perambulate (just had to use that jaunty word), your life expectancy may increase by two hours. Not only that, but a faster stride may also be a predictor of a longer life. (Convinced yet? Read our post Can Walking Really Get You to Your Fit Destination?)
Of all the cardio exercise options out there, walking has the lowest dropout rate! It’s the easiest, most accessible, positive change you can make to improve your heart health. And the benefits are exponential. The more you walk, the greater your odds of lowering heart disease risk. What are you walking for?
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Kymberly Williams-Evans, MA and Alexandra Williams, MA
In fact, we just got asked that again in this radio interview with nationally known fitness pro, Debra Atkinson. Better Sex, Arms, and Knees as You Age. For sure go listen to the podcast. Not only will you find out how to put the best shoes on your feet, but also you will get some laughs.
Kymberly: When it comes to picking appropriate shoewear, I advocate wearing a pair specific to each activity. For instance, when I walk on paved or smooth paths, I choose Therafit walking shoes. When tackling hikes or trails with uneven terrain, I prefer my trail shoes. And for teaching my indoor fitness classes, I select shoes from yet a different company that makes indoor studio shoes solely for women.
Are You Ready to Get Picky?
I rarely wear my indoor fitness shoes outdoors as I want them to offer top performance as long as possible. I switch to a sandal, clog, or slip on shoe once I leave the gym. Your feet are your first line of defense so put your focus and funds into giving them activity-specific shoes.
Since Therafit sent us several pair of shoes to test out, we thought we’d share a few comments on their newest style, the Austin. (Consider this the official disclosure that we received free shoes). Given my knee injury and upcoming surgery, I am wearing comfort shoes more these days than usual. Ever since I was in my twenties, my family has teased me for always choosing “sensible shoes” over heels. This slip on clog definitely keeps my reputation intact for preferring cute, comfortable shoes over fancy, dress-up footwear. Because I can get the clog on and off without bending my knees much, they are coming with me to the surgical center. A girl has to mosey with style and a decent gait when walking off anesthesia you know! Or more to the point – I’ll be glad not to have to lace up anything at that point.
Want to Win Your Own Pair of Comfy Shoes?
One big tip if you decide to get your own pair of the Austin clogs or if you win the giveaway Therafit is offering one of our readers — order a half size up. You’ll want to be sure your heel sits inside, and not on the slight lip at the back of the shoe.
Alexandra: For picking exercise, we always say the best is the one you’ll do. For shoes, I say the best is the one that feels comfortable right away (needs no breaking in), and supports you in a way that helps protect your joints, muscles and ligaments.
Why Not Go Barefoot?
I know that the barefoot slippers had a lot of positive research a few years ago, but then it turned out that the major brands selling those shoes got sued (and lost) for false claims and research. So I continue to be in favor of actual shoes, especially for the university students I teach, as they have not had a strong history of movement, and their body awareness isn’t the same as it was for their parents’ generation. (I’ll save my opinion about the lack of budget support in elementary and secondary schools for P.E. for another post).
I wrote a long article about choosing fitness shoes for IDEA Fitness Journal a few years ago, and am hoping this link will get you to the article. Sometimes I’m able to get access without logging in (it’s a fitness professional membership site), so am hoping you can too.
As you can see by my picture, my blue Therafit Austin clogs are so comfy, even the dog feels happy. I’ve found they are perfect to wear to the gym, as I can switch to my cardio shoes quickly and easily.
Kymberly: We admit — it’s all about our dogs! And our doggies, aka toes! Other factors to take into account when choosing shoes for action and movement have to do with your foot patterns:
In Which Directions Will You Be Traveling?
Will you be going forward and backward, such as in an aerobic class (Step, Zumba, Low Impact, Dance, Cardio Kickboxing, for example). Or forward only such as when on a treadmill, elliptical machine or other cardio equipment.
If you are walking or running, then you will have more of a heel strike with a toe roll off. Contrast that to jogging in place, which has a toe, ball, heel landing. Choose a shoe that cushions and supports where your feel will be absorbing the most impact.
Do you count on your shoes to shift you side to side? Then find shoes that offer lateral support — the opposite of a running or walking shoe, for instance.
Will you be pivoting, twisting, and turning as you exercise? Then make sure the tread is designed to release grip so your shoe doesn’t grab ahold in one place, while your body rotates in a different direction. We call that “making your orthopedist rich.”
But your size could fit our shoe giveaway. Enter our giveaway below and select any pair of Therafit shoes from their line of new arrivals. Check out the options here.
a Rafflecopter giveaway
The giveaway is only open to U.S. mailing addresses. When the giveaway ends, one winner will be picked and notified. That person has 48 hours to respond or another winner will be randomly drawn.