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Category Archives for "Exercise Modes"
4

Practically Painfree with Pets and Purina

Kymberly holding Kila Pets

Having a pet makes us stronger

Not gonna lie. I am so OVER discomfort in my own body given my recent total knee replacement. However I am grateful that I have not been in much pain since my surgery several weeks ago. In fact I was able to come off pain meds while still in the hospital. While I attribute my nearly pain-free recovery to eating well and exercising regularly, one other unusual and surprising reason comes into play. Any guesses what allowed me to skip (ok limp and hobble) past pain and straight to its lesser cousin, discomfort? Hint – fur and bad breath are involved.

Apparently having a pet, especially a dog reduces pain in owners. Don’t have a dog? Well go get a furever friend aka “pain reducer” from your local shelter. Or not, as even non-owners can reap the benefits of interacting with a dog according to this study from Pain Medicine.

In my case, the desire to resume walking my dogs daily continues to be a big motivator to do my #^*$&(@#$ physical therapy.  I admit that the whimpering coming from my house is NOT my animals. (Flex, extend, hold. Gaaaahh!!)

Are there more overweight dogs, cats, or people in the US? #PurinaPartner Click To Tweet
Peppermint Patty pets

Peppermint Fatty – Living Life Large (and statistically in the majority)

Between therapy, dog walks, and working to get back to step, indoor cycling, and low impact aerobics classes, I had the fortune to attend a live chat on pet health and active aging. Hosted by Dr. Kurt Venator, a vet and fellow dog lover who works for Purina, he shared two Fido Fit Facts that caught my attention:

  1. An estimated 58 percent of cats and 54 percent of dogs in the United States are overweight or obese (Don’t believe me about cats? Take a look at Peppermint Patty, who was deemed unadoptable given her obesity. My daughter found this out, adopted her and put PP on a vet-directed exercise and nutrition program).
  2. A whopping 85% of pet owners find exercising more enjoyable with a pet at their side.

Do you consider exercise a pain in the keester? Then isn’t this good news that you might actually like exercise just by adding fur and four legs?

Want less pain, especially post surgery? Get a pet or at least pet one #PurinaPartner Click To Tweet

Yes, pets can improve our comfort, health, and happiness in many ways, including:

  • Decreasing emotional distress during a painful medical procedure (I attest to this for sure)
  • Improving mood, which may secondarily improve pain
  • Enhancing cognitive functioning such as increased attention and memory
  • Reducing stress hormones like cortisol, norepinephrine, and epinephrine
  • Increasing endorphin levels (the body’s natural opiates)
  • Reducing blood pressure and heart rate
  • Increasing levels of oxytocin, a hormone that can change your stress response and pain experience
  • Improving self-esteem and motivation

Bow wow WOW to all those benefits! Dr. Kurt did NOT mention increasing guilt if I don’t walk my dogs. He did comment on the fact that he and Purina are committed to the health and well-being of pets and their owners so both pets and humans can live bigger, healthier, tail-waggier lives together. (By the way, this post is sponsored by Purina. My dogs are sponsored by my husband and me until they can find employment.) To be entertained and uplifted even more, read Midlife Fitness and Health Lessons from my Dog.

Midlife Fitness and Health Lessons from My Dog


If it weren’t for my pup pups, I can guarantee I would not have donned a raincoat, iced my knee, and set out in yesterday’s rain for a 40 minute walk. Pleading, trusting eyes are the ultimate motivators to move. Sure, we all came home wet. But I was pain free afterwards. Dog chow and treats all around! Uh, just the latter for me, of course.

Eager for you and your pets to be smarter as well as healthier? Chase this link:

Exercise, Nutrition, and Brain Games Make Your Dog Smarter. You Too!

ACTION: Get more scoop on ways you can improve your health and the health of your pet when you check out both this nifty infographic and run over to purina.com.  Seriously, the infographic is worth taking a look at.

Kymberly Williams-Evans, MA

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8

Living Longer via Walking: Who Wants In?

Living Longer Kymberly walks tall at Rancho la Puerta

Walk to Live Longer

Is living longer one of your goals? I can hear you now: “Only if those added years are quality ones that I enjoy in good health.” I hear ya; I feel ya. Who wants extra time that is devoid of fun, interest, and good relationships? Pffftt to that.

Add Years to Your Life and Life to Your Years

Did you know  walking can prolong your life? And the more steps you take, the more years you add to your life.  We’re talking good years (statistically speaking, of course. I certainly can’t predict your future, though you sure can heavily influence yours).

Now if you are already thinking ahead, you might be trying to trap me with this bold assertion. “Saaay, Kymberly. What if I start walking and walking heaps and tons. Will I gain immortality?” Yeah, walking also adds brain power. True fun fit fact.

Walking can prolong your life - by how much? Click To Tweet

Let’s go with what a study out of Aussieland says: When 2500+ middle-aged Australians increased their daily pedometer steps from a sedentary level to 10,000 steps per day, they reduced their mortality risk by 40%.  In short, walk more = live longer.

walking is great exercise Living Longer

Walk to Improve Health

10,000 Steps or Just 3,000 Steps?

What if racking up 10,000 steps a day is too daunting or unrealistic for you, yet you still think living longer sounds tempting? Add just 3000 steps per day and you’ll reduce risk of a premature death by 12%.  Can you devote the equivalent of walking 1.5 miles or for 30 minutes daily in order to add years to your life?

Another benefit? Just 30 minutes a day of walking reduces your heart attack risk as much as a high-intensity exercise program. For those of us over 50 with joints that rebel at high intensity activities this is good news indeed.

Living Longer Not Enough? Check out MORE Benefits of Walking

There you are living extra years thanks to your 30 minutes per day walking. But why not also become more fit altogether? Read “Can Walking Really Get You to Your Fit Destination” if you are keen to lose weight, maintain your current weight, or simply improve your health. Also check out “Walk to Lose Weight and Gain Fitness.” Your goal will help determine your walking regimen.

Walk to Lose Weight, Gain Fitness and Happiness

Can Walking Really Get You to Your (Fit) Destination?

Avoid Physical Discomfort from Walking

Walking is pretty darn safe and low risk.  But let’s say you get so motivated to live longer and increase your fitness level that you overdo it. If you get sore muscles or joints (or want to prevent injury and soreness in the first place) then follow our suggestions in these three posts:

Why Is My Lower Body in Pain After Running & Walking?

How Do I Prevent Calf Soreness After Walking Hills?

Use Weights While Walking: Yes or No?

Walk Well to Begin With

Or you could walk with amazing form and professional level technique if you take into consideration 7 Easy Steps to Walk Better. Exactly — you can avoid injury, stiffness, and muscle aches in the first place if you practice “Great Gait.”

The more steps you take, the more years you add to your life. How many steps? How many years? Click To Tweet

Walker MomentsDog walk/ Living Longer

Personally I love walking daily, especially as my dogs turn their sad eyes on me if I try to skip a day. This past month however, the term “walker” took on a new meaning for me. Instead of the word defining me as someone who ambulated daily, it referred to the walker I had to use post total knee replacement surgery. Ever try to sneak up on someone when rockin’ a walker? Clunk drag clunk drag. But it helped me get those vital steps in the first week after surgery. Now in week three post “new knee” surgery, I have graduated from the walker to crutches and finally to no assistance as of two days ago.Like never before, I appreciate the joy and life enhancing aspects of simple walking.  With my new knee and the evidence on living longer via walking, I plan to go forever and ever and ever and ……….

ACTION: Walk your fingers to our subscription box; enter your email; claim your bonus; get the latest on living the most active life possible post 50.

Kymberly Williams-Evans, MA

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4

Create Great Baby Boomer Workouts: Part 4

Kymberly Balance Exercises Rancho la PuertaOver 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

Principle 3:  Activate from the Middle to Extremities; from Inside, Out

Principle 4: Offer Movement Patterns that Enhance Cognitive Skills

And now for today’s peak performance principle:

Principle 5: Incorporate Dynamic and Static Balance Exercises

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

Walk This Way … and That

Kymberly Walking - Balance Exercises

Walking – the Ultimate Balance Exercise

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.

Improving Static Balance as Primary Goal

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.

Balance Exercises KymberlyFor example, stand on the left leg while making figure eight loops in front and behind the body, clockwise and counterclockwise with the right leg.

Improving Static Balance as Secondary, Two-for-One Goal

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.

Stance Progression to Add to Balance Exercises

Your stance options in order of most secure to most challenging are as follows:

  1. Wide Stance Parallel (Most Common and offers Most Control)
  2. Wide Stance Staggered (one foot forward of the other, though not lined up)
  3. Narrow Stance Staggered
  4. Narrow Stance Parallel (Feet and Inner Thighs touching)
  5. Feet in one line but not heel to toe (ie, space between front and back foot)
  6. Tandem Stance (feet lined up one in front of the other, heel to toe (More Challenge)
  7. One foot resting on top of the other or 1 leg lifted (Most Challenge)
Stretching is also a great place and time to work in balance work Click To Tweet

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.

Kymberly Balance Exercises Rancho la puerta

Really Stretching My Limits While Balancing

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

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3

Over 50? Create the Best Workouts Possible: Part 3

Over 50; Alexandra in poppy fields

The Hills are Alive with the Sound of Moving

Key Exercise Principles to Consider if You’re Over 50

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

Principle 3: Activate from the Middle to Extremities; from Inside, Out

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

Over 50, move from Inside, Out

Use Your Core to Get More

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!

Principle 4: Offer Movement Patterns that Enhance Cognitive Skills

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:

Exercise Can Train Your Brain | Key Points from the IDEA World Fitness Convention

Best Exercise to Improve Memory

Spark Your Brain with Exercise

 

Exercise Your Right to a Better Brain

Example: Integrate Moves that Cross the Midline

Over 50: Crossing midline

One of Our BoomChickaBoomers Crossing her Midline at Midlife

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

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4

Bike Riding in Cologne Along the Rhein River

The Romans probably settled in Cologne (Köln in German) in 50 BC because they’d heard about the fantastic bike riding views along the Rhein River. Or because of its natural harbor. Either way.

Hohenzollern Bridge, CologneOne of the highlights of our October AmaWaterways cruise was the 11-mile, 2 1/2 hour guided bike ride along both the west and east sides of the river. We had two fluent English-speaking guides who took about 8 of us on an easily-managed bike adventure (everyone else was either part of the walking or beer tasting tour). We started our ride along the Rheingarten, a riverside park where pedestrians and bicyclists were out in force on a sunny (yet cold) weekend day. At first, we were riding fairly quickly, but when I said I wanted to stop for more photos, the guides were quite amenable. This I appreciated, or I would have gotten cranky.

We pedaled past the Chocolate Museum, which my sister noticed. Yes, we went back later to learn the history of chocolate, though we didn’t stop in the museum café to eat any of their 9,866 chocolate items. Um, I have no idea of the exact number, but I sure saw lots of options.

Cologne castle towerCologne is Germany’s fourth largest city, with over 1 million people, 45,000 of whom are university students. One fact I really liked was discovering that 18% of the inhabitants come from over 180 nations. Hmmm, probably easy to find a correlation between that and the reputation Cologne has for being a major cultural center.

You can take a bike tour of Cologne, Germany as part of a Rhein River cruise w/ @AmaWaterways?… Click To Tweet

crane buildings, CologneThough I prefer old buildings (castles are my thing, perhaps related to my Medieval Studies BA), I found the three “cranes” interesting. Two of them are office buildings, while the one with the balconies is apartments. Who wouldn’t want riverfront living, even if it’s shaped like a giant piece of machinery, eh?

Our guides stopped for a while on the Rodenkirchener Bridge so we could take pictures and drink water. When you’re on a bike, it feels like the vista is really expansive. We could see barges and pleasure boats going north and south beneath us. When we were onboard our ship, the Ama Prima, it always felt like we were moving at a leisurely pace, yet when standing on a bridge above the ships, they appeared to be speeding along.

locks of love, CologneOn the east side, away from the main part of the city, we felt like we were in the woods for a bit, as we rode by a fairly extensive campground. It’s probably jam-packed in summer, though we saw just a few campers in October. Perfect time to travel if you own a jacket and like to go when the city is not so crowded. From the east side, with its tennis and soccer (call it football if you want to sound truly cosmopolitan) fields, we had unimpeded views of St. Martin’s Church, the Cathedral, the Innenstadt, and Hohenzollern Bridge, which is where the Locks of Love are, and which leads to the Dom Platz.

St. Martin's, CologneAfter we crossed the bridge, our guides asked if we could figure out why security guards were preventing people from walking on the plaza. We had no idea. As it turns out, the Cologne Philharmonic is just below the plaza, and when they are performing, they keep people off the plaza to prevent extraneous sounds. So the floor is also the roof.

Cologne Cathedral interiorNear the end of the ride we stopped to admire the Cathedral. It’s a UNESCO World Heritage Site and is visible from fairly high up, which presented some issues during World War II. According to our guides, the Allies respected the history and cultural significance of it, so they intentionally avoided bombing it to ruins. Another story is that the pilots left it (for the most part) intact because it was an easy landmark for bombers to use to calculate their various targets. As well, the guides said that church representatives removed all the glass from the windows, which lessened the destruction from the bombs. On a cheerier note, the Cathedral was the tallest building in the world until the Eiffel Tower came along in 1887.

Bike riding, CologneThriller dance on Ama PrimaWe got back to the Ama Prima just in time to change for dinner (and an impromptu performance of “Thriller” by moi for all the passengers). No muscle soreness after 11 miles, either. Or should I say 18 kilometers, as that sounds even more impressive?!

 

 

 

 

 

Alexandra Williams, MA

photos by me

Have you read our post about all the castles and riesling in Rüdesheim yet? Better yet, have you subscribed to us?

 

21

5 Reasons to Attend Strength Training Classes

Kymberly in ball class Strength Training Classes

Whether you call them strength training classes, body conditioning class, or weight training classes, bottom line is the older you get, the more you need them!

You want to get in better shape? Return your post-menopause weight to pre-menopause levels? Have you heard the oh-so-true true rumors that strength training is very important especially for women over 50? Maybe you’re ready to get going with a new resistance routine. But dang if that weight training equipment out on the gym floor looks intimidating and perhaps a little confusing.

What to do? What to do? Why, get into strength training classes led by a qualified group fitness instructor.

Don’t Make These Mistakes

But first let’s cover what NOT to do: imitate the moves you see other people doing out on the gym floor. We have seen some seriously crazy stuff and wacky technique performed by exercisers on their own.  Even if the moves you see around you are done safely and make sense for THAT exerciser, they may not be right for YOU.

Strength exercises you see others do may not be right for YOU. How can you choose the right… Click To Tweet

Let’s also take a moment to wave good-bye to the exercises you may be digging up from school PE class memory. Odds are good those exercises need to be left back there. (No Mr. Hammond, duck walks across the playground do not strengthen the lower body. I don’t care how many 5th graders you quack and bark at).

Choose the Best Strength Training Program

Why go it alone when trying to figure out which exercises are best for you to increase your strength? IF you want to embark on a weight training program that will:

  • meet your goals
  • be right for your body, age, and gender
  • minimize injury
  • be effective and efficient
  • achieve balance and address all pertinent muscles
  • offer options and modifications

THEN go with the pros. In strength training classes. Where you reap the benefits of moves led by a professional.

Think of group strength training classes as a place to draft off the instructor’s knowledge and skills. You can then take that information and experience and apply it to your solo workouts outside the class environment.

Working abs at the Bacara Strength Training ClassesUse a teacher led strength class to:

1. Build your exercise repertoire

If you have a qualified instructor, you can trust the exercises s/he is demonstrating. You get moves that offer a stamp of approval. Listen for comments from the instructor that tell you the how, why, what, and how much for each exercise. Take mental notes so you have a toolbox to pull from when on your own.

2. Get form and technique cues and corrections

Even the best strength move offers little benefit if it’s not executed well. A class setting with a good teacher offers something no solo workout can — external feedback and correction. Learn what to do in step one; Improve on how with this step.

New to strength training? Get into a class led by a qualified fitness teacher before going solo. Click To Tweet

3. Ask resistance training questions of the teacher

Why did or didn’t you feel an exercise as expected? How can you adapt a move to your particular condition? What’s another option with the same goal? Most group fitness teachers are happy to give a few minutes of their time and expertise after class.

Alexandra w/ group Strength Training ClassesTake advantage of the group to:

4. Develop strength and confidence in a supported, group environment

Especially for beginning weight trainers (like yourself, perhaps?), a class can be a welcoming place with like-minded people. If you’re like many of our past participants, you want to hide when first starting a new program. It’s easier to blend in within a class than to face the intimidation of the machines and rows of free weights outside the classroom doors.

5. Meet future training buddies who can help spot, motivate, and work out with you on the gym floor

Maybe you’ll enjoy your class and new strength so much you’ll decide to train forever and ever in a group setting. But if not, you now have a community to venture onto the gym floor “armed” and ready!

When you come to Santa Barbara, my sister and I invite you to come to our classes! We promise to load you up with weights and  good ideas! If you aren’t sure whether group fitness classes are for you, read this and be prepped for happiness and success: All Sizes Welcome: Fitness Pros Want You!  /Now get out there and resist, resist, resist!

All Sizes Welcome: Fitness Pros Want YOU in their Classes and Clubs

ACTION: But don’t resist the opportunity to get active aging answers twice a week when you subscribe. Enter your email in any of the boxes and claim your bonus while you’re at it. 

Kymberly Williams-Evans, MA

Loving Kindness Meditation: Easy and Accessible

Ranch statues loving kindness meditationEasily Meditated 

Have you heard of loving kindness meditation? It’s the simple practice of directing good thoughts and wishes to others. (Except that one guy who is so irritating especially when he …..  Ooops, got distracted. Must refocus and become more heavily meditated.) When practicing loving kindness meditation, you also envision what you want to bring into your own life.

At the recent IDEA World Fitness Convention, I had the privilege of attending a session “Heavily Meditated and Highly Motivated” with long time fitness pro and award winning presenter, Petra Kolber. Petra offered compelling reasons to start meditating. Even if you are like me – energetic, wiggly, and on the move, mentally and physically — you can reap the benefits of meditation.

When your mind is full, try being mindful #activeaging #meditation Click To Tweet

Key Quotes from “Heavily Meditated and Highly Motivated”

Join me in a brief summary of highlights and quotes from Petra’s presentation. You may be inspired to start with just 3 minutes a day to gain happiness, reduce stress, and create more loving kindness in your life. (Great phone apps to begin with are listed in our post, Live Better with Meditation, Menopause, and Memory).

Breathe In Breathe Out and Hooooooolllddd It (Not Really)

The longest distance we’ll ever travel is from our head to our heart #meditation #activeaging Click To Tweet

At its simplest, most accessible level, meditation is about paying attention to your breath. As Petra proffered, “the longest distance we’ll ever travel is from our head to our heart.” And “breathing” she says, “is the best, fastest way to connect the brain and body.” For a methodology on mindful breathing, try our suggestions in Breathe Life Into Yourself.

Mindful breathing is the best, fastest way to connect the brain and body #activeaging #meditation Click To Tweet

People crave two things, according to Petra:

1) to be seen and heard

2) to connect. (She may be onto something. I know I often tell my husband to “please just listen. You don’t have to DO anything else. You can even pretend to listen and I’ll feel loved.”)

to do list Loving Kindness Meditation

Are we Human Beings or Human Doings?

Two of the benefits of meditation include connecting more compassionately to others AND to yourself. Mindfulness, which is another definition for meditation is about making friends with our body, mind, and self.  “Mindfulness is also about human beings, not human doings,” Petra reminds us. Being in the present is key to meditating. Being mindful puts the attention on the senses – how does our breath feel? Sound? The senses can happen only in the present moment. Therefore any time spent focusing on the senses will bring us to a meditative moment.

Go with Tend and Befriend My Friends, not Fight or Flight

tall poppies at Holman Ranch Loving Kindness Meditation

The hills are alive with the sound of breathing

When under stress, we can shift from the Fight or Flight syndrome to “Tend and Befriend” just by paying attention to our breathing and calming it.  When your mind is full, try being mindful. (Saaay, that’s a quote I made up just now!)  Whether sitting calmly with eyes closed or walking at a comfortable pace (need I say, eyes open), put attention to your breathing. Feel your breath enter and exit your body. Note the rhythm and temperature of your breath. Create space within yourself as you inhale. Scan your body with each in- and exhalation. Send your exhalations into places of stress and tension to release.

We may not be meditating experts. But we are all professional, lifelong breathers. Therefore even without attending Petra’s session, we can reap the benefits of loving kindness meditation when we use our breath to become more present. And loving. And kind. Except towards that one guy who really acted jerky and ….. Inhale Exhale Inhale Exhale.

Now subscribe to our blog.

Kymberly Williams-Evans, MA

Top Quotes and Insider Fitness Trends for Boomers-2016

 

Live Better with Meditation, Menopause, and Memory

 

3 Ways to Lose Weight without Dieting or Exercising

4

Sightseeing Counts as Exercise

On a whim, I decided to take my son and a friend to Los Angeles for the day to do some sightseeing. It’s a 90-mile drive, which means about 4 hours in the car for the round trip (traffic willing), which is about the same amount of time I’ve spent sitting on a sightseeing tour bus when we go halfway around the world.

Venice Beach Canal BoatWhen I think of international sightseeing bus excursions, I usually focus on all the time spent sitting on the bus, which I equate with enforced passive activity (an oxymoron if ever there was one). Yet yesterday’s local excursion helped me realize that sightseeing can really mean quite a bit of walking, which is definitely exercise.

Farmers Market Los Angeles

The Grove by Farmers MarketOnce in Los Angeles, we first drove east toward downtown to visit Farmers Market, then we took Venice Blvd. west all the way to Venice Beach. We spent two hours at Farmers Market and The Grove (my son seems to like this place that feels like a combination of upscale shopping and Universal Studios), then another 2-3 hours walking on the boardwalk and pier at Venice Beach.

Canal in Venice, Los AngelesWhen you're sightseeing, it's easy to log more steps than you expected. #FitFluential Click To Tweet

By the time we got back in the car to head home, I had logged about 6 miles on my Charity Miles app, a fantastic FREE app that logs your walk, run or bike ride, then donates money to the charity of your choice (from their extensive list) based on the number of miles you completed. Win Win Win.

Crowd and building at Venice BeachThe next time you go on a sightseeing junket, near OR far, download the app or check your fitness tracker to see how much you’ve walked. If you’re like me, and feel like all you did was sit all day, you may be surprised. Six miles definitely counts as exercise. And my feet were ready for the car at about 5.5 miles, so that’s another sign that I was moving and logging those steps. Though next time maybe I should pay one of those strapping fellows who work out at Muscle Beach to carry me that last half mile.

View from Venice PierWhen did you last surprise yourself by discovering you had “accidentally” exercised more than you had expected?

When did you get a surprise when you last went traveling? Read about one of our unusual experiences. We survived. Barely: Hiking with the Leeches

Alexandra Williams, MA

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Top Quotes and Insider Fitness Trends for Boomers-2016

This is My Year Fitness Trends for BoomersFitness Trends for Boomers

Is it time to make your workouts even better, beloved baby boomers? Then get your insider insights right here. Step right up. Literally.

Who likes to be out in front? And I’m not talking cleavage or bellies here. If you’re ready to take advantage of the latest findings in the fitness world, then hang onto your stretchy legging waistbands.  Let’s zip together through some of the key highlights, workout tips, and quotes from the recent IDEA World Fitness Convention.

Take on some of these takeaways to enter the next year even more prepared to redefine active aging for our generation and the generations to come.

Reports from the IDEA World Fitness Convention

Alexandra and I just returned from this primary industry event for fitness professionals from around the world. In her capacity as a roving editor for IDEA, Alexandra attended a range of sessions. (See her reports here: 5 Trends from the IDEA Fitness Convention and Diversity and Collaboration Mark Key Themes). I had the honor to be both a presenter and attendee, with my keen eyes focused on sessions specifically for the over fifty crowd. (Add these other key midlife workout themes to your life and really soar).

Let’s jump to the head of class with a romp through some trends from the industry’s leaders.

Top Two Medical Conditions Adults Over 50 Have

From “Functional Power Training for Older Adults” led by Cody Sipe, PhD

Fitness trends for boomers at IDEA, K and A

Alexandra was inspired to whack Kymberly with her cane. No wonder we both have osteoarthritis.

Cody’s opening statement motivated me (as an over 50 personage myself): “Exercise has the ability to change older adults’ aging trajectory.” Knew it, but can always use the kick in the formerly tight, toned tushie of mine. Raise your hand if you want to disrupt your aging trajectory.

What do we need to add to our workouts? First, Cody asked us if we knew the two main conditions experienced by older adults? Turns out the top two are hypertension and osteoarthritis.  Oh yeah, I hear you Cody My Man. (Say I with the knee arthritis and sister who just had total knee replacement). Ok, so we have to account for these conditions while working to prevent them from limiting our lives. 

Next he posed the question: “Without training specifically to prevent it, which function do we lose with age more than muscular strength and muscle mass?” The answer surprised me as I know the (not so happy) stats on muscles loss in our aging population. You ready for it? Power, defined as the ability to move a load quickly. In addition to training for strength, we midlifers also need to focus on velocity and force of movement. In other words, it’s time to increase speed of motion while reducing the load when we consider a total resistance training right for our bodies. According to Cody, we’re past time if we pass our prime without power (Uh, I made up that exact wording as I kinda like how it encapsulates Cody’s point).

How Do Strength and Power Affect Your Daily Life?

Let’s put this into practical application and context of our daily activities:

  • Strength allows us to carry groceries; Power allows us to prevent falls.
  • Strength helps us pick up grandkids; Power kicks in when we grab our grandkids out of danger’s way.
  • Strength gets our luggage up and into the overhead bin; Power serves us to transport that luggage from A to B. If you’ve ever traveled to China, let me say that A to B at their train stations includes only stairs — no ramps, elevators, escalators, or handy porters. Yes, this is personal experience talking. Our mom took Alexandra and me to China and Tibet a decade ago. She needed help with her luggage, which gave us lots of opportunity to develop our power as mom does not pack lightly and the A to B connections in China seem about a continent apart. Pant pant sweat sweat. I did my power training for a decade on that journey!

What’s the workout takeaway here? You finally get the official clearance to lift light weights — as long as you add speed to those moves! Therefore, it’s time to do some lifts, jumps, and throws my midlife buddies if you want to retain power and change your aging trajectory!

You Can’t Really Stay in One Place: You’re Either Going Forwards or Backwards

Kymberly and Alexandra post bike ride Fitness trends for boomers

Going forwards, backwards, and upwards.

Using Function to Avoid Dysfunction, presented by Mark Kelly, PhD, CSCS

Mark is the living example of how lean, fit, funny, energetic, and functional an over 50 year old can be.  I was so busy taking notes that I took no picture of him. However, take my word for it that he turned his aging trajectory around big time!

Not only was his session loaded with great moves to improve function, but also he had some great quotes relative to movement that you may also enjoy.

  • “Not going forwards is going backwards.”
  • “Not going backwards is going forwards.”
  • “If functional ability measures aging, and exercise increases functional ability, then exercise counters aging.” I know, I know — you already knew that, especially if you’ve been reading our blog for any time. But Mark puts the case so succinctly and it’s a good reminder.

If you want to try out some of the clever, fun, brain and body smart moves Mark introduced, then join my group fitness classes in Santa Barbara. Come on Fridays when I try out the good stuff on my fit-tastic and amazing class participants. They’re the ones saying “warn us next time you go to the IDEA Convention.”

Live Long: Die Short

Fitness Trends for Boomers

Try these trends to be MORE fit!

Let’s leave Mark’s session with the question he opened with:

“Are we living longer or simply dying slower?”  

In a separate post, you’ll get the the direct pipeline to more happiness, less stress, and a more self-loving you, courtesy of award-winning presenter, Petra Kolber.  Her session “Heavily Meditated and Highly Motivated” had a lot of quick, easy, powerful meditations I am eager to share with you.   Meditation is a HUGE option and one of the biggest fitness trends for boomers as more research comes out about its benefits. For now, let’s take our leave with a reminder from Petra that I hope will have you adding power to your active life:

  • “Don’t exchange what you want most for what you want at the moment.”

ACTION: We hope you want most and at this moment is to subscribe to our twice weekly posts that bring you active aging tips and inspiration. Enter your email in any of the subscription boxes; claim a bonus while you’re at it.

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5 Trends from the Annual Fitness Convention

I recently attended the IDEA World Fitness and Nutrition Convention, which is the annual event for fitness professionals. We come to learn the latest trends in fitness programming, healthy nutrition and business practices, as well as checking out hundreds of booths in the Expo for the latest products and services.

cafe gratitude, IDEA Convention

IDEA Fitness Journal has contracted with me for the past few years to cover the convention, with a specific eye toward food and group fitness. Who would say no to that? Not I. One of the benefits of attending is that I get a first look at the upcoming trends in the industry. I also get to write about those trends. One of my articles is already posted over at IDEA, so I hope you’ll read it: Diversity and Collaboration Mark an Outstanding Event.

5 trends from the IDEA Fitness & Nutrition Convention that may affect U. #FitFluential… Click To Tweet

Five trends I thought might interest you are as follows:

Dance, dance, dance – More styles were present than I recall in the past 35 years of this convention: Stomp (stepping), Bollywood, Dancing with the Stars-inspired ballroom, military and martial arts dance fusion, South African, and even a combo dance and Step workout. People our age are rediscovering the joys of dance and I expect to see clubs and studios offering more depth to their dance programming.

Dance at IDEA World

Somewhere in the center, Louis van Amstel is leading a conga line.

Celebrity-based workouts – Probably due to social media breaking down barriers, it’s now possible to work out and even chat with some of your favorite celebrities. Louis van Amstel of DWTS, Jillian Michaels of Biggest Loser, Cassy Ho of Pop Pilates – all were there sharing info on their latest workout programs and leading classes. Look for more celebrities crossing the barrier from on-screen to in-person.

Link between nutrition and behavior – This year had a summit track inside the wider convention – the first-ever IDEA World Nutrition & Behavior Change Summit. For a full day, experts from places such as Stanford, Harvard, Yale and University of Colorado Anschutz Medical Campus came to speak about the link between food and behavior change. Though it may seem obvious in hindsight, it’s groundbreaking to see researchers, medical doctors and health coaches/ psychologists come speak to thousands of fitness professionals. I expect to see further strengthening of the ties between these groups.

nutrition at IDEA World

Fruit, cereal and yogurt parfait. Yum.

Link between food and fitness – Again, this may seem obvious, but for many years the healthy food people had their conventions and made no mention at all about the link between eating and exercise. So the fitness world went to the food people and invited them to speak and exhibit at the fitness convention. Not only are the healthy food vendors now coming to where the fitness pros are, the fitness pros themselves are now getting additional certifications in nutrition. Your instructors and trainers have more knowledge than ever about eating healthfully.

Boomers are different from older adults – At past conventions, people over 50 were sort of lumped together at lectures and workshops. Of course, the needs and goals of an active 50-year-old tend to be different than those of a frail 85-year-old. And this year, more sessions than ever delineated between the groups. My sister was one of the presenters on Boomer Fitness. We are the first generation to intentionally embrace (to a degree) exercise as a way to to stay healthy post-college. I believe that more clubs will be offering demographic-based programming, especially for the Boomer market.

Inspire at IDEA World

Boomers love to be inspired to move. In any way available.

Look for an upcoming post from my sis about the trends she spotted at the convention.

Alexandra Williams, MA

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