Kymberly: Be prepared to disbelieve my next sentence: “If the U.S. continues its current weight gain trends, within the next 2 decades 100 percent of our adult population is projected to be obese. Not just overweight, obese!”
That Freak Out Fit Fact comes straight from the founder of the National Weight Loss Registry, executive director of the Anschutz Health and Wellness Center located at the University of Colorado Medical Center, and professor of pediatrics and medicine, James O. Hill, PhD. That’s some serious chops. (For more eye-opening weight loss info from Dr. Hill, read Reducing Obesity: What Does and Doesn’t Work?
If you are at all like me, you are thinking “no way that projected statistic can be right as I have no plan to be in that category and I do plan to be alive in 20 years.”
Consider that already 2/3 of our population is overweight or obese. That means normal weight people are in the minority.
So what can we – you and I – do to reverse that trend and stay at a healthy weight? If you are running to the answer of “eat a healthy diet and exercise” you are mostly right. But exercise and diet are not enough. We must also recognize other factors that cause weight gain or inhibit weight loss.2/3 of US population is overweight or obese. That means normal weight people are in minority… Click To Tweet
If you suspect that stress is affecting your weight, once you are done reading this post, click to find out more about what’s going on:
In the 1970s, U.S. adults averaged 7+ hours per night. We are now down to the low 6s. When we sleep too little (6 hours or fewer) we:
Reduce stress by building in activities or habits that soothe you. Meditate, perform some kind of cardio workout, take a bath, play with your pet. RELAX ALREADY!
Sleep at least 7 hours per night, preferably 8. More than 8 is not necessarily better though, so don’t feel compelled to snooze 9 or 10 hours. Unless you’re a teen reading this, then 9-10 hours might be a cutback.
Reduce sugar intake. Focus on ingredient labels to know what sugars are in packaged foods. Worry less about the sugar in fruits or sugar you put in your coffee. Where sugar adds up is as an ingredient in other foods. And it’s cleverly disguised too so check for any words ending in “lose” and starting with “something Latin sounding.” Examples: sucrose, lactose, dextrose.Having trouble losing weight? Could be 3 sneaky saboteurs that have nothing to do w/ exercise or… Click To Tweet
Alexandra: Great. Now I’m hungry, cranky, tired and stressed out. I do not wish to be a statistic, unless it’s in the category of “Woman who is 20 years older and has perfect curves.” I also want to be able to run high and jump tall buildings in a single bound. I think I’ll go take a nap. I already did the cardio. A steam bath sounds good too. With aromatherapy so I can smell my bright, fit future!!
What if you are still having trouble losing weight and suspect it’s your metabolism? Find out if your theory is right by clicking below:
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by Kymberly Williams-Evans, MA and Alexandra Williams, MA
Want a stronger set of abs without having to do crunches or flex the spine at the neck?
Challenge yourself to try abs exercises that involve no crunching. While the traditional crunch has its place and value, the last thing we baby boomers need is more forward rounding of the spine. A 6-pack is nice and I would not say “no” to it. However, my guess (based on years of teaching experience and your questions) is that you have other, more important abdominal goals. Happy news: lots of great options exist to strengthen your core while keeping your head on the mat. Other abs exercises abound where you have very little need to forward flex the neck.
Work with, not against the anatomical reality of your abs: the Rectus Abdominis, Transversus, and Obliques are endurance, compression, and posture muscles. They are not designed for power (in contrast with the glutes and quads, which are power muscles, for example). Emphasize the postural, endurance and compression aspects of the abs. You may especially appreciate improving posture as you strengthen your core and abs.Abs are endurance, compression, and posture muscles, not powermongers Get exercise examples here Click To Tweet
How many of you already have forward head thrust, tight necks, rounded shoulders? Odds are high you suffer from at least one, if not all these conditions if you are over 50. Heck, even 20, 30, and 40 year olds exhibit the above issues . When selecting abs exercises to try, simply ask yourself whether a given move exacerbates the above problems, is neutral, or counteracts them. The last option is ideal.
A few primary examples of suitable compression abs moves for boomers are planks and the reverse curl or reverse curl with an oblique rotation (bringing the right hip towards the left ribcage, for instance).
Watch the Reverse Curl with Oblique Twist exercise below. Just 1 minute and 15 seconds stand between you and adding this move to your groove.
Another great option is the “Marching Abs” move where your upper body gets to stay on the mat throughout. Bend your knees to 90 degrees; Keep your hips fairly open with feet close to the ground. March your feet, holding the knee angle constant, alternating right and left foot marches. Depending on core strength and back issues, you may decide to march your feet from the ground to about a foot from the ground — the most challenging version. If you feel back strain have or challenges maintaining alignment, march in space. Draw your knees closer to your chest, close down some of the hip angle, and march with your feet anywhere from one to two feet from the ground.
For more great, no-crunch abs exercises, check out our “Ultimate Abs Workout Collection for Women Over 50.” You may particularly like the Bug series.
Years of sitting, driving — of living life in front of our bodies — produce forward head misalignment, rounded shoulders, hunched posture, overly stretched or weak backs. Why lock in these problems by performing more forward, hunching, rounding abs moves? Gaaah! Go for moves that keep your spine long (we love you planks). Or that remind you to keep your head in neutral spinal alignment as is the case with the Rotating Abs/ Core Move. This video is also under 2 minutes plus it offers right and wrong way tips. Yes, it’s included in the Ultimate Abs Collection.
Here’s what to crunch: numbers. And baby carrots.
ACTION: We and your abs would love you to check out the “Ultimate Abs Workout Collection.” Do a double down and subscribe to our blog for twice a week cutting edge fitness advice tailored to women over 50.
Kymberly Williams-Evans, MA
PS Next week look out for news on a super successful stretching program created by one of our favorite and most accomplished fitness colleagues, Aileen Sheron. If you are interested to become more flexible and comfortable within your own body, this program may be for you. It’s called Flexibility Fast, but that’s all we’re telling you for now.
When 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.
Once 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.
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.
The 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.
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
Kymberly: First and foremost, the answer is “Yes” you can have trimmer, slimmer looking knees by focusing elsewhere – not on the knee joint. We’ll get to that in a minute. Next, you need to sit down, get the remote, and watch the 1965 movie, Battle of the Bulge. All the secrets for winning bulgy battles are covered in the film. For $19.95 we will reveal those secrets (see post “Take One Deep Breath – Lose 5 Pounds. Myth or My Ohmmmm My? for the secret to my “Secret” comment, which is actually a joke as we’re not selling anything in that post).
Third, I am going to go on a wild guess here that by “bulgy knees” you mean knees that have fat above and behind them in the thigh area. Cuz’ last I checked, joints themselves cannot be slimmed down. But my oh my, the areas around the knee can store some pretty nice lipose padding, eh? Therefore we are back to the eternal and infernal question of how to reduce fat and “tone up” surrounding muscles. Where we store extra fat is largely determined genetically. Apparently your parents were upper thigh, knee area storage types. Bummer for you. However they probably gave you a nice waist or great hair or a car – something to make up for the genetic predisposition to knee (aka “thigh”) fat.
Alexandra: So true, so cardio, so in need of de-bulgifying. I must contradict Kymberly. Well, I don’t have to, but it’s a quick thrill for me, and I say that you should NOT sit down with the remote. You need to watch the movie while walking on a cardio machine that has a television screen on it. You’re okay with watching Henry Fonda for about 90 minutes aren’t you? Robert Shaw – we could understand a 30 minute commitment. If that sounds inconvenient, or you don’t wish to be spotted on the treadmill eating your popcorn, just do ten 9-minute spurts, broken up with trips to the fridge for Wee-Knees on tiny little Buns. Which is what you will have if you get moving. Poof! De-Bulgified.Where we store extra fat is largely determined genetically #activeaging Click To Tweet
Kymberly: Well not quite yet de-bulgified though I did like Alexandra’s bun puns. And I think Robert Shaw deserves at least 60 minutes. Nancy, you are well served to engage in lower body strength training along with that cardio workout. After all, having strong quad, inner thigh, and hamstring muscles underneath any stored fat will add to the tighter, toned, leaner look your upper thighs will have as you work off additional calories through cardio. You also can benefit from getting stronger and boosting your metabolic rate via strength training.
Two separate actions needed: 1) burn off stored fat through cardio and 2) contract the muscles underneath with strength training. Hey, we did not say this would be easy! But aren’t Wee-knees with tiny buns worth it?
Read this post on how to burn fat while you sleep, watch tv, and read more posts. Hint: you need to increase your metabolic rate.
Also get busy with the Best Workouts to Burn Fat for Women Over 50 (click the link to access that post).
Strength training is critical to achieve lean looking legs and to say good-bye to fat knees. Get suggestions and ways to access exercises to meet your goal here:
While we’re on the subject of knees, if you have knee joint pain (whether or not your knees are bulgy) then check out Fix My Knee Pain, by Rick Kaselj, a fitness colleague of ours. Just click. We’ve used this program ourselves, which is why we are affiliates, though this costs you nothing extra.
Readers: Do you battle your bulge or did you wave the surrender flag? What wonderful attribute did you genetically inherit?
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Kymberly Williams-Evans, MA
To improve confidence and reduce anxiety, a little exercise goes a long way — even if you don’t. (Har de har, though true that even modest activity such as a short walk greatly enhances confidence). Click to learn more about Alexandra’s personal story gaining confidence in her post, Incontinence, Confidence, Group Exercise, and Big-Headed Babies.
But what if your movement anxiety is high because you have incontinence or an overactive bladder? What if exercise causes frequent urination? Nothing like the worry about leakage to thwart confidence and stall workout motivation. And you know we nag, cajole, motivate, advise, and promote working out. It’s our blog’s raison d’être.
Readers like you and our fitness class participants sometimes ask us how to deal with exercise-induced bladder leakage. They also question how we are able to teach so confidently — on stage, with eyes staring at our backside, mirrors and lights highlighting us — knowing we also suffer from leaks ourselves now and then. Therefore we put together the following list of tips to answer both questions: how to be confident and how to exercise confidently with an overactive bladder or light bladder leakage.
Not only does exercise itself improve self-esteem, self-efficacy, and overall confidence, but also it often gets you sweaty. Who knows whether that’s sweat or urine or both making your leggings wet? Sweat – the ultimate leak disguise. This is the double whammy bonus big time tip as ANY exercise has a huge positive effect on self-confidence.
Wear dark workout gear. Heck, we haven’t worn white tights or yoga pants for three decades anyway. Have you? And (here comes the sponsored post disclosure. Poise Impressa has compensated us to share about their new sizing kit) — do check out their bladder support product. I don’t know about you, but I was glad to say good-bye to pads and liners post-menopause. Take a quick trip to Walmart to get their Poise Impressa Sizing Kit. It’s an internal product designed to stop leaks before they happen.
One of my (Alexandra) favorite songs is by the Tedeschi Trucks Band – Do I Look Worried. Mostly because the song is fantastic, but also because it dovetails with an expression we have in the counseling world, “Fake it Till you Make it.” It’s true – one way to manage stress and anxiety is to have a chat with yourself. “Once this issue is resolved, how will I feel?” Then you decide to feel that way in the moment rather than waiting for the resolution. You can also choose a specific time of day for all your worries. As soon as you find yourself stressing out, tell yourself to save it for the official stress time. At the designated time, bring your stressors to mind, then deliberately stop at the end of the set time. Another trick is to clench your fist as tightly as possible and count to 5. Then relax the fist and count to 5. It’s physiologically impossible to be simultaneously stressed and relaxed. So you trick your body. Deep breathing works too (which is different than heavy breathing for those of us who drool over Colin Firth).It's physiologically impossible to be simultaneously stressed and relaxed. #trustimpressa… Click To Tweet
First, take a look at this 15 second video showing activities we enjoy.
(If the video isn’t showing, click this link: Activities Alexandra and Kymberly enjoy: Trust Impressa)
Generally people enjoy those activities they are good at. Improving a skill boosts confidence. Even if you suckity wuckity at something you enjoy (that would be Kymberly steering a kayak or Alexandra at nothing – [ha ha, Kymberly left a blank spot here for me to fill out, but I do not “suckity wuckity” at anything as that’s a phrase I do not use]), you will still be more confident AND have the freedom to go for it leak-free. Movement freedom, release from anxiety, and having fun = winning combo!
Once you get out there (there = gym, club, park trails, your neighborhood), you’ll find women like you who value movement, exercise, and an active life. Being with others of similar values — exercise. in this case — improves confidence and self-perception. You’ll also discover how many other women deal with pants’ peeing. This is a chance to talk with gal pals and minimize the taboos around this issue. You are not alone in your mid-workout leg crossing . I can hear the new chant now: “Free the Pee! Free the Pee!” Or not…
For more related posts, click away on any of the below links:
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by Kymberly Williams-Evans, MA with subtle contributions here and there from Alexandra Williams, MA
By now you know that exercise is good for a lot more than weight maintenance. It acts as inexpensive medicine, positively affects the aging process, and makes us better people all around. Every year new studies reveal more ways movement increases happiness, healthiness, and longevity. We baby boomers continue to redefine aging as we take advantage of increased awareness of the benefits of activity.
Let’s skim through a few fun fitness facts culled from recent research to get our motivation and life quality up, up, up! Nothing like some quick, practical hits to renew our “commit to be fit!”
I don’t know about you, but I love Fun Fit Facts and Stats. You are seeing here just a few of the many I collect. What do you think? Do fitness facts, stats, and quotes motivate you as well?
If so, layer some Motivational Quotes with your Fun Fit Facts to keep yourself active and on track. Get more quick hits in our posts, Motivational Quotes to Move You and Motivation, Fun Fit Facts, and Pretty Pictures for Boomers.
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By Kymberly Williams-Evans, MA
Instead of speaking generally, I’ll give a specific case example. I have a 65-year-old friend, Barbara*. She has diabetes, insomnia, low arm muscle tone (related to a shoulder injury & surgery), is overweight by about 20 pounds, and has forward head thrust. Oh, she also complains of snoring, but wants to avoid wearing a CPAP machine to bed (recommended by her doctors after a sleep study for the insomnia). Her eating habits consist mostly of fast food and restaurant food.
For two months, she has talked about the things she “should” do, yet not much has changed. When she started talking to me, I listened for any recent relevant successes. As it turned out, she had lost about 35 pounds over the past few years. With a background in fitness, food and counseling, you’d think I could just say, “do X, Y, and Z and you’ll be fine.” Well, I COULD say that, but would she listen? Would you?
Keeping in mind she’s my friend, NOT my client, I’m somewhat limited, yet she truly is motivated. So I think like a pro and friend, by staying as non-judgmental as possible (that’s diplomatic talk for me trying to keep my mouth shut regarding unsolicited advice).When trying to lead a healthier life, small changes are best because... Click To Tweet
Focus on one issue at a time
Put related issues together
Mention possible small changes
Create an environment that leads to success
Pat, Slap, Pat (totally non-counselorish phrase for Compliment, Correct, Compliment)
Find opportunities to celebrate small successes
Lay out a clear picture of what success looks like – can’t reach a goal if you don’t know what it is
Try to solve all the issues at once
Be a saboteur
Expect the person to do what YOU would do
I realized fairly quickly that Barbara’s main focus is the insomnia and snoring, even more than getting off the diabetes medicine. Me, I’d want to be off the daily shots for the diabetes, but that’s ME, not her. She doesn’t like being reminded about pulling her head back, so the forward head thrust is out of the equation for now. She also has shown little inclination to work out, so the arm strength is also set aside. The good news for her is that the cure for the insomnia and snoring is going to help her diabetes and weight too.
These are a few of the changes that she’s made:
She said she wanted to walk her dog, yet that wasn’t happening. Instead of nagging her to walk the dog, I asked what it was she didn’t like about walking the dog. She said it was boring to walk the same neighborhood day after day. Solution: We meet at different places in town and walk the dog. Side benefit: She is discovering places in town that she had never visited, and her dog barks less at night because he’s sleeping better too.
She said she wanted to eat better by eating fewer meals (skipping breakfast, to be specific). Research doesn’t back up this plan, but I know very few people who change their habits when they read research, so instead I went shopping with her and helped her pick out foods she would actually eat. Solution: She found cereals she liked and has taught herself to read labels to watch for the sugar content (for the diabetes). Side benefit: She is no longer driving through fast food places mid-morning to satiate her hunger, so the type and amount of calories she’s eating have changed for the better.
She knows that exercise leads to weight loss, which leads to a decrease in snoring and helps her sleep better, yet she wasn’t doing any exercise. She’s a social person, so I invite her to join me on dog walks and other walking opportunities. For example, she’s so used to driving everywhere, that’s it’s a habit for her to jump into her car for even a short distance. We were headed somewhere that’s about a quarter mile from my house, so I suggested we walk. Solution: She’s starting to look at walking as a way to get from place to place, rather than as forced exercise. By simply “interrupting” her unconscious habit of jumping into the car, she now sees walking as an alternative mode of transport. Side benefit: She has noticed the correlation between the exercise and how she sleeps, and has come to realize that it’s actually cause and effect.
She is a kindhearted person who likes to be a good friend. We were going out to restaurants far more than is my usual style, and I found I was eating more than I normally would. When I expressed concern about this, she wanted to be helpful to me. She isn’t a doggie bag person; her mindset is more toward “clean your plate.” Thinking of “Pat, Slap, Pat,” I said, “I love going out to eat and trying new foods. This lifestyle won’t work for me in the long run, as I’m sitting too long and eating too much” (way better than saying, “You eat out way too often,” which sounds judgy). “Could we swing by the ready-made section of the grocery store and pick up some lunch there instead?” If I had suggested cooking at home, she would not have been successful at reducing her restaurant visits, since she doesn’t cook. Solution: She is looking more to the grocery store as a place for portion control and choice. Side benefit: She now has more time for those dog walks, as she’s spending less time sitting in a restaurant.
I gave her a card for her wallet that lists her goals, but that was a total bust, as she never looks at it. And I discovered that chocolate shakes are non-negotiable for her, so I stopped rolling my eyes. She has a sweet tooth, so I have to work WITH, not AGAINST it. How? I offer fruit in vanilla yogurt to her, which sometimes (not always) satisfies her sugar craving. And isn’t fruit two times out of ten better than candy bars ten out of ten? Maybe she’ll get to five times fruit and five times chocolate bars. But that might be enough to beat the diabetes.
Oh, I got her hooked on Bolthouse Vanilla Chai instead of the caffeinated energy drinks and sodas she was drinking. THAT is a big success.
What is the one small thing you can do? Write it in the comments below so we can steal your ideas.
Alexandra Williams, MA
One very small thing you can do is subscribe to our twice-weekly posts, just by entering your email right over there ——->
Photo credit for “To Do” – Courtney Dirks
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.
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.
From “Functional Power Training for Older Adults” led by Cody Sipe, PhD
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).
Let’s put this into practical application and context of our daily activities:
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!
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.
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.”
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:
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How many times have you thought, “I want to improve my fitness program, but NOT the hard core one I did when I was younger?” As a baby boomer or older adult are you looking for intelligent, effective, yet comfortable exercise options? Do you worry about losing cognitive skills, getting hurt, gaining weight, losing strength, and not being able to do activities you love? At the same time, do you like to know that your workout and exercise choices are smart ones? Perhaps even cutting edge and trending?
Then the themes and trends I experienced (and contributed to) at the recent IDEA World Fitness Convention will help you meet your goals. (For my sister’s take on overall fitness trends, take a peek at “5 Trends from the Annual IDEA Convention.”)
My focus was first on doing well in my own session as a presenter. I shared 7 principles for creating outstanding group programs for baby boomers. You get 3 of them here! Then I attended every other session devoted to the over 50 exerciser, especially the more active movers and groovers (as opposed to sessions devoted to the frail and elderly).
The biggest trend I saw was the very fact that fitness pros from around the world are FINALLY interested in serving the over 50 exerciser – specifically, in a targeted way. My session, “Fitness Over 50: Getting ReStarted” was filled to capacity. Yay! And the other presentations devoted to our age group were also packed. Heck, this year IDEA offered the most sessions ever devoted to the midlifer and older adult. That’s related to trend #2 – IDEA and the various presenters for this age group finally separated the “older exerciser” into two distinct groups: the baby boomers (ages 52-70) and the seniors or “matures” who are 70+. Prior to this year anyone 50-100 was lumped into one category.
If you are curious about other trends for our age group, read my take on the Top 10 Fitness Trends for 2016
Trend #1 - fitness focus on the over 50 exerciser is finally cool and Hawt! #activeaging Click To Tweet
What were some key fitness themes and workout design principles for older adults as evidenced at the IDEA Convention? How can you incorporate them into your workouts? The following 3 themes, or guiding principles will help you create the best workouts for your midlife body. These principles are adapted from my session, which must have been trendy as all the other “older adult” presenters alluded to them as well.
If you weave in even one or two of these themes, you will be able to:
Why not get a two-fer benefit with each exercise choice? Look for opportunities to cross the midline of your body with an arm, leg or both at once.
Move to music that has polyrhythms or beats that are more complex than straight count.
Attend workout classes where the instructor cues patterns. The brain work involved in interpreting verbal commands and following choreography literally increases your dendrites, ganglia, and axons.
Ask yourself whether the moves you are choosing relate to activities of daily living (ADL). For instance, incorporate dynamic balance moves, not solely static ones since we normally need to balance while moving, not holding still. Recognize walking as the ultimate and primary balance and functional move. So take walks. And when you do, test your balance by intermittently slowing your stride. Super slow. Then speed up. Super fast.
Let’s say you have a plan to travel. Keep in mind that especially in foreign countries you’ll be climbing stairs; walking on uneven terrain; navigating unfamiliar environments; carrying loads, dealing with fatigue and time changes. Plan to be your active best when traveling by making stepping up and down part of your workout program. Or lifting your legs up and over things so you’ll be ready for those low walls abroad.Practice twisting and turning while carrying weights (luggage, souvenirs, small grandchildren).
Do you include posture work in your routine? If not, it’s tiiiiime. Which do you think will have a bigger impact on your ability to age actively — having popping fresh biceps (single joint strength training isolation move) or having a strong core and back that keep you lifted and long? (Yeah, the opposite of stooped with rounded shoulders).
Use balance work as a move itself or as a stance option for any standing move. Not only could you incorporate balance moves into your workout, but also you can improve your balance while working your upper body or doing standing stretches. How? But narrowing your stance. Don’t always set your feet shoulder width apart and parallel. Instead, place one foot directly in front of the other in what’s called “tandem” position. Now try those tricep kickbacks or upper body stretch. Trickier right? Whenever possible choose a narrow vs wide base of support.
Are you already rethinking your program? Less working one muscle at a time and more enhancing your overall ability to move and continue doing the activities you enjoy?
QUESTION: Would you be interested in a digital product that offered moves and workout programs that follow the themes listed here? If we created videos and support text that allowed you to mix and match effective programs with balance, posture, and functional exercises, would you value that?
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Kymberly Williams-Evans, MA
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.
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.
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.
Look for an upcoming post from my sis about the trends she spotted at the convention.
Alexandra Williams, MA