Alexandra: Well, “Day-um” as my other southern friends would say! And “DOMS.” Which is not a way of cussing with a northern accent. It stands for Delayed Onset of Muscle Soreness. We talked about it in “How Do I Prevent Calf Soreness after Walking Hills,” (or as we are tempted to entitle it: “My Calves Have a Stiffy.” Can you tell we’re happy to talk about sore muscles and preventing exercise discomfort.)
Essentially, elevating your core temperature (and thereby henceforthwith and so forthy warming up the muscles) within 24 hours of the original cardio activity will help prevent muscle soreness later on. You don’t have to repeat the 10 mile run, but a walk of just ten minutes should do the trick. It could be the running is making you sore, and that you simply aren’t feeling it until one or two days later. Then walking gets all the blame. Instead blame DOMS.
Kymberly: Running is powered primarily by calves and quads. Walking is powered by glutes and shins (and therefore a great cross training or complementary cardio activity). So if you are used to running and added the walking recently, then your body may simply have been adapting to using your muscles in a new or different way. I am not sure if the pace has anything to do with the soreness unless the slow pace dictated or created an unusual gait that did not work for you biomechanically.Walking & Running Are Opposites, powered by complementary muscle pairs: quads and calves vs… Click To Tweet
Alexandra: Door #3 – If it’s not delayed muscle soreness, could your pain be caused from overuse? Is it standard for you to do 31 miles in a 4-day span? Somewhere in here I’ll throw out the concept of post-run stretching…oh, there, I just did! Could be you also need more recovery time between runs and walks.
With your entire lower body in pain, have you considered the pain might be due to shin splints or your Q-angle? (get solutions from our post, Prevent Shin Splints: Three Calf Stretches). If you have fairly wide hips and/or a narrow stance, then your knees might be the ones yelling “ouchy.”
Kymberly: When you feel better, run or walk over to our group fitness classes so you can let us know whether your pain and soreness are in your joints or muscles. If muscles, I’d say pull a Bobby McFerrin: “Don’t worry; Be happy.” Simply do 10 minutes of light cardio within 24 hours of a new, intensified, or added activity to give your muscles a chance to reheat and release. But if the pain is in your joints, then worry. … and change your gait or stride, as now we may be talking something biomechanical. In this case get a certified trainer or health professional to assess you. Do not light up those joints!
Photo credit: Photobucket
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Based on 1) our group fitness teaching experience, 2) educational events we attend focused on serving the needs of active older adults, and 3) Kymberly’s certification as a Functional Aging Specialist, we suggest the following:
1) Reduce ab work that requires forward spinal flexion such as crunches. Decades of hunched posture and rounded shoulders take a toll on the spine. Look for opportunities to strengthen your abs that do not require more forward curvature. So long “old lady” back hump; hello stronger abs and a more comfy neck! Reverse curls, planks, and abs exercises that keep your head on the floor and lower spine protected are great options.Reverse curls and planks protect your spine while strengthening your abs. Click To Tweet
Want to see one of those options? Then head over to Abs and Core Exercises Safe for the Lower Back. Eager to get more for your core? Read this post as well: Get Ultimate Abs: Better Yet, a Strong Core. In fact, if you want heaps of No Crunch moves designed for the young at heart, but older in body, click this link to a program we created: The Ultimate Abs Workout Collection for Women Over 50The ability to hop or jump, even if low and close minimizes risk of falling. Click To Tweet
2) Integrate stability ball activities into your exercise program. The ball is a great tool, as you can do both cardio and toning with it. For example, did you know you can lie on your back and relax your head while doing an exercise to strengthen your obliques?
Take a look at this video for ideas:
Here at Fun and Fit: Active Aging Answers for Boom Chicka Boomers, we love anything that combines lying down with exercise. No, we don’t mean what you just thought! Hmm, come to think of it, having sleek abs and a strong core can improve your sexy status. Again we suggest you take advantage of our “Ultimate Abs” digital product.
3) Organize your workout from standing to sitting to kneeling to lying down or vice versa in order to minimize the times you get up and down from the floor. Having said that, do practice coming from lying to standing as part of your workout. You can even make this an exercise. Try going from standing to sitting to standing without putting a hand on the floor and you’ll see what we mean.
This ability is so important that we made a short video about it for you. Watch and test yourself with the: Sitting to Rising Test. Not so easy was it?
4) Integrate two-footed take-offs and landings into your activities. The ability to hop or jump, even if low and close minimizes risk of falling. Most people stop jumping and doing any power moves as they age. However, unless joint pain precludes even small jumps, having power becomes more important for injury prevention with age. Click this link to see more on power training and avoiding falls.The ability to hop or jump minimizes risk of falling. Click To Tweet
5) Note any changes in your capabilities and account for them in your workout plan. For instance, is your vision deteriorating? Could that be affecting your balance given the role sight plays in staying upright and balanced? If so, incorporate more balance training into your exercise program.
6) For cardio training, maximize movements that take you forwards, backwards, and sideways. However, cut down on quick turns, pivots, and sharp direction changes. Such moves can throw you off balance and tax your knee joints if you cannot anticipate them to react with perfect form.Doing power moves & 2 footed hops becomes more important for injury prevention with age Click To Tweet
If you are a fitness pro who wants to work with baby boomers and “matures”, this magazine article, What Older Adults Want by Alexandra will tell you what older adults desire from their teacher.
Feel young and sprightly when you subscribe to our blog.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Before deciding whether or not to partner with Omron Healthcare, I hopped on a phone call with Jeff Ray, their executive director of business and technology. Both Kymberly and I wear fitness trackers, plus we like to know our BP readings, so the monitors looked to be interesting for you and us.
Let me describe the two monitors, then share the answers Jeff gave to a few questions I asked.
Wrist – Somewhat bigger than a fitness tracker, it looks like a giant watch. You can wear it all day or just for taking your BP reading; whichever you prefer. Me, I’d probably wear it all day in order to take advantage of the fitness tracking aspects. You set it, wait for it to inflate, then Boom, you have the info right at your fingertips (or wrist, as the case may be). No wires, no cuff. You can even send the info to your physician via the OMRON Connect App. It can also remind you to take any necessary medications, and track your compliance.
Upper Arm – Free of tubes and wires, this monitor can track hypertension levels and and detect irregular heartbeats. It also syncs to your smartphone or tablet with the OMRON Connect App. Instead of having the fitness tracker add-ons, the upper arm monitor can precisely measure more data points.
Especially as we age, Kymberly and I like knowing our stats. Since we’re healthy and fit, we don’t go to the doctor’s very often, so having an easy-to-use monitor at home would be a good way to get information more than once or twice a year.
On your behalf, I asked questions that I thought you would have. Let us know in the comments what other questions you’d ask.
Where and when can I get one? – They’ll be available in most drugstores nationwide in late 2016.
What will it cost? – Under $200
How accurate is the wrist monitor, compared to the standard medical upper arm one at the doctor’s office? – There is no difference in accuracy. As a matter of fact, the designers at Omron tried to make the wrist monitor smaller so that it would be closer in size to a standard fitness tracker, but the accuracy was compromised, so they have kept it slightly bigger to retain its accuracy. The one caveat – you must hold your wrist up near your heart.
How often do you have to recharge the battery? – Every two weeks, give or take, depending on the number of hours you wear it, and how often you download the stats. The two week estimate is based on a 2-per-day BP reading.
Are these monitors only for people who are required to check their BP? – Anyone can buy one. (I was curious, because I’d love to have the wrist monitor, but I have no medical issues. My purpose would be to track my stats as part of my plan to PREVENT medical issues)
I was pretty excited, as the wrist monitor in particular seems to be at the crossroads between medicine (both monitors ARE medical devices) and fitness trackers; tertiary care meets preventive care.
This video that Verge did gives even more information.
Bet you didn’t know that one-third of (U.S.) Americans have high blood pressure, which is a major risk factor for stroke and heart disease. As someone who has gone through the trauma of a loved one having two strokes and two TIAs, I can say with 100% conviction that these portable, super cool, app-connected, easy-to-use monitors can help prevent that from happening to you. And if you want to know how to improve your heart’s health, read our recent post, “Healthy Heart: Improve Your Circulation and Flexibility.”
When the monitors DO come out later this year, I’ll be one of the first people in line to try out the wrist monitor. Physical activity, sleep data and accurate BP readings – I’m into knowing those.
Of course, you’ll still have to get a mneumonic device to help you remember the difference between systolic and diastolic. Or is that just me?
Alexandra Williams, MA
This post is sponsored by Omron Healthcare, as part of their #HeartHealthMonth outreach. All thoughts and opinions are our own. Wish we could say the same about the monitors 🙂
Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).
At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet
Three major treadmill and stairclimber no-nos we see involve:
Take a look at our priceless video demo.
Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.
Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course.
ACTION: Want a stronger core and better abs? Check out our newly released program: “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).
Kymberly Williams-Evans, MA and Alexandra Williams, MA
We’re sure these all made sense at the time, you know, before anatomy & physiology were invented. Possibly a few laws of physics too. Definitely before we baby boomers became the over 50 midlife crowd who needed to make the best workout choices possible.
1. Arm circles – jog in place and circle your arms around until your shoulders fall off. You’ll still need shoulder pads from the 80s if your goal is to develop your deltoids, and not just fatigue the shoulder joint.
2. Side-lying leg lifts – Think “feel the burn.” Why would you want to feel burned? Not even calories feel that way in this useless exercise.Ever suspect that exercises *your friends* were doing were ineffective? What about these 4 moves? Click To Tweet
3. Windmill toe-touches – Way to go with the unsupported forward flexion and repeated, quick spinal rotation. This move can actually hurt your spine.
4. Frantic “bicycle” crunches – elbows forward and to knees, with wild spinal twists. By the way, if you slow down and do this one with good form, it goes from the “lame” to “great exercise” category. In the spirit of sharing, here is the correct way to do this one (note armpits, not elbows, to knees slowly).Only do bicycle crunches at a slow and controlled pace for them to be effective. Click To Tweet
PS Yes, we did survive all of the above. Somehow…..
Exercisers: What are some of the most useless moves or exercises you have done?
Photo credits: Creative Commons – loufi, Alexandra Williams and Kymberly Williams-Evans
ACTION: If you want to access abs moves that are effective AND targeted to women over 50, enter your name and email below. No obligation. No time wasting. Maybe some waist whittling though.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
1. People your age are starting to have health issues and you don’t want to join your peer group in this particular activity. You want to stay vibrant and energetic and independent and active and you know that it takes just a few new habits or changes to get where you want to be. You also want to stick around long enough to add commas and remove a few “ands” from the previous sentence.
2. Your high school reunion is coming up. Time to impress that person you always had a crush on. Time to make all the mean girls super envious of your vivacity. Have you noticed that fit people are attractive? It’s actually true. Exercise and healthy living give you confidence and energy. Confident, energetic people appear more attractive. Some weird evolutionary thing that makes sense. Notice we didn’t say “skinny” or “thin.” We said “fit” and “healthy.” Define your goal, baby.If you view yourself as an exerciser your habits will change to meet that self-image. Click To Tweet
3. Your stress levels will go down. Yup, exercise reduces stress. In fact, it’s the number two motivator for working out (We know you’re wondering, so click this link to read our post that gives the number one motivator). Making snow angels decreases stress too, FYI.
4. You will avoid the somewhat unrealistic expectation that you can get fit in time for a trip that starts on a Saturday if you start working out on the previous Wednesday. Much more realistic is to start a wee bit sooner. If your goal is weight loss, you can safely sustain a weight loss of 1 ½ to 2 pounds per week, so if you start today you will lose about 6 or 7 pounds in less than a month. If you’re thinking, “Hey, my goal is 35 pounds. What good is 6 or 7,” my answer is this – you’ll be 1/5th of the way there, if “there” is your weight loss goal. But your outlook and how you feel will be 75% of the way there, because research says that you will start to view yourself as an exerciser, which means your habits will change to meet that self-image. In straight-talk, after a few weeks your self-perception will change. From there, your activities change to meet this new self-view. Four or 5 months may seem like a long time if you’re planning to lose 35 pounds, but how long did it take to put ON those 35 pounds? Give yourself a break, eh?!
5. Want to be smarter? Want to stave off memory loss, confusion, and dementia? Er, wait, I got distracted. More than anything else, exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. It gives better commands to your body. I always tell my university students that the best time for them to take a test is right after exercise class, NOT after staying up all night studying (while ingesting abnormal amounts of caffeine). We love the link between exercise and brainpower so much that we have written extensively on it. Exercise Can Train Your Brain, Spark Your Brain with Exercise, and Exercise Your Right to a Better Brain are three posts to get you started.Exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. Click To Tweet
6. You will save money. You will have more energy. You will look better. You will feel better. You will meet a lot of cool people. Your math skills will improve. You’ll get an end of year tax deduction…One of these may be false. Hint: As you now know, exercise makes you smarter, so it’s actually quite possible your math skills will improve. For example, I was going to write 10 Reasons, but got bogged down when I carried the 1, multiplied the 0, subtracted the junk food, added the Lycra and Voila, ended up with 6 Reasons!The best time to take a test or give a presentation is right after you exercise. Click To Tweet
Text & photos by Alexandra Williams, MA
No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.
One of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”
Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:
Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.
When you are looking to improve your movement habits, keep in mind the FIT principle:
Change only ONE of these elements at a time, about every two to three weeks. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time – more F or I or T. No ands.
Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.
Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.
Kymberly Williams-Evans, MA
And the winnah winnah winnah is …………….. ONE of you is correct. Ok, I’ll give. First, we assume you mean “static” or holding still when you say “deep stretching.” In that case, stretches are best held when muscles and the core body temperature are at their warmest. For static stretching, that spells “post activity.” Your heart rate is up, you’re possibly sweating, your internal temp is toasty – good time to ask the muscles to ex–teeeeeend. Is ONE of you hot under the collar now?
Alexandra: We covered some of this (including a lovely picture) in our post Stretch it or be Wretched. But the full truth and nothing but the truth is essentially whatever Fun and Fit say it is, for the simple reason that we sprinkle a light dusting of truth over
nothing everything we do, so we’ll give you even more info. While doing your post-exercise stretches, please hold and argue, yell and scream politely discuss your differences of opinion for at least 15-30 seconds so that you can get improved active range of motion, rather than a quick 5-second dish-throwing tirade discourse about improved passive range of motion. Keep in mind the goals of stretching: 1) to maintain or improve range of motion (flexibility) and 2) to reduce the risk of injury and soreness. You will reach these goals better with warm, happy muscles that have been contracting and extending throughout your aerobic workout and are now ready to solely lengthen.
Kymberly: Let’s divide and conquer – umm, this is the segment that is not couple’s advice. To prepare to move, (i.e. hike, run, walk) you need to actually move. Yes, indeedy. A warm-up needs to literally heat up the body by mimicking the workout to come. That is, in your warm-up, do the type of movements you will be doing in the workout, but at a lower intensity and graduated pace. Rehearse the joint actions and movement patterns you are about to perform.
For example, if you are about to take a power or dog walk, the best warm-up is walking – not jogging, side stepping, or squatting. Start at a moderate pace, ideally and initially on flat terrain. About 3-5 minutes later, pick up the pace and stride intensity. Holding still and stretching statically would be the opposite of this.
Guess what? As you warm up, you are actually building in the necessary stretches — dynamic (moving) ones. By definition, if I am contracting my quadriceps, my hamstrings are simultaneously lengthening. As I swing my heel forward to take a step, my shin contracts. Its antagonist, or pair, the calf muscle has to extend. So you really are stretching pre-workout, but in a dynamic way that meets the warm-up goals.
Kymberly: The muscles are most helpful when warm, pliable, and extensible. Also, all the latest research concludes that static stretching before exercising offers no injury prevention protection. Nor does pre-activity stretching help minimize muscle soreness. ARE YOU LISTENING PEOPLE AND COACHES?! ALERT ALERT –EXIT THE 80’s DOOR AT THE END.
Action: Stretch your horizons and knowledge about what and how to exercise by subscribing to our blog. Enter your email in any of the handy dandy boxes around and about our site. We come to you with active aging advice twice a week, FUh -REee!
Alexandra: This post took us 15-30 hours to write in a non-passive way because that’s how long it took for us to conclude that no
stupid, **&^*^%$ reputable research exists about “cranky” muscles. As a sop, though, here is a nice, compassionate saying regarding cranky, angry people.
Kymberly: So who won the bet, G or E?
Dear Readers and Crankyfoos: What is your favorite stretch after a long hike? What do you argue about during your strolls? Remember to subscribe if you have not already.
Photo credits: Photobucket.com
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Alexandra: Why would I faint? I’m not the one who overdid it! I only go for walks on surfaces that are FLAT. Why would I want to sweat during my nice walk? If you want to get rid of stiffness, have your muscles practice public speaking. Or learn to become a better stretcher! Or ask to be carried down those hills on one! And what do you mean by “really hilly?” Is that a reference to a television reality show in which everyone must fend for themselves in a mountainous region (I define “mountainous” as anything rising above sea level)?
Kymberly: Well, as you probably noticed, we did not get the huge bribe gift for getting to your question via the super express rush deluxe insta-answer service. So let’s answer as if you were going to hike the hills again and wonder what to do next time. Hope you survived in the meantime.
Alexandra: Miss Lizzie, when you walk downhill, your shin muscles (let’s call them Aunty Tibby – formal name is anterior tibialis) lengthen and your calves (let’s call them Bessie & Bossy – formal names are gastrocnemius & soleus) shorten. Shorten is nature’s way of saying “contract.” If you had gone for a flat, or even mildly hilly walk, your bleating calves wouldn’t be crying so much for Mama. But you have admitted, under no oath whatsoever, that your walk was “very hilly.” For the record, I too go for really long walks. I call it “going outside and getting lost, then accosting strangers to ask for a ride home.” Your brain said, “Oh what a beautiful morning, oh what a beautiful day,” while your calves said, “shorten, lengthen, shorten, lengthen.” See how stiff your calves are in conversation?
Kymberly: Concerning stretching, Alexandra is onto something. Post walking, stretch your calves and imagination by holding a position whereby your toes are higher than your ankle. aka dorsiflexion. Hold it, hold it, hold it. Now switch legs. To make this successfully simple, Try the three calf stretches we show in our post, Prevent Shin Splints: 3 Calf Stretches.
Next, pay attention to your foot action as you go uphill. Did you bend at the ankle getting your heel to the ground with each stride? Good form going uphill means keeping your body vertical and accounting for the hill angle at the ankle joint by allowing your heel to make contact with the ground with each step. Pick that answer. Or did you basically head uphill on the balls of your feet, bending forward from the hip or spine, and having your heel hanging in space? If so, your calves were in contraction throughout the walk and transforming into steers of steel. No bull. And no wonder they are bellowing. (Check out “Proper Form for Uphill Walking” here).
To make this super simple: walk, walk, stretch, drink water, head home, sleep my pretty, sleep, wake, walk again until warm, stretch, call us in the morning. With that gift.
Alexandra: Kymberly is right; I am fresh. And onto something. Known as my stretched butt. DOMS – Don’t Offer Money to Sis.
Dear Readers: Have you ever experienced muscle soreness? What did you do about it? What do you wish DOMS stood for?
Action: Please share this post on twitter, Facebook or Pinterest. Simply click on the icons in the left column. Thanks!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
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?
Make one small choice right now and subscribe to our fantabulous posts by entering your email right over there to the right.———> They will magically arrive in your inbox two times per week. Also, subscribe to me, AlexandraFunFit on Periscope, and watch my amazing travel and fitness scopes (videos).