“You little bitch troll from Hell.”
“If you want things, you have to pay for them.” “Since when?”
“No, you do NOT want to meet my mum.”
“I can’t believe you’re still … alive.”
“Cheers, You don’t get that on British Airways.”
“Oh, hello dear.”
“Inside of me there’s a thin person screaming to get out.” “Just the one, dear?”
“Ooh, bear with me, see, I’m hopeless with names, faces and people.”
“Blah blah blah blah blah.”
And in case none of these worked, the coup de grâce: “Sweetie darling.”
Yes, yes, yes, you guessed it – Ab Fab, aka Absolutely Fabulous. And I got to go to an advance screening of Absolutely Fabulous: The Movie in Hollywood the other night. I even did my best to dress just like Patsy, though I may have ended up more like Eddy, simply because I don’t have long legs, a blonde beehive or modeling experience. Yes, I’m sure that was it.
To explain the depths of my devotion, let me just say that I own the complete 1990’s TV series… on VHS. And I entered a recent contest to win an Ab Fab makeover in New York. I didn’t win. Except in the end, I did, because I was invited to the screening. And they gave us champers, darling. Bubbly. Which is not the same as Bubble, if you know what I mean. I was holding out for a few sips of Chanel No. 5, but maybe next time.
As my guest, I brought a male friend who knew nothing of the show or its stars. Nothing. What a troglodyte. But I rescued him from cultural obscurity by picking out his clothes and letting him drive me to the ArcLight Cinerama Dome on Sunset and Vine.
He actually laughed harder than I did, and I laughed throughout the entire film. He was also a good sport about the fact that I kept whispering in his ear the names of the people in the cameos. And it is a very long list. I think he only knew Jon Hamm. And Lulu. His favorite thing about the movie? Joanna Lumley’s facial expressions as Patsy Stone. My favorite thing? The entire movie. And being happily surprised to see Jane Horrocks back as Bubble. And being amazed that none of the stars seemed to have aged a whit. And recognizing the comedic genius that is Jennifer Saunders – her writing is spot on.
You don’t need to know anything about the Ab Fab TV show to “get” the movie. My friend had tears in his eyes from laughing so hard, and he was the ultimate newbie. I don’t even think he knew it would have been okay to mock my outfit until after he’d seen the movie. Anyway, the last I saw him, he was riding off on his Ducati to find Joanna Lumley. Maybe I should have told him he’d have to ride over water.
Anyway, go see Ab Fab. Watch this trailer for it. Dress accordingly and bring some bubbly. Bring me too. I was a guest at the screening as part of a campaign for the movie, but I’m going to pay to go see it again and again, just to find ALL the cameo players.
This post is made possible by support from Fox Searchlight Pictures. All guffaws, snorts, chuckles, giggles and opinions are my own, sweetie darling.
Alexandra Williams, MA
Arrrrghhh! That’s the sound of you spending another day stuck in sedentary patterns stitched with good exercise intentions. Another day of you bartering with yourself in an Annie mood that “tomorrow, tomorrow, I love you tomorrow” the sun will come out and shine differently on your workout and fitness plan. But no actual exercise has occurred on a consistent (or even intermittent) basis. How many “tomorrows” have come and gone that you now admit, yup, you’re stuck and need a prod to get going. As in “today!”
Let’s say you used to work out, or never did, but remember it seemed like a good idea. You’re not alone. A common request we get is how to go from park to cruise mode; from inactive to active; from nuffink much to sumpin. Note I did not say to zoom from 0 to 60 off the starting line.
In fact, starting small is one of our key pieces of advice. We’re going to share some action items that are so easy to implement you’ll be asking yourself, “Why didn’t I do this sooner?”Take off the pressure of trying to change several health habits at once. Instead, do this Click To Tweet
Take off the pressure of trying to change several health habits all at once. That’s putting more weight on your shoulders than we’d recommend for a strength training program! Go step by step. Learn to enjoy movement and the youthful vibrancy it brings.
Kymberly: Transitioning to an active, healthy lifestyle is simpler than you think. Kiss frustration good-bye. Tackling just one of the items on the following checklist will progress you. Find one action you can complete today. Do it right away and check it off! You will move from inertia to energy in less than 5 minutes.
Alexandra: Can I at least have some French Vanilla ice cream with my inertia? And I didn’t know his name was Frustration when I kissed him. But I’d do it all again anyway.
Kymberly: For you, sis, you may partake of the can of Whoop Ass included in this post. For the rest of you, forget fitness trends, celebrity endorsements, or what you used to do when you were younger.
Does one of the above actions speak to you? Then listen. And go for it. You need implement just one item to get unstuck and on the path to new active aging habits.Find 1 action you can check off today to move from inertia to energy in less than 5 minutes. Click To Tweet
ACTION If you want even more support and ideas to transform yourself to a more fit you, then check out this cutting edge resource. Click to access the TransformAging page. The session “(Re)Starting Fitness Over 50” in particular is LOADED with strategies to get you happily and successfully going. And liking it!
By Kymberly Williams-Evans, MA
It’s that time of year again when we track down workout, exercise, and fitness trends and fill you in. Why? So you can be your best, most actively aging, up-to-date you. Is that too much to ask?Who loves spotting fitness trends? Especially for active women over 50 and baby boomers? Top 10… Click To Tweet
In prepping for a presentation on fitness trends for the North Atlantic Club Athletic Director Association’s conference held in Seattle at the Washington Athletic Club (WAC), I discovered a slew of predictions. The following promise to be of particular interest to actively aging midlife women:
Besides the fad that may become a trend of me trying to hold my abs engaged, you get five more fitness trends for 2016:
If you did your brain boosting exercises, which you monitored on your wearable technology outdoors at a resort after a healthy meal, then you’d see that the above 5 + 5 trends get us to the promised 10. Ta dum! Over and out — to move and look for more trends.
If you wonder which prior years’ trend predictions came true or fizzled, go here: Want to Know Top Insider Fitness Trends and Quotes?
and here: 5 Healthy Food Trends
and also here: Exercise Trends for the Over 50 Crowd
Heck, why not be the most informed trendtracker EVAH and also go here: I’m Spa-tacus and Other Spa Industry Trends
ACTION: Subscribe to get more, be more, live more. Need we say more? Enter your email and name in any of the boxes.
Kymberly Williams-Evans, MA
What would you do with 30 extra years of life? Give those 30 years back?
If you are like some of the older adults in the Forever Fit Cardio fitness classes I teach, you don’t necessarily want 30 years added to your lifespan. And these are active adults in their 60s-80s, so imagine what inactive people might say to living to 100 and beyond. And yet, it is possible to greet such an offer with delight, not dread, especially if you embrace healthy aging and dispel some common misconceptions.
Redefine How You Age?
The worry about adding years to life without adding life to those years is well-founded. When we interviewed highly recognized active aging expert, Colin Milner, founder of the International Council on Active Aging (ICAA), he laid out some interesting stats and scenarios facing our baby boomer population.
According to Milner, the US and Canada have shoveled out trillions of dollars to increase longevity. And that effort has been quite successful: we North American humans have added an average of 30 additional years to our lives in just one century. That jump is bigger than the one my sister did when a tick landed on her during a dog walk the other day. The problem with the lifespan jump is that those added years are not proving to be healthy ones. Suuuuuu-prise, suuuu-prise. Or not really a surprise at all to those of us who work with or are older adults.
Basically, as we age, we baby boomers and our parents face 5 key challenges. Can you guess what they are?
Super Sensible Solutions for the Projected Problems
For each problem, Colin Milner offers a corresponding suggestion. (Could be why his nickname is “the Colonizer.”) While he confesses that his advice may seem simple, he stresses that putting it into practice takes effort and focus. Making a plan to age in a healthy, “new thinking” way is hard. Yet aging inactively is harder.
In fact, as a generation, we are NOT aging healthfully. Read about it here: Women Over 50: We are NOT aging healthfullyTop 5 things you can do to age well (even after a lifetime of yuck, blah, & bad habits Click To Tweet
All in all, the key is to be proactive in order to age actively. Whew! That’s a lot of action. But not yet enough, as what we ultimately need to do is create a plan for today and the added tomorrows. We can redefine how we age, writing a new and better ending for ourselves and history. As Colin asks, “What is your plan?” What expectations do you have — of yourself, your health, your future, your present? In short, what will you do with your 30 added years?
Want to be an s active aging superstar? How? Read this post: What Do You Enjoy About Aging?
HOT NEWS: Speaking of the International Council on Active Aging, I was one of 30 national fitness leaders selected to present at their Nov 2016 Reimagine Aging conference taking place in Orlando. My topic? “Integrate Function and Cognitive Challenges into Your Older-adult Fitness Group.” In a nutshell, move, think, do both at once.” Am I qualified? Decide for yourself by reading this post: Midlife Funtional Aging Specialists
Really be impressed with how much you will learn and benefit from the cutting edge advice of Colin Milner and others who specialize in healthy aging for older adults. Take a gander at our TransformAging package. Seriously, don’t simply grow old when you can age actively! Costs nothing to check out this link: TransformAging Summit
Kymberly Williams-Evans, MA
These are the activities we had planned for our final two days in Redding last month. To learn about our adventures for the first two days, please read our recent post about Redding.
Whiskey Creek Lake
When we woke up Sunday morning, the sky was drizzly, but not too bad, so the SUP yoga class with Audrey was still on. Swimsuits on and towels packed in the car, we drove out to Whiskey Creek Boat Launch to find a few hardy souls ready to brave what had now become a very strong, cold rain. A quick vote was taken and it was decided to cancel class, a rare occurrence. We hope you’ll give it a try when you go to Redding, and say hi to Audrey.
Of course, as soon as we drove away, the weather turned sunny. Isn’t that how it always works? So we gathered up our good attitudes and hiked to the top of Crystal Creek Waterfall. By the time we came back down to the main pool, kids were swimming in it, and splashing under the falls. We imagine it’s a perfect spot to cool off when it gets over 100 degrees in the summer. On the way back to town we stopped at the Tower House Historic District to check out the former hotel, gold mine and cemetery.
In the afternoon, we went to the Aqua Golf Driving Range, where you get to hit golf balls into the Sacramento River. Or, in our case, in the general direction of the river. The area is enclosed by a net, and the golf balls float, so it’s a recyling-friendly event.
We laughed so hard, and had a really fun time. We also discovered (my 19-year-old beat the pants off us) that being athletic has no relationship to golf swing skill. Face it, we were awful. Even the geese were impertinently walking right in front of us, daring us to hit a ball near them.
Turtle Bay and Sundial Bridge
Most people who have heard of Redding know about Turtle Bay and the Sundial Bridge, and for good reason. We were at Turtle Bay at the right time to see the lorikeets and butterflies start their day, before the crowds arrived. We even saw ducklings drop from the sky onto the ground just in front of us. Or at least that’s what it seemed like. Later we learned from Ranger Jim (see below) that they were probably wood ducks dropping from their tree nest. Want to know a secret about the Sundial Bridge? If you go during nesting time (we were there in May), look down through the glass partitions where the bridge supports attach to try and spot the swallow nests. We saw all kinds of nest-building going on, with the sparrows going in and out with their building materials. Super cool.
Whiskeytown Lake has 36 miles of shoreline and 3,200 surface acres for recreation, and I think we had that entire space to ourselves. Park Superintendent Jim Milestone was our private guide, and he even spotted a bald eagle with two chicks waaaaaaay up in a tree. (Note to self: Get a really good zoom lens for future kayaking adventures). The kayaking (they also have SUP) is free, though they do have a donation box, so be a good citizen and put in a few Tubmans. Besides showing us the lake’s treasures, Ranger Jim also shared stories about the history of the lake and President Kennedy’s visit in 1963.
The National Parks Service is celebrating its centennial this year, so we encourage you to hie thee hence to the area, using Redding as your base. And if you spot Ranger Jim (or bald eagle chicks), you’ll know it’s your lucky day.
by Alexandra Williams, MA
photo credits: Alexandra
In the 18 years since my original surgery, I’ve continued to teach group fitness classes, go on long (and short) hikes, and generally stick with my fairly active lifestyle, even with follow-up surgeries over the years.
However, the reconstruction that was supposed to last ten years (it’s been 18) has finally failed and I will have gone in for replacement surgery by the time you read this. I should probably even be back home recuperating at this very moment.
I remember my recuperation from ‘98, which is another way of saying “physical therapy.” I had a lot of PT, and it hurt. Sometimes the therapy exercises hurt so much that tears would spontaneously “spring” from my eyes. I wasn’t sad; it was involuntary. I know many people don’t do all of their at-home PT because it hurts, which makes total sense. Who wants to self-inflict pain? However, it’s my knee, and no-one else’s, and I want it back in working order as quickly as possible.
I know what I’m headed for as I teach my body to accept its bionic new joint. It’s going to hurt a lot. That’s just the way it is. But only in the short run. Then I’ll be done with recurring pain, arthritis, stiffness, and compensatory issues in my left IT band. I’ll be done with limping and having a permanently bent knee. Maybe I’ll even be able to kneel on my right knee again too, instead of shifting all my weight to the left.
After my reconstruction surgery in 1998, I stayed with my sister for a week or two. I diligently did my therapy exercises and tried to participate in day-to-day stuff as well. Heck, she even rented a wheelchair and took me along with her on a 5K walk to raise money to help find a cure for MS. Ask her to tell the story of trying to tip me over into the sidewalk plants along Santa Barbara’s State Street. “Accidentally.”
Years later, she had to have some knee surgery and therapy too. After hers, she told me that she had thought I was overdramatizing the amount of knee pain I was in during the time I recuperated at her house, but after having her own surgery realized I was seriously downplaying how much it hurt. Glad she didn’t share her opinion at the the time or I might have clocked her with my crutch.
With this surgery being even more extensive than the original one, I already know it will hurt to get back to normal. But if I let that deter me, I won’t get to my goal – teaching a full load of classes in the Fall quarter, rejoining my dance team, and walking the dog.
I’m not one to reach for meds (over-the-counter or prescription) as a first resort, but I’ve also learned that they exist for a reason. I know that I’ll have to use the pain meds the surgeon prescribes, at least for a few days. I also know I’ll cut the dosage in half because I don’t like what they do to my mind and stomach. Last time I tried to “go it alone,” and had more pain and inflammation than necessary. I guess the obstacle I needed to overcome was my own stubbornness.Besides determination, what else you can do to overcome pain and obstacles? #ad @AdvilRelief Click To Tweet
Just as I worked hard to complete a half-marathon after one of my lesser knee surgeries, and stay fit after toe surgery (also thanks to soccer, which I still love, but no longer play), I’ll work hard this summer too. It’s MY knee. It’s MY life. And it’s MY responsibility to treat my body (and new knee) with respect. Over the summer, and once I’m back to teaching, I’ll use Advil for the muscle soreness that’s going to be part of adjusting to my new, bionic (I wish) knee. I used it to relieve the arthritic pain from it being bone-on-bone, so I already know it will help. And the active ingredient is ibuprofen, which doesn’t bother my stomach.
So no travel posts for a while (no driving for this girl till August), and no self-pity (I might change my mind on that). Mostly I’m looking forward to being active again, but without the issues my poor ol’ bone-on-bone knee had. And you know what hurt the most? Sitting in place for too long. Yup, moving was more comfortable than sitting. Which is exactly as it should be.
Here’s to me and my knee!
June is National Headache month, and Advil would like to know how you deal with headaches. So would we.
Alexandra Williams, MA
photo credits: Alexandra
Always on the lookout for affordable destinations that appeal to active Boomer women and their families, we were the sponsored guests of Visit Redding this past weekend. And boy, did we pack a lot into a few days, though we never felt rushed. Probably due to the proximity of everything. Really, it’s only a 20-minute drive from the Fairfield Inn & Suites to Whiskeytown Lake.On the lookout for affordable destinations that appeal to active Boomer women and their families? Click To Tweet
In this post we’ll share our adventures from the first day two days, then share the last two days in an upcoming post (stay tuned for kayaking and lorikeets). If you like travel adventures that combine nature, new activities, free and low-cost sightseeing and sight-doing, then tour with us through this post. Then book your own active adventure to the Redding area.
Whiskeytown Waterfalls in Whiskeytown-Shasta-Trinity National Recreation Area
Park rangers first knew of these falls in 1967, but kept quiet, as they didn’t have the resources to protect them, even though President Kennedy had proclaimed the 42,000 acre park a national recreation area in 1963. In 2004, a park biologist was examining aerial photos and rediscovered the falls.
The trail to Whiskeytown Falls is 3.4 miles round trip. Steep in parts, it’s worth the hike. Be sure to take the stone trail to the left of the falls to get some extra special views. Pack water and a snack too, as you’ll get thirsty watching all that water. Fair warning that this hike will give you a serious glute and anaerobic workout.Whiskeytown Falls hike will give you a serious glute & anaerobic workout #VisitRedding Click To Tweet
Shasta State Historic Park & Museum
Shasta Dam and Powerplant
Want to be impressed by the former generation and your fellow humans? Take the tour of Shasta Dam. It’s free. Regardless of your views on dams, you have to marvel at the human ingenuity and vision that engineered and created this structure. One of us (Kymberly) almost skipped the tour, professing a desire to bike ride along the Sacramento river trails instead. Given that we southern Californians seem to have brought the mist and rain on our last journeys, off we all went instead to Shasta Dam. And was it ever a highlight. Hot tip: When the brochures and guides tell you to leave everything but your cell phone and keys in the car, they mean it. Security is tighter than our lips about what happened when someone in our family (not Kymberly) tried to bring “security contraband” past the security checkpoint and guard.
Lake Shasta Caverns: Three Adventures in One
We promised ourselves on frequent drives between Santa Barbara and Oregon that someday we’d stop and visit the caves. This trip was that someday. Like Whiskeytown National Park and Shasta Dam, the caverns are easily accessible — about 20 minutes north of Redding. You take a 10-minute boat ride across the lake (bring your camera for spectacular views), then a 10-minute shuttle ride up, up, up, then you are in the cave. As for coming out of the cave, well … that’s on you and those several hundred stairsteps. You want out? Keep climbing. That’s the beauty of living an active life. You’re able to see and do more when you travel.
Alexandra: This got a strong thumbs-up from my 19-year-old son, so off we went to our first-ever rodeo. It was actually quite exciting, with guys getting thrown off broncs that buck, and calves getting roped and tied (trussed?) in under 10 seconds.
My son wanted to stay for the entire event, but I was hungry, so talked him into leaving early. We looked on Yelp and found Cafe Paradisio, a classy, comfortable place that’s run by a husband and wife who just happened to have two of their children about to graduate from UCSB. Eat here for sure – excellent service and intentionally underpriced for items such as Honey Stung Shrimp, Baked Salmon and French Press Coffee.
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photo credits – Alexandra, using a Canon. Kymberly where noted.
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Carmel was incorporated in 1916; Hermosa in 1907. Both attract surfers, though the water is definitely colder in Carmel. And both have small cottages that were built generations ago sitting next to award winning, “to the lot’s edge” architectural wonders on every street. Don’t ask the prices unless you aren’t daunted by California real estate.
As part of a bloggers’ weekend, I drove up to Carmel with the simple expectation that I would have a good time. Since so many of you are similar to me in that we like history and the personal touch, I’ll share some of the things I did and discovered that I think YOU might also enjoy.
A gutsy, go-getter woman founded the hotel where we stayed – Donna Hofsas. In 1947 she lived in the cottage where I stayed while adding more rooms over the years. In a town that only allows two-story buildings, she talked the city planners into letting her build a 4-story hotel. How’s that for moxie? Then she commissioned the same female painter who did the fresco at Coit Tower, Maxine Albro, to paint several murals and other works at the hotel.
Donna’s granddaughter now runs the bright pink Hofsas House (as well as being on the city council), so ask her for the hotel’s secrets when you stay there. Hofsas House is on San Carlos Street between 3rd and 4th Avenue (see below to discover why I’m not giving you a numbered address).
On the details side, Carmel is more affordable than I expected. Even in high season, room rates range from about $150 – $275, with no stupid ***@** resort fee snuck in. Wifi, breakfast and parking are free.
Did you know it’s illegal to wear heels higher than 2 inches in Carmel? You won’t get a ticket: the law was created in the 1920s to protect the city from lawsuits from people who tripped on the sidewalks. Great excuse to put on sensible shoes, eh?
The town has no street light or addresses. Walk around and you’ll notice that homes all have names. Keep in mind that the town was founded by creative types. They wanted a forested, European feel to the town, so bourgeois things such as number plates were verboten. Everyone has to go to the post office to collect mail. Certainly means all 3,700 inhabitants get to know each other.
For now, you can still have fires in certain locales on the beach too. This was exciting for me to hear, as we used to dig sand pits and have fires on the beach in Hermosa in the 60s. They were banned by the time I hit middle school.
No big box inns or stores are in Carmel either. It’s mom and pop all the way. Actually, the town is so friendly, even your dogs are welcome. Even in the inns, restaurants, wine-tasting rooms and shops, where you’ll spot water dishes and treats everywhere. Annnnnd, free parking.
Shopping, Hiking and Dining
Compliments of the Hofsas House, I received four Wine Walk Tasting tickets, each good for a wine flight at any of the 14 wine tasting rooms in town. Yup, I left Santa Barbara County’s wine country and landed in Monterey County’s. I also discovered two designer consignment shops, an Alice in Wonderland shop, a chocolate shop, and enough bakeries to keep my bread-baking, carb-loving self happy.
For dinner, a friend and I went to Beach House Restaurant at Lover’s Point in Pacific Grove (an 8-minute drive). It’s right on the beach, and our service and food were excellent. Plenty of options for vegetarians, too. FYI, the portions are huge, huger, hugest, so come hungry.
Hiking is my meditation, so I walked along the beach, around town on the residential streets, Point Lobos, Big Sur, and about 20 different pull-out stops along Highway 1 as I drove south. On my next visit I might take one of the History Walks, though I could also be persuaded to do the art walks or food tours. I also want to hike along the Mission Trail Preserve. For those of you into birds, one of the secrets I learned from Carrie (co-owner of Hofsas House) is that the Carmel River is the place to be.
Final piece of good news that you will never think about in advance, but makes a big difference – Carmel-by-the-Sea is a safe place for women to walk alone, day and night. I went walking early in the morning, and felt at ease and quite peaceful. Even though I had my iPhone and Canon out (major tourist alerts), the locals out running and dog-walking all said hello. I truly had to resist the urge to say, “I grew up in a town that used to be just like this. Can we please chat about the good ol’ days?”
I want to go back soon. Preferably on a romantic getaway, but another girls’ getaway would work too.
by Alexandra Williams, MA
Photo credits: Alexandra Williams – Canon and iPhone
Let’s walk through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.
But first, when speaking of “the best” programs, we have to mention our recently created “Ultimate Abs Workout Collection for Women Over 50.” (Go for it — click that link!) Even if you’re carrying extra ell-bees around the middle, you can still achieve a strong core. Why not feel more confident, capable, and comfortable in your body as you burn fat and gain amazo abs? Read more here as well: Get Ultimate Abs (Better Yet, A Strong Core)
And, we’re back …. Stick with us to the end where you’ll get 4 fat burning programs to try.
First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out To Burn Fat, Do I Go Faster or Slower? Professional alert warning system activated — it’s not just about cals in and out, though you do have to start there! (Then continue with this post on another surprising factor that affects weight: Is Stress Making You Fat? )
Second, is that we break down carbohydrates 40 times faster than fat, with carbs supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbohydrates compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.
Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!
Third, thanks to international fitness expert, professor, and colleague of ours, Dr. Len Kravitz you get top level practical tips. He shared with us the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.
High Intensity Interval Training (HIIT)
Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.
And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!
Kymberly Williams-Evans, MA
Cardio exercise has officially moved into the number one spot for “the best thing you can do for your brain” (AARP Bulletin, Get Moving for a Healthy Brain, Sept 2013, pgs 12-13). Take that crossword puzzles, foreign languages, and musical instruments! (Also touted as great vehicles to boost brain power, but downshifted out of first place given the latest research).
If you want to keep smart, cut your risk of Alzheimer’s in half, repair brain cell damage, and basically grow a bigger brain, you’ve got to dance, baby, dance! Face facts midlifers and baby boomers — if you do not eke out at least 150 minutes of cardio per week, your brain actually shrinks every year post 40, year after sedentary year.
But if you want to increase your brain size and capability — cue harps and trumpets — then find a way to work in about 22 aerobic minutes each day. Or 50 minutes three times a week. Or 75 minutes twice a week. I can do this math for you because I boosted my brain teaching step class and walking my dogs. We’re easy around here how you get to the total and new studies support that ease. Sure walking for weight loss is wonderful (read our post on what walking can do for you). Walking for brain gain is even more powerful and impactful! Or try dancing, swimming, getting on a treadmill, biking, hiking, gardening even (could this be any easier? No I am not going to include watching Dancing With the Stars on this list even though I admit total fanaticism for the show.) It really does not take much time or effort to succeed with a brain fitness program.
Let me stress again how powerful movement is for your brain — each and every time you exercise, you get a bigger hippocampus (that’s sexy talk for the post 50 crowd); you stimulate the growth of new neurons; you cut your risk of dementia by 60 percent. Can I get a rah rah here with a pom pom thrown in please?
As Dr. Michael Luan, a friend and expert on Conscious Movement puts it, “We exercise to become better humans. Conscious Movement evolves your brain. The body is your ultimate tool for success, and we all have the potential for greatness. Success with your body creates success with your career, relationships, and ultimately, your life.” The better your brain, the better your life, wouldn’t you say?
Movement will improve your focus, increase your mood, enhance your decision-making processes, help your ability to plan, regenerate brain cells, help your memory, and basically outsmart all those young people who can’t believe how sharp you are for a person your age.
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Kymberly Williams-Evans, MA