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3

Exercise and Fitness Trends for the Over Fifty Crowd

Test riding the Elliptigo

Drop the pedal and go, go, Elliptigo We goin’ ridin’ on the freeway of love

Are you over 50, one day hope to be, or have loved ones who are? Then the following quotes and key points from the recent IDEA World Health and Fitness Convention are for you! And you! And, yes, you too! All of yahs! And your parents, as well. But only if you want to live healthier, smarter, or better.

My prior post promised to share the good stuff from the trend setting sessions beyond Day 1 at IDEA. This year’s convention theme was “Inspire, Connect, Transform.” We hope the following quotes and highlights do that for you.

Think About Moving or Move to Think?

Day 2 started with one of my favorite subjects: the effects on the brain from movement. Who among you knows someone with Alzheimer’s or memory loss or slowing mental capacity? Of course such ravages will never happen to us, right?

Guess what? “A case of dementia is diagnosed every 4 seconds in the U.S. If our nation were to increase its activity by 25%, we would decrease dementia cases by 1 million per year! Over 10% of adults 65 and older, and more than 50% of those past 80 have some sort of cognitive impairment.” And with these stats that take one’s breath away faster than an elliptical machine on an incline,  expert presenter, Fabio Comana opened his talk, Brain Fitness.

If you want to live longer, work in 20 minutes daily of cardio activity.” And if you want to know what’s going on in those added years,  “a mere 8-12 minutes a day of aerobic exercise improves cognition.” You want to be smart and minimize dementia in your later years? Take Fabios’s advice. Don’t just think about moving. Move to think!

Falling, Falling, Falling for You

I've Fallen IDEA session with Shari Kalkstein

I’ve Fallen and I CAN get up, with Shari Kalkstein’s help

So I did. Over to the next session with one of my favorite presenters, Shari Kalkstein  who specializes in physical function for people 70 and older. Also known as “parents of baby boomers.” Am I right? If you want your parents (insert “yourself when older”) to be independent and active as long as possible, then Shari’s protocols and warnings are important. (Click on her links to see exercises, assessments, and practical tips).

Her session, I’ve Fallen, made a strong case for preventing falls and setting up the home to account for them when they happen. And they will. “More than 18,000 older adults died from injuries related to falls in 2007. In 2008, more than 2 million older adults were treated in emergency rooms due to fall injuries.” Wonder where most falls occur? In the home, where, as Shari says, “we have complete control over our environment.”  Like her, my sis and I have lots of practical moves and solutions to address this reality.

  • Check out our Fun and Fit YouTube channel, specifically our playlist, Exercises for Women Over 45;
  • Enter searches on our site;
  • Watch for our upcoming program for sale: Fitness Over 50.”

Wear and Share If You Dare

Kymberly won a Basis Fitness and Sleep Tracker

I Won a Basis Fitness and Sleep Tracker AND a Medal

After I’ve Fallen, I moseyed my way to The Future of Fitness Technology with Marco Della Torre. Spoiler alert – I earned an IDEA Fitness Inspiration Medal by correctly answering his stumper question. And talk about a coincidence, turns out Marco is one of the co-founders of Basis, now owned by Intel, the company from which I won a Basis fitness and sleep tracker. So I won two technology related prizes in a row! Yup, it’s always worthwhile to get to the IDEA Trade Show between and after educational sessions. Anyway, wearable technology is big and about to go humongous! Ready to take advantage of fun high tech fitness gear? Check out a few of our posts on the subject:

Accepting and agreeing that fitness technology will wield an ever growing impact on our workout lives, I loved how Marco ended his talk: “The biggest trend coming in wearable tech is that new ideas and products will bring people closer, rather than driving them apart.” Think about that for a sec. Instead of seeing the top of people’s heads as they bend over their phones and pedometers, you’ll be in a new world of gadgets that connect you with others more and more.

Imagine a community of like-minded, actively aging, high-functioning people who interact personally via stuff not yet invented. Might you already have something close to this? It’s coming, so be ready to Inspire, Connect, and Transform!  Or maybe you will Invent the next best thing that gets people to exercise and enjoy the benefits of lifelong movement. I’ll plug that!

By Kymberly Williams-Evans

IDEA World 2014 and Kymberly

Readers: What wearable tech do you already own? Use? What do you think of it? When is the last time you crawled?  Not pub crawled, but crawled like an infant?

9

Pssst! Want to Know Top Insider Fitness Trends and Quotes?

Recon Intel glasses tech wear on Alexandra

Looking Into the Future

Do you like to stay ahead of the curve? I mean besides the ones on our baby boomer, midlife bodies?  Then hold tight as we zoom through some of the key takeaways and quotables from the recent IDEA World Fitness Convention.  Alexandra and I just returned from the main industry event that draws fitness professionals from around the globe. By attending many sessions focused on the over fifty crowd (Wheee! that’s most of us), I gleaned some relevant Fun Fit Facts, exercise trends, and plain ole’ good quotes.

Now to lay some of those fitness pro insights on you, so you can revel in the workout fun that lies ahead. Or more specifically, get your trending fitness quotes now while they’re hot!

  1. From IDEA CEO and co-founder, Peter Davis: “ The future of our industry lies in survival of the wisest, not the fittest.”  I already like the tone he is setting at the welcome ceremony! Wise up masses! Or is that Rise Up? Heck, let’s do both.
  2. Jack la Lanne Inspiration Award recipient, Jenna Wolfe paraphrased the Jackmaster who used to whip crowds into action by telling us that “the only way to hurt your body is not to use it.”  Do you agree? We do. So get out there and be a big user!
  3. Next keynote speaker, Brendon Burchard took us for a twist and turn by stating that “we don’t HAVE energy; we GENERATE it.” Well pick me up and slap me down as I had to think about this one, having always thought I HAD the Big E! But Brendon’s point is well taken. Who’s with me to transform into an energy generator? Let’s call ourselves “Energeners.” Good, eh?IDEA notes, Blue Diamond almonds, Ahnu shoes
  4. From there, I power walked it over to the “Posture Improvement Workshop” led by Sarah Zahab, who had a lot of letters after her name AND loads of good posture assessments. She rightly reminded us that “even strength training 2-3 times a week, for 30-60 minutes per session won’t compete with 14 hours a day of poor posture.” Oops, was I slouching when I took that note? If you desire better stance, take a look at our posture series on making your mama proud by standing tall!
  5. Meg and Kymberly at IDEA Ketchum booth

    Stand Tall, Lie Long with friend and fitness pro, Meg

    Speaking of standing up, presenter Tomi Toles asked attendees at his “Walking Tall” session: “What muscles and structures do we walk from?” Most of us fell right into his trap — “Why, we walk from the legs, doncha know.” Wrong! After watching a video of a man with no legs “walk” on his ischial tuberosities (google it), we could see that great gait really comes from the abdominal wall muscles and spine. Want to be a better walker AND tone your abs at the same time? Check out our post on achieving great gait.

  6. Wrapping up Day One was Functional Aging Institute Co-founder, Cody Sipe, PhD. (Click this link to find out why My Main Man Cody told the whole room that everyone was to try to answer a certain question about Functional Aging activities, except Ms. Kymberly).  Uh, yeah, it’s cuz he knew that I already knew the answer as a recently certified Functional Aging Specialist.
    20150716_151040

    Dr Cody Sipe bringing us the POWAH

  7. Anyway, Cody grabbed us with a bold statement that “For people older than 50, POWER training may be the most important component of our exercise program. More important than strength training and cardio is the need to train for power, defined as the ability to move a load quickly.” We are not messing around here, fellow baby boomers. Time to add a little speed to our hop, skip, and jump. Did you know that with age (and lack of power training), we lose power even more than we lose strength? And with that we proceeded to learn a whole lotta cool exercises just right for our achy joints that brought back DA POWAH!

Come to my group fitness classes and look for our upcoming package of moves for “Fitness Over 50” if you want to try what we learned.

And that is it for quotes that “Inspire, Connect, and Transform” from the first day at IDEA. Subscribe, open your emails from us, and keep reading if you wonder how Day Two and Three managed to surpass the quality that was Day One. Coming soon to a blog near you. Near and dear, we hope.

Alexandra, ACE, IDEA

Celebrating Our Past, Planning Our Future

By Kymberly Williams-Evans, MA

Readers: Which is your favorite fitness quote? One of the above? One to share from elsewhere?  Let us know in the comments below.

2

Going from “Stuck” to “Start” with Your Fitness Plan

Boomers on the Loose graphic

Be Loose, Not Stuck!

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 plans. 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!”

From Nothing to Something; From Some to Some More

Good news. We are here to prod. Cajole and bribe even! Did you attend our recent TransformAging webinar session, (Re)Starting Fitness After 50? Have you noticed the new freebie checklist we offer subscribers, 16 Easy Ways to Get Unstuck and More Fit? Then you’ll know that we are on a roll to address one of the most common requests we get: 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.

Old Fashioned Whoop Ass

Need a kick in the keester to get unstuck?

Say So Long Suckahs to Sedentary Stuckness

Kymberly: Today is a great day to kiss frustration, inertia, and negative self-talk good-bye and say hello to restarting more active habits.

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. We are so committed to helping you undo the glue that’s stuck on you that we are sending all of our current subscribers our checklist. Look for that in a separate email. Be sure to open the email and the document if you want to move more– more happily, comfortably, and successfully.  If you are reading this and not a subscriber, then subscribe. (Look right. Yes, that sidebar just there). You’ll get your own copy of “16 Easy Ways to Get Unstuck and More Fit” that way.

In addition to the easy action items we offer in the checklist we’ll be emailing you, try any of the following, additional tips to get going. You can do it! Today and tomorrow and the day after and thereafter. A step at a time.

8 Bonus Easy Ways to Get Unstuck Starting … Now! When Else?

Consider this post your Bonus Checklist. Otherwise we have to rename the main checklist “A Whole Bunch of Ways to Get Unstuck” and I am waaay too busy sitting at the computer paddling, biking, taking step class, and walking the dog to do that. So “Bonus” it is.

  1. Identify a space in your home where you can work out, even if it’s just big enough to fit a mat or towel on the floor.
  2. Forget the all or nothing, “practice makes perfect” approach. Practice makes progress. Practice makes permanent. Practice creates habits. Perfection is overrated and unsustainable. Simply do a little bit more than the day before.
  3. Set your expectations low to start. What’s the least you can do and commit to today? Tomorrow?
  4. Drink water. Instead of sugary drinks or ones that have the word “latte,” or “fountain” in them, or whipped cream, or carbonation combined with a can. See where I am going with this?  Being well water-drated will also minimize muscle soreness and fatigue.  Thats’ a twofer special right there!
  5. Find moves and activities you enjoy. This has been a recording. Beeeeep. Ever wonder why we named our blog “Fun and Fit?” Because we believe that movement can be enjoyable; that an active life is more appealing than a sedentary one; AND that at least some of the exercise you do has to be fun so you will actually do it. Oh, and because my sister is actually pretty funny. Yes, those of us who have crossed over to the other side know that it is more fun to move and groove than it is to think about it. And it definitely is not fun to force ourselves to perform exercises we hate. Bleeeeech! (as Mad Magazine used to say).
  6. Find a community to support you or at least one that will hold you accountable. Whether you pick someone in person, online, or long distance, make a pact with at least one other support person with whom you will actually check in. Maybe you’ll even find a workout buddy.
  7. Use technology if that works for you. Don’t use the lack of a pedometer, wrist tracking device, calorie counter or any other wearable technology as an excuse NOT to start. We are not Waiting for Godot or Go Pro around here. Just get out there with or without the latest gear. The lack of a device is not an obstacle to movement. However, if the presence of any wearable technology helps you giddy up, why then use it! Strap on and keep on truckin’!
  8. Have a restart Plan B. You will not meet your goals each day. That’s no reason  to give up. And by “reason” I mean “excuse.” Get back to the mat or gym or trail. Be prepared for the common, usual, and totally human reality that you will have “fail” days. What is your contingency plan when you get off track? Let’s hope it at least includes forgiving yourself, and looking to the future rather than berating the past.
Himalayas from airplane

Fly My Pretties, Fly!

Does one of the above actions speak to you? Then listen. And go for it. Between the “16 Easy Ways to Get Unstuck and More Fit” checklist and the action items above, you now have um, hold on as I get my fingers out, 22 Easy Tips to Get Going. You need just one to get unstuck and on the path to new active aging habits.

Didn’t get to our TransformAging Summit, but wonder about it? Find out how our webinar expert presenters can youthify and enhancify your post 50 years. Click this TransformAging page.

Sales image for TransformAging

By Kymberly Williams-Evans, MA

5

What is the Right Amount of Exercise?

Hi, So much advice is given about adding exercise to your day. I work on my feet all day. 6 1/2 to 7 hours a day. I stand and move around a lot. When I am busy waiting on customers, I am moving and walking and walking quickly to get their food, replace things used up, filling areas etc. When it is slower, I stand more but still walk around some and do other things job related. I get a 15 min. break. How much more exercise do I need? I do not get aerobic exercise. I occasionally do yoga and go for a walk. Plus I do minor yard work, weeding, trimming of bushes etc. Also, general cleaning in my house. My husband and I go out dancing once a week or so. I am 59 and wonder if I actually need more exercise. Thanks for any answers you can give me. Marie

walking is great for health
Hi Marie:
You have brought up a great point about the true definition of exercise, especially aerobic exercise.

One standard definition of aerobic exercise via the American College of Sports Medicine is “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It should also cause the heart and lungs to work harder than at rest. In other words, surprise! You actually ARE getting aerobic exercise with all your walking and dancing, which is great for your heart, weight and cognition. That house cleaning you’re doing also burns calories. We actually charted out the calorie counts for many housekeeping chores in our post Lose Weight Doing House Cleaning.

picture of Lily weights from Bling Fitness
I AM going to say you need more exercise, though. Just not aerobic necessarily. You don’t mention any resistance training (though you do get flexibility and mind/body points for the yoga). At our age (we are right behind you by a few birthdays), it’s imperative to include resistance work into your life – both with light and heavy resistance (You can define what’s light and heavy for yourself, especially as they will change as you get stronger). Just a few of the benefits:

* weight loss / weight maintenance
* fall prevention / balance
* prevent or delay sarcopenia (muscle wasting)
* bone density
* posture
* functional strength (the ability to use your body in daily living activities)
* brain health
* fat burning
* recovery from injury / illness
* sexy good looks

push-up resistance trainingIn short, you need to continue with your cardio (aerobic) movement, which is probably no problem, since you are moving all day at work, and you need to add resistance (strength) training. To answer your “how much” question – start with 3 times a week for at least 20 minutes. Very quickly, I’m going to mention proper sleep and good nutrition too. <——- See how quickly I did that?

As you didn’t specify your goal – weight loss, general health, independence, fitness, brain power, looks – you’ll want to adjust the amount, frequency, duration and type of movement according to your goals. In case it gets confusing, we have another post for you to check out: Do THIS if you want to Get Fit, Lose Weight, Live Longer, DeStress .

A good place to start for resistance training might be at our colleague Tamara’s New To Strength Training? An At-Home Beginner Workout Just For You post.
We also have a number of relevant free videos on our YouTube channel, including our “Women Over 50” playlist.

Thank you for writing to us.

by Alexandra Williams, MA

7

How Strong is Your Lower Body?

Best dog posing on tree stump, sitting

Sit!

Wonder whether your lower body is functionally strong? Find out with this easy and quick Sit to Stand Test. In under 10 minutes you will have read this post, taken the 30 second assessment, and discovered where you stand for your age and function for lower body strength. “Where you stand.” Get it? Stop me before I hurt myself. Oh, and this test was designed for the over 60 crowd, so if you are younger, you will have to estimate your results based on the score sheets below. Get ready to do a little math. Very little.

Balance and Strength Get Top Numbers

poser dog on fence

Stand!

Anyway, turns out that our post “How Good is Your Balance” leapt into position as one of our most popular. So we figured why not offer another assessment. Nothing like finding out where you are in order to get to where you want to go!

All you need is a helper person (preferably an encouraging one who brings you a refreshing beverage and heeds your beck and call. Barring that, get whomever is handy and can count and run a stopwatch simultaneously. You also need a chair, stopwatch, courage, brain, and heart. (Who said the latter three in what classic movie?) Get a standard height chair (seat at 17 inches) and place it against a wall so it does not slip.

Test Instructions

Now listen up peeeeples so you get the instructions right: Sit in the middle of the chair with your back nice and long, your feet flat on the floor, and your arms held to your chest and crossed to opposite shoulders. Your goal is to stand up as many times as possible in the 30 seconds. You need to fully stand for a rep to count. Only complete stand ups count, not some partway, hunched over gig. One exception – if you get more than halfway up when the clock runs out, you get to count that rep. Yup, we know — too generous.  Have your assistant cue you with “Ready, Set, Go!” Then jam on it! Don’t you want to score in the top percentile for your age group?

numbers for sit to stand test

So are you Ready, set, ….. wait. First, heed these tips so you can get the best, most accurate score possible:

Tips to Ace the Test

  • Keep your elbows close to your body throughout the test. No swinging your arms. No pinching, no fighting, no hitting, no biting.
  • Sit your behiney down each time. You should transfer your body weight to the seat with every repetition.
  • Either brace your chair against the wall or have your minion support person hold it steady for the test’s duration.
  • If you need to use your arms to stand, then you do not count those reps.
  • Try one or two practice stand ups before timing yourself so you can execute good form.

Ready? Hit it!

Sit to Stand Chart

How did you do? When I estimate based on being 56 and doing 19 reps, I fared okish- around 75% or so, I humbly confess. I wanted to be in the 99%. Is that asking too much?  Pffft. Time to retake this test now that my knee surgery is further in my past. That’s my story and I’m sticking with it.

Getting Tested in Order to Conduct Tests

I practiced administering and analyzing this assessment when I attended the Functional Aging Summit as part of achieving my Functional Aging Specialist certification. Full credit and kudos to Cody Sipe, PhD and Dan Ritchie, PhD, who conducted that event and offer programs such as Never Grow Old. Click on this noozhawk article to read more about what my functional aging certification means and what is going on in the fitness world for people over 50.

Kymberly Williams-Evans, MA

PS If you are looking for a great functional fitness program designed for people over 50 who want to move more easily and comfortably, check out Dan and Cody’s “Never Grow Old” program. You get 4 levels of exercises, videos, cues, oodles of moves to try, and the confidence that you are getting a program created by knowledgeable, credible, proven experts in the fitness industry. And yes, we would make a few dollars if you buy their program, but not enough to buy our way out of taking any fitness tests!  Check out their program as clicking the link costs nothing.

 

4

Is It Time to Train Your Midlife Middle?

AktivMotion Bar and Kymberly

I belly up to the AktivMotion Bar. Now to belly off!

Wonder how to lose menopause weight when eating less and exercising more hasn’t made a difference? Then you are in good company. Or at least Alexandra and I are in good company, as we get this request regularly from our group fitness class members, blog readers, and midlife friends. (Or would that be Bad Company, as we Run with the [NOT Six] Pack? I am cracking myself up here). Heck, I have this same frustration and know all the tricks of the trade. Or at least I thought I did. But it turns out even I, with over 30 years as a certified fitness professional had more to learn about dealing with menopause and the dreaded belly fat that puts the mid in midlife middles.

TransformAging webinar presentersYup, that’s how good the experts were for the recent TransformAging Summit  we hosted. (Click that link to see what the summit offered). When fitness specialists, Tamara Grand and Debra Atkinson presented their webinars, they shared Fun Fit Facts about hormones, strength training, and weight gain. Their strategies will help those of us wanting to get back our waistlines. But first we need to know what we are dealing with.

Test your knowledge on the role hormones play as we age when you take our quick quiz. The questions are culled from Debra and Tamara’s sessions. Once you put into action their suggestions, you will be able to:

  • Reduce fat;
  • Reshape your body with less cardio, less intensity, less impact;
  • Say good-bye to menopot.

That’s their promise, and I believe them. Perhaps more important than whether I believe (insert here some hallelujahs sistuhs and sistuhs) is that they base their comments on science and evidence. So it’s really a question of ACTION.

  1. First up, see how many of the following questions you get right;
  2. Next, ACT–ually do what they suggest (uh yeah, action’s the tricky bit, eh?);
  3. Third, check out how to access their entire presentations here:  TransformAging Summit
TransformAging with Debra

Live it Up with Debra’s Dead Lift

From “Resistance Training: Your Easy After 50 Weight Management Program,” presented by Debra Atkinson of voiceforfitness.com (We definitely encourage you to visit Debra and Tamara’s respective websites once you are done getting all the answers right to our quiz).

1. At what age does muscle mass peak unless you do strength training twice a week?

A. 25        B. 35      C. 45

2.While cardio burns more calories during the activity, strength training revs up your body to burn more calories over the course of the day.

T or F?

3. Which factor affects the weight of women over 50 the most:

A. calories in (food)        B. calories out (exercise and movement)        C. hormones

4. Where do you have a greater chance of injury:

A. Inside the gym lifting weights                     B. Outside the gym not lifting

5. Lifting weights can help relieve menopause symptoms.

T or F?

How are you doing so far? Are you getting the hint of what will help you regain your younger figure?

TransformAging session from TamaraFrom “Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity,” presented by Tamara Grand, PhD of fitknitchick.com (Yup, we still urge you to hop over to Tamara and Debra’s websites to access more great ways to reach your fitness goals).

6. Which of the following causes weight gain in women over 50?

A. Experiencing more stress in midlife
B. Less movement with each passing year
C. Lower calorie requirement as we age
D. All of the above
E. None of the above. Quit looking for excuses.

7. Estrogen helps block the effects of cortisol, the hormone released under stress that causes the body to retain fat. By what percent do we reduce estrogen between ages 35-50?

A. 25 %                       B. 35%                 C. 50%

8. Progesterone helps use fat for energy and normalizes blood sugar levels. Yet progesterone also declines between ages 35-50. By how much?

A. 25%               B. 50%               C. 75%

9. Who is more likely to have more sensitivity to simple carbs:

A. Middle aged men                        B. Middle aged women                C. Both genders after 65 years of age

10. A walk can help with all but which one of the following:Tamara's slide for TransformAging

A. reduce menopause symptoms
B. boost metabolic rate long term
C. reduce stress levels
D. burn calories

No wonder we gain weight as we hit our fifties! Tell us how you did in the comments below. Brag for sure. Or let us know what surprised you the most. Are you ready to start strength training, eat fewer simple carbs, and take a walk? EmPHAsis on the strength training part, by the way.

Want more guidance, direction, and motivation? Debra’s session offers two ten minute resistance routines that are easy and effective. Tamara has simple “To Do” lists tailored to midlife women. Click to see how you can get their whole presentations and the four other webinars from the TransformAging Summit for less than the cost of a new pair of bigger pants …with an elastic waistband. Not that I’ve done that or anything….

Kymberly Williams-Evans, MA

PS. Did you want the answers?

1. A     2. T    3. C    4. B   5. T    6.  D (Aren’t you glad it wasn’t E?)    7. B      8.  C     9. B   10. B

PPS. Rancho la Puerta kindly sponsored our TransformAging Summit. If you are fortunate enough to book a trip there, you’ll find the perfect place to get stronger, leaner, and balanced!

Rancho la puerta

6

How Good is Your Balance?

balance on stable surface with eyes open

Alexandra pretending she is balanced. Eyes Wide Open

How good is your functional balance control? You can find out in under 2 minutes. You can also discover which of your three balancing systems is strongest.

I had fun trying the balance assessment below when I attended the first Functional Aging Summit in Phoenix this past week. Day one of the conference was dedicated to learning how to maximize physical function for the over 50 exerciser.  In order to know what to progress, we first need to establish baselines. It’s the ole’ “you don’t know where to go until you know where you are” approach. Ergo — Time to tackle fitness assessments that measure functional abilities such as static balance, dynamic strength, and dynamic balance. (What exactly is “functional fitness”? Click to our post with the answer once you have read this one).

Test Instructions

My fun gets to be your fun. Try the following test which assesses your ability to maintain static balance when one or more sensory systems are inhibited. Stand on both legs with your arms against your sides.  Perform each of the four conditions for 30 seconds with someone else timing you and keeping an eye out in case you fall or need a hand. Stop the test if you:

  1. Raise your arms from your sides
  2. Open your eyes in either of the two closed eyes tests
  3. Lose your balance and need help to prevent falling

Definitions of Sensory Systems

Before you begin, let’s define a few terms so you know which of your balance senses are fine and dandy or need development.

  • Visual System: helps us interpret visual images. Pretty straightforward;
  • Somatosensory System:  conveys information about the state of the body and objects in our external environment through touch. This system also gives us input about the position and movement of our body parts  through the stimulation of muscle and joints, aka proprioception;
  • Vestibular System:  senses spatial orientation for the purpose of coordinating movement with balance.

Ok, now to find out which of these three senses are your best friends, and which (if any) need better buddying up. Ready, set, time yourself!

Condition 1) Eyes Open, Stable Surface

– you are using your visual, somatosensory, and vestibular systems.

Condition 2) Eyes Closed, Stable Surface

balance on an unstable surface with eyes closed

Something in this picture is unstable. Or someone….

– you have pulled out your visual system, and are using just the vestibular and somatosensory systems.

Condition 3) Eyes, Open, Unstable Surface

(stand on a foam pad or BOSU ball, for example) – you are dependent on your visual and vestibular systems in this case.

Condition 4) Eyes Closed, Unstable Surface

(again using a foam pad or BOSU ball) – you are relying on the vestibular system alone.

How many seconds were you able to last for each condition? Under which conditions did you have troubles?

80 Years Old and Kicking Booty (of this 56 year old)

I’ll tell you who aced these tests when we tried them at the Functional Aging Summit — my new pal and inspiration, Marliene, an 80 year old teacher/ trainer from northern California. Not only did she have amazing balance and get to 30 seconds for all four conditions, but also she beat me in the Sit to Stand assessment test. I managed only 19 ups and downs to her 20, which put her above the 90 percentile for her age group and me in the 75% for mine. She is THE example of what active aging and functional training can do for a person. Yeah, I wish I had taken her picture, but we were too busy learning cool, functional exercises.

Doing a side plank on the Ranch bridge

A different kind of balance

Side (plank)  note: I just became the first fitness pro in my county to achieve the Functional Aging Specialist certification. You can read about it here on noozhawk.

The write up means I have a chance to be as incredible as Marliene one day — IF I put all my functional training knowledge into action! How about you?

Take the balance test. Record your results. Which of your balance senses were strongest? Weakest? Let us know in the comments below.

Kymberly Williams-Evans, MA

 

PS If you want to assess your leg strength, then check out this companion post, How Strong is Your Lower Body?

 

11

Too Tired To Start Exercising?

Hi Alexandra and Kymberly: I am frequently exhausted and ache. I don’t know where to start to build in a sane way. Weights, (brief) high intensity intervals, gentle cardiovascular like walking? Just getting through a work day wears me out and I usually need to nap after exercise. Anne from Olympia, WA

Dear Anne: We can say you are sane enough already to ask a great and common question. Actually you managed a three-in-one special deal as you actually have three separate issues:

  1. Why might you be too tired to exercise in the first place?
  2. Why is exercise making you more fatigued?
  3. What entry point exercises are good to build from?

And because we like package bonus deals, you get a four part answer to make you happy and zippy!

First, Consider What is Exhausting You

Problem: Are you dehydrated? Solution: Drink more water

Being underwatered will suck you dry! Even slight dehydration—as little as 2% of normal fluid loss—will reduce your energy levels. Dehydration reduces blood volume, thickening your blood. Then your heart pumps less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs, thereby draining your energy.

Problem: Are you anemic? Solution: Get your blood tested

Anemia would cause your stated symptoms. Find out if you’re getting enough iron or losing more than you’re replacing.

Problem: Are you choosing energy-sapping foods? Solution: Check your eating habitsAlexandra drinking wine

Alexandra drinking wine

Wine, dine, and nap

Too much sugar? Not eating regular meals or skipping breakfast? Drinking wine late at night or starting the day with simple carbs? Powering through your day by relying on caffeine? Any of these habits will result in overall fatigue.

Next, Motivate Yourself Past Pre-Exercise Fatigue

Your work day is done and so are you! We totally get how tempting a nap sounds after a long, perhaps stressful work day. And maybe what you need is simply to sleep more or to revel in naps, guilt free. Most North American adults undersleep. But you asked about moving, and we are all about activity.

In fact, we bet you already know the counterintuitive reality that exercise increases energy. Studies indicate that as little as three bouts of cardio activity a week for 20 minutes per session boosts energy in as few as six weeks. Once you get past those first few weeks of starting to move more, you will enter that energizer bunny zone where exercise pumps you up rather than drags you down.

Sign to Happy Room

Which activity puts you into your Happy Room?

To get yourself doing something, the key is to commit to anything, not everything. What is the least you can do given your current exhaustion and ache levels? Determine what is achievable and head for the minimum. We really mean it. Take the mental pressure off yourself and head for the LEAST, not MOST you are willing to start with.

Rather than plunging into high intensity interval training or facing overload weight training, find something you enjoy and that comes easily to you. A resistance training fitness class where you are encouraged to go at your pace. A walk, brisk stroll, or march in place. A yoga, Pilates, stretch, or other mind/body class that combines movement with visualization, relaxation, or quiet time at the end. What about lunges during tv commercials or a few ab exercises before dinner? Just 5 minutes on an indoor bicycle?  Steps at home you can go up and down a few times. Water time if you have access to a pool or natural body of water- swimming, pool class, water jogging.

If you still find yourself needing a push to take the fork in the road towards activity, not lethargy, get a dog that likes walks. We might say “later” and “no” to ourselves, but who can deny a pet pooch whose daily walk is the day’s highlight? Wag wag, perky ears and out you go!Dog walk at More Mesa

Third, Reduce Being Worn Out Post Work Out

If exercise is wearing you out, most likely you need to drop the intensity of your workout. Another possibility is you are choosing stressful moves. Stress will wear you out even if the activity is low intensity.

  • Have you chosen activities you don’t enjoy?
  • Are you setting overly high expectations and demands on yourself?
  • Are you a perfectionist?

And of course, we have to interject that your post-exercise nap might be the best thing for you. But if you feel movement is wearing you down, then reduce the intensity or duration. You are either going too hard or too long at this phase of your re-entry program.

Which Bring Us to — Choose Moderate Moves

Try our Whole Body, No Equipment Needed, Easy as 3-2-1 Routine

K planking in ThailandBefore this post gets too long and tiresome (aha hah ha) let’s go with a simple, straightforward, “gee, we really don’t know your goals, limitations, time available” starting point program. If nothing else, do the following three moves that will address all major muscles of your body. Easy to perform; multi-joint so you get a lot of bang for your buck; and needing no equipment.

  1. Lunges or squats for the lower body
  2. Push ups on the wall, counter, knees, or toes for the upper body
  3. K planking in ThailandPlanks or reverse curls for the core

When you’re done, walk for 5 minutes.

You will feel so energized you’ll want more. Find that “more” in these posts that also answer your questions:

Tips to Get Your Butt to the Gym

I Want to Get Fit, but How Do I Start?

And of course, we have to mention our recent TransformAging Summit webinar session, “(Re)Starting Fitness Over 50,” which is sponsored by Rancho la Puerta Wellness Resort, a perfect place to ease into exercise. ,  For sale along with the other 5 presentations. Slides included. $34Sales image for TransformAging

2

If Calories and Exercise Don’t Control Your Weight, What Does?

Swig From This Fountain of Truth

As children, we learned about Ponce de León and the mythical Fountain of Youth. But did you know it actually exists? Not in a creepy, Dorian Gray way either. Every town, every home, and every person has access to the fountain; it’s just known under a different name now. The Fountain of Youth’s true name is …

Boomer Woman On Lake

Exercise

Ah, ah, ah, don’t get discouraged by that word. You probably thought “easy” when you read “fountain of youth,” and “hard” when you read “exercise.” But what if the path to exercise was much easier than you thought? What if moving and eating better and more appropriately for our midlife years were as easy as the not-so-helpful habits you currently have?Connie (or Coco) stretching at Rancho la Puerta

Our TransformAging Webinar Summit is ready to go, and you’re invited to join our 8 experts for this 6-video series that will get you slapping your forehead and saying, “Gee, I could’ve had a V8 restarted my fitness years ago if I’d realized it wouldn’t be so overwhelming.”

Tips from TransformAging to Transform You

Look below for a few hot tips in the ol’ town tonight that come from the various TransformAging sessions. You’ll get solutions and antidotes for all the Fit Facts below. But first, a few quiz questions to whet your Fountain of Youthiness thirst and appetite:

  1. At what age does muscle mass peak? The answer may surprise you.
  2. Do you have a “Stay Fat” or “Stay As You Are” strategy that keeps you stuck?
  3. And as the title of this post asks, “if calories and exercise are not controlling your weight, what is?” huh? huh? Gotta attend the webinar to find out. Or google it. Be that way!
  4. What is the actual cost of free radicals? Yes, they affect you, inside and out.
  5. If you want youthful skin, you have 9 actions under your control. How many of those 9 things are you doing, if any?
  6. Are you better off doing seated or standing exercises as you get older?
  7. Which gender averages more years (almost 9) spent in illness, especially in our older years?

Older, active woman on a swing

Choose One Action: Register or Regret

If you don’t want to be that person spending the last 8 to 9 years of your life ill and in pain, then register for this TransformAging Summit. (If you don’t want to be the caretaker for that person then our webinar series is for you and your loved one).  The sooner you take the steps to age actively, the better your upcoming years will be.

So step up to some more of those Fit Facts from the Summit, we say!

  • If you’re not losing fat, you’re losing muscle
  • Cardio makes you smaller, while resistance training training reshapes you
  • Did you know that each chronic condition you have reduces life expectancy by 1.8 years!?
  • We become more sensitive to carbs as we age, so need to decrease sugar and starch
  • Sometimes we mistake thirst for hunger cues
  • Sleep resets hunger hormones, and decreases cortisol levels
  • As we age, we are eating too much, even though we may be eating less than in our younger years
  • Your plan for success needs to be at least as detailed as your plan for failure
  • You have a reason for NOT making change

TransformAgingOrangebanner

In case you didn’t have a chance to read our post giving all the info about the TransformAging Webinar, we’ll list the six video titles again so you can see just how tremendous this FREE (on 6/03 & 6/04) summit is:

  1. (Re)Starting Fitness After 50 (This one’s ours)
  2. Resistance Training: Your After-50 Easy Weight Management Program (Debra Atkinson MS)
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity (Tamara Grand PhD)
  4. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? (Mo Hagan BSc PT)
  5. Age Be Damned: 7 Dimensions of Active Aging (Colin Milner)
  6. Never Grow Old! Strategies for Making the NEXT 50 years BETTER than the first! (Dan Ritchie, Phd and Cody Sipe Phd)

Register Right Here – It Costs you $000000 (that’s zero multiplied) for the live broadcast this Wednesday and Thursday at 2:30 pm PDT. And don’t worry – if you cannot watch all six at their original broadcast times, you can get them later for a teeny, tiny payment that’s lower than you’d pay for just one of the workouts Debra Atkinson provides in her session. And put all the money you just saved into the vacation kitty for your future dream trip to Rancho la Puerta spa, a health and wellness retreat just east of San Diego. The Perfect Place for People who want to age actively!

Thank you Rancho la Puerta for sponsoring our TransformAging Summit! You sure know how to make a person feel good!Rancho la puertaNow go register. Listen at your leisure.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

4

Transforming Ourselves Inside and Out

You SAY you want to start again with a fitness program that is tailored to your midlife body; that you intend to move more often, though comfortably; that you’d love to be strong enough to enjoy the second half of life even more than the first. You now have the chance to put your money where your menopot is!

We recently told you about our TransformAging Webinar Summit for Women Over 45, which is only a week away, on June 3 and 4 starting at 5:30 pm EST/2:30pm PT and accessible for 48 hours at no cost.fountain at Rancho la PuertaA Fountain of Youth really does exist, and it’s free to you. Just like this TransformAging Summit that’s sponsored by our long-time friends, Rancho la Puerta Resort.  sponsorRegistration is now open, so sign-up here to join us. So easy. Just like many of the active aging secrets we and 5 other fitness experts will share with you.

Have you thought back to movement you used to do and decided “I need something more attainable and less intense now that I am in my second half of life”?  Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way? So have we. As a matter of fact, so many of you have contacted us asking for exactly these sessions, that we gathered up the BEST presenters just for you.

labyrinth at Rancho la PuertaWhy stay in one of the 7 circles of hormone and weight gain hell, when you can stroll the labyrinth of a comfortable life? This six-video collection offers practical strategies to make the second half of life as rewarding as the first. Take at gander at the session titles:

  1. (Re)Starting Fitness After 50 (Twin One and Twin Two)
  2. Never Grow Old! Strategies for Making the NEXT 50 years BETTER than the first! (Dan Ritchie, Phd and Cody Sipe Phd)
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity (Tamara Grand PhD)
  4. Resistance Training: Your After-50 Easy Weight Management Program (Debra Atkinson MS)
  5. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? (Mo Hagan BSc PT)
  6. Age Be Damned: 7 Dimensions of Active Aging (Colin Milner)

If you’re like Chris O’Dowd in Bridesmaids (love that movie), you’re probably saying, “Really? Really?” by now in a sexy Irish accent because you cannot believe we said you could get all 6 videos for free. But we cannot tell a lie (a different movie altogether) – you get them FREE for 48 hours. That’s 2 days (June 3 & 4), 6 videos, 8 experts, and 1 YOU, gaining access to interviews, practical tips, and easy-to-follow strategies geared specifically toward Over-45 Women.

See the picture just below? That’s Alexandra at Rancho la Puerta a few weeks ago. Does that look like strength training? It is. Does it look fun? It was. Movement is fun. Climbing stuff is fun. Eating well is fun. Going to a spa resort with friends is fun. Hiking through the grove shown below is fun. And all of this liveli-fun-ness is accessible to you too, once you make a few simple changes to your daily habits.

Climbing at Rancho la Puerta

Oh excuse me, but isn’t that Kymberly doing an even livelier version of the post-hike, archway hang? And she’ll hang there until you register for our TransformAging Summit. Please hurry and do so as those rocks can be slippery!

Hanging from R la Pa P arch

Did you Register Right Here yet?

Grove of trees at Rancho la PuertaNow you get some lovely pictures taken at Rancho la Puerta, which is about an hour’s drive east of San Diego. We partnered with them because they are the ideal fitness and health resort for Boomer women. Even if you spend all your time lounging at the pool and getting massages, you’ll still get more fit, thanks to two other key components of active aging that the Ranch offers that have nothing to do with exercise or food. Wonder what those two other things are that can help or hinder your ability to age actively? You’ll have to either go to Rancho la Puerta or attend our webinar series to find out.

pool at Rancho la Puerta

walkway at Rancho la PuertaLet your Inner Fabulosity Bloom. And in case you’re too tired to scroll back up, here is the registration link once again. We invite you to join us on June 3 and 4.

flower at Rancho la Puerta

By Alexandra Williams-MA and Kymberly Williams-Evans, MA

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