Kymberly Williams-Evans, MA
All of the following, seemingly contradictory statements are true … depending on …. your goal. Ready to mix and match with more style than when you are in a Macy’s dressing room? GO! (Answers at the end of the post). And when you see a link, click on it for more detailed scoop on each action and benefit.
A. Cardio training – of any type — is best.
B. Strength training is more critical than cardio activity, especially for baby boomer women.
C. As you enter midlife, you need to incorporate 7 specific movement habits into your cardio workouts to get the best results.
E. As few as 10 minutes of high intensity training per day is sufficient.
F. Make sure to include resistance training, aerobic exercise, and stretching in your workout program at least 2-3 times per week.
G. Aim first for Amount of movement; Next for Type of activity; then for Intensity of exercise level
H. Go as long as you can, as hard as you can, as often as you can.
Which numbered goal below goes with which lettered advice above?
Bottom line if you forget everything? (Well, that means you aren’t performing any cardio, because you just read that cardio enhances memory). Anyway, if nothing else, simply remember that doing something is almost always better than doing nothing when it comes to accruing health benefits. And the more fitness benefits you want out of your movement, the more frequency, attention, and effort you have to commit to.
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Kymberly just gave a fabulous workshop at Rancho la Puerta about gait, and I thought I’d share some of her tips so that you can figure out if your gait is aging you or supporting your continued youthfulness.
Walk across the room, turning at the wall and repeating the walk for several rounds. How quickly do you go? How comfortable are you, especially at the knees, lower back and neck? How small or big is your stride? Notice whether or not you have to touch the wall to turn, make a wide circle, or pivot quickly. Pay attention to your balance. Be aware of your stride length, especially if it’s small, which means you don’t trust your balance, though you are actually at MORE risk of falling with a shortened stride.
Go watch SpongeBob Squarepants and take a look at how he propels himself forward. See those flapping arms? Nothing going on from shoulder to elbow, but lots of movement from elbow to hands. If this is you, we bet your elbows hurt after a long walk. Same thing if you’re a wrist flapper. Ideally, you want a long arm that reaches out in front of you. And… you want the arm in back to be reaching behind just as far. At the top of your arm swing, you should have a triangle formed from both hands and the shoulder. In other words, what goes on behind you is as important as what’s happening in front.
What do you see when you focus? What do you hear? What is powering your forward movement? It’s possible you favor one side, especially if you’ve had any kind of leg injury. If you can get someone to listen as you walk (without looking at you), a limp or compensation just might reveal itself. So often we are asked why the left leg (for example) hurts when it was the right leg that had the injury. The answer is that the left leg is overtired from being overused due to overcompensation. So get over it!
Use power muscles to power your stride. Are you using your front or back leg to propel? If you want a shapely booty, push from the glutes. As we mention in our post “Why is My Body in Pain After Running and Walking,” running and walking require different muscle emphasis. Pulling from the hamstrings on the front leg will just make them hurt, and might also cause pain behind the knee. Besides, who doesn’t want a shapelier tush?
Slow your walk way down and observe what happens throughout your body. Does your head bob forward or side to side? Maybe your walk improves. Maybe it falls to pieces. Notice if your arms keep moving or freeze in place. Especially note whether you start to move homolaterally (same arm and leg go forward rather than opposing arm and leg). Do you feel less or more stable?
If your head is forward and down, that’s where you are headed (hahaha. so punny). Your head needs to be above your body, not in front of it. Not only does “text neck” increase your risk of migraines and back strain, it also increases your risk of falling. Ever notice those people who are hunched over with their faces actually looking at the ground? See how their elbows are back behind them for balance? They didn’t get that way overnight. To check if that hunchback will be you, do the chin check. Stand in neutral position (read “Finding Neutral Spine” for a full explanation). Put a finger to your chin. Hold your finger in place. Retract head 2-3 times. Mark any gap. A big gap means you are a forward head thruster. A small gap means you win free neutral spine for life!
Remember how we mentioned 5 tips ago that what goes on behind you is as important as what’s in front? Almost everyone knows the posture zip trick for the front, but do you finish that zzzzzzip by going down the back? Once again, you’re in luck, as we wrote a post (with video !!!) about the zip trick as part of our posture series.
Time to zip up this post. We hope you feel giddy about your gait as you trot around the block on Turkey Day.
If you want your very own professional gait assessment, contact us at email@example.com. For $59 U.S. we’ll give you a complete, detailed assessment based on a video you’ll send us. And for free we’ll tell you that good posture makes you look 5 pounds slimmer, more confident, and sexier.
Your question is an excellent one, and will resonate with many of our readers. You are right about the many benefits of exercise, including for arthritis. According to the Mayo Clinic, arthritis can be slowed or mitigated with exercise – the challenge is finding the right type.
If your doc has cleared you to return to Zumba, you may want to ease in and modify the lateral moves (sideways, such as grapevine). Are you able/ willing to add aqua classes to your workout plan? Zumba aqua dance classes exist. You do not need to be a good swimmer to join an aqua class. Shallow water classes are in water that’s generally hip deep. If your gym has only deep water classes, you can use swim lessons as your workout, then wear the buoyancy belts once you’re a more confident swimmer.
For other cardio options, try anything that is low impact (high intensity is fine, but NOT high impact) and more forward and back than side to side. One caveat – depending on where the arthritis is in your hips, spending a lot of time on a machine such as a stair-stepper could be contraindicated. Besides, you seem to be a person who enjoys group fitness classes, so try a variety of those. A varied exercise plan is more effective than a repetitive one for most people.
You might also consider some stretch and strengthen classes. Stretch to open up the hips and strengthen to give your muscles more of the workload, which eases the load on your skeletal structure (bones). Since you mention a ligament injury to your ankle, I would think strengthening that area might be a priority, especially if compensations are affecting your hips. Have you worked with a physical therapist to strengthen that ankle, while considering the impact on your hips (such as an altered gait)? You can probably even find a therapist who is ALSO a personal trainer by searching at ideafit.com or acefitness.org.
In addition to low-impact cardio and strength training, you may want range of motion exercises too. This article from Johns Hopkins Arthritis Center goes into more detail about everything mentioned above, including the need for tailored, specific range of motion activities.
Rest is an integral part of any exercise regimen, arthritis or no! Check with your doctor about creating the right combo of rest time, anti-inflammatory meds, ice, and possibly even meditation.
We’ve had good luck getting specific advice for our exercise-loving bodies by choosing primary care doctors who also value exercise. We’ve had some doctors who wanted to prescribe medicine for our arthritic knees. Their advice was to stop exercising. We switched to doctors who used medication as a last resort and aligned with our preference to keep moving. We are not advocating dumping your doc or ignoring his advice; we are advocating getting into a partnership with your doctor so that he can work WITH you to create a plan that includes exercise.
This quote is from Mayo: “Lack of exercise actually can make your joints even more painful and stiff. Talk to your doctor about how exercise can fit into your current treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved. Your doctor or a physical therapist can work with you to find the best exercise plan to give you the most benefit with the least aggravation of your joint pain.”
As women who are similar to you – arthritic joints, exercise-loving, youthful minds, mid-50s – we know it’s possible to keep moving. We just have to be pickier than we were 30 years ago. There IS a solution, and your positive attitude will be a big part of it! Please keep us posted. Happy dancing.
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The answer is always yes. It’s also “It depends.”
In the group thread I read lots of good advice for this frustrated woman, with people recommending various diets and types of workouts. Yet if we back away from the question, and ponder the underlying assumption, it’s possible she doesn’t need to make any big changes. If she wants to KEEP the weight off once it’s lost, she might just be right on track with her 1 to 1 1/2 pound weekly loss. I’ll make a leap of faith and assume keeping the weight off after her weight loss program is over is her longer-term goal. Which means losing 1 to 1.5 pounds per week might be best.
A few years ago we were asked whether it was safely possible to lose 10 pounds in 4 weeks, and we essentially said it’s reasonable, sustainable and realistic long-term to lose 1.5 – 2 pounds per week if you combine intense cardio with resistance training and a nutritious diet. Of course, that is hard for menopausal women, and our fitness pro colleague Tamara Grand has some spot-on suggestions and resources for staying the nutrition and fitness course once midlife changes everything!
In this post we wrote about the differences between losing weight and maintaining weight loss, you can see in the chart that to LOSE weight, reduced caloric intake is the easiest way for most people to achieve negative energy balance, while to KEEP it off, physical activity is the strategy to prevent weight regain.
As my sister points out in her post about choosing the “right” diet, it’s far easier for most people to cut out a 500-calorie drink than to exercise strenuously for about an hour.
So our advice to you (and the millions of other people with this same question) is to perhaps focus more on your intake than your output. Once you reach your weight goal, you can switch that around (to a point – the fluffy, puffy, whipped creamy coffee drinks are still an issue). If you want an in-depth explanation about what does and doesn’t work for fat loss, listen to our radio interview with Dr. James Hill, member of the NIH Expert Panel on Obesity, author of “State of Slim,” co-founder of the National Weight Control Registry, and co-founder of America on the Move, a national weight gain prevention initiative.
While I’m at it, I’ll throw in my occasional mantra, “Never give up. Never surrender.” It’s from a movie that cracks me up. [youtube]http://youtu.be/9fdcIwHKd_s[/youtube]
1) We have a giveaway ending in a few hours that you should enter. You could win either a Foot Note shoelace or bracelet motivational fitness charm from Momentum if you have a U.S. address, so head to our fan page right now!
2) As part of a campaign with Blue Diamond I did a twist on the traditional Dolly Bar recipe that incorporates their Toasted Coconut Almonds. Easy recipe. Quick to make. Delicious to eat.
Kymberly Williams-Evans, MA
In our recent episode, Fat Burning for Women Over 50: Be on Fire, Dr. Len walked us 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.
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 Burn a Myth to Burn More Calories (post) and Fat Loss; What Does and Doesn’t Work (radio episode) . Professional alert warning system activated – it’s not just about cals in and out, though you do have to start there!
Second, is that we break down carbohydrates 40 times faster than fat, with carbos 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 carbos 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!
So forget needing to be in a “fat burning zone” when making cardio equipment or fitness tech choices. Get in the calorie burning zone, which is also a high carbo burning zone.
Third, thanks to Dr. Len’s practical tips, you now get led into 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 and Alexandra Williams, MA
During the interview she listed key workout components baby boomer women need to achieve optimal fitness. First, though, we all agreed that midlife exercisers (and future exercisers) are special.
So what do we unusual, interesting, unique, and different women need to do to achieve functionally strong and healthy bodies, minds and attitudes?
Alexandra: I am seriously hoping the answer involves Clive Owen or Colin Firth, but I’ll settle for just assuming you are speaking of ME when you use the adjectives “unusual, interesting, unique, and different.” Hmmm, second guess. Does it involve bacon? Even though I am a vegetarian, I feel certain that the answer to many things is “bacon.”
Now, you said midlife women are special in 6 ways. And if you’d given 6 training principles, I’d know Bacon was the answer — Kevin Bacon. If you don’t know about the Six Degrees of Kevin Bacon, you can read the link while doing your seven training principles. To defy gravity (and age), plus engage in gym movements, do this Footloose workout.
Kymberly: We know my sister is really Baking, not Bacon Woman. Anyway, stay Footloose and Bacon Free when you incorporate the following into your regimen:
Continue to build bone strength by selecting impact activities. Especially at our age, we need to strike the ground by walking, jogging, skipping, and stepping to stimulate our bones. Step classes are particularly effective at offering impact without adverse joint stress. This is a case of wanting gravity’s effects!
Choose movements and exercises that mimic daily life activities such as climbing stairs, loading groceries into the car, carrying luggage on fun, exotic, vacation trips. (A boomer can envision, nicht wahr?) Such exercises might include step ups and squats, for instance.
Brace through the core and hinge from the hips. Add dead lifts to your repertoire — but let’s call them “live lifts,” shall we? Look for opportunities to activate the back (dorsal side) of your body in addition to performing ab and core work.
Be sure to sit and stand “strong.” Address muscle imbalances. Take action now to improve posture now and later. No Dowager’s Hump for you, just Dowager title and property rights. Speak to me Downtown Abbey fans!
Move in ways that connect the left and right sides of the brain such as crossing the midline, performing diagonal movements, (cross chops anyone?) memorizing movement patterns (choreography is a good thing), and following cues or directions. You can see where fitness classes really are ideal for those of us wanting more than physical payoff from our workouts.
Reap on land some of the gravity defying benefits of water exercise. Who doesn’t look forward to reduced joint stress, buoyancy, and a certain lightness of being? Translate that “up” feeling to land movement by emphasizing the up phase. For example, with squats, engage your muscles more when standing than lowering. Change the pace, speed, or emPHAsis of moves to prioritize the press away from the floor. In short, concentrate on the parts of exercises that work against gravity.
I, I, I , yi yi! Use both cardio and resistance training to target age-related risks and preventable declines. Do the exercises you choose challenge your mobility? Balance? Bones? Coordination? Just as you might choose nutritionally dense foods, select movements that offer a compound or multiple return for your invested effort.
Kymberly: We recommend you listen to our entire interview with Mo if you want more detail, and to hear Alexandra’s mental skips and jaunts. As Mo recommends in the radio episode, we need to begin with the end in mind — to increase our overall strength, stamina, core strength, mental agility, resistance to disease, and ability to continue pursuing life with vigor and enthusiasm. Heck, we also want to look good, right?
Alexandra: I’ve only got my end in mind.
To really be ahead of the game, try Training Principle Number 8 and 9:
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Seriously, you’re going to have to wait for it as we have something MORE pressing for you to take advantage of. (Yes, you got exposed to all caps shouting). Our upgraded, revamped, moved over radio show launches in hours on VoiceAmerica.com!
Why listen to our new show, Active Aging for Boom Chicka Boomers? Do you want to achieve any of the following?:
Then do MORE than listen in. Call in your questions live at 866-472-5792. (Enter the number into your phone now and get that great feeling of a task well-accomplished). Get Insta-Attention and Immedia-Answers faster than your heart rate after an intense workout. Go to the Health and Wellness Channel at voiceamerica.com Wednesday mornings live. Hear updated solutions to your health and fitness problems courtesy of our expert guests (and some fine Fun and Fit wit). Our show sponsors are also on our list of “things that make us happy and healthy.” Thank you to CocoaVia, our primary sponsor and Theraderm Clinical Skin Care, both of whom care about baby boomers.
Our first episode is entitled Midlife Weight Gain: What Can You Do About Hormones, Menopause, and Menopot? Our kick-off guest is author, biologist, blogger, and certified fitness trainer, Tamara Grand, PhD. She will knock your night sweaty socks off!
Be part of our big debut. But only if you want to be smarter, stronger, slimmer, sexier, healthier, and taller. Or if you want to show your hormones who’s boss. Click on any of the links or images to take a radio wave time travel jump to the show. Into the future – your healthy future!
1. THOSE people don’t have a secret; they have a habit. Just as you automatically brush your teeth and put on deodorant (we hope) each day, so can you do at least 5-10 minutes of exercise. It’s how you think about it. If you see it as a luxury, or extra, then it will get cut as your day fills up with stress and chores. If you think of it as part of your non-negotiable personal care regimen, it will stay in the schedule.
2. Hmmm, the truth is, #1 sort of covers it, but there are ways to get there. Make it easy to do. You don’t have to choose your toothbrush each morning; it’s right there on the sink. Easy peasy. So why spend 5 minutes deciding on an outfit for a quick walk or run (or group fitness class at the gym – our favorite)? Before you go to bed, pull out whatever is on top – socks, shoes, and workout clothes. Put them on top of your toothbrush. That way they’ll be calling to you, “Hey, we are the easiest thing here to put on. Go ahead, get dressed.”
3. Ask someone who supports you to phone you and remind you to get going. Not a text message – it’s too easy to say yes, then do no via text!! You know what I’m talking about! When you’re held accountable, it’s more likely you’ll follow through.
4. Put $7 in a jar at the start of the week. As soon as you are done with your workout for the day, take back $1. If you don’t work out, leave that dollar where it is. At the end of the week, any money in the jar goes to a charity you hate. Not one you like – one you hate!! It’s far easier to go for a quick walk around the block then it is to give money to an organization such as the Ku Klux Klan.
5. Watch the self-talk. Behind the obvious “I’m too busy right now,” is the unconscious belief that goes with it – “I’m being selfish if I leave the kids;” “People will think I’m lazy if I don’t do all the chores;” “I want people to like me, so I have to do all kinds of extra work at the holidays;” “It’s hard (or scary) to make a change” – these are all underlying beliefs that many of us have. If you thought “I don’t care about my health” instead of “I’m too busy,” that would seem weird, right? Sort of dissonant in your mind because of course you care about your health. If you find yourself thinking you’re too busy for even a 5 minute walk (and truthfully, once you actually get out the door, you’ll probably go longer), reword that to thinking you just don’t care about your health and see if you find that acceptable. Chances are you won’t. Self-talk is tricky, but not impossible to change once you realize what’s going on (psssst, self-talk is also a habit, which means it can be changed).
If you want more Healthy Holiday Motivation, click this link to read five additional tips.
What tips would you add to this list? And of course, once you add your comment, go do a few push-ups!
Photo credits: MorgueFile
A few weeks ago I was part of an invited group of bloggers who got to participate in a walking tour of downtown Los Angeles, courtesy of the Los Angeles Conservancy. First off, I learned that the Conservancy came into being in order to save the downtown L.A. Central Library from being torn down after an earthquake, then arson, put it on the list for demolition. Can you even imagine the library NOT being there?
Until the 1950s, L.A.’s skyscrapers were limited to 150’ in height in order to let in as much of the Southern California sun as possible. The rule was then changed to a rule called 13:1, which meant you could build a 13-story skyscraper under certain space conditions. So the Conservancy worked a deal where they sold the air space above them to U.S. Bank (aka Library Tower), which wanted to build up higher than 13 stories. Go take the tour, look at the very tall buildings next to the library, and do the math!
In the past, I walked around downtown L.A simply to get from point A to point B. Little did I know how much beauty and history was lurking all around me! These pictures give a hint:
Even though I grew up in L.A. County and went to many museums and events as a kid (my mom was big on getting us all cultured up!!!), I hadn’t really explored downtown before (nor been interested to do so). Strange, considering how many city walking tours I’ve been on around the world. No matter; I’m hooked now, and have already made plans to return. As a matter of fact, the tickets to see “The Nightmare Before Christmas” at the stunning Orpheum Theatre arrived yesterday!
By the time the tour was over, I guessed that we had walked just a few blocks. According to my Charity Miles app, we had actually done 2 miles! All without breaking a sweat. I wholeheartedly recommend a city walking tour as a way to exercise. You’ll enjoy the process and be happy with the benefits. Kind of like having kids! Hahahahahh. And if you are near Los Angeles, try one of the Conservancy tours. Our volunteer guide, David Fitzgerald, was enthusiastic, knowledgeable, friendly and emanated love for Los Angeles and her history.
Join us and Omax3 for a Twitter chat about Omega-3s this Thursday, Nov. 21 at 6pm PST/ 9pm EST. Hashtag #Omax3Omega. You bring the questions; Omax3 will bring the prizes – Boxes of Omega-3 capsules and GNC cards.
Want to work with a prize team?
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Kymberly Williams-Evans, MA and Alexandra Williams, MA
In short, the variety of exercise modes you are self-selecting is just about spot on for someone with your condition and fitness goals. Pilates and mind-body activities (such as yoga, Tai chi, qigong, and meditation) are particularly good for minimizing fibromyalgia pain. Your moderate intensity walks, hula hooping, and biking will meet your cardio need; the body and free weight workouts will target your muscle strength and endurance; while the stretching and yoga will help your flexibility. You have covered the three key categories for overall fitness with these activities. As long as you include something from each category at least twice a week you are in the effective and safe zone. Sounds like baseball all of a sudden. Yooooouuuuu’re SAFE!
Alexandra: I would suggest some other core exercise instead of the crunches. Since you want to be more fit (you didn’t mention wanting a certain “look” to the abs), you will gain more strength with other choices. For example, I refer you to two no-crunch posts we did (with video) that won’t put strain on your neck or head: No Head or Neck Strain I and No Head or Neck Strain II. Click on both these videos and the links we added for more on the relationship between fibromyalgia, pain reduction, and exercise.
You are smart to take on low to moderate intensity, as the Mayo Clinic has found that “short bouts of physical activity throughout the day may prove beneficial for fibromyalgia sufferers.” So when you are planning your workouts, you might consider sprinkling them throughout the day rather than doing everything at once. I wonder if knitting after some of your harder workouts would be a clever way to minimize any muscle/ ligament/ tendon pain simply by virtue of distracting you? That would be an interesting study, especially as research has already proven that people report lower levels of pain when their minds are elsewhere (I know I fantasized about killing my husband when I was in labor, heh heh heh).
Kymberly: Fibromyalgia exercisers do well to achieve an intensity level where they are short of breath while still able to speak in short phrases. As for whether you should alternate between the types of workouts you mention, we say “absolutely!” If you are someone who likes variety, then you have the right mix for you. If you try a new activity such as hula hooping (is that even a verb? OK, let’s make it so) and you start to feel pain or fatigue related to your fibromyalgia, check with your medical pro, take a break from that mode, and go back to what did work for you. Your idea to attend classes is also particularly good as a limited study on the effects of Pilates on fibromyalgia suggested that exercise participants might adhere to their program under instructor supervision better than those working out at home. Group classes rule!
Lastly, our all time favorite advice when it comes to what kind of exercise is best–whether directed to someone with fibromyalgia or not–is to do the types of workouts you will actually do. The more kinds you like, the better!
Pedestrian and Garden Path Photos courtesy of MorgueFile.com.
Other photos courtesy of Kymberly
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