Kymberly: Dana, I’ll meet your question and raise you one. What do you want to do with the information you get from a fitness test? For instance, you could ask “how do I know if I am fit enough to keep these hossies of mine in good condition and still have energy to plow the fields, till the land, and ride off into the sunset?” Then your fitness level is defined by your ability to function and continue doing the activities you love. This kind of fitness is called “functional” or “real life fitness.” Well, I call it “real life fitness” anyway and I think my sis will back me up on any terms I make up.
For determining your functional fitness level, you have an easy job. Can you perform your ranch work and other daily activities with relative ease, comfort and range of motion without getting exhausted or injured at the end of the day? And can you keep doing that until you or your horses head out to pasture? Easy, shmeasy to measure, so I hope you go for that definition of fitness.
Your question might also be coming from the perspective of “how do I measure percent of body fat, lean muscle mass, flexibility, and endurance without actually taking those tests, which are the standards for defining and measuring fitness?” That question is a horse of a different color entirely. Oh, two points to me for getting that in! I have to cut to Alexandra for a moment while I contain (or applaud) myself.
Alexandra: I have to say that Kymberly is not containing herself at all; she is just horsing around! Oh, neigh it ain’t so! For all those measurement tests Kymberly mentions, one option is to hire a qualified personal trainer. Since you are a horse rancher, not a gym rat, get the trainer to come to you. You can find one in your area at ACE Fitness: Find a Trainer. But…since you say you want to test yourself, go in your closet and try on all the stuff you haven’t worn in a year. If it fits, you know you are the same size. Granted, this does not directly say you are fit; just that you are not gaining weight. However, midlife weight gain can lead to lowered fitness levels, so there is some correlation.
To get a better sense of whether you are retaining your strength as you actively age, count how many push-ups you can do with good form. Make a record. Count your push-ups again in 3 months. Compare the numbers. Burst out in tears of joy. Same with lunges or squats. Gotta say, in all my years, it’s rare to see someone perform a lunge, squat or push-up with good form right out the gate (oooh, another horse reference). So we are back to that personal trainer idea.
Kymberly: Also perform these three tests, which are quick, easy, and doable at home. You will then have a good sense of your balance, flexibility, and lower body strength.
Also consider tacking on some wearable technology that tracks your heart rate, pulse, activity levels, and more. For an idea of the range of possibilities, read our post, Can Your WearableTech Do All This? You can find fitness tracking devices that range from $12 (Check out the Pivotal Living band, which also tracks your hydration levels) to a hundred dollars and more. (Take a peek at the Peak from Basis). Do you want to know your sleep habits? Number of calories burned? Steps per day? Whether your right and left muscles are balanced? What your resting heart rate is? You have so many options these days for assessing your fitness level, that others will marvel at your horse sense.
Alexandra: Since you need at least one good chuckle from this blog, I’d say ask your husband to check you out first thing in the morning before you get dressed. If he says you look hot and exactly like you did at 30, you might be fit. And he gets points for dodging that set-up. If he says you don’t look quite the same, throw a horse at him. If you can do this, you are fit enough!
Readers: Who else wonders whether you are “fit enough?” Fit for what? Do tell. We wonder if you are fit enough to subscribe to our blog in under 10 seconds. Ready? Subscribe. Go!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Can the subject of walking with hand or ankle weights be humorous and informative? In looking back at old posts, we discovered some gems that are begging to see the light of day again and still au courant (since this French term is derived from the word for “running” we thought it word geek appropriate). Below is a frequent question we get asked. Yes or no, were we right to repost for your edu-tainment?
Kymberly: “They” who? Is someone following us? I am not paranoid, but why do “they” keep showing up and talking to me? “They” told me to tell you that adding weights at the end of a lever (hand or ankle, for example) that is moving rapidly is a good way to stress joints, tendons, and ligaments. Carrying hand weights risks raising your blood pressure, when it’s really your heart rate you want to elevate. If your goal is to get a good cardio workout (I think this is a safe assumption that will not make an ASS out of U and ME), then ditching the weights will allow you to walk faster and thereby ditch the body weight…… in a roadside ditch that you pass while out power walking!
Alexandra: Let me walk back through your question. Why do you want to use hand weights while walking? Are you trying to save time by doing your strength training while on the walk? Knock that off. Stand still – pick up biggish weights – be a better person. Unless, of course, your hand weight is a sword, umbrella or small dog:
In that case, go for it! Also, refer to some of our other posts on walking that will help you get more fit, less sore, and generally more awesome in every way.
Kymberly: In brief — Not inserting a picture of husband in briefs here — use weights for your weight training; use your walk time to get your unhampered groove on! You will probably walk faster, at a higher intensity, with reduced injury risk, and higher caloric burn if you do NOT add ankle, hand, or wrist weights. If you really feel the need to add resistance or weight to your load, then wear a backpack that fits snugly against your back. (Um, not like what I’m doing in the photo). Then the added weight is centered on your body and close to your spine, rather than loaded at the end of a limb. There. We said it!
Kymberly: Say, I couldn’t help but notice that there are 7 walking men in the image my sister found. Makes me think of another post you neeeeeed to click to read if you want to get the most out of your walk. 7 Steps to Better Walking
Alexandra: A question for you, that we answer: Can Walking Get You Fit? Click to read and find out.
Dear Walkers: What do you hold while walking? And do NOT say “my breath.”
Photo credits: Creative Commons
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Hey, it’s our lucky day if you subscribe to our blog. We come to you but you get to count the calories burned and fitness info learned. Subscribe now and age more actively and attractively!
While teaching for a week at Rancho la Puerta Spa in Tecate, Mexico I managed to find a few spots that had wifi so I could share some abdominal moves on video.
The three videos were done in real time via my Periscope account (if you have a Twitter account, you can get a Periscope account), but I saved them so that I could share them now with all of you. They are in portrait mode because Periscope isn’t yet set up for landscape mode, but the info is still 100% legit at any angle!
This video is the perfect place to start if you’re new to a stability ball or just want to ease into ab work:
This video adds an extra element to the video above:
This one adds the challenge of lifting your feet and moving your arms:
As it’s about a kabillion degrees IN THE SHADE here in Santa Barbara, my brain is melted, so I have no clever words. Instead, you get lovely photos from my trip to Tecate, including a BONUS photo of the beach where I grew up – Hermosa Beach. That makes this entire post worth its price – which is zero, of course, but still….
Please follow me on Periscope for travel and fitness scopes (videos): I am at AlexandraFunFit.
As I’m trying to finance our medical coverage (we are no longer covered by work), I’d appreciate your input. I’m thinking of making note cards from some of my photos and selling them. Do you recommend this? If so, any suggestions where to sell them (besides Etsy)? Thanks.
by Alexandra Williams, MA
Our friend and colleague, Debbie is a personal trainer, group exercise instructor, fitness club director, running coach, and repeat dog rescuer, who blogs over at Coach Debbie Runs. She isn’t quite as tough as this post makes her sound. She has been working with a mature population for many years and understands how to lure exercise haters into a healthier lifestyle. She hopes you will check out her blog for inspiration, training programs, and tips on living a plant based, active lifestyle.
By Debbie Woodruff
I didn’t become a personal trainer for the huge amount of money I could make. Nor for the glory and fame that I could achieve. Nope, I became a personal trainer because I believe in health and fitness. Our lives are much better when we exercise.
Which is good because there hasn’t been a much fame, glory, or money involved. But I do know I’ve made a difference in a few lives, so that’s a pretty good trade-off.
However, I have grown pretty tired of hearing one comment, not just from clients, but from non-exercisers in general. Various people who come to the gym, friends of clients, even other bloggers will walk in, look disdainfully around at the equipment, the members sweating, the trainers training, and say, “I hate to exercise.”
As a trainer, I used to consider this a challenge. I envisioned working with these people, creating a program for them, finding something that they do enjoy, and they would become lifelong exercisers. Happy ending! Barring that, I could at least make them like me enough to enjoy the time we spent together training.
The problem with the former plan is that it rarely happens. Exercise haters stick to a program for a while, whine and complain a lot, begin to find excuses, then disappear from the face of the gym forever. Or at least until it is time for next year’s new year’s resolutions.
The latter solution isn’t perfect either. A large segment of the population can’t or won’t hire a personal trainer, so I’m missing a large part of the target audience. While I do have a few clients who train with me because they enjoy my company, they would rather chat than work out. And they are terrible at adhering to the other parts of an exercise program normally done on one’s own, like cardio, proper nutrition, and lifestyle changes.
I’m tired of sugarcoating exercise, of trying to make everyone happy, of spending my valuable time convincing exercise haters to enjoy doing something that will make them live longer, feel better, play stronger, and generally have a better life. So, to that end my new mantra is…
Whoever said that everything that you do in life had to be fun? We, all of us, do many things daily that we don’t really enjoy. Do you like brushing your teeth? Cleaning the litter box? Washing the dishes? Vacuuming? Do you do it? Yes, because not to do it would leave you in a very dirty place.
Even if you enjoy your job, you don’t always like it. But you do it because, you know, you need to eat. You clean your house, mow your lawn, help your kid with homework you may not understand yourself. Fun? Not really.
You do all of these things because you have to, need to, are compelled to, whatever. For the most part, you don’t do them because you like them. You may even hate them.
If you spend a half hour three days a week weight training, or some other form of strength building exercise, and take a little time for a walk most days of the week, you can receive benefits way beyond having a clean litter box. You can lower your cholesterol and blood pressure. You can reduce your risk of heart disease, osteoporosis, obesity, diabetes, and cancer. You can reduce the pain of many joint diseases, improve your posture and balance, and general overall health. You will feel better. You will look better.
All of this for only two or three hours a week. Many people spend that much time a night watching television.
So suck it up, buttercup. Just get out there and exercise. It doesn’t matter if you don’t like it. You need it. It’s important. There are many resources available if you are new to exercise and need a little help getting started. You can contact me if you have question, either in the comments below, here on Kymberly and Alexandra’s Fun and Fit blog. Or run over to my contact page.
Who knows. You might even begin to like working out. A little.
Readers: Is there an exercise mode you HATE? Which do you love (or at least tolerate?) We hope Debbie’s post has inspired you to get moving. You can start by subscribing to our site or by checking out Debbie’s. Toodle oo for now!
I know many people who love to practice yoga, as they find it to be a calming, centering activity that relaxes their mind AND body. I’m not one of those people. When I try to do yoga, my mind just wanders and I notice all the parts of my body that hurt. So yoga is definitely NOT relaxing for me.
For others, reading is a release and escape. For most of my life, I was the same, as I’ve loved to read ever since I was three. But now I just feel guilty if I read anything except professional research or nonfiction, as I have so many things I HAVE to read before I can pull out something I enjoy (or so my massive guilt hormone would have me believe).
Just as many people like to combine their foods, I like to combine my activities. That seems to quiet the guilt hormone beast that lurks somewhere behind my sweaty-mascara right eye. So I combine action with relaxation by walking. And baking. And taking pictures. But not of my baking because my photo skills aren’t yet good enough to make me feel warm and self-satisfied inside. Only a piece of homemade sourdough bread can do that.
Almost every day I walk. With the dog. Or alone. With my camera. Whether it’s a short 20-minute visit to our nearby meadow, or a 6-mile hike with a friend once a month, I always come back from my walks in a composed, steady state. I like ticking off the benefits:
* reduced stress
* completed most of my 10K daily steps
* created a happy dog
* focused mind
* shot some great (I have self-confidence) photos
* communed with nature (though I have strong opinions about bugs touching me)
* escaped (temporarily) the demands on me
* maintained my weight and fitness levels
What about you? Do you find it relaxing to combine activities? Are you able to appreciate yoga or meditation? Do you feel guilty about taking time to relax? And what do you do to relax? Do tell. I might add your idea to my list.
by Alexandra Williams, MA
Put on by the industry association for fitness professionals, it has grown over the years to offer options for enthusiasts too. Two in particular might appeal to you when making your 2016 plans for July.
Entrance is free, so that’s a super incentive right there. Several hundred companies, ranging from heavyweights Reebok, Merrithew/ Stott Pilates, TRX, General Mills, and Lorna Jane to smaller and newer companies such as Ahnu Footwear, Siggi’s Dairy, Lolé Fitness Apparel, LaBlast Dance Fitness, and Functional Aging Institute were offering samples, demonstrations, workouts and discounts to visitors.
No matter what your age, ability, fitness level, or health preferences, you could find something of interest. Just a few of the types of free workouts – indoor cycling, slacklining, Core Stix, interval training, walking, dance, suspension training, strength training, treadmills & cardio machines, Pilates, yoga, competitive events – are enough to get you thinking, “Wow, for the price of, um, ZERO, I can work out all day if I want.”
You can also shop for just about anything you need for fitness – clothing, shoes, apps, tech gear, equipment, healthy food, supplements, skin care, water in all kinds of forms (we saw dark brown mineral water that tasted just like clear water), education, pain relief, music. I’m wearing the Recon Jet glasses above from Intel.
Besides eating lots of free samples, I got a free functional fitness assessment. I didn’t do well, thanks to my knee that needs reconstruction, and my shoulder/ wrist injury, but at least I have additional information about ways I’m compensating. I also won free custom shoes from Reebok, and my sis won an Intel Basis Peak fitness/ sleep tracker. Other people won free spa weeks, a Schwinn indoor bike, mini-fridges, protein packs/ bars, clothing, music, training, books, and on and on and on.
Fitness Fanatics Day
You don’t have to be a fitness fanatic to sign up for this, because once you participate in just one of the workouts, you’ll become one – it’s that fun. Open to both convention attendees and the general public, Saturday was a full day of workouts lead by the fitness celebrities who created them: Jillian Michaels, Todd Durkin, Leslie Sansone, Beto Perez and Jeanette Jenkins.
I didn’t do the workouts, as I was covering them for IDEA Fitness Journal and didn’t have time, but I did stop in to all of them, and can tell you that the room was packed for all five sessions, and the exercisers were having the time of their lives.
If you’ve never enjoyed exercise, this “time of your life” concept will sound weird, but it just means you haven’t found the RIGHT exercise yet. I was really tapping my feet and wishing I could just stay in the “3 Mile Walk Concert With Leslie Sansone.” That was my favorite because it was easily accessible to nearly everyone. I saw people in there who represented typical Americans. This was not a class for the fit people; it was a class for the people. And since I’m a Boomer (with injuries) and I teach older adults (and university students), I am drawn to these inclusive kinds of workouts.
Next year the IDEA World Fitness Convention is back in Los Angeles July 13-17. Mark it in your calendar now. You’ll recognize me. I’ll be the one standing on the side of the room taking notes and tapping my feet. Except when the disco songs start. Then I set my stuff down and “help” the leaders show the youngsters how it’s done.
by 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 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!”
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.
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.
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.
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.
By Kymberly Williams-Evans, MA
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.
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
* functional strength (the ability to use your body in daily living activities)
* brain health
* fat burning
* recovery from injury / illness
* sexy good looks
In 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
You go to bed promising yourself that Tomorrow, yes Tomorrow, you will start that exercise program you’ve been putting off. You wake up in the morning with good intentions. Yes, the day looms ahead with lots of opportunities to work in a workout. Then that day gets busier and busier as it progresses, though you reassure yourself that you still have time. Habits and routines take over — routines that don’t include getting to your club. You mean to exercise, but when evening rolls around, you are too tired/ busy/ overloaded to move. Where did the day go? Forget hitting the mat, gym, or trails. What takes a hit instead is your psyche as negative self-talk wheedles its way into your thoughts. But you halt the self-recrimination by making a promise to yourself: Tomorrow, yes Tomorrow, you will start that exercise routine. Rinse and repeat.
Set yourself up for success by taking small steps. If heading to the gym for an hour is daunting, set your mind to popping in for just 10 or 15 minutes. Give yourself permission to attend a 30, not 60 minute class. Or grab a mat and do just 5 exercises and head back out the door – exercise done for day one. Allow yourself to get on cardio equipment for just 10 minutes, or until you sweat, or for just two rounds of commercials as you watch the built-in tv. The point is to aim for a 2 or 3 on the commitment scale, instead of a 9 or 10. If you hit that 2 or anything higher, you have notched a positive result. If you think you have to go full out or forget it, then anything less than a 9 or 10 equates mentally with failure. Who likes that? Not I, said the little red hen. The famous Fun and Fit advice? What is the LEAST you are willing to do at your YMCA? Aim low and get ‘er done. (Click this link THEN COME BACK TO READ THE REST OF THIS POST for more about how and why to establish the least possible: How to Start an Exercise Program? Do the Least Possible)
Not creative; not new; not patented, copyrighted, nor trademarked by us. But effective. Whatever calendar system you use — online, an app, paper and pen, a wall calendar you got free from that new business down the street — schedule gym time. In ink. With a nice check-off box next to it. It’s a visual promise to yourself you are less likely to break. Oh, and don’t go all crazy and overschedule yourself. See Tip One.
Whatever system annoys, reminds, or motivates you best, employ it. Set notifications on your smart phone. Post sticky notes on the wheel of your car. Leave reminders where you’ll see or hear them. Have a family member call you. Nag, nag, nag.
Get your gear into gear. If your gym bag is packed and set where you have to trip over it to get out the door, you are more likely to make it to the club. Or keep an outfit in the car. Perhaps lay out your workout clothes so you are ready to put them on first thing in the morning. Personally I find a new outfit really motivating. Nothing like wanting to break in a new top to get me to group fitness class!
We break promises to ourselves all the time. Those are usually called New Year’s Resolutions. All year. But will you break a promise to a friend? Even if your friend is not going to meet you at the club, she has now heard your promise and can help hold you accountable. Call, email, text – whatever it takes, commit to another person.
Positive reinforcement is a powerful force all right, so harness that. Made it to the gym for half a class? Buy yourself that new pair of leggings. Worked out three days in a week? Bust out the bottle of bubbly you’ve been saving for a special occasion. Whatever makes you happy, use that as a reward. Acknowledge your successes. For example, if you enjoy reading blogs in the morning, tell yourself that you will read just one (ours!) before exercising, but will relish and revel in reading 3 more as soon as you get back from the Y.
Read our other posts on the subject to clarify the values, motives, and internal rewards that drive you to exercise.
Nothing like a Master’s Degree in Counseling for Alexandra to share great suggestions on forming good habits! Establishing a successful routine is under your control when you are armed with good info. And these links will take you to good info. The tips above will take you to the gym! More literally, you and your car will take you there. Vroom, vroom. Off you go!
PS Since we’re talking about setting your calendar, mark yours now for June 3-4. Attend our free webinar series, TransformAging. To get details and transform to a more active you, subscribe now if you are not a current subscriber.
By Kymberly Williams-Evans, MA
Kymberly Williams-Evans, MA
You SAY you want to be more fit and active. You really MEAN to work out more. But somehow the days, weeks, months, dare we say “years” slip by and there you are — still intending to finally be more active but not actually doing much about it. Forget guilt, self-beratement, and worrying about having excuses that last longer than your most recent resolution.
(Like the chart I made? Please feel free to pin the heck out of it.)
If you could take a magic pill (yes, one that tastes good, has no side effect, costs nothing, and is small) that instantly gave you the body measurements you want for the rest of your life, would you swallow it if it meant never being able to exercise again?
Non-exercisers grab for the gusto with a hearty “heck yeah, I’d swig that pill down! And what do you mean when you say ‘able to exercise?’ Don’t you mean ‘HAVE to exercise’?”
Exercisers break into two camps: most say “hmmm, tough choice, but ultimately I’d pass as the other benefits of exercise outweigh simply looking good. No magic pill for me, gracias”
The second camp of exercisers tries to negotiate: “any chance I could take that magic pill AND still work out regularly? Then I’d get the best of all options.”