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Tag Archives for " strength training "
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

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

Do You Have to Work Harder and Faster as You Age, Just to Stay the Same?

Dear Twins:
At age 71, I find that fitness is a race between the body’s downward slope and the effort to work faster to stay fit. I’d love to have help with how to stay fit at this age. What I find is that all the fitness professionals are addressing younger people. My goal is to be able to continue to walk long distances effortlessly for the rest of my life. Unfortunately sciatica has gotten in my way. So I’d like ways to conquer this and keep my lumbar spine in order. I walked my first half marathon in February, by the way!
Wendy, San Francisco

More Mesa walk

Do Walk Away! And walk this way. Click on the picture for tips on walking.

First of all Wendy, if you just did a half marathon, you are probably more fit than most of the young people I teach at the university. Congratulations on your achievement.

Let’s help you point by point:

Downward Slope, Effort & Staying Fit: I’ll focus on muscle loss, as you don’t mention a strength training component to your workout. Sarcopenia is the progressive decline in skeletal muscle mass that may lead to decreased strength and functionality. When people talk about the race against time, they are usually talking about sarcopenia.
I wrote an article for The Journal on Active Aging about ways to deal with this that might interest you. Summarized in two words – Resistance Training. If you add some resistance training to your regimen, you’ll be amazed at the results. A 70-year-old who does some form of strength/ resistance training can be more fit than a 20-year-old who doesn’t. Isn’t THAT good news?
I’ll start you with our YouTube playlists, “Healthy Aging Exercises for Women Over 45” and “Women Over 50.”
You’ll also want to check out two of our TransformAging webinar colleagues’ websites – Tamara Grand and Debra Atkinson.

cover page for sarcopenia article

Sarcopenia – Fancy word for “muscle wasting”

Effortless Walking: Since it sounds like your stamina and heart are chugging along, future effortless walking can be assisted by – you guessed it – resistance training, and balance work to prevent falls. Cody and Dan (our other co-presenters) specialize in this area, so here’s a link to some of their posts on balance.

Sciatica: Most research studies have shown stretching, yoga and low intensity movement (that doesn’t involve twisting) to be most effective in controlling the symptoms. For this we recommend you look locally for instructors who specialize in yoga or Pilates. You’ll want to ask about their certifications, speciality training (for both older adults and back care), and experience. Don’t be shy about asking for references. If you search for exercises online, check the source. For example, we trust the info on this link from the National Institutes of Health.
Final suggestion for now – strengthen your core so your back takes less of the load. We’ll get you started with our post “Abs and Core Exercises That Are Safe for the Lower Back.”

Of course, you can always come to Santa Barbara and join us in one of our classes for older adults. We’ll take good care of you!

by Alexandra Williams, MA

 

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

4

How to Handle Weight Gain When You Suffer Loss

How to Handle Weight Gain When You Suffer Loss

White flowerWhite flowerWhite flowerDear Alexandra and Kymberly: I just lost my husband, Julian to cancer. Due to all the hospital appointments, my eating habits also got lost! I have put on a lot of weight, but feel so tired and lethargic I can’t get into the mood to do exercise. I have damage to my neck, knees, and lower back (due to a fall) plus my midriff and waist have become “large” and I have lost my waistline. At 69 years young this is depressing me. I am also worried about a “ledge” at the bottom of my tummy and scared it will be “resting” on the top of my legs when I sit down!!!

As well, I look after my 96 year young Mum, who has no balance anymore due to cancer and other problems. So she is only able very slowly to get from one room to another downstairs. I get to bed about 1:30am once my Mum’s medication kicks in and she falls asleep. She usually wakes me about 7am to go to the toilet, then goes back to bed until 10:00. (She is in a hospital bed in my living room so isn’t able to get up by herself). I have been looking after my Mum for 3 years and my husband for the last 2 and half, so have had little sleep etc. which may be the reason I feel tired. Since Julian died, I am still running around for Mum, but not doing the right things to lose the “middle” weight.

I need all the help I can get!! I appreciate other people’s input so have included my name. Kindest regards, Patricia of Cambridgeshire, United Kingdom

Dear Patricia: Wow! Talk about the perfect storm for changes to your body, mood, and energy levels! We’re amazed and honored you have time to write to us for advice. Fortunately, we have some practical suggestions that may help you and other widows, post menopausal women, and caregivers gain energy and lose weight. (Check out what we told caregivers who wrote to us with similar concerns: A Workout Plan to Lose Weight When You Are a Caregiver)Exercisers vs non-Exerciserspicmonkey_image Exercisers vs non-Exercisers

First, Deal with Your Diet

  1. Get back to your (implied) healthier eating habits asap. To reduce pounds you have to focus more on calories in (food and drink) than out (exercise and movement). (Yes, we know the UK measures in pounds, just like we crazy North Americans across the pond). While exercise will help keep any lost pounds off, diet is what will jump start your weight loss in the first place.
  2. Try to eat at home as much as possible using ingredients instead of processed food that comes in packages.
  3. Start your day with breakfast, maybe right after you help your mom back to bed. Not knowing more about your eating habits makes it tough to give specific advice, but the above changes will start to whittle that waistline towards the worry-free zone.

Starlights at RanchStarlights at RanchStarlights at RanchStarlights at RanchStarlights at RanchSecond, Sleep More

  1. Find time to get more sleep. Whether you nap or adjust your nighttime sleeping schedule, you need to snooze between 7-8 hours per night in order to avoid more weight gain and to help drop what you’ve already put on. Doesn’t that seem counterintuitive AND too good to be true? In general, people who get fewer than 6 hours’ daily sleep tend to eat more as they are awake more. And hormones that regulate appetite are thrown into disarray with the sleep-deprived. Take a look at our post, 3 Stealth Saboteurs of Your Weight Loss to help you prioritize guilt-free naps or going back to bed briefly after breakfast. (That’s a lot of Bs in a row, right?)Meditating woman - artwork
  2. According to research from the University of Michigan, an extra hour of sleep each night can help you drop 14 pounds per year. Reading our past posts on the subject of sleep and stress (such as Do This if You Want to Get Fit, Lose Weight, Live Longer, and Destress) should not put you to sleep, however.
  3. If you cannot nap or extend your nighttime restoration hours, engage in short, daily bouts of mindfulness, meditation, or guided visualization. If you enter “Meditation” in our search bar you will find several posts on ways and whys to get started.

Third, Move to Manage Your Middle

  1. Doing a side plank on the Ranch bridgeFinally we get to our favorite part–Movement!! When you are sitting with your Mom/Mum, don’t sit! Stand, walk in place, go down the stairs then back up then back down then back up whenever you check on her. This last suggestion will take only an extra few minutes, especially if you add some speed to this action. Then you will also get some High Intensity Interval Training benefits (mentioned in Best Workouts to Burn Fat for Women Over 50).
  2. 20140825_134356Doing a side plank on the Ranch bridgeDoing a side plank on the Ranch bridgeKnowing how hard it is to get moving when tired, can you work in some strength training exercise early in the day? Early morning exercisers tend to be more consistent and successful with reaching their goals. Maybe some mornings you snatch a few more minutes of sleep after helping your mom go the bathroom; other mornings you do some lunges, push-ups, squats, and side- or knee-planks (easier on your back) before the day zaps your energy. Once you start moving more you will actually find your energy levels going up.
  3. If you watch tv with your mom, use the commercials as time to move. Walk in place; press yourself from from your chair, standing then sitting a few times; lie down and whip out a few ab exercises. If you know you are committing to just a few minutes during the ads you may be more able to find the energy to get restarted.
  4. When you are feeling particularly fatigued, ask yourself what the LEAST activity you could muster up is. Even a little bit of movement will propel you towards success. And a little success begets a little more success.
  5. As well, take a look at past posts of ours that offer solutions to the fat attracting combo of stress, eating habits gone awry, loss, insufficient sleep, and minimal movement.

If you have a weensy bit more time and energy, then click over go to our YouTube Channel where you can find exercises just right for your goals and capabilities.

Let us know how you fare and feel free to comment below, especially once others share their tips and support. We offer our condolences on your husband’s death.

TransformAging posterANNOUNCEMENTS: For more on restarting your fitness program, keep your eyes, ears, and mind open for our upcoming webinar, TransformAging. Coming in late May, handpicked experts in midlife wellness for women will offer practical solutions and the most relevant answers to popular questions on how to age better than any prior generation! Hosted by us at no cost to you!

Doing a side plank on the Ranch bridgeTransformAging 1

Webinar attendees will also be the first to get the details on our first ever, brand new, fit-tastic workout program specifically designed for women over 50 who want to (re)start active lives.

13

5 Reasons to Attend a Strength Class

Kymberly Williams-Evans, MA

Kymberly in ball classSo you want to get in better shape eh? And you heard the oh-so-true true rumors that strength training becomes more important with age? Now you’re eager to get going with a new resistance routine. But dang if that weight training equipment doesn’t look intimidating and perhaps a little confusing.

What to do? What to do? Why, get into a strength training class led by a qualified group fitness instructor.

But first let’s cover what NOT to do: imitate the moves you see other people doing out on the gym floor. We have seen some seriously crazy stuff and wacky technique performed by exercisers on their own.  Even if the moves you see around you are done safely and make sense for THAT exerciser, they may not be right for YOU.

Let’s also take a moment to wave good-bye to the exercises you may be digging up from school PE class memory. Odds are good those exercises need to be left back there. (No Mr. Hammond, duck walks across the playground do not strengthen the lower body. I don’t care how many 5th graders you quack and bark at).

Why go it alone when trying to figure out which exercises are best for you to increase your strength? IF you want to embark on a weight training program that will:

  • meet your goals
  • be right for your body, age, and gender
  • minimize injury
  • be effective and efficient
  • achieve balance and address all pertinent muscles
  • offer options and modifications

THEN go with the pros. In a class. Where you reap the benefits of strength moves led by a professional.

Think of group strength training classes as a place to draft off the instructor’s knowledge and skills. You can then take that information and experience and apply it to your solo workouts outside the class environment.

WOrking abs at the BacaraUse a teacher led strength class to:

1. Build your exercise repertoire

If you have a qualified instructor, you can trust the exercises s/he is demonstrating. You get moves that offer a stamp of approval. Listen for comments from the instructor that tell you the how, why, what, and how much for each exercise. Take mental notes so you have a toolbox to pull from when on your own.

2. Get form and technique cues and corrections

Even the best strength move offers little benefit if it’s not executed well. A class setting with a good teacher offers something no solo workout can — external feedback and correction. Learn what to do in step one; Improve on how with this step.

3. Ask resistance training questions of the teacher

Why did or didn’t you feel an exercise as expected? How can you adapt a move to your particular condition? What’s another option with the same goal? Most group fitness teachers are happy to give a few minutes of their time and expertise after class.

Alexandra w/ groupTake advantage of the group to:

4. Develop strength and confidence in a supported, group environment

Especially for beginning weight trainers (like yourself, perhaps?), a class can be a welcoming place with like-minded people. If you’re like many of our past participants, you want to hide when first starting a new program. It’s easier to blend in within a class than to face the intimidation of the machines and rows of free weights outside the classroom doors.

5. Meet future training buddies who can help spot, motivate, and work out with you on the gym floor

Maybe you’ll enjoy your class and new strength so much you’ll decide to train forever and ever in a group setting. But if not, you now have a community to venture onto the gym floor “armed” and ready!

When you come to Santa Barbara, my sister and I invite you to come to our classes! We promise to load you up with weights and  good ideas! Now get out there and resist, resist, resist!

Readers: If you do want to attend one of our classes at Spectrum, email us so we can arrange a guest pass. info@funandfit.org

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22

Exercise and Arthritis

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Is it Possible to Exercise with an Arthritic Hip?

picture of dancing woman

Keep on Dancing

Dear Twins: I just found your site and already feel encouraged. I am 56 years old and have been an ‘off again…on again” exerciser!! When I was much younger I was very athletic. Four years ago I trained to walk a 1/2 marathon but the week before the race, I pulled ligaments in my ankle. Since then I haven’t done much of anything.

About 6 weeks ago I began going to Zumba classes 2-3 times a week. Three weeks ago I began to have a lot of pain in my hips. I went to the doctor and was told I have arthritis in my hips and I also had bursitis. My doctor told me to lay off Zumba for two weeks and gave me a prescription to help with inflammation. He told me that I will probably have to take the medication long term to help with the arthritis but the pain from the bursitis will go away after a week or so. I have tried to go back to the Zumba classes but I am concerned the pain will start back up or get worse. I am in really good health otherwise.

Can you advise me as to the risks I would take if I continued to do the Zumba? Also, what other cardio activities can I do that will be okay with my arthritis in my hips? I really feel my best when I am exercising and just started to feel good and have more energy when the pain started. Any suggestions you may have would help!!

Carla, Abilene, TX

x-ray picture of hipsYour 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.

Low Impact Cardio

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.

Strength Training

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.

Range of Motion (ROM)

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

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.

Partner with your Doctor

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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Photo credits / Morgue File: X-Ray of hips: xandert; Dancing woman: Earl53

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