If all goes well, you will age. HOW you grow older is largely under your control and a result of choices you make. Don’t watch your waist expand and your world shrink with each passing year.
Like you, Alexandra and I are baby boomers who know that added years often means added weight, more aches and pains, and reduced strength. But this decline is not inevitable and can be reversed —- if you take certain, critical actions. Some of those actions involve cutting out crunches and adding tailored core exercises that minimize flexing the spine at the neck. You are also well served to perform abdominal moves that require no head lifting.HOW you grow old is largely under your control and a result of choices you make Click To Tweet
Take advantage of Alexandra’s and my combined 70 years’ experience as certified fitness professionals to transform your core and more. You can move from weak and (dare we say, perhaps “flabby”) to strong and Fab-Abby! How? By taking a look at our our newly created “Ultimate Abs Workout Collection for Women Over 50” program.
Bust the myth that a 6-pack indicates a strong, age-defying core. A 6-pack certainly looks good. Yeah, we gotta admit that! And it does indicate low body fat. But it says nothing about the ability to function well in daily life, do fun physical activities, or maintain amazing posture.Don’t watch your waist expand & your world shrink with each passing year Click To Tweet
Enjoy some of these photos of me (Kymberly) reaping the benefits of having a strong core even if I don’t sport a 6-pack. Not only do I get to guest teach classes such as “Abs, Balance, and Core” at Rancho la Puerta fitness resort, but also I get to goof off in the oak grove.
I don’t know about you, but I don’t want to work as hard as it takes to get back the 6-pack of my youth (that I may or may not ever have had in the first place). More to the point, it’s totally possible to have a youthful, functional set of abs even if your 6-pack could be described as a 10-pack.
But you do need core strength to beat the aging odds.You need core strength to beat the aging odds. Click To Tweet
For one, your body grows old faster than your mind. For another, your risk of injury and falling increases. Then there’s that fashion seduction of elastic waistband pants.
Forget that! Gain core power galore! Take a look at our program to see whether it might be right for you.
Kymberly Williams-Evans, MA
But first, take a look at our recently released program, “Ultimate Abs Workout Collection for Women Over 50,” (over 23 videos, 10 modules, popular abs questions addressed).
Our quick video tutorial gives you helpful specifics on how to perform oblique (side) abdominal crunches correctly. And as a bonus, we also show how NOT to do them.
Good news – you don’t have to learn technical terms. But just in case you’re wondering why we say “obliques” instead of “waist” or “that area that encircles your spine that used to be oh-so-tiny way back in high school,” we’ve got some quick Ed-U-Cay-Shun-al info about the technical terms.
Your external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. Feel those rock hard muscles? Yeah, me neither. But I do know that my obliques are there somewhere.
Your internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.
For those of you who like the nitty-gritty, oblique-y details, here’s an excellent definition by our colleague Dr. Len Kravitz, who teaches at the University of New Mexico and is way smart!
Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.” More importantly, you can now confidently add oblique crunches to your exercise routine. Score!!
Photo credits: CreativeCommons. org
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
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
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!
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
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.
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.
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?
So are you Ready, set, ….. wait. First, heed these tips so you can get the best, most accurate score possible:
Ready? Hit it!
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.
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.
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.
Yup, 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:
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.
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).
A. 25 B. 35 C. 45
T or F?
A. calories in (food) B. calories out (exercise and movement) C. hormones
A. Inside the gym lifting weights B. Outside the gym not lifting
T or F?
How are you doing so far? Are you getting the hint of what will help you regain your younger figure?
From “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).
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.
A. 25 % B. 35% C. 50%
A. 25% B. 50% C. 75%
A. Middle aged men B. Middle aged women C. Both genders after 65 years of age
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!
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:
And because we like package bonus deals, you get a four part answer to make you happy and zippy!
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.
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.
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.
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!
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.
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.
Try our Whole Body, No Equipment Needed, Easy as 3-2-1 Routine
Before 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.
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:
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. $34
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.
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