Is living longer one of your goals? I can hear you now: “Only if those added years are quality ones that I enjoy in good health.” I hear ya; I feel ya. Who wants extra time that is devoid of fun, interest, and good relationships? Pffftt to that.
Did you know walking can prolong your life? And the more steps you take, the more years you add to your life. We’re talking good years (statistically speaking, of course. I certainly can’t predict your future, though you sure can heavily influence yours).
Now if you are already thinking ahead, you might be trying to trap me with this bold assertion. “Saaay, Kymberly. What if I start walking and walking heaps and tons. Will I gain immortality?” Yeah, walking also adds brain power. True fun fit fact.Walking can prolong your life - by how much? Click To Tweet
Let’s go with what a study out of Aussieland says: When 2500+ middle-aged Australians increased their daily pedometer steps from a sedentary level to 10,000 steps per day, they reduced their mortality risk by 40%. In short, walk more = live longer.
What if racking up 10,000 steps a day is too daunting or unrealistic for you, yet you still think living longer sounds tempting? Add just 3000 steps per day and you’ll reduce risk of a premature death by 12%. Can you devote the equivalent of walking 1.5 miles or for 30 minutes daily in order to add years to your life?
Another benefit? Just 30 minutes a day of walking reduces your heart attack risk as much as a high-intensity exercise program. For those of us over 50 with joints that rebel at high intensity activities this is good news indeed.
There you are living extra years thanks to your 30 minutes per day walking. But why not also become more fit altogether? Read “Can Walking Really Get You to Your Fit Destination” if you are keen to lose weight, maintain your current weight, or simply improve your health. Also check out “Walk to Lose Weight and Gain Fitness.” Your goal will help determine your walking regimen.
Walking is pretty darn safe and low risk. But let’s say you get so motivated to live longer and increase your fitness level that you overdo it. If you get sore muscles or joints (or want to prevent injury and soreness in the first place) then follow our suggestions in these three posts:
Or you could walk with amazing form and professional level technique if you take into consideration 7 Easy Steps to Walk Better. Exactly — you can avoid injury, stiffness, and muscle aches in the first place if you practice “Great Gait.”The more steps you take, the more years you add to your life. How many steps? How many years? Click To Tweet
Personally I love walking daily, especially as my dogs turn their sad eyes on me if I try to skip a day. This past month however, the term “walker” took on a new meaning for me. Instead of the word defining me as someone who ambulated daily, it referred to the walker I had to use post total knee replacement surgery. Ever try to sneak up on someone when rockin’ a walker? Clunk drag clunk drag. But it helped me get those vital steps in the first week after surgery. Now in week three post “new knee” surgery, I have graduated from the walker to crutches and finally to no assistance as of two days ago.Like never before, I appreciate the joy and life enhancing aspects of simple walking. With my new knee and the evidence on living longer via walking, I plan to go forever and ever and ever and ……….
ACTION: Walk your fingers to our subscription box; enter your email; claim your bonus; get the latest on living the most active life possible post 50.
Kymberly Williams-Evans, MA
When I think of international sightseeing bus excursions, I usually focus on all the time spent sitting on the bus, which I equate with enforced passive activity (an oxymoron if ever there was one). Yet yesterday’s local excursion helped me realize that sightseeing can really mean quite a bit of walking, which is definitely exercise.
Once in Los Angeles, we first drove east toward downtown to visit Farmers Market, then we took Venice Blvd. west all the way to Venice Beach. We spent two hours at Farmers Market and The Grove (my son seems to like this place that feels like a combination of upscale shopping and Universal Studios), then another 2-3 hours walking on the boardwalk and pier at Venice Beach.
By the time we got back in the car to head home, I had logged about 6 miles on my Charity Miles app, a fantastic FREE app that logs your walk, run or bike ride, then donates money to the charity of your choice (from their extensive list) based on the number of miles you completed. Win Win Win.
The next time you go on a sightseeing junket, near OR far, download the app or check your fitness tracker to see how much you’ve walked. If you’re like me, and feel like all you did was sit all day, you may be surprised. Six miles definitely counts as exercise. And my feet were ready for the car at about 5.5 miles, so that’s another sign that I was moving and logging those steps. Though next time maybe I should pay one of those strapping fellows who work out at Muscle Beach to carry me that last half mile.
When did you get a surprise when you last went traveling? Read about one of our unusual experiences. We survived. Barely: Hiking with the Leeches
Alexandra Williams, MA
Do Smart People Have Smart Dogs?
Who wouldn’t mind an easy way to increase your health and fitness levels, reduce stress, AND improve your brain? Hint: the answer involves a lick, leash, and lots o’ love. Yup, be a dog owner.
Did you know that dog owners are likely to have lower blood pressure, more active social lives, fewer heart attacks, and totally increased guilt levels when you don’t walk them. I made up that last “benefit.” All the other results (and more) are supported by science.Dog owners are likely to have lower blood pressure, more active social lives, fewer heart… Click To Tweet
As our long time readers know, I am a two dog person (see My Naughty Dog Story, though it may not be the highlight of dog ownership come to think of it….) Just added two kittens to the household as well, for balance’s sake. I am balancing my dogs’ perception that I am the most exciting, beloved, wonderful human ever to grace the planet with the cats’ attitude that I exist to adjust their crowns. Keeps me confidently humble.
Prized Pooch and a Prize for Your Pooch
By the way, stick around to the end of this post because one of you is going to win a prize for your pooch. More on that in a minute or about 7 minutes in dog years.Want to win a prize for your pooch? Enter our giveaway #mysmartdog @ProPlan #ad @PurinaPro Click To Tweet
Another thing long time readers of our blog probably noticed is that I am totally jazzed about the ways that exercise confers to humans better memory, cognition, and brain volume. What??!! You missed those posts? Get smarter right here and now by taking a gander at the following (right after you finish this post).
It’s true that people who own dogs tend to be more active. Makes sense since we tend to walk our dogs and play with them. Did you know that dogs also enhance our mental wellbeing? Canine fit fact – dogs improve our mood, decrease depression, and increase happiness.
Our Dogs Make Us Smarter; Can We Make Our Dogs Smarter?
But let’s turn that around for a moment. Can we help make our dogs smarter and happier? I know, I know. You already own the SMARTEST, BEST, HAPPIEST dog in the world. Except you don’t, because I do. Wanna see pictures of my smart dogs?
Back to the matter at
hand paw — unless you’ve been out walking your dog in the wilderness for a decade where no wifi exists, you know that what we eat and what we do impacts our mental and physical health. Did you know that the same is true for dogs? Scientists at Nestle Purina have been studying aging in pets for more than a decade and discovered that nutrition can positively impact a dog’s cognitive health. Who knew? I had not. Based on their research results, Purina Pro Plan did two things:
Well actually Purina and Dognition did three things, as they also sponsored this post. Bark alert! Full disclosure that I partnered with Dognition and Purina to bring you this info. Of course I said yes, because what dog lover doesn’t want to combine food and fun for a smarter, healthier pooch?
Anyway, as part of the partnership, dog owners who purchase Purina Pro Plan BRIGHT MIND Adult or Adult 7+ dry dog food at select pet specialty retailers can receive a FREE Dognition Assessment code, a $19 value, with proof of purchase. Find out more here: Dognition/ BRIGHTMIND OOooorr, as I mentioned earlier, you might WIN that code free. Keep reading.
Canine Fun Fact
Let’s end this dog tale with a tail wag after another Canine Fun Fact: If like Kila, your dog ever did something naughty, you might get “that look” that seems to say “Oops, sorry, I am so regretful.” Except dogs don’t live in regret. That sad face with head down and ears back?? — your dog is playing you. A study found that owners who think their dogs feel guilty don’t scold them as much.
Told you dogs were smart. Now go play, instead of getting played. Oh, and learn enough to stay ahead of your dog by checking out this infographic and entering our giveaway. So barkalicious!
Comment Disclosure: Comments submitted may be displayed on other websites owned by the sponsoring brand.
GIVEAWAY! If you want to win free access to Dognition (believe me, you do want to dig around in this site!) then enter a comment below about an activity your dog loves. If you don’t own a dog, why not? I’ll be selecting the winner on or before July 30, 2016.
This is a sponsored conversation written by me on behalf of Purina Pro BRIGHT MIND. The opinions and text are all mine.
It’s easy to get started. No special skills or equipment are required, though we do suggest good walking shoes, especially for women over 50. Anyone else notice more feet issues with each passing mile? Also, walking can stave off many diseases, especially depression just by strolling or striding out. You can be social (walking with friends or family) or contemplative (when walking alone). The risk of injury is low low low so go go go. We also mentioned “FREE,” right?
Walking as exercise, power walking, dog walking, even moseying can all help you to:
The rumors are true that you can lose weight with a consistent, well planned walking program. Take a look at our post “Can Walking Really Get You Fit?” which answers the question “how can you lose weight by walking?” You’ll get super clear specifics that will help you determine your pace and duration depending on your goals.
Also watch our short video on ways to amp up your walking. You’ll get some surprising tips, progression methods, and pretty scenery (plus a peek at the world’s cutest dog EVER in the universe for all entirety. Feel free to totally agree or leave a comment below).
Become an even MORE proficient walker when you consider these 7 Steps to Walk Better. Read this companion piece if you want to discover more about yourself.
What if you don’t walk to lose weight? What if you simply want to age actively, move comfortably, travel and explore the world by improving your walking abilities? Perfect!
Did you know that people who enjoy life have faster walking speeds than their more pessimistic counterparts? Or that walking can be as effective as running? Good thing, as my knees put a moratorium on me running, but I walk every day. (Thanks to my motivators, Kila and Sydney. Barkalicious).
For a few motivating Fun Fit Facts about walking, take a look at our post Sneak in Stats When Walking Briskly for Calorie Burn.
If all this walking for exercise gets you sore, find out how to minimize muscle aches in our post on preventing calf soreness after walking, especially uphill.
If you are wondering about the best and most effective technique for getting started on cardio equipment, take a look at our post and video on the Right and Wrong Ways to Work Out on Treadmills and Stairclimbers.
Lastly, are you among the many who consider strapping on light wrist or ankle weights when you head out for a power walk? Then FOR SURE find out about the pros and cons here: Use Weights While Walking: Yes or No?
Small steps lead to big changes! Even a 5 minute walk triggers a bunch of benefits. That’s partly why we’ve written so many posts on this subject. So open up your front door and get your groove on as you move on!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
ACTION: Walk the Talk by subscribing to our blog and accessing your bonus “5 Fitness Myths that Weaken Your Abs.” Click this link to see what’s on the other side that will help you be more confident, capable, and comfortable in your midlife body.
Are midlife exercisers safe to exercise in the heat? Is it enough to simply stay hydrated? What are the dangers (and solutions) for active boomers who face high temperatures and humidity? Are you thinking yet of the Poindexter song, “Hot, Hot, Hot?”
Summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait, we’re not saying avoid outdoor exercise. Say nay to that. We want to encourage you to go outside and be active. Of course we always support going inside to group fitness classes, especially when the room has AC! But stay hydrated.Are midlife exercisers safe to exercise in the heat? Click To Tweet
Often we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or. Be well-prepared especially if you aren’t well-hydrated. We won’t lecture you (but we’d like to) if you don’t take along your water bottle, but we WILL share some definitions and information. Then you can know when you’re in harm’s way or safe to beat the heat.
Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).
Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.
Dehydration – when water losses due to sweat are not offset by water intake. Read Water: Chilled, Stirred or Straight from the Pool Post-Exercise? if you wonder whether to drink cold or tepid water:
Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium. Danger, danger.When exercising in heat, is it better to drink a lot at once, or go w/ lots of sips spread over… Click To Tweet
Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.
Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.
* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.
* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?
* Drink water before, during AND after exercise – yes, all three.
As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. The temperature that’s most effective is … the one that will induce you to drink more water.
If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.
ACTION: Drink up biweekly solutions for aging actively and exercising effectively and safely when you SUBSCRIBE. Enter your email in any of the subscription boxes floating about.
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Let’s walk through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.
But first, when speaking of “the best” programs, we have to mention our recently created “Ultimate Abs Workout Collection for Women Over 50.” (Go for it — click that link!) Even if you’re carrying extra ell-bees around the middle, you can still achieve a strong core. Why not feel more confident, capable, and comfortable in your body as you burn fat and gain amazo abs? Read more here as well: Get Ultimate Abs (Better Yet, A Strong Core)
And, we’re back …. Stick with us to the end where you’ll get 4 fat burning programs to try.
First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out To Burn Fat, Do I Go Faster or Slower? Professional alert warning system activated — it’s not just about cals in and out, though you do have to start there! (Then continue with this post on another surprising factor that affects weight: Is Stress Making You Fat? )
Second, is that we break down carbohydrates 40 times faster than fat, with carbs supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbohydrates compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.
Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!
Third, thanks to international fitness expert, professor, and colleague of ours, Dr. Len Kravitz you get top level practical tips. He shared with us the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.
High Intensity Interval Training (HIIT)
Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.
And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!
Kymberly Williams-Evans, MA
Cardio exercise has officially moved into the number one spot for “the best thing you can do for your brain” (AARP Bulletin, Get Moving for a Healthy Brain, Sept 2013, pgs 12-13). Take that crossword puzzles, foreign languages, and musical instruments! (Also touted as great vehicles to boost brain power, but downshifted out of first place given the latest research).
If you want to keep smart, cut your risk of Alzheimer’s in half, repair brain cell damage, and basically grow a bigger brain, you’ve got to dance, baby, dance! Face facts midlifers and baby boomers — if you do not eke out at least 150 minutes of cardio per week, your brain actually shrinks every year post 40, year after sedentary year.
But if you want to increase your brain size and capability — cue harps and trumpets — then find a way to work in about 22 aerobic minutes each day. Or 50 minutes three times a week. Or 75 minutes twice a week. I can do this math for you because I boosted my brain teaching step class and walking my dogs. We’re easy around here how you get to the total and new studies support that ease. Sure walking for weight loss is wonderful (read our post on what walking can do for you). Walking for brain gain is even more powerful and impactful! Or try dancing, swimming, getting on a treadmill, biking, hiking, gardening even (could this be any easier? No I am not going to include watching Dancing With the Stars on this list even though I admit total fanaticism for the show.) It really does not take much time or effort to succeed with a brain fitness program.
Let me stress again how powerful movement is for your brain — each and every time you exercise, you get a bigger hippocampus (that’s sexy talk for the post 50 crowd); you stimulate the growth of new neurons; you cut your risk of dementia by 60 percent. Can I get a rah rah here with a pom pom thrown in please?
As Dr. Michael Luan, a friend and expert on Conscious Movement puts it, “We exercise to become better humans. Conscious Movement evolves your brain. The body is your ultimate tool for success, and we all have the potential for greatness. Success with your body creates success with your career, relationships, and ultimately, your life.” The better your brain, the better your life, wouldn’t you say?
Movement will improve your focus, increase your mood, enhance your decision-making processes, help your ability to plan, regenerate brain cells, help your memory, and basically outsmart all those young people who can’t believe how sharp you are for a person your age.
ACTION: Improve your brain and body at least twice a week when you subscribe to our blog. Enter your email and claim your free bonus while you’re at it.
Kymberly Williams-Evans, MA
Alexandra: Well, “Day-um” as my other southern friends would say! And “DOMS.” Which is not a way of cussing with a northern accent. It stands for Delayed Onset of Muscle Soreness. We talked about it in “How Do I Prevent Calf Soreness after Walking Hills,” (or as we are tempted to entitle it: “My Calves Have a Stiffy.” Can you tell we’re happy to talk about sore muscles and preventing exercise discomfort.)
Essentially, elevating your core temperature (and thereby henceforthwith and so forthy warming up the muscles) within 24 hours of the original cardio activity will help prevent muscle soreness later on. You don’t have to repeat the 10 mile run, but a walk of just ten minutes should do the trick. It could be the running is making you sore, and that you simply aren’t feeling it until one or two days later. Then walking gets all the blame. Instead blame DOMS.
Kymberly: Running is powered primarily by calves and quads. Walking is powered by glutes and shins (and therefore a great cross training or complementary cardio activity). So if you are used to running and added the walking recently, then your body may simply have been adapting to using your muscles in a new or different way. I am not sure if the pace has anything to do with the soreness unless the slow pace dictated or created an unusual gait that did not work for you biomechanically.Walking & Running Are Opposites, powered by complementary muscle pairs: quads and calves vs… Click To Tweet
Alexandra: Door #3 – If it’s not delayed muscle soreness, could your pain be caused from overuse? Is it standard for you to do 31 miles in a 4-day span? Somewhere in here I’ll throw out the concept of post-run stretching…oh, there, I just did! Could be you also need more recovery time between runs and walks.
With your entire lower body in pain, have you considered the pain might be due to shin splints or your Q-angle? (get solutions from our post, Prevent Shin Splints: Three Calf Stretches). If you have fairly wide hips and/or a narrow stance, then your knees might be the ones yelling “ouchy.”
Kymberly: When you feel better, run or walk over to our group fitness classes so you can let us know whether your pain and soreness are in your joints or muscles. If muscles, I’d say pull a Bobby McFerrin: “Don’t worry; Be happy.” Simply do 10 minutes of light cardio within 24 hours of a new, intensified, or added activity to give your muscles a chance to reheat and release. But if the pain is in your joints, then worry. … and change your gait or stride, as now we may be talking something biomechanical. In this case get a certified trainer or health professional to assess you. Do not light up those joints!
Photo credit: Photobucket
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).
At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet
Three major treadmill and stairclimber no-nos we see involve:
Take a look at our priceless video demo.
Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.
Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course.
ACTION: Want a stronger core and better abs? Check out our newly released program: “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Even though I grew up on a beach in L.A. County, I rarely went to Hollywood. Now I enjoy going to the area, as it has so much activity, energy, architecture, history, people-watching (and there are a LOT of quirky people there, believe me, especially those in costume near the (Grauman) Chinese Theatre), restaurants, nightlife and creativity.
I am going to figure out a way to hold my parade balloon (an elf or candy cane) with one hand while taking pictures and sharing real-time videos on my Periscope account while we march in the parade this Sunday, November 29 at 5pm. Then we’ll stay overnight at the Hollywood Hotel, which is over 100 years old.
Celebrities will be in the parade – Penn and Teller are the Grand Marshals – and celebrities have stayed at the hotel, so my fingers are crossed that Kristen Wiig and I will meet and become BFFs while clutching an inflatable elf (not Will Ferrell, though that would be good too). I wouldn’t say no to Aidan Quinn either.Anyone who wants can get in on this adventure: Be a balloon wrangler in Hollywood. Click To Tweet
I’d love to say I’m special, but actually anyone who wants can get in on this adventure. Book a room at the Hollywood Hotel for a stay that includes the night of the parade, and you can walk the parade route with us (and the hotel team) for rates as low as $139 for two people. This includes hot buffet breakfast, Wifi, Hollywood Hotel t-shirt and holiday hat to wear in the parade and, of course, walking in the parade. You have to use the promo code XMAS to get the deal. Most hotel chains charge that much just for the Wifi and breakfast.
We’ll be walking the world’s longest red carpet – 3.5 miles along Hollywood Blvd, Sunset Blvd, and Vine – all street names that visitors from around the world know and want to visit. So yeah, I’m pretty excited about letting my son know what he’s getting for his birthday. He won’t quite be 21, so we’ll skip the outdoor bar and lounge, but we’ll pack our swimsuits for the pool.
I love history, so maybe you will enjoy this tidbit that caught my eye – the original Hollywood Hotel was owned by H.J. Whitley, the man credited with establishing Hollywood. You know, BEFORE silent pictures were all the rage.
I’m really looking forward to our adventure as parade participants. We’re taking up one of the hotel’s 130 rooms, so if you want one of the other 129, you’d better hustle up. Hollywood glamour. Celebrities. A vintage, yet cosmopolitan vibe. Culture. And that other thing. Oh yeah, the parade!!!!
I’ll make it easy on you: For more information or reservations contact 1-800-800-9733; 323-315-1800 , or visit hollywoodhotel.net or on Facebook. The hotel is located at 1160 Vermont Ave., Hollywood, CA 90029.
photo credits: Hollywood Hotel and Hollywood Christmas Parade
I wasn’t paid to write this post. I was invited to stay at the Hollywood Hotel and participate in the parade, which I am REALLY looking forward to. Since you made it all the way to the bottom of this post, you might as well subscribe right over there ——–>
Alexandra Williams, MA