In thinking about why most U.S. adults do not succeed with their exercise program, I asked participants in my fitness classes for their input. (If you are from another country don’t think you are off the hook. Most English speaking countries are rife with inactivity and sedentary behavior. You are getting U.S. statistics, but the workout problem is worldwide.) The irony is that by definition, people in fitness classes are least likely to be the ones falling into the category of “problematic” or “wrong workouts.” Nevertheless they have the experience and interest to have insightful answers.
All of those answers are correct insofar as they address common problems with exercise programs. But they have yet to hit on the MAIN problem with most workouts. My class respondents all assume one thing — that people are actually exercising in the first place.What's wrong w/your workout? And 80% of the US adult population's workouts? Click To Tweet
Yup – what’s wrong with most workouts is that people aren’t doing actually doing them. Do you have this same problem? And by “you” I mean your friends, relatives, and compatriots. Not you, of course.
Sure enough, the not done workout is all wrong. The most “right” workout in the world is bupkus nada zippity doo dah if you aren’t actually working it. Only 20% of US adults meet the minimum guidelines for exercise. Governmental guidelines recommend 150 minutes of moderately intense cardio activity per week, or 75 minutes of vigorous exercise, or a combination of the two. For strength, adults should also engage in muscle-strengthening activities like resistance training at least twice per week. You can knock out such muscle training in 30 minutes per session if you have a well-designed program or attend a group strength training class. At most, you need to spend two more hours per week for a whopping total of under five hours spread over seven days to get both aerobic and strength benefits.Only 20% of US adults meet the minimum guidelines for exercise. Join that elite and Move More Click To Tweet
Think about the above statistics for a mighty-minute — almost 80% of US adults do not devote even two and a half hours in a week to aerobic movement. Walking counts, so that makes these inactivity numbers even more staggering. Even fewer adults spend two hours a week strength training. Enter the elite 20% and be a stats changer!
As we enter a new year, let’s focus on doing the right workout. And what is that?
One answer is to check out these posts that offer BEST workouts for specific needs.
An even more accessible answer is that unless you are competing, performing, or striving for total peak fitness — in which case you need specific protocols — the right workout is the one you will actually do; the exercises you enjoy; the movement you will adhere to. Let this year be the one you add movement to. A little bit of imperfect sumpin’ sumpin’ is better than perfect nuttin’ nuttin’. Forget perfection. Go for progress. A little more than the day before. Let’s do this!
Action: Subscribe to our site and get your workouts right! Enter your email in any of the box options and we’ll come to you once or twice a week. Pinky promise.
Kymberly Williams-Evans, MA
Kymberly: First and foremost, the answer is “Yes” you can have trimmer, slimmer looking knees by focusing elsewhere – not on the knee joint. We’ll get to that in a minute. Next, you need to sit down, get the remote, and watch the 1965 movie, Battle of the Bulge. All the secrets for winning bulgy battles are covered in the film. For $19.95 we will reveal those secrets (see post “Take One Deep Breath – Lose 5 Pounds. Myth or My Ohmmmm My? for the secret to my “Secret” comment, which is actually a joke as we’re not selling anything in that post).
Third, I am going to go on a wild guess here that by “bulgy knees” you mean knees that have fat above and behind them in the thigh area. Cuz’ last I checked, joints themselves cannot be slimmed down. But my oh my, the areas around the knee can store some pretty nice lipose padding, eh? Therefore we are back to the eternal and infernal question of how to reduce fat and “tone up” surrounding muscles. Where we store extra fat is largely determined genetically. Apparently your parents were upper thigh, knee area storage types. Bummer for you. However they probably gave you a nice waist or great hair or a car – something to make up for the genetic predisposition to knee (aka “thigh”) fat.
Alexandra: So true, so cardio, so in need of de-bulgifying. I must contradict Kymberly. Well, I don’t have to, but it’s a quick thrill for me, and I say that you should NOT sit down with the remote. You need to watch the movie while walking on a cardio machine that has a television screen on it. You’re okay with watching Henry Fonda for about 90 minutes aren’t you? Robert Shaw – we could understand a 30 minute commitment. If that sounds inconvenient, or you don’t wish to be spotted on the treadmill eating your popcorn, just do ten 9-minute spurts, broken up with trips to the fridge for Wee-Knees on tiny little Buns. Which is what you will have if you get moving. Poof! De-Bulgified.Where we store extra fat is largely determined genetically #activeaging Click To Tweet
Kymberly: Well not quite yet de-bulgified though I did like Alexandra’s bun puns. And I think Robert Shaw deserves at least 60 minutes. Nancy, you are well served to engage in lower body strength training along with that cardio workout. After all, having strong quad, inner thigh, and hamstring muscles underneath any stored fat will add to the tighter, toned, leaner look your upper thighs will have as you work off additional calories through cardio. You also can benefit from getting stronger and boosting your metabolic rate via strength training.
Two separate actions needed: 1) burn off stored fat through cardio and 2) contract the muscles underneath with strength training. Hey, we did not say this would be easy! But aren’t Wee-knees with tiny buns worth it?
Read this post on how to burn fat while you sleep, watch tv, and read more posts. Hint: you need to increase your metabolic rate.
Also get busy with the Best Workouts to Burn Fat for Women Over 50 (click the link to access that post).
Strength training is critical to achieve lean looking legs and to say good-bye to fat knees. Get suggestions and ways to access exercises to meet your goal here:
While we’re on the subject of knees, if you have knee joint pain (whether or not your knees are bulgy) then check out Fix My Knee Pain, by Rick Kaselj, a fitness colleague of ours. Just click. We’ve used this program ourselves, which is why we are affiliates, though this costs you nothing extra.
Readers: Do you battle your bulge or did you wave the surrender flag? What wonderful attribute did you genetically inherit?
ACTION: Subscribe to receive our posts twice a week. Enter your email; claim your bonus. Kneed we say more?
Kymberly Williams-Evans, MA
By now you know that exercise is good for a lot more than weight maintenance. It acts as inexpensive medicine, positively affects the aging process, and makes us better people all around. Every year new studies reveal more ways movement increases happiness, healthiness, and longevity. We baby boomers continue to redefine aging as we take advantage of increased awareness of the benefits of activity.
Let’s skim through a few fun fitness facts culled from recent research to get our motivation and life quality up, up, up! Nothing like some quick, practical hits to renew our “commit to be fit!”
I don’t know about you, but I love Fun Fit Facts and Stats. You are seeing here just a few of the many I collect. What do you think? Do fitness facts, stats, and quotes motivate you as well?
If so, layer some Motivational Quotes with your Fun Fit Facts to keep yourself active and on track. Get more quick hits in our posts, Motivational Quotes to Move You and Motivation, Fun Fit Facts, and Pretty Pictures for Boomers.
ACTION: Subscribe. Get motivation with your movement advice twice a week. Enter your email; claim your bonus; exit a more vibrant you!
By Kymberly Williams-Evans, MA
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.
Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions!
Let’s tackle these questions separately.
Stretching is excellent post-workout (not pre-workout) as it:
Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.What's the relationship between stretching and strength training? Click To Tweet
That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy, and wise, but doesn’t have a link to an increased metabolic rate. So how to increase metabolism? Not via stretching. You speed up your metabolic rate by following the suggestions in this post: How Can I Speed Up My Metabolism?How can you speed up your metabolism, especially if you're a woman over 50? Click To Tweet
I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read How Do I Lose Weight but not Bulk Up . It will show how smart you are for doing strength training!
Kymberly: More good news about boosting your metabolic rate with exercise: Women who do 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increase their caloric expenditure for the next 19 hours. So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!
Alexandra: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.
Kymberly: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!
Alexandra: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason.
Kymberly: Lastly, check out our post Stretch Before or After Running, Walking, Fighting?. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.
ACTION: Subscribe (and strength train a wee bit) if you have not already. Click this link to see what awaits you on the other side. Hint: It’s a bonus that will help you be more capable, confident, and comfortable in your own body.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: What if you wanted to age as actively as possible, but had to curtail your activities because of …. well for a myriad of reasons. For instance, both Alexandra and I have knee arthritis that affects our workout and recreation choices. Many women over 50 have chronic pain or medical issues that curtail their ability to live life to the extent they desire. Odds are you are in that group. And urinary incontinence is another condition that may cause you to discontinue or never take up certain activities. Nothing like fear of leakage and embarrassment to affect confidence and freedom, right?
If my knees suddenly were arthritis-free, I’d play soccer again, run with my dogs, and add plyometric moves back to my step class choreography. Also, I’d be ready to train hard when Dancing With the Stars calls to have my twin sis and me be part of their next season. (Who agrees that a sibling theme would be great? Venus and Serena, the Olsen twins, the Property Brothers, us!) And if Alexandra didn’t have to worry about bladder leakage, she’d probably wear white tights. Maybe not. She likes colorful workout gear. And she’s hard to embarrass. Still, you get my point.
Yes, my main point is to wonder: What would you take up if you did not have to worry about urinary incontinence? Would you laugh more? Pick up a new sport? Restart a workout you once loved but gave up because of bladder leakage? Have you stopped an activity because it made you pee your pants? What if you could stop leaks before they happen? Would that make a difference in your midlife happily ever after?Has fear of embarrassment caused you to stop or never start a workout or exercise program? Click To Tweet
Disclosure Moment: This post is sponsored by Poise Impressa’s sizing kit
Alexandra: When we were asked to collaborate with Poise Impressa to learn and share about the sizing kit, I jumped (metaphorically only, for obvious reasons) at the chance, because I teach exercise and hike a lot and do NOT like having to worry about peeing my workout capris. Curse those big-headed boys I gave birth to for saddling me with a loose saddle. Mainly I was curious as to what exactly a sizing kit is.
On the way home from a trip to Carmel, I stopped at the Walmart in Arroyo Grande to get the kit. Ta da – right there in the “incontinence” section. Are you ever tempted to buy extra stuff just to cover up the embarrassing stuff in your shopping basket, or is that just me? In the end, I kind of thought, “What the heck. The only people who will stare at me are either women my age who understand, or young people who will find out one day.” I stopped to take selfies instead.When you laugh, jump, exercise, sneeze or jump do you pee your pants? #triedimpressa @Walmart Click To Tweet
I’ve now satisfied my curiosity. Right on the box it has a helpful chart (I almost said “flow chart.” Dang, so punny) – If you leak when you laugh, cough, sneeze, dance or exercise – Stress Urinary Incontinence – these bladder supports (’cause that’s what they are) should be right for you. If you have a sudden need to pee – Urge Urinary Incontinence – then these are NOT for you. The purpose of the kit is to help you figure out the right size before buying a whole package (which you can see costs $11.97). Essentially, it’s like a tampon. Start with size 1. If you still have drips and dabs, try size 2, then size 3 if necessary.
Look, it may be an embarrassing topic, but as someone teaching in front of hundreds of students every week, it’s less embarrassing to talk about the need for the bladder supports than it is to try and surreptitiously check my backside in the mirror every time I do a jumping jack or Burpee. Come to think of it, why the heck am I teaching Burpees? Burpees are very disrespectful, according to the lady in this hysterical video that you MUST watch.
I think I’ll go now and teach a nice, relaxing supine core move. Be impressed. And Impressa-ed.
ACTION: Subscribe so we can talk together about all the things we CAN do as active, midlife women. Twice a week. Simply enter your email in any of the opt-in boxes. Claim your bonus while you’re at it.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Your wishes are granted, as we pulled this video from our YouTube channel that shows the wrong and right way to do an oblique crunch.Do you perform oblique crunches the wrong or right way? Are you sure? Click To Tweet
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.”
Did you do the oblique crunch along with us? Feel free to comment below between reps. 412, 413, 414, 415 ….
Want more abdominal exercises tailored and curated to YOU? Then check out our “Ultimate Abs Workout Collection for Women Over 50” (over 23 videos, 10 modules, popular abs questions addressed).
ACTION: Say, have you subscribed to our posts yet? Just put your email address in and Voila!!! Not only do we come to you twice a week with fitness solutions, but also you get our bonus booklet: “5 Fitness Myths that Weaken Your Abs.”
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.
Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”
Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!”
Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!
ACTION: Subscribe to get us to come to you twice a week with active aging solutions tailored to women over 50. Subscribing is self love! Simply enter your email in one of the boxes AND get your bonus free.
by Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: Hold on a moment. Did someone other than F and F just slip in a word play? Stand tall and proud just for that. While you’re standing, do some pec stretches and mid-back strengtheners. The stronger your back muscles are – especially the ones between your shoulder blades, such as the trapezius and rhomboids – the more those muscles will contract to lift your spine erect and to keep your shoulders back.
Yeah, you could hire someone to nag you to bring your shoulders down and back, but that’s no fun is it? Instead let’s think of fun things that FnF could stand for (as seen in your salutation).
Alexandra:What? That is a gimme. Anyone who’s seen my high school photos knows that FnF means Foxy and Fine! Hello? Did you not see those HOT photos of me that were never taken? Let’s pretend for a moment that we are answering Sharon’s question…nope, it’s passed.
But in the spirit of general pride and gaining two inches in height, I’ll give you our mom’s secret (she was a modern dance teacher)–ask someone to poke you between the shoulder blades at the dinner table. It’s a quick, yet mildly annoying, reminder to contract your mid-traps (that is fancy-talk for “pull your shoulder blades toward each other”). Or you could read our post, Look Younger and Thinner Instantly with Better Posture, which is not annoying at all.
Kymberly: Also try our zip trick to remind you that posture involves all the abs, uses the entire core, and requires activating the back side of your body as well.
Alexandra: I also see that Kymberly mentions chest stretches above. What she didn’t mention was that standing up taller and opening up the front of your body makes you more–caution, technical term coming–stacked! Not just appear so, but actually more frontal real estate. And you can then breathe better too. Since it’s hard to remember to pull your shoulder blades into a close, personal relationship, I’ll share a hot little workout trick I made up years ago. Do some of your exercises with your back and shoulders against the wall. For example, bicep curls or forward raises. Even though you aren’t actively focusing on “moving” your back, it will be easy for you to notice if you fall forward off the wall. Find out more about these quick and easy posture reminders at our post, Posture to Perfection.
K: In short, worry less about what you see in front– the pecs and anterior deltoids — and more about what’s happening behind your back. Just like in high school.
A: Did someone say “Off the Wall?” When the world is on your shoulders, Gotta straighten up your act and boogie down. Quick, who sings that? If you can sing and dance this entire song with shoulders back, you win a free Moonwalk lesson!
Readers and posturemongers: What reminders do you use to maintain good posture? Who had a mom who nagged you to stand up straight?
Kymberly Williams-Evans, MA and Alexandra Williams, 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