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
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!
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