Fitness After Fifty

Fitness After Fifty: Jumping Rope

Skipping rope probably brings to mind grade school recess and movies about professional boxers, but you don’t have to be a kid or a professional athlete to skip for the fun of it.  I thought I might give it a try, although my expectations aren’t very high.  Not only am I not very well coordinated, but the springs in my feet and legs are not what they used to be.

What other piece of exercise equipment is this inexpensive, will fit into a brief case, and is easy enough for a child to use?  Well, that is the question isn’t it?  It may very well be easy enough for a child to use, but does that mean that we can do it without hanging ourselves?

Experts say that it is a common misconception that only fit, well-coordinated people can jump rope. They contend that people of all ages, sizes and levels of fitness can learn how to do it.  Weight Watcher magazine (July/August 2011) did a series of articles on rope jumping as the perfect exercise form.  Jumping rope tones everything (legs, back, abs, arms, chest and shoulders), and it is a good cardio workout.  It is also good for coordination and endurance and it is second only to running when it comes to calorie burn. The articles dummied down the instructions to the point that I felt quite encouraged.

They say that if you are new to jumping rope you can practice without a rope at first.  Just pretend you are holding a rope in your hands and swivel your wrists as you take your first jumps.  After that you will be ready to try the “basic jump.”  The instructions say you should hold one end of the rope in each hand with the rope dangling behind your heels.  With your feet together, elbows at your sides, swing the rope overhead.  As it reaches your toes, jump just high enough to clear.  You will probably feel a bit ungainly and awkward at first but go ahead, give it a try.  What do you think?  Pretty easy isn’t it?  Start slowly, make small circles with your arms and hold your elbows close to your sides as you turn the rope.

Once you disavow yourself of the notion that you have to jump high it will seem a little easier.  You should be jumping just an inch or two off of the ground.  It is actually easier on the knees and hips than running, since you land on the balls of your feet.    You can find a high quality rope for $10 or less.  To make sure your rope isn’t too long or cumbersome they recommend placing one foot in the center of the rope.  Grasp the handles and bring your arms up.  The handles shouldn’t extend past your armpits.

Carol Kruchoff (Los Angeles Times: Los Angeles, CA. January 25, 1999) assures us that even a klutz can learn how to jump rope if they are taught properly.   With proper instruction and practice, anyone should be able to jump rope.  Your goal will be to jump continuously for 15 minutes.    If you don’t have time to do anything else, this could be the perfect workout for you.

 

 

Fitness After Fifty: Walking Shortcuts

Walking is one of the easiest forms of exercise, but even the easiest and best can get boring at times.   Think of vacation time as the perfect time to refresh your routine, and perhaps do it in less time.  Weight Watchers magazine (July/August 2011) came up with some solutions that I probably wouldn’t have thought of myself.

Vacationing at the beach?  What about a long walk on the beach?  You can swap your usual 30 minute walk for a 15 minute beach walk.  If you have ever tried walking on sand you know that it isn’t as easy as you might imagine.  Walking on sand makes you burn up to 50% more calories than your regular walk. The muscles in your butt, thighs, feet and ankles have to work a lot harder to push off in the soft sand.  Plus, the uneven surface requires a stable core, so you are strengthening your abs at the same time.  The author recommends wearing sneakers so that you don’t hurt your feet on hidden shells or bits of debris.  The shoe also supports your feet and ankles as you stride along.  Start slowly and do a shorter distance than you are accustomed too.  If you are walking on soft sand and/or barefooted you will want to cut back even further.  Loose stand is unstable so walking on it versus the harder packed section places additional stress on the body.  Start your program wearing sneakers and walking on the firm sand closer to the water edges.  Walking on sand makes your muscles work harder.

A pool walk:  I actually tried this in a roped off swimming are on Waikiki Beach.  It is fun but it is a lot of work.  Swap your 40 minute walk for a 20 minute pool walk.  Water walking is a good low impact cardio workout.  It also tones your entire body and increases your flexibility.  Walking one mile in the water burns the same number of calories as walking two miles on land.  Since the water is denser than air, walking through water provides resistance.   Look for a pool that has a shallow area (4 feet is idea) for walking.  I actually did it in chest high sea water and had to use my hand to move ahead so not sure if that is the same or not.  The good part is you don’t have to know how to swim and you don’t have to get your hair wet.  Nearly anyone can water walk.  When you walk in water at mid-thigh levels, at 3 mph pace you burn almost twice as many calories as on land.  Start in the shallow end and walk slowly.  Over time, walk in deeper water and walk faster.  Lean forward slightly and walk toe to heel to heel (not just on tiptoes).  Walk or jog forward and backwards or even sideways.

Jumping rope:  This isn’t for everyone but in terms of fast calorie burn it is second only to running.  If you are reasonably well coordinated it is easy.  Jumping rope tones everything, it is cheap and you can do it anywhere.  Wear support cross-trainers while jumping rope as they are made for sports where you are bouncing on the balls of your feet.  If you experience knee pain you are jumping too high.  You should aim to jump just an inch or two off the ground.

Interval Walking:  Swap your 60 minute walk for a 30 minute interval walk.  You get more for your walk if you incorporate intervals (brief, high-intensity bursts of speed alternating with slower recovery phases).  Intervals are a good way to burn more calories and build endurance at the same time.  A 30 minute interval walk burns as many calories as a 60 minute walk.  This is hard work though.  During your bursts of speed you should be moving quite quickly.  The easiest way to do this is by listening to an interval walking program audio.

Well, what do you think?  A little variety may be just what the doctor (or your trainer) ordered.

Fitness After Fifty: Motivation For "The Not So Fit"

The Oprah magazine (January 2011) featured a series of articles on tips for weight loss and fitness.  The saga began with the story of a lady who didn’t like going to the gym because of her size.  She felt embarrassed and uncomfortable and very much aware that she wasn’t one of “them.”  She felt that gyms were too intimidating.   This is an excuse that often isn’t mentioned in articles about motivation.  You must admit though that most of the people using the gym, especially during peak hours, are looking pretty fine.

When you are older or overweight you don’t like looking at yourself in the mirror.  Wall to wall mirrors do make it easier to track your progress, but they do make you feel like you need a full make-up job before you go. You don’t even know what to wear.  When you are old or you are fat there is no way you are going to look acceptable in one of those skinny leotards.  You feel that everyone is looking at you and you end up not feeling good about yourself at all.    You probably don’t like looking at perky anorexic trainers or rabid bikers spinning away to a loud beat either.  

Yes, people will look at you.  What else is there to do but look at yourself in the mirror or at other people who are just as miserable as you are?   What you don’t know is that they are admiring you and cheering you on.   When people see your 89 years or your 300 pound self, they are smiling because they are glad that you are there, and they are proud of you.

Many people who exercise don’t love exercising.  Most people don’t even own a pair of workout shoes. It is hard to spend big bucks on something you are just going to sweat in.  I am convinced that the endorphin high that you are supposing to experience is a myth.  If you are like me you may never actually learn to love exercise, but you are going to love what exercise will do for you.

Exercise aversion is rampant, but people were born to move.  When you don’t move you increase your risk for every ailment known to man.  This should be a good enough reason to get you off from the couch, to the gym, or around the block.  The real challenge is to get past that resistance to activity.   Everyone needs a reason to be active.  Until you have a reason you will never be able to stick to an exercise program.  Be proud of yourself.  No matter what your age or your weight you should be proud that you are doing something to make you healthier and stronger. 

Fitness After Fifty: Fitness Goal Setting

Everyone knows that exercise is important, but most of you just can’t seem to find the time.  Before taking on a new fitness program or another diet think about why you are doing it.   Is the torture going to be worthwhile this time?   Take an honest look at yourself.  Why are you doing this?  What is your ultimate goal?  What do you expect this program to do for you?

Goal setting establishes the “why.”  Without a firm understanding of that “why” you will not succeed …again.   Focusing on what that goal really is will keep you from giving up once the newness wears off.   Lisa Bell (Evansville Courier & Press: Evansville, Ind. January 10, 2005) reminds us that changes occur at a cellular level first.  What this little tidbit means it will take quite awhile before you actually see any results on the outside.  In the long run the people who exercise regularly do it because it makes them feel better, rather than because of instant gratification.

What is physical fitness anyway?  Physical fitness is having the energy to perform daily tasks, and enjoy having enough energy left over for leisure pursuits.  Your commitment to exercise is what will make it possible for you to have fun and truly enjoy yourself, whether it be shopping or training for a marathon.

You should be able to walk a mile or climb stairs without feeling winded, and you should be able to carry on a conversation while doing light exercise.  As you age, these capabilities decline.  Muscles waste away, bones become thinner, balance fades and weight increases (unless you exercise enough to keep it from happening).  The current recommendations are for 30 minutes of exercise every day plus two resistance training sessions a week.  This should be your minimum goal.

Peter and Lora Francis (The Gazette: Montreal, Que. August 23, 1998) suggest that:

• Goals need to be specific rather than general in order to be achievable.  Unless you know specifically what you want to gain from your goals you will have trouble coming up with a plan.
• Your goals should be measurable; otherwise you will not have a way to judge your progress.
• Your goal must be action orientated.  You must have a plan to follow.  Once you figure that out you can list possible ways to achieve.  Write out a weekly plan of action.
• Be realistic:  Your goals must be realistic if you expect to achieve them.  Many people who quit their excise program do so because they become disillusion and aren’t getting the results that they expect.
• Keep to a time frame:  review your action plan at the end of each week.  If at the end of a couple of months you are discouraged, go back and review your plan.  If things aren’t going well don’t assume that exercise doesn’t work for  you.  Your expectations may have been too lofty or totally unrealistic.  Rework, make changes and try something else.  Find what is right for you.  Don’t train for a marathon if you are still having trouble running a mile.  A good fitness program starts by taking baby steps.

Ten Reasons To Exercise

You have to get moving!  Physicians, therapists, and fitness trainers all say the same thing.  You absolutely must get moving!

An article featured in Oprah magazine (January 2011) listed ten reasons why you should exercise.    You don’t have to pick all ten.  Perhaps one or two would be sufficient.  Only you can know for sure.  I would be willing to bet that all ten are right in your wheel-house.

• You want to fight disease.  Whether you are trying to prevent cancer, osteoporosis, cardiovascular disease or diabetes, or are dealing with a diagnosis that you already have.  Exercise is therapeutic.
• You want to lose weight and keep it off.  Weight is nearly always an issue.  Whether you are too thin or too plump, you need exercise to promote a healthier lifestyle.
• You want to look better:  Vain perhaps, but exercise will improve your posture, firm your body and make your skin glow with health.
• Your patience has work thin and you are tired all of the time: exercise can put you in a better mood and make you feel better.
• You are sick more often that you think you should be.  We all need some days off, but not sick days.  Regular exercisers are healthier and less likely to need to take sick days.
• You have joint pain:  Most of us have joint pain as we grow older.  Exercise has been known to reduce pain of osteoarthritis and rheumatoid arthritis by strengthening the muscles around the joints.
• Back pain:  No stranger to most people.  Doctors used to tell people to rest if you had pain anywhere, but nowadays they are more like to tell you to move more.
• You don’t sleep well:  Exercise is energizing but also wears you out.  You will sleep better and feel more energetic during the day time.
• You want to slow the effects of aging:  We all want this one.  Exercise is one of the most effective ways to fight aging.  Reduce bone and muscle loss, improves circulation, reduces inflammation, improves memory and other cognitive functions.
• You love your kids: none of us want our kids to see us or think of us as old.  Set a good example for your kids, play with your kids, and enjoy the fact that you might be around longer to enjoy their company.

Exercise Motivation: Meet Man's Best Friend!

Time to walk the dog!  You probably get tired of the added pressure, but you must admit that sometimes “pressure” is what it takes to get you off of your butt and out of the door.  Julie Knapp and fitness expert Tricia Murphy Madden both wrote articles (Weight Watchers: May/June 2011) about your “best friend” and how they can help you stay in shape.

Your dog is your best friend when it comes to fitness.  No whining, no complaining and always eager to go.  It is tough (well, impossible is a better word) to skip that daily walk when your dog is depending (begging, pleading, nagging and cajoling) on you. 

Enough is never enough.  Studies show that people who walk dogs are more apt to be out there every day (rain or shine or sleet or snow) and show more fitness improvement than those who walk alone or with human companions.  Dogs are eager and curious and they never want to stop.  If you follow their lead you are more apt to walk further and faster (of course you have to quell their urges to sniff every bush). 

Dog walkers are nice people.  Having a dog with makes it easier to meet people.   You are more apt to talk both to your dog and to other dog walkers (I am willing to bet that you know the names of more dogs on your route than you do their masters).  You are also more apt to be a mindful-walker, meaning you are aware of surroundings and thinking about “walking.”

The second article had to do with turning your dog into your training buddy (sort of like a service dog).  Some people will give you funny looks but down deep but who cares.  You can do the recommended side squats, crunches, walking lunges and shuffle side steps while your pal takes that pause that refreshes.   Why waste time?  Remember that your dog needs to get in shape too.  Apply the same healthy principals that you use for yourself. 

 The only equipment that you need is a 5 or 6 foot leash, some healthy dog treats, baggies for cleanups, and of course a huge smile on your face.  You can both actually enjoy your walk.

Fitness After Fifty: The Older Runner

Jill Barker (The Gazette: Montreal, Que. September 9, 2008) learned that older runners can continue to benefit from their sport, if they take care of themselves.  It was good to read that research has dispelled the myth that years of running does more harm than good.

People who enjoy running have fewer injuries than people who do not exercise. This means that if the spirit moves you it is still okay to run around the neighborhood.  Of course that doesn’t mean you can trash your body either.  Health benefits from exercise are reaped by those who train responsibly.  Technique is important.  Older runners just need a little more pampering than their younger counterparts.  The pampering comes in the form of stretching, resting, not ignoring pain, splurging on good shoes and cross training.

• Stretch often: muscles lose suppleness and resilience as they grow older. The added tightness leads to decreased range of motion. The altered range of motion changes the stride length, which in turn increases the risk of joint pain and injury.  Stretching reduces muscle tightness.  Stretch after, not before, every run.
• Rest regularly:  Older runners experience more muscle damage.  This damage takes longer to repair.   Most middle aged runner’s recommend an every-other-day routine, or alternating a hard/easy workout schedule.  How far you run each day is up to you, but the more mileage the higher incidence of injury.  Figure out a goal that doesn’t put too much wear and tear on the body.
• Don’t ignore pain:  We can’t do this anymore.  A few aches and pains is one thing but pain that goes on for weeks without letting up requires professional attention.  The earlier the diagnosis and treatment, the sooner you will be back on the track.
• Cross training:  if you use the same muscles every day you will end up with a repetitive stress injury.  Mix up your routines to include other forms of exercise.
• Good shoes:  Jay Caldwell (Anchorage Daily News: Anchorage, Alaska. August 12, 2003) writes about how older runners differ from younger runners. Older people take shorter steps more quickly, they bend their knees and hips less, they bounce up and down more, and they strike the ground harder.  The heels take a beating.   Older people have less elasticity, less shock-absorption in the muscles and ligaments, less fat cushioning on the heels and less bone density.  It makes my feet hurt just reading about it.  Old people aren’t going to get any younger, but they can be smarter and they can afford better shoes.  

 

Has Walking Become A Drag? How To Get Back On Track

Ah yes, the walkers slump.  It happens with every exercise program.  It isn’t necessarily because your feet hurt, but because you are bored.  What are you suppose to do?  Suzanne M. Levine tells us in her book “Your Feet Don’t Have to Hurt” that if walking has become a pain in more than one way, you can get back on track.

To start with, you should feel really proud of yourself.  Just the fact that you have been hoisting your butt off from the couch is quite an accomplishment.   When you started walking it was exciting.  You set goals and you met them.  You felt pleased with yourself.  The trouble is that now that you are walking as fast as you can, you can’t think of any new goals.   Exercise has become a chore.

The author lays it on the line.  The first thing you have to do is remind yourself of why you started walking in the first place.  Were you overweight, short of breath or diagnosed with a chronic health problem?  Your doctor undoubtedly gave you an ultimatum and suggested that exercise was an absolute.

You felt great at first, but you are probably taking those improved health benefits for granted by now.  You may even wonder what would happen if you stopped.

Is it time for a therapist?  You probably don’t need to go that far, but at the very least it may be time to play some mind games with yourself.   One way to renew your interest is to change your route.  It might mean a short drive to a new trail or even joining a walking club to meet some likeminded people?  If you are in pretty good health now you might want to take on some more challenging walks.  How about walking out in the country?  Training for a walk on rugged terrain could make your training more interesting.

When all else fails bribery usually works. Reward yourself with something special at the end of each week of exercise.  Buy yourself a new book; go to a movie, treat yourself to a yummy (but healthy) food item, or lunch with a friend.

John Briley (Washington Post. Washington D.C. October 1, 2002) writes about the incredibly creative excuses that people give for bailing out on their walking programs.  Now is the time to think of the benefits instead of the drawbacks.  Walking is something that you can do while allowing your brain to do something else.  You can think, talk, connive or dream without missing a beat.  The real plus is that walking actually increases the blood flow to the brain.  How great of deal is that?    I am sure that you can think of something that will make walking fun again. If walking is boring for you one can only assume that you have no interest in other people, your community or in nature.  Now we all know that isn’t true, don’t we?

 

 

 

Sports Injuries: The Perils Of Active Aging

 Lauren Stanforth (Times Union: Albany, N.Y. January 6, 2008) used the term “boomeritis” to describe the aging baby boomers and their drive for physical fitness.  Basically the term refers to the people in their 40s and older who are now experiencing muscle, joint and bone problems for their efforts.

It takes a lot of interest and a lot of exercise to maintain a certain level of fitness.  People today all understand the benefits of an active lifestyle.  The problem is that many people over 40 try to maintain this level of fitness by doing the same activities that they did twenty years ago.  The intentions are good, but most people don’t take into account that their bodies are not the same as they used to be.

 Physicians, of course, stress the avoidance of injury.  They recommend lower-impact activities to relieve stress on the joints.  They encourage more flexibility training and core strengthening; things you took for granted when you were younger.  When you were younger fitness meant bigger muscle. Now that you are getting older you need to focus more balance and your cardiovascular system.

Stretching the Achilles tendon, stretching the shoulders and stretching the back is important.  Flexibility is also important, especially for the back.  “Boomeritis:” basically refers to the bumps, bruises, and tendonitis that people are plagued with as they get older.  A lot of these injuries have to do with the biology of people’s tendons and muscles.  Aging muscles and joints are not able to withstand the force of what you are asking them to do.

USA Weekend (May 13-15, 2011) ran an article based on adv ice from The Doctors (daytime TV show) on how to avoid sports injuries.  If you are a seasonal exerciser and have been waiting for warm summer days to arrive; you may be an accident (or a pain) waiting to happen.  The “all or nothing at all”  approach to exercise sets you up for the sprains and strains, knee and tendon injuries, swollen muscles, shin splints, fractures and dislocations (ouch, it makes me shutter just to write those words) that we were talking about.  Basically you need to prepare yourself for summer baseball, bicycling, golf, tennis, running or a dozen other activities long before you head out the door.  Their advice:

• Schedule a physical.  Get a checkup before starting a new sport or fitness program, especially if you haven’t exercised for 3 months or have a new medical condition.
• Build up slowly.  This is the thing that most of us don’t do.  Sports medicine folks recommending increasing your level of activity no more than 10% per week.  If you could only run a quarter of a mile this week you aren’t going to be ready to do a mile tomorrow.  Increase a few minutes at a time until you reach your goal.  Mix up your routine with a variety of low impact activities.
• If you plan on playing a sport (repetitive movements can do you in quickly).  It is important to strengthen the muscles before hand.
• The experts all recommend a 10 minute warm up to increase blood flow to the muscles, and a 10 minute cool down to gradually reduce the temperature of the muscles.

Weight Loss Programs Now Targeting Men

Other than Jared the Subway guy I haven’t read much about weight loss programs for men, until David Sirota (The Wall Street Journal: Monday, May 2, 2011) did a write-up on “the fat guy.”  Boys grow up actively engaged in sporting activities and they have always eaten accordingly.  Lifestyles tend to change but self image often doesn’t.  They don’t become weight conscious until hypertension, diabetes and other chronic health issues set in.   No sports, no workouts, and still eating like a teenage boy and not so suddenly, just like with women, the ring of gut fat appears.  It wasn’t until recently that the Weight Loss industry giants such as NutriSystem and Weight Watchers started marketing new programs for men, and it is about time.  Yes, men can certainly use a helping hand when it comes to losing weight, although most men admit that on a typical mans radar screen weight loss is barely a blip.  Anyone can lose weight with any number of fad diets, pills, powders and potions, but keeping it off is the big secret and it comes through realistic lifestyle changes.

Men get fat too.  They don’t talk about it, join support groups, or obsess about being thin, but you may have noticed that there are quite a few big guys out there.  According to the statistics sited almost 70% of men are overweight, as compared to 52% of women. Culturally speaking, there is the good old “double standard.” Our culture has long demanded physical perfection in women while seeming to celebrate male corpulence.     A lot of men eat because they are hungry (Chi Tranter: Townsville Bulletin-Townsville, Qld. May 19, 2011) or eat just because food is there.  They don’t pay a lot of attention to the difference between a large hamburger with bacon and cheese and a tuna salad.  They tend not to over think everything so they don’t feel that they need to discuss reasons why they eat, but that doesn’t mean that they aren’t interested. 

Men tend to want to tackle weight loss on their own.  They are much less likely to join groups or seek counseling. The weight loss industry has traditionally catered to women, and they haven’t been addressing the issue that men are exhibiting health problems related to obesity too. Men and women seem to have different needs when it comes to losing weight.  Men are slow to come to the realization that they need help with weight loss, but when they do decide they tend to be more successful than women, not only in terms of dropping pounds but in keeping weight off.  And yet, most men admit that they do not participate in any weight loss program at all. Hopefully it won’t take the threat of a triple by-pass surgery to motivate more men to get take care of themselves.  Moms, wives and girlfriends can help too by encourage a modest diet plan without being confrontational.