Fitness After Fifty

Hiking 101

Hiking 101

 

As we get older we find that sore muscles aren’t something to laugh about, as we limp into work on Monday mornings. Do you love hiking but find that hiking doesn’t necessarily love you? Is it getting harder to reach the tranquil alpine lakes that seemed a mere walk in the woods in the ‘old days’?

 

The idea of conditioning or training if you like that term better isn’t new, but weekend athletes tend to ignore the concept and suffer greatly for days to come after a weekend outing.

 

If you love the out doors and plan to indulge fairly often, train for hiking just like you would for any other sport. Getting older doesn’t mean that you have to give up doing the things that you love, but it does mean that you need to spend a little more time getting yourself ready.

 

Follow the tips by Pam Roy in the Washington Trails Publication (May 2008) (www.wta.org). The author suggests a practical program for getting yourself in shape. Regular aerobic activity and a few sessions a week to focus on strength and flexibility can make a big difference when you get ready to face a lengthy elevation gain.

 

You know what cardiovascular exercises are already. Set up a program that includes running, fast walking or stair climbing to get you ready to reach that lake with less huffing and puffing. You can do this out doors or you can hit the gym to workout on the elliptical trainer, Stairmaster or a stationary bike. I wouldn’t be surprised if you admitted to having to stop at every switchback to catch your breath when you are out in the woods. Remember that you are working on endurance, so start out slowly and work up to a greater intensity. With hiking a steady pace is more important than sprinting.   You can practice walking around the neighborhood with a pack on your back. Include some hills and uneven train in your route and on weekends start with some ‘easy’ hikes. Build up gradually to the distance and elevation gain that you want to reach.

 

It takes strength to walk any distance carrying a backpack, especially if there is elevation gain involved.  Build core strength and leg muscle strength. You know the drill, we have been playing with lunges, step ups, heels down, squats, rows, push-ups, shoulder presses and biceps curls and the like since high school gymnastics. Thirty minutes twice a week and voila, you can do this!

 

Age brings lack of flexibility and balance issues so don’t forget to work on this too. The article recommends stretching at least three times a week, but I find that I need to stretch every morning of my life, just to get into a comfortable upright position. Yoga is a good way to do this, and it is also helpful for the dreaded balance issues. Slipping and falling down are not options for older hikers so do whatever is necessary to prepare yourself. The most important suggestion is the one that emphasizes keeping it fun. Let this be the season that finds you with a smile on your face, not only when you reach your goal, but the next day when getting out of bed is of paramount importance.

Gardening is a Sport

Gardening is a Sport

 

Words like cross-training, warm-ups and stretching don’t often come to mind when you think about gardening but health experts say that they should.

 

Every spring, doctors see an increase in complaints about back pain and other injuries related to overuse and bad form. Not surprisingly a good number of the sufferers are gardeners rather than the usual weekend golfers and tennis players.

 

Gardening involves stretching, bending, pushing, pulling and lugging and are often doe for hours at a time. The problem is that gardeners don’t think of themselves as athletes and forget about warm-ups and cool-downs. Gardeners get injuries for the same reason that other ‘athletes’ do. Poor form taxes muscles and puts pressure on joints resulting in back pain and knee injuries. 

 

Gardening is good exercise. The key is to do it right. Approach gardening as you would any other workout. Stretch those muscles. Think about cross training and vary your activity and change positions often.  Remember to alternate between weeding, pruning, and mowing; just like you would at the gym as you move from one exercise machine to the next. 

 

The right equipment is as important in gardening as in any other exercise program. Many stores offer ergonomic tools but you need to try them out and find the ones that are comfortable and will work best for you. 

 

If you are serious about gardening, be serious about your conditioning program too. Yoga for Gardeners and Gardener’s Yoga:

Bend

and Stretch, Dig and Grow will give you some great ideas and make your warm-up fun.

 

Source: “Gardening is Touch on Your Body,” by Tara Parker-Pope (The Wall Street Journal, July 14, 2007).

 

Successful Walking

Successful Walking

There are articles on walking in every magazine that you pick up, and I read every one of them.  I am a walker. I am a walker, thanks to my 13 month old puppy who won’t take no for an answer.  She is my very own personal trainer.

Yesterday I read an article called “Stepping Up” by Mary Anne Dunkin (Arthritis Today, March/April 2008).  The concepts aren’t new but I think we all need reminding of how important exercise is for us.   It is important to keep walking, especially as we get older, if we want to remain active and independent.

Several people have joined Miss P. and me on our morning walks because they wanted someone to motivate them to walk.  Despite their interest, we haven’t met anyone who could walk a mile without wheezing, panting and giving up.  I hate it when people give up, don’t you? 

Ms. Duncan lists five sure fire strategies to help you get started or to stick to your walking routines.  The first one is find a buddy.  This isn’t as easy as it sounds.  It is difficult to find another human at the same fitness (or lack of fitness) level that you are and even if you do, it is difficult to mesh schedules.  So what do you do?  You might consider joining a walking club through the YMCA or your local senior center, but even then it is difficult to find a time that is convenient for both of you. The best walking companion is in the world is a dog and if you don’t have one of your own, borrow one. You will be glad you did.  Your dog will walk with you every day without complaints or excuses and they will appreciate your efforts and love you for it.

The next strategy is to do something different.  Very your routine.  Find a scenic route.  Walk wherever you are.  Do your route in reverse.  Smile at everyone you meet.  Drink in the sunshine and fresh air.  Listen to a book on tape or some motivating walking audios.

Common sense should tell you that the next suggestion will be to get yourself a good pair of walking shoes.  One of the ladies who wanted to walk us was wearing pink gardening shoes. Give me a break. A pair of shoes is the only piece of equipment that you need for walking.  You can even buy shoes that will correct your balance, cater to your bunions, your weak ankles or even ankle arthritis or fusions.  You can’t walk if your feet hurt so splurge…get yourself a really good pair of shoes.

Track your progress.  Wear a pedometer.  It is really fun to keep track of how many steps or how many miles that you are walking.  It is very motivating to set goals and meet them.  You can get a simple pedometer at the grocery store or something totally sophisticated that talks to you and tells you how many calories you are burning.  Set a goal, track your progress and set goals.  No excuses accepted.  People who are serious about their exercising find the time.  My personal trainer is standing here right now.  Time to go!

To Run or Not to Run

Running is really boring.  People who run take their exercise seriously, but I hardly ever see any of them smiling.  They are dedicated though and I see them out there every day, rain or shine.  All of my favorite fictional characters seem to log at least 3 miles every day too, but how do I make it interesting?  I have found that interval training is a little more interesting as I watch the minutes count down, but is this all there is?

We all know, if our joints can stand it, that jogging or running makes for a good workout, so the real task is figuring out a way to make it safer and more interesting.

To start with, focus on form and make sure that your feet and joints aren’t taking a beating.  I have noticed that chi walking and chi running techniques, discussed on line and in the books with the respective titles by Danny Dreyer, are considerably easier on the joints.  If you are prone to shin splints, heel, hip or knee problems I think you will be pleasantly surprised if your try this.  If you are a senior they might make the difference between whether you can run or not.  At the very least it gives you something to focus on besides what hurts the most.

Some of us need a little more inspiration than running just for the joy of it.  If it were truly fun, more people would have smiles on their faces wouldn’t they?  Personally, I wear a step counter pedometer.  I mean, what fun is it if you can’t boast that you did your 10,000 steps today?  Mark Schoofs writes for the Wall Street Journal (December 1-2, 2007) “Running With the Satellites,” or using a GPS to help you track distance, speed and time.

If you aren’t into running marathons but still like to feel like you are competing, it is fun to keep track of how far you are running and how fast.  The author talks about two GPS devices that he has tried and likes.  The Adeo by MotionLingo hooks on to your shorts with a belt clip.  Connected to your Ipod a voice occasionally pipes up and tells you how you are doing.  The Forerunner 305 is like a large wrist watch.  It doesn’t talk but it registers your pace and distance.  After you complete your run you can plug either of them into your computer via the UBS Cable, to learn things like how many calories you burned, elevation gain, highest speed and the like. The numbers will give you a sense of accomplishment so if that what it takes to keep you motivated, go for it!

I keep trying, and one of these days I will get to the point where I can actually enjoy the feel of the wind in my hair.  The dog likes it and she even pretends that she is actually running as she fast walks beside me, but I think the interval part and the gasping for air part still have her a little confused.

Seniors and Exercise

Seniors and Exercise

Unless you absolutely refuse to think about it, everyone knows that exercise is important for general well-being.  Seniors also know that is takes longer and takes a considerable amount of work just to maintain the status quo.

Kristi Essick did an article called “Weighty Issues,” for The Wall Street Journal (Saturday/Sunday, February 3-4, 2007) about seniors and the importance of strength training.  For the older adult to stay fit and active you must figure in 30 minutes of walking three times a week, a bit of stretching and lifting small weights twice a week.  Strength training can mean the difference between ending up in a nursing home and in enjoying an independent lifestyle.

Inactivity leads to osteoporosis and sarcopenia (age related skeletal muscle loss).  The author discussed an interview with Dr. Karl Knopf about his book (Weights for 50+) where he talks about growing strong but not old.  Strength training can help you live independently as long as you live.  There is considerable evidence that a combination of cardiovascular and strength training exercise can contribute to a longer and a healthier life.

At each period of your life you exercise for a different reason.  Young people exercise to look good.  Middle agers exercise for health and older people exercise for function.  Avoid injuring yourself at all costs.  If you have a chronic condition, start out working with a therapist and with the blessings of your physician, of course.

Strength training doesn’t mean you have to lift weights at the gym.  He mentions that it also doesn’t matter where you start as long as you increase the amount on a regular basis.  If you start out just lifting a magazine, that is okay, but keep increasing what you lift until you can lift “War and Peace.”  Anything that works the muscle, whether weights, exercise bands, machines or doing water exercises is considered strength training.

Which is most important cardio or strength training?  Cardio is one part of a complete workout, but it is strength, balance and flexibility that play a huge role in your ability to care for yourself.

Do it all!  Strength training twice a week, aerobic exercise three times a week (walking will do), and don’t forget to stretch.  If you like the water, something fun like a water aerobic class is a combination of resistance and of aerobic exercise.

Do you have to go to the gym?  He says no.  You can do strength training at home.  Do 20 minutes of walking, 20 minutes of lifting and 5 minutes of stretching.  Yes, golf, biking and swimming counts.

Resistance Exercises from a Sitting Position

Terrie Heinrich Rizzo writing for Arthritis Today (January/February 2008) talks about an exercise program that is perfect for those with painful joints or for people just starting a new fitness program. 

Committing to an exercise program is serious business.  You just don’t wake up on New Years Day and decide that you are going to walk two miles every single day or that you are going to the gym to start a serious weight lifting program.  You are much more likely to succeed if you start slowly and treat your body with respect. 

You can start out by   doing a chair routine.  Terri pictures a series of chair exercises using an elastic resistance band.  You can adjust the length of the band so that you feel a slight resistance while moving through range of motion exercise for various parts of your body.  Details for 6 different movements are demonstrated.

FirstStreet (www.firststreetonline.com) advertises a resistance chair exercise program.  You remain seated while doing a full-body workout without having to worry if you have balance or stability issues.  This is a little more sophisticated than just sitting in a chair with a resistance band, but the principle is pretty much the same and you might feel more serious about exercising if you have equipment designed especially for that purpose.

Another option is your nearby senior center.  Certified instructors give exercise classes that are fun and designed for your fitness level.  If you prefer exercising at home you can go to my favorite fitness catalogue by Collage Video (www.CollageVideo.com) and find exercise videos in every category.  For starters think about Stress-Free Exercise for Arthritis, a Chair Dancing Series and one called Sit and Be Fit. The Sit and Be Fit Specialty Series goes another step further so let’s get started!

We have New Year’s Resolutions to make. 

Workout Gear

Workout Gear

Someone finally wrote an article about workout gear that I can relate to.  Surprisingly it was based on an interview with a model named Gabrielle Reece.  This lovely lady was also a professional volleyball player, in addition to being a fitness entrepreneur and a model. Rachel Dodes wrote about “Tricks of the Trade” for the Wall Street Journal (Thursday, November 29, 2007) based on an interview with Gabrielle Reece.

I shouldn’t admit it but I mostly wear baggy sweat pants and an oversized tee shirt when I go to the gym.  Why bother, I figure, when I am just going there to work up a sweat anyway.  I will even confess to discovering that my tee was inside out one day when I was toiling away on the treadmill.  How “not cool” is that?  But still, the article written by Rachel Dodes make a lot of sense and I am actually thinking about putting fitness gear on my Christmas list.

To start with she says she wears mascara to make herself feel more feminine.  I don’t know about that, but then again you do spend a lot of time in front of the mirrors (supposedly admiring your form) at the gym so it wouldn’t hurt.  She also mentioned that wearing a stylish outfit is motivating and is more apt to get you into the mood for going to the gym on those days when it is a real drag.  Gabrielle wears colorful tops with thick black yoga pants that fit smoothly.  She likes thicker material because it isn’t as revealing (fancy that).  She does emphasize that you get what you pay for and it is better to have fewer but better items.

I was impressed that she mentioned choosing tops of the tank style with higher necklines, so that she wasn’t revealing any cleavage while lifting weights.  Comfort is everything so pick tops that don’t dig in or pull too much.  She recommends wearing clothing that suits your body type rather than opting for the latest fashion trend.

She feels that many people, especially us older gym goers, cover up too much.  Be comfortable and look good is her motto.  So what if you are 50 or more.  You should be so proud that you are taking care of yourself!

Home Gym Equipment

What does it take to get you in the mood for exercising?  As we get older it takes considerably more of our time and our energies to keep in shape.  Many of us need to be surrounded by like minded individuals in order to perform, but if time is a big issue for you a home gym of some sorts may be the answer for you.

I like going to the gym but hate that I have to factor in transportation time in order to get there and let’s face it, getting there is the hardest part of the whole routine.  Even in retirement, we are time conscious, not to mention that it takes more time every year just to maintain our status quo.

Home gyms are the ideal solution, but will you exercise at home?  Can you find home exercise equipment that is affordable and good enough to be used for something besides an expensive clothes horse?

Exercise equipment manufacturers hope so as they endeavor to encompass the needs, interests, ages and aches of an aging population.  Richard Seven writing for the Seattle Times (Tuesday, May 22, 2007) looked at some of the new home adaptable exercise machines and factored in how they will appeal to junior as well as senior exercisers.

Keeping fit should be a huge priority in your life.  This means not buying the first piece of equipment that you see and it means not buying the cheapest piece of equipment that you see.  The author gave a rather sound list of things to consider.  Try the piece of equipment out and be satisfied with the answers to your questions.  Make sure that you have room in your home so that you can put it in a room where you will actually use it.  How much you spend will depend on how much you are going to use it.  The article features high-end models but if you aren’t an avid user check out less expensive options.  The machines that you buy should fit your fitness goals and capabilities. Are you going to use it faithfully and will it continue to challenge you?  Only you can answer those questions. 

The first machine reviewed is the TR33 Treadmill by Sports Art Fitness (www.sportsartfitness.com) for $4,200.  Expensive yes, but if you have ever purchased a cut rate treadmill you already know that you won’t like it and you won’t stick with the program.   What makes this one special, besides the price tag?  How does and adjustable platform that you can electronically soften with the push of a button sound?  Quick start functions with 5 programs from interval to hill.  It allows you to target and maintain a workout within a desired heart rate and has an oversized running deck.

Technogym’s Cardio Wave (www.technogymusa.com).  A new version of the elliptical that lets you move up and back as well as laterally.  So far, it is only seen in gyms but watch for a home version in the near future.  You can work various muscles based on where you position yourself on the machine.

Bowflex SelectTech 1090 Dumbbells (www.nautilus.com) is a space saving take on the old fashioned free weights.  You can alter the weights from 10-90 lbs with the turn of a dial and only takes up 2 linear feet of floor space.

Precors AMT 1001 (ADT stands for Adaptive Motion Trainer) can be seen at www.precor.com and is a new form of low impact cardio equipment.  This machine is designed for people looking for a low impact but intense fat burning workout and will be seen in gyms shortly, but watch for at home models to surface.  This piece of equipment adapts to your choice of stride length from jogging to cross country skiing.

The last machine discussed is the Vectra VFT Functional Trainers and is designed for a wide range of functional resistance movements, and is a good all purpose piece of equipment.

Sound tempting?  Remember we aren’t talking about a clothes horse here; we are talking about serious exercise equipment.  Decide how serious you are about this home gym scenario and buy the best that you can afford.

Laugh Your Abs Away

Laugh Your Abs Away

I always roll my eyes when the receptionist at my fitness center say’s “enjoy your workout.” Yah, as if that’s going to happen!  I don’t dislike my workouts but I would never classify them as fun things to do.  Needless to say I was intrigued by the mini article in the Competitor magazine (November 2007) that described the Laugh Away series by Kerry Beard.

Kerry Beard has created a series of exercise DVD’s based on the benefits of laughter.  People often look unhappy when then are working out.  Have you ever noticed the pained expression on the faces of runners as they pass you by?  The goal of this series it to provide the opposite experience by replacing that frown with a laughter filled workout regimen.  Laugh Your Abs Away is the first in a series of exercise DVDs.

I haven’t actually tried this technique but I did watch the sample video on www.laughawayseries.com and it really did look like they were having fun.  Laugher is contagious and anything that will make exercise fun sounds good to me.

Skating for the Rest of Us

Skating for the Rest of Us

I love to skate, so of course I was all ears/eyes when I heard/read about a review of Inline Skates for “Newbies and Klutzes” by Anjali Athavaley (Wall Street Journal of Thursday, October 25, 2007).

Because I didn’t learn how to skate until I was 59, I wasn’t about to invest in a really expensive toy, and to me $239.99 (which seems to be the standard price for the new models) sounds expensive.  After 4 years I still consider myself to be a “newbie and a klutz” and yes, it took me 3 years to learn how to brake comfortably so I think I know what I am talking about.

I came up through the ranks.  I started out with a $20 pair of skates from K-Mart and then graduated to a few more expensive hand-me-downs from my daughter.  I wouldn’t recommend that route though because the cheaper skates gave me blisters every time I wore them.  I guess the fact that I was willing to put up with blisters was proof that I really loved the sport. I would skate, get blisters, wait for them to heal, wrap my ankles in moleskin, and skate some more.

My first “real skates,” which I still have, are by Salomon and I paid $150 for them.  They felt so good that I thought I had died and gone to heaven.  Now, a new wrinkle has appeared and this article talks about skates that market themselves as being easier for beginners to roll over bumpy ground.  They are talking about larger wheels, more padding to keep you from getting blisters and drawstrings to let you tighten your skates with out re-lacing them. I haven’t tried any of these but I must admit that I am interested. Let’s take a look:

K2 T: Celena (in pink and gray) for the ladies although it mentions that the wheels allow you to roll fast (I’m not sure that is a good thing for the newbie or the klutz as I still breeze a long at a slower but reasonably respectable rate) but take a look at (www.k2skates.com).

K2 Moto 90 for men.  It says they roll easily on rough terrain.  It does mention that they are a little heavy which makes skating backwards awkward (like I am going to worry about that).  Check www.K2skates.com for retailers.

Rollerblade Activa 4.0 for women boasts about being light weight and simple to maneuvers (www.rollerblade.com ).  Rollerblade Crossfire 4.0 is for the men and boasts drawstring closures and rolls smoothly.

Sign me up for this one!  World Class Skate EZ Terminator Two Wheel Inline Skate with Dual Braking System costs $297.77 (I may have to save my pennies for this one) by (www.worldclassskate.com).   This one comes with a hand brake that attaches to a belt around where waist (they do mention that if you are skating fast it can cause your body to jolt forward).  Expect some stares--the skates are connected to the belt via cords that run up the backs of your legs and have two wheels instead of four.

 

Skating out of doors is unbelievably cool.  I hope you will get over your fear of falling and give it a try no matter what your age.