Fitness After Fifty

Aerobic Exercise/Senior level

 

What does aerobic exercise mean anyway?  When I think of aerobics I think of all of those frantic classes that I have watched but have never been tempted to join.   I am not particularly well coordinated plus I hate young instructors shouting about “feeling the burn” and then there is that loud music.

 

Generally speaking, anything that gets the heart going is an aerobic exercise. Aerobic exercise causes the body to use oxygen and create energy.  Walking, cycling or using a stair stepper will work just as well, for our purposes, as the wild gyrations of the younger set.

 

Betsy Nagelsen McCormack reminds us in Fit Over 40 for Dummies that you can mix and match your aerobic exercise so that you don’t need to feel guilty if you head into the hills for a hike instead of going to the gym. She also reminds us that we should be doing something aerobic 3-5 times a week for 20-60 minutes each time.  The trick is elevating your heart rate into a “training zone” which requires a little concentration. A gentle stroll probably isn’t going to do the trick unless you are grossly out of shape.  There is a mathematical formula for calculating your heart rate to the nanosecond but generally speaking at age 50 your target range is between 103 and 146, at age 60 it is 95 to 127 and at age 65 it is 92-122. 

 

You can check your pulse the old fashioned way by counting your pulse rate manually but getting a wrist watch heart rate monitor is much more fun.  You can also use a handheld pulse meter, which you just hold in your hand or stick in your pocket.  Your goal is to get your pulse rate into that target range and keep it there for at least 20 minutes.

 

The AHA recommends moderate aerobic for those under 65 (such as walking, light jogging or other exercise for 30 minutes a day), five days a week as one option.  The other option is to substitute a more vigorous form of activity (full-out jogging or something strenuous enough to cause rapid breathing and a substantial heart rate increase) for 20 min, three times a week.  For folks 65 and over the parameters are the same except you need to add a strength-training and balance exercise program to the mix.

 

 Which is better; the more frequent moderate workouts or the more vigorous workouts?  I kind of like the idea of only committing to three days a week, but studies actually show that slow and steady is as good or even better in the long run.  Ergo:  Moderate exercise, such as walking is just as good as the more intense workouts.

 

The bottom line is that if you want to stay out of a nursing home, the best approach is to stay physically active and fit.

 

 

What Happens When the Body Ages?

 

The hardest part of getting older is accepting the body changes that Mother Nature dishes out to you in your forties, fifties, sixties and beyond.  A midlife crisis is absolutely nothing compared to the crisis that faces you every single day as you work your way through this most challenging period in your life.

 

Loss of hair, graying hair, crow’s feet and age spots are depressing but nothing compared to changes like sluggish metabolism, weight gain and loss of muscle mass.  As you age, you lose muscle mass.  As you lose muscle mass your metabolism slows and as metabolism slows you gain weight.  How is that for a never-ending cycle?

 

It is now necessary to exercise religiously to keep the ravages of time at bay.  The older you get, the more time it seems to take to maintain the status quo.  Studies show that the natural progression of aging is accelerated by disuse.  If you stop exercising your muscles your heart rate increases and the body starts acting “old.”  If you stimulate your muscles by exercising they will respond, but if you don’t, the body starts to shut down.

 

Keeping fit is the key to maintaining physical independence as you age.  Your fitness program may have to be modified but there is no reason that you can’t remain reasonably active and enjoy the benefits.  A rule of thumb is doing some aerobic work for 20-60 minutes three times a week and strength training twice a week for a similar amount of time.

 

The metabolic rate decreases by 2% for each decade after age 30 (doesn’t look too good for us 60 something’s does it?).  Most people after the age of forty feel pain and wear and tear on their joints.  The key is to start looking (even at this youngish age) for some non-weight bearing workouts and of course it is time to decrease the amount that we eat.  Injuries happen.  Seek professional help and heed their advice. The real key is to prevent the injury from happening in the first place.  This sounds like a great plan but it isn’t as easy as it sounds. It is difficult because we are not ready to admit that there are some things that we just can’t do any more and we push ourselves until it hurts. 

 

People are living longer than every before and because of modern technology we have been handed an additional 10, 20 or more years of life.  In order to have the strength to enjoy this gift you must take care of your body by exercising, eating properly and getting enough sleep.  Refocus your fitness plan and work hard to maintain a healthy, productive and independent lifestyle.  It may be a little more time consuming but we are talking quality of life here.

 

Exercise Clothing for the Fifty Something

 

I have touched on the topic of exercise clothing before, but as I enjoyed the recap presented in Fit over 40 (Betsy Nagelsen McCormack) want to share some of her words of wisdom.  Half the fun of exercising is looking cool doing it, so go ahead and indulge your passion with some new fitness fashions.  I still haven’t gotten past the tee shirt and sweatpants routine, but now that new products under the guise of “lifestyle workout wear,” have arrived on the market I just might be tempted.  You can wear the same outfit on the way to the gym, while you work out, and when you stop at the grocery store on the way home.

 

Fitness clothing manufacturers have come up with some new materials that wick away sweat and moisture so that you don’t arrive at the store in a sodden state.  The good news is that just about everyone looks good in these outfits.  So what do you need?  How about bike shorts, tank top and a sports bra?  Simple enough don’t you think, although you might be more comfortable in longer pants if you are headed out into the world.  Buy workout clothes that you feel comfortable in.  To me this is tees and sweats but I might be persuaded to buy something that looks interesting if this idea of ‘lifestyle workout clothing’ is really true, because I do spend a lot of time either coming or going from the gym or the dog park.

 

Betsy recommends having two pair of workout pants, at least two sports bras (and perhaps a tank top to wear over them if you are less than perfect), and she encourages you to indulge in bright colors because you feel better if you look better.  The best piece of advice is to look as your fitness clothing as an investment because it is easier to stay in shape if you look good.

 

The distressing thing to learn is that the muscles in your breasts loose elasticity as you age and your breasts will sag. The fat content of the breast also increases with age and while it was only 20-30% when you are younger it can reach 90% as you get older.  What a bummer!   High impact exercises such as aerobics or running make you bounce something awful and may stretch the ligaments even further.  The idea is to wear a supportive compression-type bra to keep jiggling to a minimum.  You are looking for a bra that will secure each breast and gives added support, no cleavage or overhang allowed.

 

If you workout at home you don’t have to look quite as cool, but if it helps your performance go for it!  Wearing fashionable workout clothes means that you are taking fitness seriously.  If you are jogging or walking out of door pick something with pockets to hold your keys and figure a way to attach your CD player or Walkman to your arm of your waist band.  Dress in layers, as it doesn’t take very long for you to get too warm.  When you get older you are more susceptible to temperature changes.

 

We can thank this very entertaining author for giving us permission to shop for workout clothing that is both attractive and functional.

 

 

 

 

Athletic Shoes for the Senior Athlete

 

Anyone who is serious about fitness needs a good pair of athletic shoes.  You have been dreading the words “sensible shoes,’ since you were sixteen but it is time to admit that feet, as well as everything else, change with age.  The foot begins to widen and the Achilles heel as well as the ligaments on the bottoms of the feet become more susceptible to tearing, and we won’t even talk about warts and fungus and bunions that rear their ugly heads.

 

 Proper shoes can mean the difference between comfort and discomfort, and we all know that foot pain can cripple a fitness program more thoroughly than anything else.  The foot, with its 26 bones, dozens of muscles, tendons and nerve endings take an enormous beating throughout a lifetime, so it isn’t any wonder that problems crop up as we reach “middle age”. I use the words middle age loosely because we all know that we would have to live to be 120 or beyond to be considered in the middle of anything right now, but if we do, we don’t want our feet to hurt.

 

You are probably already familiar with words like Morton’ Neuroma, plantar fasciitis, stress fractures, heel bruises and bunions.  I am personally acquainted with two of these conditions right now and have to start each day with stretching exercises and ice packs just to walk comfortably.  Your feet might not hurt right now but I can tell you from personal experience that it all happens very quickly and without warning.

 

Feet are important if you still want to be able to get from point A to point B with relative ease and enjoy the journey.  Be aware of common foot problems and treat your feet kindly (a.k.a. prevention):

 

• Keep your weight down
• Avoid over exertion during exercise sessions
• Avoid concrete and asphalt (try jogging on grass or along trails rather than on asphalt of cement)
• Learn good walking, jogging or running techniques
• Wear shoe inserts (insoles or orthotics) for support and cushioning
• Wear good shoes

 

Choosing the right athletic shoe is rather mind boggling.  Your favorite sporting goods store will have walls, shelves, and racks full of shoes for every sport imaginable.  Hopefully you can find a salesperson who is also an athlete to help you wade through the maze.  Much research, done by shoe companies, has gone into injury prevention and impact cushioning.  However, independent research has concluded that there isn’t much difference as far as feel and performance when it comes to different brands, so a little research and judicious shopping will be required on your part.  I have read several newspaper articles lately and both concluded that price is not the best indicator of quality in an athletic shoe.  If money is no object, go ahead and buy the name brand advertized by your favorite sports star, but many of the less expensive brands or models are perfectly adequate for your purposes.

 

There are tennis shoes, basketball shoes, running shoes, walking shoes and cross-training shoes.  Cross training shoes are the newest addition to the exercise shoe family.  They are versatile and more economical than buying a different shoe for every sport.  They work well for running, walking, racquet sports and fitness training.  Cross trainers are good for sports in general but I will be the first to admit that I really love the shoes that I bought for running better than anything else that I have ever put on my feet, so buy the shoe that is right for what you want to do. In general you will find that running shoes are more flexible, walking shoes are sturdier, court shoes have more side support and hiking shoes grip terrain better.  If you perform the same activity more than three times a week, buy a shoe specifically for that activity.

 

Athletic Shoes should fit like a glove.  Athletic shoes should never be uncomfortable.  You should be able to find a size and a brand that meets your specifications.  Follow the recommendations as to how often you should spring for a new pair.  It is common among people who exercise to go too long before buying new shoes.

 

Take care of the shoes that you have.  As you know, it doesn’t take long for hard working sweaty feet to ruin a pair of shoes.  Always use dry absorbent socks and let the shoes air out after your workout.  If you use inserts, get the kind that can be removed and washed often.  Sprinkle talcum or medicated powder in the shoe prior to wearing and keep the outside of the shoe conditioned with special preparations for athletic shoes.

 

Most importantly, especially at this stage in your lives, is to remember that the primary function of the workout shoe is to cushion and protect your feet, as well as protecting your ankles, knees and hip joint from injury.  Take a little extra care when choosing your athletic shoes and your body will thank you.

 

 

 

Baby-Boomers (The Fitness Generation)

 

Spurred by rising blood pressures and increasing cholesterol levels, baby-boomers are taking their health in there own hands.   Baby-boomers have been used to the very best all of their lives, but now thickening waistlines, acid-reflux and high blood pressure are making them wake up to the realization that they need to change.  They may not feel old but they are starting to notice that subtle body changes are occurring….rather like puberty but in reverse.  For boomers, health and nutrition are suddenly more important than ever if they expect to stay younger thinking and energetic longer.

 

An entire generation is looking at food and exercise as a way to make them feel young.  They have traded Tang for fortified orange juice as they look for ingredients that can help lower cholesterol and build strong bones.  Health and nutrition concerns of people in their 40’s become quite different as they approach 50, 60, and beyond.  As you get older you need to make your calories count.  In general you require a low fat diet with adequate protein, plenty of roughage, less salt and high calcium.

 

Whether you are a baby-boomer or one of those born just prior to that generation you are probably not seeing yourself as old in the sense that your parents were old.   Seniors today will admit that they are no longer 25, but want to be the very best that they can be at 50, 60 and beyond. They want quality of life.  They want to look and feel good and they want to fight the effects of aging every step of the way.

 

Bookstores and grocery stores are now filled with how-to books about foods and exercises that promise to keep minds sharp, arteries clear, bones strong and joints pain free.  Do not stress too much if you feel that all if this knowledge came to you on the late side.  Studies now show that your lifestyle can add or subtract years from your life and it is gratifying to know that it is still not too late to start.  Damages from a lifetime of indulgences can be erased in a matter of 3 years.   Within 3 months of changing your eating and exercise habits you should be able to notice a measurable difference.

 

Fitness programs for our generation are centered on low and no impact exercises, as they focus on new ways to save wear and tear on the joints while still delivering a high energy workout.  The focus is now on health, overall fitness and quality of life.  Baby-boomers are turning to exercises that target balance, coordination, small motor flexibility and posture improvement.   Nutrition, strength training and cardiovascular conditioning are all being recognized as important components in a complete fitness program.  It is up to you to take charge of your future if you want to remain active, healthy and independent.

 

Senior Workouts: Let's Get Physical

 

I finally read an article about physical fitness that talks about seniors of the baby-boomer ilk, and focuses on more than tight abs and toned thighs.  Mary Carmichael wrote an article about how baby-boomers changed the focus on fitness forever (Newsweek, May 14, 2007), and even though written two years ago it is perfectly relevant today.

 

As their “golden years” approach, seniors are heading back to the gym in record numbers.  Having grown older during the years of Jane Fonda, Suzanne Somers and Richard Simmons they are now overhauling the entire concept of working out with a whole new approach to exercise.  Fortunately, gyms are recognizing the interest fostered by our generation and are catering to folks in their 40’s, 50’s, 60’s, and beyond.  They are getting away from the hard core exercise equipment and beefing up group activities that are gentler on the joints (water aerobics) and the psyche (tai chi and yoga).  There are new exercise devices like foam rollers, stability discs and exercise balls that emphasize agility and balance over aerobics and bench pressing.

 

Hard as it is, the boomers have accepted that they aren’t going to stay young forever.  The latest workout crazes are centered on putting health before beautify.  Instead of exercising to look cool, it is more about enjoying life and keeping the pain factor to a minimum.

 

The baby-boomers were the first generation to be really into physical fitness.  We were around when President’s Council on Youth and Fitness measured the fitness of American kids and found us quit remiss, and set about revamping school physical-education programs.  Well it worked. A whole generation of graduates laced up their jogging shoes and the first major fitness movement evolved.  Jane Fonda exercise videos, Richard Simmons and his golden oldies, the Bowflex, the Nordic Track, kickboxing, yoga and Pilates were born.

 

Now, of course, we are noticing that the people doing the exercising are finding that while the spirit is willing, the legs and arms don’t always comply.  The muscles are aching and the knees are blown. At 50 or older we are discovering that we can’t run as fast, leap as far or lift as much as we used, and we are injuring ourselves all of the time.  This is a whole new concept and the pain factor is driving this latest fitness fad more than anything else.

 

There is still a way to feel the burn without feeling pain.  Trainers are cautioning people to start low and go slow while reaching for higher levels of physical fitness.  Hard as it is to admit, we have to concede that we may not be able to reach the peaks that we did when we were younger.  Boomers have also changed the type of exercises that they are doing as they focus on balance and overall strength.  Much of the new equipment looks more like those found in a physical therapist office.  Recumbent bikes, tai chi, and the old standbys like golf, swimming and tennis remain as popular as ever.  Personal trainers remain popular as seniors find that they need help navigating the new workout equipment as well as welcoming the support and encouragement.

 

What do you think?  Can you admit that you need to revamp your exercise programs to take your new (older) body into consideration?  Your body will thank you and you will remain active and independent well into your 90’s if you make physical fitness a priority.

 

Can Seniors Still Play Tennis?

 

Last week I took the plunge and signed up for tennis lessons again.  I have played on and off for years but more off than on of late because of issues related to repetitive stress injuries in my hands.  My skill level has decreased but the desire to play persists so I have decided, with the encouragement of my daughter, to try again. 

 

Granted, I am the oldest one in the class and not the best, but not the worst either.  There are still enough skills to learn to make it quite challenging and I find that a new racquet makes it a lot more fun.

 

Tennis is a low impact sport that appeals to men and women and is the l1th most popular sport in

America

for folks 55 and older.  People are retiring earlier and remaining active longer.  The new high-tech equipment is joint friendly and conditions like tennis elbow are nearly a thing of the past.  The more powerful frames make it easier to play at a higher level.  Tennis is also easy on the body and qualifies as both an aerobic and anaerobic activity.  Seniors are a motivated group who compete just as fiercely as they did in the past. 

 

The most difficult part of the game is find someone to play with, which is why I am always drawn to newspaper articles about 60 year olds training for triathlons or 77 year olds who are active in racquet sports.  Still, I have to rely on my 30 year old daughter as a playmate because my contemporaries are too afraid of getting hurt to give it a whirl.    She is taking lessons too and we would love to be good enough to be a mother-daughter doubles team.  I was encouraged by the article by Rich Myhre (Herald, January 2, 2008) about a 77 year old who is still active in racket sports despite surgeries on knees and shoulders.  Where there is a will there is a way, and wanting to get back onto the courts is certainly a good reason to spur convalescence on.

 

Tennis is fun and studies show that the boomers are the fastest-growing segment of the tennis playing population and this is likely to increase.   

Exercise Phobia's After Fifty

 

When does exercising stop being fun?  Actually, I’ve never really thought of it as being fun unless it involved playing tennis or some other game activity, but we do it anyway…or some of us do?  What keeps you from exercising?

 

The four external variables for women seem to revolve around family demands, lack of interest, lack of energy and inability to find an exercise partner.  Other reasons center on fear of injury and/or the aches and pains associated with exercise.

 

Fitness after fifty is a challenge as we have more to deal with than tight buns and toned thighs.  I recently read an article put out by the

American

Academy

of Physical Medicine & Rehabilitation about the barriers that you face as you strive for fitness after the age of fifty.

 

The first obstacle mentioned was declining strength.  It is difficult to admit but muscle strength does decrease as you get older and you are probably noticing more of a fatigue factor already.  It was suggested that you might try doing more repetitions with lighter weights rather than trying to increase the amount of weights that you use in gym activities.  You may also enjoy doing exercises that emphasize endurance (biking, swimming, walking) more than those that require great strength.

 

Another tough pill to swallow is facing that you have developed arthritis or some other conditions that make moving difficult.  Numerous studies show that exercise is actually good if you have arthritis so instead of suffering alone consult your physician about exercise therapy.   Water exercise programs are especially good choices as the water supports the bones and helps loosen stiff joints.

 

Surgery always slows you down too, but doctors’ start pushing physical rehabilitation within two days after even major surgeries so no excuses. I thought it was interesting to learn that you lose strength twice as fast as you gain it back.  I always suspected as much but hearing someone else say that is comforting. So, don’t be surprised if time off makes it difficult for you to regain your previous fitness.

 

If you have a history of inactivity, look for classes that stress functional exercises (those that mimic activities of daily living are more effective for you).  Even chores like moving wet laundry to the washer one piece at a time can be used to increase strength and flexibility. 

 

Chronic pain and inflammation is not unusual for older exercisers.  Pain and inflammation of your joints associated with arthritic conditions may be something that you have to live with.   Don’t give up on your quest for fitness.  It is more important now than ever before.  If chronic pain or other medical conditions are preventing you from realizing your goals, it is essential that you consult with your medical team in order to build a realistic and effective treatment program.

Tai Chi (fitness after fifity)

 

I stumbled on three articles about Tai Chi this last week, which must be an omen, don’t you think?  My only exposure to Tai Chi has been in the form of a video exercise tape and I can remember thinking that it was too difficult for me, but after reading further I am thinking that I just picked a lesson that was too advanced.  I do not have a natural sense of rhythm so I discourage easily if coordinating hand and foot movements are required.

 

Tai Chi, I’ve discovered, is not just a granny martial arts form.  Studies show that Tai Chi is good at any age, so unwrinkled your noses and let’s start looking at the big picture.  Exercise for people over fifty changes focus points.  You are no longer just thinking about six-pack abs and a tight backside.  Instead you find yourself struggling to boost your heart health, relieve pain, reduce stress, improve balance and strengthen bones.

 

Tai Chi is a series of slow, relaxed, and gentle movements but it still addresses the key components of fitness (muscle strength, flexibility, balance and aerobic conditioning).  It is, they say, the perfect activity for the rest of your life.  Best of all is the news that you can jump right in, even if you aren’t in the best of health or the best of shape.  Tai Chi is a low-impact, slow motion exercise.  You go through a series of motions that are named after animal actions or martial arts moves.  

 

The movements are circular and never forced.  The muscles are relaxed, not tensed.  The joints are neither fully extended nor bent and the connective tissue is not stretched.  That doesn’t sound like your usual exercises at all does it?

 

A class will include a gentle warm-up to loosen your muscles and joints while focusing on your breathing and your body.  The forms (sets of movements) may include as few as a dozen movements in a short form or as many as several hundred in a long form.  The short form uses smaller, slower movements and is recommended for beginners and seniors.

 

At our age bone density is a big factor.  Studies show that those who practice Tai Chi have stronger bones, and because it is a low-impact exercise there is a lower risk of injury than with other forms of exercise.  Balance and fear of falling is another huge issue as we get older.  I have already noticed that my balance isn’t quite what it used to be and I find this rather frightening.  Proprioception (the ability to sense the position of one’s body in space) decreases with age.  Tai Chi is one way to help you re-train this sense.  Studies show that even people who have had strokes can regain some of the balance loss by practicing Tai Chi.  Tai Chi done on a regular basis can reduce the risk of falls and subsequent injury.

 

I know, you don’t think you are ready for this kind of preventive exercise yet, but if you also factor in improved circulation, flexibility, posture, blood pressure, stress reduction and osteoporosis prevention it might not be such a bad idea.  You don’t have to run 4 miles every day or kill yourself doing a spin class in order to reap some rewards.  Besides it looks kind of cool and I am almost certain that are some cute yoga/tai chi outfits to indulge your fashion sense.  I am thinking that I will give Tai Chi another try.  It is probably one of the only exercises that I indulge in that doesn’t make me hurt somewhere.  Are you ready to join me?

 

 

Sports bra's for the older athlete

 

Over-fifty athletes wear sports bra’s too.  I really love my sports bra and it is comfortable enough to wear all day, with one exception.   The exception being that it is nearly impossible to get on.  I am over fifty, well over sixty is more like it, and it isn’t quite as easy to contort my arms over my head and down my back in order to uncurl the back of it and pull it down smoothly, especially when my body is damp from the shower.  I can’t be alone here can I?

 

This dilemma led me to a good article in Runner’s World magazine that evaluates a number of sports bras.  They talk about cooling and wicking and being appealing and enhancing assets and that kind of thing (which isn’t exactly what I am worried about as I lumber around the neighborhood with my dog, or reel out a few miles on the treadmill), but only a couple of them addressed the easy of getting them on.

 

I really don’t want to pay $45-50 dollars for something to sweat in but I will mention a few just in case you are, and perhaps someone out there can help me out in my quest.

 

I had to laugh at the description of the Champion’s O2Cool Double Layer Tank top because it talks about having four straps to figure out, which is quite an event even though she said that the struggle was worth it.  I have a swimming suit like that…there are some days when I can’t get it on at all.

 

New Balance Bonita Run Crop boasts of a bottom band to hold it in place and mentioned shoulder straps with hooks that make slipping off the bra after it is sweaty but didn’t mentioned getting it on in the first place.

 

I finally found one by Under Armour’s Heatgear Endure D that mentioned the ease of getting it on properly, with a zipper.  It also mentioned a cross-back design that had enough room for a heart rate monitor.  This bra is designed for larger sizes, which category I am not, so paying $50 wouldn’t be in my wheelhouse either.

 

I still haven’t solved my problem but I recommend this article in Runner’s World; Sept2008, Vol.43 Issue 9, p127-130 for some ideas about real sports bras for serious runners.  I guess I just am not serious enough!