Fitness After Fifty

Senior Fitness: Winter Walking

Winter is the time when outdoor activities (walking/jogging/running) need to be approached with a certain amount of trepidation. However, an avid outdoor person will not be deterred.   My dogs, for example, will not take “no” for answer so I generally find myself out and about whether it is raining, snowing, or somewhere in between.    Hidden roots, sodden leaves, a layer of frost on the trail all make winter walking a bit dicey. Thoughts of a fall are never far from my mind. Wearing the right shoes, stepping carefully and controlling my beasts are my first consideration.   

I generally see the same half dozens walkers and runners out enjoying the fresh air; they seem sure footed and brave as they clip purposefully along and I am jealous.  I think I am more afraid for them than they are for themselves but perhaps that is a senior thing.

You can walk in any weather, but be careful and take proper precautions. Be sure to wear a hat.  Despite a full head of hair, or not, you might to surprised to learn that much of your body heat is lost through your head.  Dress warmly.  Use thermal materials and/or fleece to keep you warm.  Keep in mind that winter weather can hold many surprises, and it can change rather quickly.

Even a warm jacket doesn’t reach far down enough down to keep your legs warm.  Be sure to wear an extra layer (long underwear or a pair of leggings) to keep your legs warm.  No tight spandex here; your clothing should be loose enough to allow for wearing several layers. Pick your route so that you are walking into the wind at the start when you are still warm. On your return, the wind at your back will feel less chilling.

Be careful walking outside when it is slippery. Use a walking stick with an ice pick tip if you are the least bit fearful of falling.  You might feel more confident if you have soles with little spikes imbedded in the rubber (these can be slipped on over your regular shoe and easily removed if the pavement has been cleared).

Walking is a great aerobic exercise but it is harder to maintain a fast clip during inclement weather. This is the time when you might want to move indoors (mall walking, treadmills, or even walking in your living room with a fast paced walking video), but if you enjoy the thrill of walking/running when it is cold, crisp and beautiful out, by all means go for it.  Dress appropriately, try to avoid areas where snow, ice and wet leaves accumulate, and pay attention to the ground in front of you.  Bundle up and enjoy.

 

 

 

Senior Fitness: Water Jogging

 

Not all seniors end up with health problems that require them to change their fitness programs, but enough of us do to make it worth mentioning.  I see seniors jogging in my neighborhood all of the time and it makes me jealous.  I actually enjoyed jogging, or at least I enjoyed the challenge.  It was fun because I could measure my improvement in a tangible way.  I worked up from doing tiny little intervals to more than 4 miles at a stretch and found it very self motivating.  I had to give it up when foot problems refused to clear up, and my doctor just told me there wasn’t any quick fix.  I do a few intervals on the treadmill now, but it isn’t quite the same and I miss it. Will I ever be able to jog again?

 So, what’s next?  I am not ready to give up a good stiff fat burning or cardiovascular workout, but I am wondering if it is time to try something new.   Research tells us that jogging in water might be the answer. They say you can burn the same number of calories and strengthen the same muscles as land jogging, but it is “easier” on the joints.  I haven’t tried water jogging yet but it sounds interesting.  I would love to hear from anyone who has converted from land to sea, so to speak, to hear what you think.

An article by Jeanine Detz for Shape magazine (www.shape.magazines.com) piqued my interest.  Look for her blog at http://shine.yahoo.com/blogs/author/jeanine-detz-working-it-out-shape-magazine-ycn-1327843/

 I am not sure I believe that water jogging would be super simple and fun, but not everything is fun and that would be okay if it does the job.  The author recommends a buoyancy belt, which sounds better than the balloon noodles used in aerobics classes.  Water jogging is done in the deep end of the pool.  The belt supports you while allowing you to sink to chest level. The interesting part is that your feet do not touch the bottom as you jog in a normal fashion.

Even if you have decreased leg strength, poor coordination and joint pain, the buoyancy of the pool means you can work freely.  Jogging, aerobics, stretching and lap swimming are possible for people who would not be able to exercise on land.  Do not be discouraged if your legs just kind of hang there at first, nobody said this was going to be easy; the first months of land jogging weren’t a piece of cake either. Exercising in the water is a good choice at any time of the year.   Get the okay from your physician and check with your local YMCA/YWCA for aquatic programs that cater to people who crave exercise but can’t quite do what they used to.

Jogging or Walking: Is One Better Than The Other?

 

Walking is probably the easiest and one of the best ways to incorporate exercise into your daily routine.  Walking is easy to do and no special skills are necessary.  You can set out for a casual stroll (30 min mile), a little faster when you are in a hurry to get from point A to point B (perhaps a 20 minute mile), a brisk walk (probably 15-20 minute mile) or a power walk, which amounts to at 12 to 15 minute mile.  There isn’t much difference between power walking and a slow jog, so personal preference will determine which method works best for you.

 

Many people are reluctant to ratchet walking up to that next level because of fear of injury, although personally I had more pain issues when I was learning how to power walk than when doing a slow jog.  Perhaps I was doing something wrong?  Jogging is another form of exercise that requires no special skills or equipment, but it does burn a few more calories.  Running burns about twice as many calories as walking and that alone can be an enticement.  Kids run everywhere.  Kids never walk when they can run.  When did running stop being fun and when did it get so hard?  If you tried to run somewhere right now, the chances are pretty good that you could only do ¼ of a block (or less) without gasping for air.  As we grow older we move less and exercise becomes quite a challenge. 

 

Jogging is quite a challenge if you haven’t done any running for awhile.  The first time you put on your running shoes and go out there you may only be able to jog a few tenth of a mile, but each time you go you will be able to do a little bit more.  It is quite a thrill the first time you log a mile or two without stopping.  It gives you quite a feeling of accomplishment. 

 

You are probably wondering how you can do this without getting discouraged.  The key is a technique called interval training.  Prevention Magazine (July 2009) ran an article by Marianne McGinnis about a run/walk interval program.  You can start as slowly as running for 1 minute and walking for 3 minute intervals and build up from there.  What could be easier than that?

 

 The key to injury proof jogging/running lies in a relaxed posture and a slightly forward (from the ankle) tilt, landing mid-foot (unlike the heel to toe motion of walking), shortening your stride and picking up your feet.  The best technique is one developed by Danny Dreyer of Chi Walking and Chi Running fame.  Chi Running/walking was developed to teach runners/walkers how to exercise without injuring themselves.  If you want to power walk or run but find it is uncomfortable for you, it is because you aren’t doing it properly.

 

Another article in Prevention (April 2009) by Chris Feytag, addresses joint friendly jogging.  She stresses listening to your body and running on softer surfaces like gravel, dirt and asphalt rather than concrete.  Another way to keep the knees healthy is by strengthening the shock absorbing quad muscles by doing some target exercises.

 

Walking is perfect in its own right, but if you need a little more physical or mental stimulation it might be worth your while to try jogging, or continue on doing a combination of walking and jogging.  The interval plan is designed to be especially safe for people over 40.  You gradually increase your running time, which allows the body to adjust without aches or strains.  The article mentioned that people using this kind of workout reported that they enjoyed their workouts more than when they just walked.  I started out using Kathy Smiths Walk Fit audio where she talks you through 3 minute intervals.  It is rather difficult having to look at your wrist watch every few minutes to determine what you should be doing.  I also read about an interval timer by (www.gymboss.com). You clip the timer to your waistband and it will beep, vibrate, or both when it is time to speed up or slow down.

 

Whether you walk or jog is up to you.  The important thing is get mo

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!

 

 

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.

Running After 50

Are you too old to start, or resume, running after you cross the 50 threshold?  I am sure that you have fond memories of jogging/running at some point in your distant past, and the thought probably crosses your mind that you might like doing it again.

What is different this time?  Well, you are older.  Jennifer Pirtle wrote an article called Run to Lose for Heart Healthy Living (Summer 2007) that I found rather inspirational and I think you will too.  More than 4.5 million American women run at least twice a week, she says.  Few other exercises can help you burn calories, strengthen bones and muscles and boost your energy level to this degree without costing you an arm and a leg.

Running is good for you, but this time you should take some practical precautions to avoid frustration or injury.  See your physician before embarking on a new exercise program.  You aren’t going to just lace up your shoes and start off running 5 miles.  This is my waterloo.  I just can’t do it any more.  I can’t even make it the whole way around the football field track.  Does this mean that I can’t do it?  The biggest mistake, the author says, is that people try to run too far and too fast.

Even if you are already reasonable fit (you should be able to walk for 30 minutes comfortably) you need to start small. Plan on running three days a week, but remember that your goal is to train over eight weeks toward a 30 minute walk/run.

  She recommends walk breaks.  For example: this means that you can walk briskly for one or two minutes, then run for just 5 to 10 seconds (heah, I think I could do that!).  After a week or two, you can increase the amount of running to between 10 and 15 seconds.  Some runners eventually eliminate the walk breaks but others continue them forever.

Wow…now you are a runner (the easy way)!  Put your runs on the calendar and do them religiously.  Include music; perhaps an upbeat tune will be motivational.  Find another novice running buddy if you can, but most important of all is choosing a suitable running surface.  The article recommends a packed dirt trail, gravel path or a running track (boring perhaps, but at the moment we want to concentrate on running without pain).  Avoid concrete and be careful of uneven surfaces.  If you use a treadmill, set the incline at level one or two and vary the speed during your runs. 

Do not stretch before a run because it can lead to injury.  Do a warm-up by walking briskly for 5-10 minutes until your body is warm.  After running, cool down by walking for five minutes and then do some gentle stretching.

Of course, you will probably want to buy some cool clothing like a hat that wicks away moisture and has room ID info etc.(www.alphagear.com), or a heart monitor bra (www.numetrex.com), or shoes that sing (www.nike.com), but first you have to put one foot in front of the other. Remember walk and then just 5-10 seconds of running.  I think we can do this!

Exercise Walking/Running with Your Dog

Jogging Safety

I was just reading an article on a hands-free hat designed by Panther Vision (a baseball style hat that has LED’s embedded in the brim) and I thought it would be an excellent idea for people who dog walk or jog during the early morning or late evening hours.  Safety is everything, and while I admire folks that are out there running in the dark, I worry about them too, especially if I am the one doing the driving.

Jogging or running if you prefer, is a great way to get your exercise.  For many folks, time is a big issue and you just literally can’t fit in regular trips to the gym along with work and other activities of daily living.  Jogging takes less time to burn calories and work on your cardiovascular fitness than most other forms of exercise and you can do it in your own neighborhood.

I haven’t done any running for years because of chronic foot problems and fear of the injuries that can plague you, but with proper equipment and stretching you can be a runner without putting yourself in peril.  Still, disadvantages aside, I envy runners.  I envy their dedication, and it just looks so cool to see them gracefully sailing along without a care in the world (this, of course, after you have mastered the technique and are able to do it without having a pained expression on your face). 

Jogging is something that you can do naturally right?  At the very least you need to start slowly, perhaps walking and then walking fast and then running.  Technique can be important too.  Consider reading about or listening to an instructional audio with running tips such as Chi Walking/Chi Running, where a special emphasis is placed on keeping your exercise program low impact and injury free.

Safety is everything.  Please read in its entirety The Cardinal Rules of Jogging Safety (www.duhaime.org/Police_station/jogging.aspx) esp. if you are jogging on the sidewalk, in traffic, or during the early or late hours of the day.  We already know that you are wearing light weight and bright colored clothing that will make you highly visible to others (I love the lime green and yellow shirts that the bicyclers wear).  Stay on the sidewalk if you can, run facing traffic, and much as you love listening to your favorite music it is not a good idea to run with a walkman.  It is essential that you pay attention and hear what is going on around you.

It is useless to tell you not to jog in darkness because that is when runners are out there, but for goodness sake be visible, be alert and be careful.  Carry a light, a cell phone and enough money to make a phone call.