Fitness After Fifty

Senior Health and Fitness: Exercising in the Cold

Senior Health and Fitness: Exercising in the Cold posted 1-19-16 Seniors, as most others, look forward to cold weather with a mixture of anticipation and apprehension. If sitting in front of the fireplace all winter long isn’t your cup of tea, think about learning how to do something fun. Physical activities like skating, skiing and snow shoeing can make winter a lot more bearable and you can indulge in a cup of hot cocoa, Irish Coffee or a Hot Toddy afterwards if you think you’ve earned it. Snow shoeing is so much fun that people of all ages are doing it for fitness, recreation or for sheer pleasure. It you like you can take a little class at the neighborhood recreation center but no special skill set is required. It takes all of 5 minutes to master how to fit a pair of snow shoes to you feet, and how to put one foot in front of the other without tripping over your own feet. All you need is the urge for some outdoor exercise, warm clothes, decent hiking boots and a pair of lightweight snow shoes. New snow shoes are smaller than the original models and are surprisingly easy to maneuver. Built in crampons (claws) provide excellent traction in icy or steep conditions. So whether you just want to take your camera and do a gently walk in the park or scale a hiking trail is up to you. Because snow shoeing is the winter equivalent of hiking it can be as aerobic as you want to make it. The faster you go or the steeper the trail the more intense the workout. If you use poles you get a total body workout that is still low impact (snow provides a soft gentle landing with each step and if you fall over you are more apt to giggle than cry out in pain.) People of all ages take to the trails. If you are older and are still looking for a high powered workout take extra precautions: Avoid frostbite by protecting exposed areas with appropriate clothing. Keep your feet warm with proper socks and waterproof boots. Protect hands with mittens and cover head, face and ears with a hat or scarf. Avoid hypothermia by dressing and layers (a recreational sporting goods store will tell you about the latest and best clothing to insulate your body and keep your warm). Older people with heart disease need to be aware that exercising in cold weather puts extra stress on the heart. You can enjoy the out of doors snow walking and leave the difficult trails to younger folks. Talk to your doctor if you are worried about asthma attacks, dehydration or muscle injuries. Pace yourself and have the time of your life. Take proper precaution to make time spent outdoors safe and enjoyable.

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 Health and Fitness: Why Wii?

Have fun with fitness. Many local senior and recreation centers have added new exercise/social/fun activities to their programs. You may be wondering how the words exercise, social, and fun can possibly be used in the same sentence, but they can.  Wii Fit and Wii Plus programs have found a way to make exercising both fun and entertaining.  They can be enjoyed at home, in a therapy setting, or as a social activity.

A friend of mine had been using Wii fitness programs for many years; naturally I went to her with my questions.  She is retired and lives far enough out of town that going out to exercise was a chore.  Instead of giving up on fitness she kept looking until she found an exercise program that she could do at home. She discovered the world of Wii Fit and Wii Fit Plus and it has become a lifestyle choice for her.  She writes:

1. “t can be done in the privacy of my own home
2. It can be done all at once, or broken up into segments (The Wii Fit keeps track of my total time. It also keeps track so that I can go back to see what I have done in the past with daily totals or graphs).
3. There are so many programs to choose from that I never get bored. Aerobics, yoga, games such as golf, archery, darts and hula hoops…running, step aerobics, weight training and balance control just to name a few.
4. It weighs me and keeps track of my body fat index.
5. It lets me know if I am in balance or if my left side needs more work than my right so that I can make easy corrections.
6. It has a cool sense of humor. If I step on the board and have gained a pound or two, it makes an “oof” noise as if I am hurting it, which I find quite hilarious.”

She adds: “I keep my Wi Fit hooked up to the television all of the time; I just have to click on the “input” tab and I am good to go. I enjoy it so much that I rarely miss a session and do at least 30 minutes every day.  Wii gives me a well rounded exercise program without having big pieces of equipment in the room.”

The Wii uses a wireless controller that allows players to control on-screen action through their own real life movements. It is built around a Balance Board (a rectangular, pressure sensitive platform that communicates with the Wii console wirelessly).  Players step onto the board, which picks up on movements, balance and center of gravity. A variety of activities makes it easy to test visual and cognitive skills, problem solving, balance, coordination, upper and lower strength, and endurance.

Don’t rule out this excellent exercise option just because it had been around a few years.

 

Senior Health and Fitness: Couch Potatoes Are Everywhere

You know who you are.  I’m talking about senior couch potatoes.  If you are watching football, baseball, or soap operas from the recliner in your living room you could be a couch potato.

An article in a Harvard Health Letter (Dec 2013) has coined the term “couchersizing” for people who can’t tear themselves away from the TV to get outside and play themselves. Trips to the snack bar or refrigerator do not count as exercise.  Admit it. Don’t you feel just a little bit sluggish and headachy after an entire Sunday in front of a television screen?  Taking advantage of commercial time and half time can make you feel like a new man or woman.

Get up! Work the quadriceps by going from a sitting to a standing position (without using your arms) 10 times in a row. Rest a minutes and repeat.  There is time; the commercials are getting longer all of the time. I wouldn’t be surprised if you couldn’t do 2-3 sets during just one commercial.

Try calf stretches or work on your balance by standing on one leg while bending the other up behind you until you can grab hold of your foot with your other hand. Not as easy as it sounds and it may even hurt a little; in yoga they call this dancer or crane bird pose, or something to that effect.

Squeeze shoulder blades together and hold for 10 seconds. Do it again and again.

Squeeze a ball to improve hand strength; it will keep them out of the popcorn bowl.

 Walk around the room swinging your arms, all the way down the hall and back.

Keep a few weights on the coffee table and practice some bicep curls. You can do without getting off of the couch.

Even a small amount of exercise throughout the day will help.  Strong legs and knees are crucial to activities of daily living.  Just a few repetitions here and there while watching television or talking on the phone will help.

Once you get in the habit of exercising throughout the day you may even want to do more.  The ability to leave the house and move around on your own is essential if you want to be active and independent.  As soon as that game is over, get off from the couch and go for a walk, or better yet go to the gym and walk on a treadmill while you are watching the game.   You will be glad you did.

Fight to remain independent!  When mobility is gone you are stuck at home whether you want to be or not.  A little exercise can make a difference.

 

 

 

Senior Fitness: Staying Active When it is Hard to Move

 

Not all seniors are “jocks,” but that doesn’t mean they don’t need to exercise in order to remain independent.  This is fine if you are hale and hearty but what do you do when it is hard to move.

Arthritis and other mobility issues make exercise challenging, but there isn’t a doctor anywhere who is going to tell you that being a coach potato is a good thing. Still, the idea is daunting when your joints are so stiff and sore that you have difficulty just getting around.

The experts will tell you that movement is important even under these trying circumstances and they will tell you that the less you move, the worse you will feel. Still, it is hard to exercise when all you want to do is stay in bed.

Get up. Take a warm shower and start your day.  Your senior center or nearby recreational facility will have chair exercise classes designed for people just like you. If you aren’t ready to go out in public yet try a session at home. A number of very good chair exercise video’s are available at the public library or sport supply stores.  You would be surprised at how good the home video’s are; anything that will get you started is good news. Are you ready to do a little more now? Let’s exercise!  Explore your options:

• We’ve already mentioned chair exercises
• Swimming: the buoyancy of the water is great for people with stiff joints. Swim, dance, or walk in a pool. A good workout.
• Cycling: You can go to the gym or set up a spot in your living room. There are a number of good stationary bikes to pick from so it should be easy to find something that works for you.  If necessary start with a mini-cycle which allows you to pedal way while sitting in a regular chair.

Before embarking on an exercise program seek guidance from a professional. Your doctor will refer you to a Physical Therapist to get you started. Proper form is always important but even more so if you have medical issues that make movement difficult.

When you are ready to get out in public try an enhanced fitness or chair yoga class at a center near you. 

 

 

Senior Health and Fitness: Take A Hike

 

You are not too old to hike.   It might not be as easy as it used to be and you might not be able to walk as far, but you can still enjoy being outdoors.  Hiking is cheap, easy to learn, and as challenging as you want it to be.

My husband and I hike every weekend.  We may not be up to an eight mile loop anymore but that doesn’t mean we can’t enjoy a day in the woods.  Our goals are more realistic now, but there is no where else we would rather be.  I think you will be pleased to know that waterfalls, alpine lakes, and amazing viewpoints can be found fairly close to home.

Be cautious. Hike with a buddy. There are articles in the newspapers every year about hikers getting lost or injured. Think about what would happen if you had a fall or unexpected chest pain.   Share your passion with a friend or a group of friends.  Senior Centers and Recreational Facilities offer group hikes at every level and provide experienced leaders.  Don’t dismiss group senior activities because you think they will be too easy. Senior hikers are fit and goal orientated people and you may find yourself pleasantly surprised.  

Fall is a lovely time of the year to hike, but it’s not a piece of cake.  Rocks and protruding roots covered by leaves are slippery, as are overflowing stream beds. Be ready and be careful.   Rocks hopping and log crossing are part of the game, but balance may be an issueif you haven’t hiked for awhile.  It is frustrating not to be as fleet footed as you once were, but it is what it is.  Balance can be an issue at any age, but muscular strength, fatigue, range of motion problems, and fear of falling are senior issues that cannot be denied.

Does that mean you shouldn’t go? No, but it does mean that you need to be mindful of unstable footing, poor visibility and fatigue. You may have to spend more time looking at you feet than up into the trees, but that is okay.  Stop often to catch your breath and use that time to admire the view.  

Be prepared.  Equip yourself for every eventuality.   Wear the best hiking boots that you can afford and don’t rule out the idea of trekking poles.  Walking with poles may slow you down, but you will have an extra contact point if you need it.  Take a backpack.  You should have water, snacks, rain gear, insect repellent, flashlight, matches, navigational equipment, a first aid kit and a cell phone with you. Make sure your loaded is balanced both front to back and side to side so you aren’t being pulled off balance.

Hiking is a good workout; please don’t give up on Mother Nature because you are getting older. Breathe deeply 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.

Exercise During Commercials

Several articles lately have addressed the idea of using the time afforded by commercial breaks to exercise.    Could this possibly be the answer for people who have good intensions but no time to exercise?  It piqued my interest to say the least.  I have already been doing my 15 minute oxycise routine during commercial breaks, but doing something a little more physical sounds like a good idea too.

Many Americans, even busy Americans, spend 4 hours a day in front of the television set.  Unless you are crocheting an afghan or writing the great American novel during the 12-15 minutes delegated to advertising, you are letting some perfectly good minutes get away from you.  Well, someone has written a book about this thought provoking subject and a very good book it is.  “The Commercial Break Workout” by Linda J. Buch and Seth Anne Snider-Copley tell us how use these precious moments to jump start a fitness program.

If you could find a fitness program that called for no special equipment and could be done while you are watching a favorite television program, would you do it?   It doesn’t take very many commercial breaks for you to accumulate 30 minutes or more of moderate intensity physical activity.  Yes, the experts now agree that a number of mini sessions do just as much good as an equivalent amount of time at the gym. 

You know that exercise is good for you.  So, do you think you could at least consider doing a few crunches while sprawled in front of the television?  This is one book that should never gather dust.  Keep it on the coffee table, at the very least it will be a great conversation piece.  It will also serve as a constant reminder to you to get off the couch.

Most commercial breaks are 2 ½ minutes or more long (it does seem like they get longer all of the time doesn’t it?).  Each half hour will give you 10-12 minutes, which means that if you watch television in the evenings you could actually log 30-60 minutes of exercise.  Now that is a good workout!

The book divides the exercises up into different categories.   The chapters include exercises ranging from beginner to advanced (this is not a piece of cake so don’t pooh pooh the idea and feel that it is a waste of time). The book has plenty of pictures so that you really can’t do any of them wrong.  The exercises range from very easy versions to very difficult ones.   You will find stretching and flexibility exercises.  You will find chest, back, shoulder and arm exercises.  You will find leg exercises, butt and guts exercises, and cardiovascular exercises and they even give you some sample routines.  The sample programs tell you what to do during each commercial so you won’t have indecision to use as an excuse.   You know ahead of time that you are going to do a few balance postures and march in place during the first commercial, stretch during the second commercial, and so on.   Beginner, intermediate or advanced, there is a program for you.  Oh, and if you want to use resistance bands, balls, heart monitors and dumb bells go for it!  This could be the best book in your library.

 

 

 

 

Fitness After Fifty: If You Don't Want to Join a Gym

Everyone is talking about fitness these days.  Some are avid exercisers and others avoid exercise like the plague.  The one thing they have in common is that they feel guilty about something.  You want to be healthy, and toning up is a real bonus, but you just can’t bring yourself to join a gym.  .

The cost of gym memberships is not expensive as many places charge only $20 a month, and it is not unheard of for insurance plans to cover the cost for older adults.  Still, if time is a problem you are certainly within your rights to want to avoid the inconvenience of going somewhere else to work-out.

From a fitness standpoint, exercising at home can be just as beneficial as going to a health club.  In fact, studies show that home exercisers are more likely to stick with their program than those who go to the gym.

Advantages of working out at home:

• Flexibility:  It doesn’t matter if you are a morning person or a night owl.  You can exercise whenever you want to and at your own pace (no waiting for your favorite machines).
• Cost effectiveness:  Working out at home costs less, remember to factor in gas money as well as the time you lose getting to an outside facility.  You can set up a home gym for less, and there will be no month dues.
• The part I like the best about working out at home is not listening to loud music that someone else selects.  I’ve mentioned to gym staff that classical or semi classical tunes a few hours a day would be nice but hard rock wins every time.  
• You aren’t competing with anyone else and you don’t have to worry about how you look.

Still, it’s not all that easy.  Because you exercise at home you are doing it alone.  Boredom, staleness and lack of drive can be a problem.  You must be self motivated, learn how to vary your routines and change things up a little.  If you need a personal trainer to weight you, nag at you, and encourage you, it’s not going to happen at home. You will need to set your own goals, figure out what you want to accomplish, and choose the most appropriate equipment.  Don’t forget about exercise DVD’s to help you shake things up and vary your routines.

There are so many home fitness products on the market that it can be hard to know where to start.  I liked the advice from Kelly Turner (www.KellyTurnerFitness.com) that I read in the Seattle Times (Sunday, April 22, 2012).  She recommends the simple route.  We all know people who use their treadmill and elliptical machines for cloth hangers, so hard not to laugh and agree with her.  Instead of buying a treadmill or an elliptical that you aren’t going to use, she suggests buying a jump rope or going for a walk/run. A DVD can cue you in strength training techniques.    Dumbbells from a garage sale, a resistance band, or using your own body weight can give you an unbelievably good workout.  Everyone needs help with exercise routines.  I love DVDs, the workouts found in fitness magazines, and programs found on the Internet or on cable TV.

 You can outfit your home gym with as much or as little as you like.  The motivation part is going to have to be up to you.  

 

 

 

 

 

 

 

 

Fitness At 50 and 60: Change of Habits

We buy magazines by the dozens because they feature articles by celebrities touting the latest fitness crazes.   We love reading that stuff.  We all live in hope that they have stumbled on some formula that will keep us looking good forever.  Why do we turn to celebrities and professional trainers to tell us how to exercise?    We have been obsessed with the notion that thin is better since we were pre-teens and we still are, until we get sick and then find that being thin isn’t always a good thing.   Glossy magazines feature endless plans for firming butts and getting rid of muffin tops, but endless cardio and demon crunches do not make for a healthy body.

We kept stepping and crunching well into our 40s and 50s because we felt so good and we looked so fine, until we didn’t.  The day came when you noticed that your body wasn’t responding as quickly as it used to.  You fought back by spending more time on the treadmill and taking extra aerobics classes.  You ate less and you worked out more but nothing seemed to work.  It finally dawned on you that you might be getting a little older, and you wondered if your fitness program needed an update.

 Exercise is still important at 50 but the focus is different.   It isn’t just about losing a few pounds to fit into a wedding dress but on being active and healthy.  The rewards are no longer measured by dress sizes but by whether you will be able to dress yourself a few years down the line.  You still need cardio and you still need weight training when you are in your 50s, but with a little less intensity.  Dieting isn’t enough.  If you weren’t doing weight training before, it is time to start.  Your routines don’t have to be as grueling because no number of crunches is going to prevent nature from doing what it does best.  You can be more specific though and you can be stronger and better than ever.   Warm-up, stretching, flexibility and balance all need to be factored into the plan.  If you need professional help to change gears start with your physician and go with his/her recommendations. 

What about 60? If you haven’t exercised before it might be hard to convince yourself that you can still have some say about your future.   It isn’t too late to take matters into your own hands, before you enter the “use it or lose” phase of your live.   Exercise is more important than ever.  You need challenging but not exhausting cardio three times a week (slow jog, weight training 3 times a week, stretching, and walking).  Discomfort associated with arthritis, bad knees and osteoporosis may already have reared its ugly head.  What a bummer, you would think that after years of exercising you would be impervious to pain. Surprisingly, activity is still the treatment of choice.  You need to push your even more because inactivity is a real killer.    Pick your exercises a little more carefully and adapt your routines.  Slow and steady is just fine.  Take care of your joints by concentrating on shorter jogs or doing water exercises.   Resistance training is good, weight training with lighter weights, stretching and balance exercises are words that you will become familiar with.  Again, your health care team is the place to start if you need help designing a safe but effective program.  Exercising in your 50s and 60s is definitely different, but you can see still results.