exercise

Exercise On The Go

March 15, 2012 by admin

Staying active is essential as we reach midlife and beyond, and I am always looking for new ways to work out, especially when we’re traveling. Lately we’ve shuttling back and forth between Houston and Washington state in preparation for our move. Staying on an exercise regimen is particularly challenging during this time, with the stress and disrupted routine, so having easy access to a variety of programs makes life much easier.

I think I have mentioned Fitness Class before, which is an iPad app that allows me to take exercise with me. My favorite instructor is Ellen Barrett, with her mind-body approach to aerobic and strength conditioning.

I’ve also discovered an exciting website that I wanted to share called My Yoga Online. For less than the price of a single yoga class, you can watch yoga videos, choosing from a variety of class lengths, difficulty levels, and goals. At home in Washington, I may choose a gentle class in the afternoon after the workday is over. Here in Houston, since I don’t have my free weights to do my strength training, I’m choosing power yoga, which allows me to use my body weight to build strength. My Yoga Online gives me the flexibility (pun intended) to choose the best class for me on a given day.

In addition to the classes, you can read articles and plug into the community. Now, if you’re new to yoga, I would still suggest taking some classes from a teacher to learn proper alignment, but if you are comfortable with yoga and want a variety of classes for your home practice, give My Yoga Online a look.

Happy exercising! I’ll be back next week, reporting from Washington while I wait for my furniture to arrive! Have a great weekend!

Weighty Issues

March 14, 2012 by admin

Some years ago, when my grandma was getting on in years, she started to lose weight. I had remembered her as carrying some extra pounds, but she was never fat or obese. When she lost weight, she also lost perspective and couldn’t see that she was getting too thin. If anyone told her of their concern, she accused them of jealousy.

Maybe some of you at midlife and beyond think it will never happen to you, but do a search on “anorexia at midlife,” and you’ll get a surprising number of hits. Apparently the quest for perfection doesn’t end in the teenage years.

As I’ve mentioned before, I’ve been on a weight loss journey since mid-December, and I often think of Grandma in these past few months. While I have needed to lose some weight (we have heart disease in the family, and my cholesterol was slightly elevated), I want to stay in balance and not try to get too thin. I’ve been doing Weight Watchers online, and it’s been a blessing on many levels. One is that I HAVE to eat a certain amount every day, which keeps me honest. I’m also re-evaluating my goal weight and deciding what is “good enough.”

This weight loss journey has brought up a myriad of feelings and fears. I guess I thought that those were for people with a lot of weight to lose, but I’ve had quite a roller coaster with the 12 pounds or so that I’ve lost so far. Anyone relate to these?

1. How do I handle ________ (fill in the blank — Valentine’s Day dinner, kid visit, funeral food)?

The real dread is that I’ll fall off the wagon completely. One big dinner could turn into two or more, that slippery slope into relapse and weight gain. Lately, though, this hasn’t been a problem. If I’m going out to eat and the restaurant has a website, I check the menu and go in with a plan. If they don’t, I can divide my meal in half or more. If we’re getting pizza, I load up on veggies and have one slice, not the whole durn pizza.

2. I’m afraid I’ll gain the weight back overnight.

This has been weird. On Weight Watchers, we have discretionary “points” that we can spend during the week. Hubby and I enjoy a “date lunch” on Wednesdays and a dinner out on Saturdays, and I make the rest of our meals at home. When we are out, I still have to remind myself that it’s okay to enjoy myself, that having a pleasurable meal does not mean I’m going to instantly gain weight back.

One reason is that I’ve had a lot of trouble losing weight in the past few years. My thyroid was off-kilter for a while, we traveled a lot, and after I crossed 50 my metabolism went south along with other body parts. My success of the past few months has been a pleasant surprise, and I’m pinching myself. My new mantra is, “What I’m doing is working.” I have to remind myself of that a lot so that I can enjoy our dining out, that building in some treats within reason is important.

3. I’m learning that less is more.

When I first started measuring my portions (a big reason, I believe, as to why I’m succeeding now), I would look at my meager plate and say, “Where’s my dinner?” I decided that I could get a larger helping if I really wanted one. Funny thing is, though, that smaller helping is always enough. Always. In fact, I don’t have those extremes of being either stuffed full or ravenous. Instead, I’m nicely full until the next meal.

4. Moving and Not Moving

I’ve been active for years, so the thought of exercising more seemed impossible. Instead, I’ve made a few adjustments. I walk more for mental health than exercise, and have stepped up the aerobic activity through exercise videos. Since my writing work is sedentary, I try to do some movement in the afternoon as well as the morning. I also use weights a few days per week, to build muscle mass and therefore improve metabolism. I’m working toward those Michelle Obama arms!

That said, I notice that I have to make myself take two days off per week. After years of Chronic Fatigue Syndrome, I have to find a middle way of exerting myself, but not too much. Even now, having been symptom-free for years, if my heart rate gets too high I have a little “crash.” I usually take Thursdays and Sundays off from exercise (unless I want a walk or some gentle yoga).

5. Depriving Deprivation

One thing I’ve learned about myself is that if it ain’t fun, I ain’t doing it for very long. Some diets are so boring they make me want to cry. We love good food, and deprivation doesn’t work. Fortunately, we love our veggies, and our meals are colorful, interesting, and delicious as well as healthful. Eating a healthful diet is always more pleasurable than junk food.

6. Taking the Slow Road

While it’s fun to watch the numbers go down on the scale, I’m taking a leisurely approach. Last year I took a few sessions from a personal trainer, but I felt like he was pushing me to lose faster than I wanted. Losing weight slowly, I am getting used to being a smaller person again. Yes, it’s an adjustment. Sometimes we’re scared of hitting that ideal weight — we’re afraid of attracting attention or having to change our identities in some way. It’s odd to see that thinner person in the mirror.

This journey has been rewarding, even the scary parts. I’m getting closer to my goal and am enjoying the sense of accomplishment that comes with it. In the past, maintenance has been hard for me, mainly because I’ve gone “on” and “off” of diets instead of making a lifestyle change. I’m learning that there’s no “there” to get to. Once I hit the magic number, it will take gentle attention to stay there — and that’s what I hope to keep in mind. Not pushing, forcing, straining, judging, or beating myself up…just some loving care. Some days I’m better at it than others, but I’m learning. Day by day, I’m learning.

Weight Loss Exercise Strategies

January 4, 2012 by admin

For those of us who are 50+, our fitness levels are as different as snowflakes. Some of us are strong and healthy, while others have mobility challenges and joint problems. As you read this post, please remember to take precious care of yourselves and see a doctor before beginning any new activities.

When we pass age 40, and even more at age 50, our bodies start to lose muscle mass. This makes weight loss more challenging as our metabolism slows. Any exercise program at our age must include a certain amount of strength training to rebuild muscle mass and thus increase our metabolism.

Also, after suffering from Chronic Fatigue Syndrome from 1996-2001 (with occasional flare-ups for a few years after that), I have learned something interesting about my body. It is essential that when doing cardio, I don’t allow my heart rate to go above that magical 80% of maximum. If I do so, even after all these years of feeling great, I have a flare-up. If I stay within my guidelines and use a heart monitor, no problem. This may be useful advice for you, too, even if you are healthy!

My current physical condition is good, as evidenced by my ability to hike for up to eight hours a day up Swiss mountainsides. The good news is that I’m strong. The question is, then, what do I need in my daily routine in order to lose weight?

My favorite forms of exercise are walking and yoga, both of which have a strong mind-body component to them. I will keep them both around because of the mental health benefits, even though both are great as physical activities. If you’re new to exercise, start with walking, which doesn’t cost any money and is unlikely to cause injury. If you want to try yoga but are 50+ and inflexible, start with a gentle class. I was chatting with a technician recently at the medical clinic who told me she was doing the video Yoga For The Rest of Us. She does her poses in a chair because she can’t yet get on the floor. I think that’s a fantastic place to begin, especially if you have mobility issues.

For me, though, to lose weight I have to do a little more. First, I started to intensify my aerobic activity. My favorite aerobic videos are by Ellen Barrett, who combines pilates, yoga, and calesthenics with aerobic dance to create a fun mind-body workout that feels easier than it actually is. Although Ellen isn’t 50+ and doesn’t market specifically to the 50+ crowd, I would recommend them highly as a safe workout if you’re in good health. I own (almost) every video she’s done since. She’s an absolute treasure!

By the way, if you have an iPad, you can download the FitnessClass app and watch Ellen’s videos there. I take her with me when we travel. At home, we have Apple TV, so I can open the video in the iPad and then send the video to our TV. We’re geeky in our household, what can I say?

To improve strength, try out Eight Weeks to a Younger Body by Joan Pagano. In this book, you create a customized workout of cardio, stretch, and strength. My only caution here is to check with your doctor, especially if you have knee problems, before combining a stepper with weights. You will need some equipment for these workouts, but do the tests before buying anything.

How often to work out? Currently I do cardio 5-6 times per week at about 45 minutes per session. I exercise in the morning after my breakfast digests. Some recommend exercising before breakfast, but that doesn’t work for me — so find what’s right for you. When I had a corporate job, I exercised on my lunch hour or in the evening.

My strength training combines cardio with it, so that’s included in the cardio frequency. I do strength training 2-3 times per week. I do yoga in the afternoons after I’m done with my work, and it allows me to transition from the workday.

Your workouts may vary. If you’re not exercising, I encourage you to begin. The dividends will pay off in better sleep, improved mood, and weight loss.

Okay, so I’ve given you my eating and exercise plan. The only thing left to do is talk about…sabotage. More about that tomorrow!

Love Your Body Day

October 19, 2011 by admin

Today is “Love Your Body Day,” and this post is part of the 2011 Love Your Body Day Blog Carnival. Starting today, the blogs of those of us participating in the carnival will start to appear on this link: http://www.now.org/news/blogs/index.php/sayit/2011/10/19/lybd-blog-…

*****

On our last trip, when I worked my way through airport security, a TSA employee asked to check a zippered pocket in the leg of my quick-dry capris. She asked me a curious question: do you have any pain in the leg?

“No, of course not,” I said with a certain defensiveness. I have no idea what caused her to ask the question, but in the moment I said to myself, “She thinks I look old.”

Recently, in Seattle, we bought an ice cream with friends and crossed the street to a park to eat it. A young girl started to harass me. I sensed that she had some sort of mental problem — her speech and demeanor indicated such — and I just tried to get out of her way. Another girl with her came to my rescue, telling the problem child, “You show respect for your elders.” I wanted to say, “Who are you talking about?”

When I look in the mirror, I seldom see my age. Certainly I don’t feel it as we scoot up mountains with our trekking poles, sometimes hiking for hours at a time. And yet the feedback I’m getting indicates that others see something different. I know that my face looks lived in, from some old acne scars of teen-aged years, to the lines along the sides of my mouth, to some puffiness under the eyelids. In an odd nod to vanity, I have kept my forehead covered with bangs for years, since I have had fairly deep lines there for some time.

My hair, which I stopped coloring two years ago, shows a lot of silver peeking through, with the rest of my hair returning to the blonde of my childhood as it heads toward white. My body carries some extra weight in the belly as it fights to hold on to estrogen.

And yet I feel more beautiful than I ever did when I was young.

Why would I want to look twenty again? When I look back on those years, I see a woman in pain, who didn’t like how she looked or who she was. I was unformed as a woman. These days I feel like I’m just starting to get interesting. My joys, my sorrows, the richness of my experience are all showing up on my face. Sure, I could get Botox or a little “work done,” but why would I? I’ve seen some former Hollywood beauties who went under the knife a bit too often, and they look artificial. There’s a reason they call it “plastic” surgery.

I am a firm believer in watching what I eat, and I’m not going to go on some fad diet so I can fit into a slinky dress. Too often, we women do some crazy diet for a special occasion, something that may help us look good on the outside but do damage on the inside. I’ve seen women sacrifice their health just so they can fit into a certain size, and I won’t do that. Yes, I am trying to lose a few pounds, but I’m doing it in a healthy, thoughtful way that provides solid nourishment.

I work on fitness because I want to be strong, with healthy bones and happy joints so I can hike for many years to come. Yes, I like having good muscle tone, but more than that, I love the feeling of reaching a trail’s peak after a long and challenging climb.

I think when we work on ourselves from the inside out, beauty is a natural by-product. There’s nothing lovelier than a woman in her 70s and beyond who has bright eyes, radiant though lined skin, and a contented smile.

On this Love Your Body Day, I invite every woman to see herself as a treasure. Wherever you are, see the beauty of survival, the miracle that we are here at all. Notice how your body moves and functions, often without your direction. What can you do today to love your body even more?