Moving Is The Thing Over 50

MOVING IS THE THING

Just because I love to run doesn't mean I think it is right for everyone. The point I'm trying to make is that an appropriate level of physical activity is important for everyone for good health, mind and body. We all need to find what makes us feel like a kid again and do it often. Start by thinking about what activities you loved as a child. I loved to run. I can remember my mom saying all the time, "Cheryl has two speeds, running and asleep." I have not changed. I would rather run than walk most of the time. When I run I feel like I leave all my troubles behind in the wind. I seem to think more clearly while running. I plan what I want to do for the day, I think of fun conversations and about almost anything positive. It is meditation for me.

How much I run and how often varies day-to-day or month-to-month. And that is part of the benefit. When you played as child, you didn't do the same thing every day, you mixed it up because it was about having fun not forcing yourself to get a workout in.

Right now I am running three miles every other day and then on the alternate days I am doing a 30 minute yoga practice and a bare bones strength training routine that incorporates push-ups (for upper body), dead lifts (for core), planks (core), squats and lunges (lower body) and tricep-dips (arms). The first three exercises use major muscle groups and the tricep-dips I added because that is an area I want to firm up more. I found a fun 30 day Plank Challenge app for my phone that leads me through daily planks to help me build my core and I love how it takes only a couple of minutes and makes such a difference. I take one day off and some days instead of my usual routine I take walks or hikes for fun with my husband.

THE TRUTH According to Science

For the over fifty crowd, common sense and, increasingly, research suggests that constant use will slow the loss of our physical capabilities, form, and balance. The same research shows that, once lost, it may be difficult or impossible to regain former capabilities. The problem centers on the nerves that control our muscles. From 50 or 60 on, the permanent loss of the nerve connections to our muscles begins to accelerate. Depressing, I know but a recent study by McPhee published in the Journal of Physiology provides reason for optimism for those who stay fit.

As it turns out, older healthy muscles (meaning well developed through frequent exercise, good diet, etc.) enjoy a protection that less healthy muscles do not. Even though nerves controlling muscles decline with age, and this decline accelerates over 50 or 60, surviving nerves in healthy muscles can send out new branches to rescue muscles and stop them from wasting away.

This study by the American Journal of Physiology was conducted on men but it may be true for women as well.

Translation? If you keep at it, your ability to play tennis, lift weights, cycle, and so forth can be retained with minimal loss of nerve connections, although other studies show that you will need to spend more time exercising as you age to achieve the same results. Constantly used and challenged nerve connections find a way to survive. The "challenged" part of the equation points to the importance of mixing up your exercise routines. Changing even a small part of your activities builds new connections. (Trainers have long known that you need to “surprise” your muscles frequently because they tend to develop to the specific demand and no more.) For example, if tennis is your go-to activity, play doubles and singles, switch between one and two-handed form, try a few net shots with the other hand; play at night and in the day and consider learning similar sports. Still depressed? There may be a way to beat the odds and actually regain skills you lost through disuse. I don’t see a miracle on the horizon but a secret may be not only how much but how you exercise. Stay tuned.

I hope you found this information useful and if so stay tuned for next Monday when I talk about “Eating Using The 80% Rule” where I will dive a little deeper into Intermittent Fasting and how I try to eat for a healthy lifestyle.

That's all I have for today! Make sure to go out and play!

Peace!

 

Watch Out

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the scoop

I hope you all don’t get sick of my harping on fitness but it has always been a big part of my life and now as I grow older I am even more obsessed with health. I don’t necessarily want to live long but I want to live well. I don’t want to become a burden to someone else or society if I can help it. Just because I am over 50 doesn’t mean I can’t look and feel my best. I want to breath air into my lungs, skip, jump and laugh until I close my eyes for the last time.

Recently I found a little tool that after using it for a week or so I see really making a difference. It’s a sports watch! I talked about it in my last post here, but in this post I wanted to give you a little more detail.

apple watch

I got an Apple Watch and love the look but also I am seeing how it motivates me to think about a healthy lifestyle. It reminds me to breath and guides me through one minute breathing sessions gently tapping my wrist as I take air into my lungs and then exhale. Do you ever think about how good it feels to really exhale? All the stress is shoved out of my body.

The big thing though is that this watch tracks how much I stand, my exercise, my heart rate, my steps and even the flights of stairs I take each day. It lets you set goals and then see how you do. At first I set low goals and just went though my normal day. When I saw what I had achieved I started competing with myself and see myself improving each day. It is fun!

Let me show you an example through a couple of screenshots of a day in my life.

  • The first picture is showing how many hours I stood in one day. And yes, I never sit for long but I was surprised at how little I sat that day. Yesterday is showed I was standing 12 hours and I was idle 2. That doesn’t count the night sleeping. I turn it off at night. Below it shows my steps and distance. This is a normal day for me, I didn’t go for a walk or run just normal house work, dog walking, etc. It also showed my distance for the day. I did go to the gym and do strength training but I haven’t set up tracking for that yet.

  • The next picture shows calories used. I set an easy goal of 240 extra calories to burn that day. It showed I went over my goal and it also shows total calories used that day just doing my normal routine. This is such great information and when I saw it I instantly decided to try to challenge myself.

  • Another perk I didn’t expect is that I give myself a break now knowing I am doing more than I thought. I always worried I wasn’t doing enough.

See why I love this watch so much? These screen shots are from a couple of days ago.

The first watch linked is exactly like mine. Linked options so you can compare styles.

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Dress For Success

It doesn’t always mean for the office, it means in all parts of your life.

my looks

I always want to dress fun for working out because it really does motivate me. My goal is to be strong and to feel good and I surround myself with all the tools I can to live that lifestyle. I love leggings especially black because they go with everything. I love over sized sweatshirts because you can layer them and pull them off if you get warm while moving. I love different sneakers for different things. Asics are best for me for running. I can have knee pain but virtually don’t if I wear this brand. I heard Hoda Kotb say that once and tried them and she was right. For other activities I love New Balance sneakers. And of course Niki’s are the lightest weight shoes ever. Hats just add a little spunk to a look and covering up a bad hair day is never a bad thing.

create your own look

In these pictures I am wearing all old stuff. Zella leggings (my favorite) Black sneakers are Niki and the other pair is ASICS. My grey sweatshirt was DIYed for off the shoulder, inspired by the other one that came that way. See this top in red here where I make fun of the Blogger Things I Do. I’m linking some fun things for you! Don’t be afraid to be you and do you!

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Peace!

Thanks for stopping by!

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Tricking My Old Body

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Change

does me good.

the scoop

I have always been into eating right and exercising. Nothing over the top but consistent. I have tricks up my sleeves that worked for me when I put on a few pounds. They were never fail until recently. My body is saying I know what you are up to and I am not going to go along with it. So I decided to try something new. My new plan is to trick my body! Ha ha!

How? Well, I now do something different every single day. So my body never knows what the heck is going on. Nothing earth shattering. Just one day I walk, one day I run, one day I weight train just one muscle group or one day I work my whole body through circuit weight training. Some days I clean the garage and some days I rearrange all our furniture.

I like this plan because I don’t get bored and I can always find something to do. My body has seen it all. All I have left is the element of surprise. And I can report that I am very strong. My husband is freaked out by the things I can lift. And my heart is strong. I can run for long distances without hardly breaking a sweat. I have a problem with a thick waist but I am on the case. My motto is move it or lose it!

my look

One of the things I know for sure is that I feel more fit when I wear fitness clothing. This outfit is all older things but I love these floral leggings and this longer black tee with a twist front. I have a little bomber jacket for when I am outside and basic black sneakers. All of this is old but I have been collecting active wear for years and love to dress for all occasions. Even exercising. You know, fake til you make it!

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sup’

  • It’s Friday and I am going to take the day off and relax. Maybe watch an old movie.

  • My friend and I worked for several hours on our YouTube video yesterday and it was so fun. We are learning from the ground up and the one thing we know for sure is that we have a lot to learn.

  • For dinner I am making my favorite Butternut Squash Soup with Chipotle Cream. Here is the recipe.

  • I added a Holiday Shopping Guide link up top and will be updating it often. Tis the season!

create your look

I always buy active wear on sale so I’m linking up some options for you.

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Peace!

Thanks for stopping by!

See my Stella directing the show from her director’s chair? She is my heart.

Staying Connected

If you want to easily keep in touch with me, sign up for my updates or follow me on Bloglovin. I try to add interesting things to my updates not found on the blog so I hope you will find them a great supplement to my blog posts.

Use the share buttons below to share, pin & like. It's so easy, just one click and that's it!