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Why
Fitness Really Matters
by Bonnie Murphy
We have
lost a lot of our muscle tone and endurance; we no longer
walk to the store. The good news is that it is never too
late… |
Until recently, day to day life
required a much higher degree of physical activity. Because of
technological advances, our lives have become much more sedentary. We
no longer have to get up to change the television channel or actively
engage our arm muscles to roll a car window down or up. We even get to
sit in our car as it is being washed for us! Because of these
marvelous advances, we have lost a lot of our muscle tone and
endurance. We no longer walk to the store – or sometimes even to the
mailbox! In most cases, losing the ability to do things for ourselves
is not because of the aging process, but because of disuse.
The good news is that it is never too late to adopt a more active
lifestyle. Most people who have difficulty sticking with a
health-promoting program usually make it too complex. Why not make it
easy? Along with activities that promote cardiovascular fitness, such
as walking or cycling, we can add all sorts of great activities –
from leisure pursuits (dancing, bowling) and indoor work activities
(vacuuming or sweeping the floor) to outdoor work activities
(gardening and washing the car) and recreational sports (golf,
volleyball, softball). We have hundreds of choices for healthful
activities! The key is to find something that you truly enjoy, and
then stick to it.
I once read that we don’t stop playing because we get old; we get
old because we stop playing. So true! A look at the older population
reveals that balance is an issue. Maybe it’s because we don’t walk
on the railroad tracks anymore or don’t try to walk on a raised
cement rail; maybe it’s because we stopped jumping on a pogo stick
or no longer ride our bikes. Do you remember walking on stilts? See,
we stopped playing, so we got old.
Balance starts to decline by the age of 25. That makes sense
because this is about the time we start supporting a family and become
too busy to play. When we notice that our sense of balance is gone, we
make excuses not to go for a walk because we might fall. More and more
time is spent sitting and not exercising.
It is well documented that as we age, we lose our strength. Here is
where the phrase “use it or lose it” is accurate. Strength
improves our independence, allowing us to do many things on our own.
When we lose our strength, we lose our autonomy.
All too often, I hear people remark that they can’t do this or
can’t do that. This attitude will age a person faster than anything.
Pretty soon that same negative person won’t even show up to say
those words. If we instead train ourselves to say, I’ll try,
the results may become positively phenomenal! Movement is the essence
of life; with little or no flexibility, we can no longer perform the
activities of daily living.
Endurance exercises are those that enhance breathing and heart
rate. Endurance seems to be something that declines with age –
perhaps because we don’t challenge ourselves to try for that extra
mile or another 15 minutes of walking, running or bike riding. We need
to push ourselves to stretch for that next level of fitness that comes
from consistency with determination.
Strength training is composed of five basics: strength, endurance,
balance, flexibility, and a positive mental attitude. These are the
five things that are essential to keeping us young. Some say that
strength training is the closest thing we have to the fountain of
youth.
Most gerontologists and epidemiologists breakdown the older
population by age: those aged 50 to 64 are the older age of youth;
those 64 to 75 are the young old; those 75 to 85 are the older old;
those 86-plus are the frail old or old-old; and those 100 years and
older are centenarians. Physical educators and exercise physiologists
differentiate between chronological and physiological age.
Chronological refers to the person’s birth date; physiologic or
biological age is the physical condition, energy level and the body
strength of the individual.
I heard Mickey Mantle once say, “If I’d known I would live this
long, I’d have taken better care of myself.” Let’s start taking
care of ourselves today!
Bonnie Murphy is a personal
trainer of “mature women.” She has a brand new in-home studio and
is welcoming new clients. Contact her at (907) 646-4076 or bfit@gci.net
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The
Basics of Exercise
by Bonnie Murphy
If you have finally decided that
exercise has to become a part of your life, there’s no time like the
present to begin. It can even be painless – and fun!
If you have never done any deliberate exercise before, I recommend
going for a 5-minute walk. You don’t even have to go outside to do
this. Set the kitchen timer for 5 minutes and start moving around
inside your house. Walk from room to room, up and down the stairs, and
back again. When the timer rings, you are finished.
Try out your new exercise routine three to five times a week. If
you take your mini-walk three times a week, you have done 15 minutes
of deliberate exercise, and if you do it five times a week you would
have an accumulation of 25 minutes of exercise. You can really feel
good about yourself, now!
Keep up the five minutes of walking for a week or two. Then,
increase it to six or seven minutes. Look what this does to your
weekly total! Increasing your exercise routine by a minute or two each
workout is a very easy way to gradually increase your stamina and
endurance.
Stamina – what does that mean? Staying power,
energy and resilience are all definitions of stamina.
Endurance – we are all familiar with this word, but
how does it relate to exercise? Endurance and stamina are
interchangeable. As we gain more endurance, we are able to exercise
longer. As our endurance increases, we get stronger and have more
resolve to stay the course.
Exercise is habit forming. It is also a physical activity that
leads to fitness and health. In fact, exercise is well regarded as the
most highly prescribed “drug” there is. In almost every article
and book about exercise, the same conclusion is reached: exercise is
the closest thing to the “Fountain of Youth” that we have.
It’s really a shame that only about 15 - 18% of the population
engage in regular physical exercise weekly. Exercise and diet are the
two major critical components to weight control. The great thing about
exercise is that it can be fun! It also offers you a chance to get
creative. Along with walking, for example, you might put on a CD of
your favorite music and dance for 5 or 10 minutes. Moving can be
enjoyable, refreshing and stimulating – after all, that‘s what our
bodies are made to do!
In the next issue, I will address
stretching exercises and how easy they are to incorporate into your
day.
Bonnie Murphy is a
Healthy Lifestyle Coach for Mature Women. She helps busy, mature women
fit exercise into their demanding schedule. Contact her at (907)
646-4076 or email: bonnie@bfitandwell.com
website: www.bfitandwell.com.
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S-T-R-E-T-C-H-I-N-G
the Limits
by Bonnie Murphy
Have you ever watched a cat after he
gets up from one of his naps? Most animals take the time to really
stretch their muscles and their bodies before they get on with their
day. It’s too bad that our lives have become so busy and full that we
often feel the need to arise and hit the floor running.
There are many varied (and fun!) ways that we can incorporate
stretching into our everyday activities. For example, while sitting in a
chair, reach down and touch the floor. Allow your right hand to touch
the floor beside your left leg as you breathe easily; then, switch sides
by touching the floor beside your right leg with your left hand. As you
repeat this several times, you will stretch out your lower back. If you
vary this by extending your legs, you will additionally stretch the back
of your legs. Another variation while sitting in a chair is to bend to
the side and walk your fingers down the chair leg as far as you can go;
then, try the other side. This stretch is good for your torso.
If you have been following the Basic Exercise format presented in the
May/June issue, congratulate yourself! It’s now time to incorporate
some stretches into your routine. A wonderful thing to do when you have
finished your walk is to do some flexibility (stretching) exercises.
The quadriceps muscles (front of thigh) should be stretched after
every walk. A simple way to stretch your quadriceps is to stand on one
leg (behind a chair for balance) and bend one knee as through trying to
kick your bottom with your heel. (Hint: Your bent knee will be pointing
straight down while keeping your knees together). If you are quite
flexible, you can grab the top of the foot with the same side hand and
pull your heel into your bottom. Don’t do this if you have knee pain!
Don’t forget about your calf muscles. Sometimes, these muscles will
cramp after exercise, especially if you haven’t stretched them or if
you haven’t had enough water for the day. A good rule of thumb about
how much water to consume on a daily basis is to divide your body weight
in half; this amount equals the number of ounces you should be drinking
daily.
To stretch your calf muscles, stand behind a chair with your hands
resting on the chair back. Put one foot in front of the other (stride
position), both feet pointing in the same direction. Bend your front
knee so that the knee is in line with your ankle. Now, straighten the
back leg and press that heel onto the floor. Hold the stretch for 10 to
30 seconds. (The longer you hold a stretch, the better.) Change foot
positions and do the same stretch on the other leg. If you do this
stretch right, there won’t be any question in your mind as to where
your calf muscles are located!
Your hamstring muscles are found at the back of the thigh. These
muscles also need to be stretched. There are a number of ways to stretch
your hamstrings. One way is to sit on the edge of a chair and straighten
your legs, with your feet flat on the floor. Now, lean forward until you
feel a stretch in the back of the legs and your lower back. (Again, hold
the stretch for 10 to 30 seconds or more.) Another good way to stretch
your hamstring muscles is to put your foot on a raised object (a chair
or a stair) and straighten that leg while keeping the knee of the leg
you are standing on slightly bent. Point the toes of the straightened
leg away from your body and lean toward that leg. Hold this stretch for
20 to 30 seconds. Remember, the longer a stretch is held, the better.
Stretching exercises will help you stay limber. If stretching is all
you can do right now, that’s fine. It’s a start! Do your stretches
at least three times a week, with the goal of doing a little stretching
everyday. Always stretch warm muscles, and always stretch after
endurance and strength exercises. Stretch every muscle that you used
during your endurance or strength routine. Move slowly into position;
never jerk or bounce. Stretching may cause mild discomfort but should
never cause pain!
Next issue we will explore balance and how we can improve what
balance we have or get back what we’ve lost!
Bonnie Murphy is a
Master Fitness by Phone Coach who has been helping mature women reach
their health and fitness goals since 1987. Contact her at (907)
646-4076; e-mail bonnie@bfitandwell.com
or at www.bfitandwell.com
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Are
You Well Balanced?
by Bonnie Murphy
Do you notice
that you are not as sure of yourself when you move as you used to be?
Do you tend to fall? Do
you find yourself watching your feet when you walk?
You might be losing your sense of balance.
Research shows that we start losing our sense of balance at about
the age of 35.
Watching people
walk down the bleachers at the University one day, I found I was able to
determine their age based solely on how well they executed the stairs.
I split it into two groups: those over 40 years and those under.
The over 40 folks were meticulous where and how they placed each foot;
they also watched their feet as they moved. The under 40 crowd looked
straight ahead and almost jogged down the bleachers. This simple
observation suggested two things to me: (1) how we can help ourselves
not to lose our sense of balance, and (2) how very important it is to
us.
A common problem
in older adults is falling. Such falls are a major cause of broken hips
and other injuries that often lead to disability and loss of
independence. What can be
done? Why not have some fun by exercising your way back into balance?
Some balance
exercises build up strength in the legs, while others challenge your
balance by requiring you to do simple activities. Here are four easy
examples of such exercises that you can incorporate into your daily
activities.
Exercise 1:
While holding onto a table or chair for balance, slowly bend one knee
toward your chest, without bending at the waist or hips. Hold that
position for a count of 4. Now,
slowly lower that leg and repeat with the other leg.
You can (and should) increase the length of time that you hold
your bent leg. To really challenge yourself, start by holding onto the
chair with both hands, then one hand, then one fingertip, then no hands;
then, try doing this with your eyes closed….wow!
Exercise 2:
Try walking in a straight line heel to toe.
Make sure as you walk that the toes of your back foot touch the
heel of your front foot. You might start this exercise once a day,
though if you really want to improve your balance practice it as often
as you think of it. If possible, choose a long hallway or wide room in
which to do this exercise; it will give you more of a challenge and help
you regain your balance quicker because you will cover more territory
each trip.
Exercise 3:
While waiting in a line, stand on one foot while you count to 4, then
switch and stand on the other for a count of 4.
Then, try counting to 8 while you stand on each foot. Next time,
try counting to 12 before you change from one foot to the next. As you
increase the time that you balance on each foot, you will become surer
of your balance.
Exercise 4:
Stand straight, while holding onto a table or chair to get your balance.
Slowly stand on tip toe, as high as possible.
Hold this position and then slowly lower your heels all the way
back down. Repeat 8 to12 times. Rest
a minute, and then do another 8 to 15 repetitions.
Eventually, you will not have to hold the back of the chair as
you do this exercise and you will strengthen your calf muscles, too.
Balance is very
important to our daily lives and an integral part of our overall
fitness. Without balance we cannot accomplish a lot of the everyday
things that need to be done. When
we are not sure of our balance, we may not feel confident to go for a
walk or even to go to the grocery store or mall.
Without balance, our independence falters as the fear of falling
is the first and foremost thought before moving.
By doing these
few simple exercises on a daily basis, you will see an improvement in
your confidence, in your attitude and in the way you carry yourself.
Don’t hesitate to get started on a plan that not only includes
balance exercises, but strength and flexibility as well. Remember: If
you don’t use it, you lose it! The quickest way you can get your
balance back or improve it is to challenge it!!
Bonnie Murphy is
a Master Fitness by Phone Coach, Certified Intuitive Eating Coach, and is
now coaching the Leukemia/Lymphoma Alaska Team in Training.
Call 646-4076; email: bonnie@bfitandwell.com,
or visit her website at www.bfitandwell.com.
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Holiday
Fitness Schedule
by Bonnie Murphy
How many of you are
swamped during the holidays? Do you find yourself resenting
your exercise plan because you have too much other stuff to
do? I have a solution for you – a plan that you can stick
with no matter how little time you have to focus on a
structured fitness program. What about the wonderful food
that will surround you during Thanksgiving, Christmas, and
New Year’s? I’ll help you with that, too. Read on.
If you are accustomed
to working out four to six times a week and love what you do
but know that the holidays will take a big chunk of your
time; plan for it. Make plans now and decide that it’s
okay to cut your workouts back to two to three times a week
and you will not lose any of your fitness gains. Indeed, it
has been proven that you can suspend strength training for
one week to 10 days and then resume. If you are used to
strength training three times a week, cut back to two times
or even once a week. Research has proven that the results
between weight training three times a week versus two times
a week is minimal. You will be fine. Remember, this cutback
or slow down is temporary.
To keep your
cardiovascular workouts in check, try exercising less
minutes at a higher intensity. It is even fine to do two
shorter cardio sessions in one day, if the opportunity
presents itself. Be creative in exercising whenever you can.
For example, you can receive some wonderful health benefits
simply from parking further away from the mall or grocery
store and walking to the entrance. Use the stairs instead of
the escalator or elevator. Find
ways to incorporate movement into your day.
What about those long
flights to visit relatives for Thanksgiving or Christmas?
Try to get up as often as possible and walk up and down the
aisle. While seated, you can do ankle circles; pointing and
flexing of your foot; or, dragging your foot back while
keeping it flat on the floor, first your right foot, then
your left. The main thing is to keep the legs active. If you
sit rigid for a number of hours, it is possible to get deep
vein thrombosis, which cause many problems, including death.
To avoid this mishap, fidget. It’s been proven that
fidgeting helps you use more calories – and that’s a
good thing!
Speaking of calories,
think of all those wonderful desserts that are going to be
served at Thanksgiving dinner. The entire meal is laden with
extra calories. Combine those calories with the shorter and
fewer bouts of exercise, and the pounds seem to appear
overnight. So, before you arrive at any holiday dinner, have
a plan. Decide ahead of time which foods you will eat and
which you will pass up. If you can’t resist Aunt
Martha’s apple-rhubarb custard pie topped with vanilla ice
cream, then have a very small piece with just a tablespoon
of ice cream. You will be amazed how satisfying that can be.
You aren’t depriving yourself, but you are not overdoing
it either. If you don’t plan what you are going to eat
before you arrive, you may end up overeating and feeling
miserable, not only physically, but with emotional pangs of
guilt and desperation. On the other hand, if you go to the
meal or party with confidence, you will come home feeling
accomplished. Remember also to eat as much green food as you
can (veggies!) while partaking of small amounts of brown.
Using these two tactics will get you through the Holiday
Season the same size as when you went in.
Bonnie Murphy is a
Healthy Lifestyle Coach for Mature Women featuring The
Fitness by Phone Program. Bonnie is currently coaching the
Leukemia/Lymphoma Society’s Team in Training. Contact her
at 907-646-4076; bonnie@bfitandwell.com;
or www.bfitandwell.com.
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