Tag Archive for: senior exercise

Exercise can feel like drudgery when you frame it as something you “have to do” rather than something you “get to do.”

As a movement educator and motivator, I’m always searching for ways to infuse joy into the classes I teach. Why? Because it makes it fun. If movement isn’t fun, why do it?  It should feel good and help change your outlook in some way.

The way I teach is informed by science and research. I’m particularly influenced by the research findings of Kelly McGonigal, a health psychologist and author of “The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage.”

Across cultures and ages, there are specific movements that both express and elicit joy. Think about hitting a goal, winning a race, or accomplishing something important to you. The universal physical sign for joy is arms thrown overhead in the air. This is seen with young and old, internationally, and even with blind people who’ve never visually seen that movement. It’s a universal physical manifestation of an emotion.

 

 

 

If we listen to music in a group, we might notice people swaying their arms overhead, often in unison, expressing joy and connection.

The feelings you derive from a class can have lasting positive effects. For instance, if you felt strong and capable during certain exercises when you encounter a challenge later in the day, you are already armed with the sense that you are strong enough to handle it. You’ve altered your outlook even outside of class. That’s a powerful way to use movement to foster a positive mental state.

 

Celebrate what you CAN Do!

Sometimes we become so focused on our limitations that we forget to celebrate what we CAN do! Maybe it’s just moving to your favorite music in a way that makes you smile. That’s an absolutely legitimate form of exercise, and you should incorporate whatever kind of movement brings you joy. Movement in any form should be viewed as a gift to celebrate.

Try these Incentives

Use one of these three ideas to feel good during movement: music, nature, and/or people.

Add some motivating music. According to McGonigal, music is a “powerful evoker of joy” and can help release endorphins and dopamine. Endorphins and dopamine are both chemicals in your body that make you happy, but they function in different ways. Endorphins relieve pain naturally. When they attach to your brain’s reward centers (opiate receptors), dopamine (a mood-boosting neurotransmitter) is then released. For example, endorphins will naturally help soothe a runner’s achy muscles.

 

 

“Green Exercise”, working out in nature has an immediate effect on mood and can help people feel calmer and happier, improving mental health.

 

 

 

 

Moving Together
As Barbara Streisand so eloquently sang, “People, people who need people, are the luckiest people in the world.”   As a former professional dancer, I felt firsthand the power I experienced dancing, moving, and even breathing as one in a group. The sensations and emotions you experience, whether they be strength, joy, or discovery, are amplified tenfold in a group setting.

 

 

I’ll never forget my first time back teaching in-person group classes toward the end of the pandemic. One of the participants came up to me with tears in her eyes after class. She shared how deeply moved she was by being able to exercise in connection with others again, breathing, laughing, and moving together. This revelation both surprised and touched her.

Track Progress In a Novel Way

Give your trackers a break for a bit. Maybe be a little less data-driven; find a word that best describes how you feel after a workout. Track that instead to support a mindset of joy.

During one of my recent Signature BoneSmart Pilates® Standing Strong classes that I teach, I asked the participants to note how they felt before class with just one word. Some of their words included: “discombobulated, vulnerable, stiff, tired, flustered, and exhausted.”

After an hour of moving together with beautiful music and supportive cues, they each shared a word describing how they felt. These descriptions included solid, confident, invigorated, hopeful, and free. The evolution that occurred with each individual is a testament to the transformative power of movement to elicit joy and optimism.

In Conclusion
The process of moving (even over Zoom) with a joyful mindset and perhaps some motivating music can be transformative and set you up to have a fantastic day!

 

Depending on where you live the summer heat may be approaching or is already at its height. Staying active becomes a challenge, especially for people over 50. Exercising in hot weather requires additional precautions to ensure your safety.

My aim is to provide a comprehensive guide for my BoneSmarties over 50, offering tips and strategies for staying fit while minimizing the risk of heat-related illnesses.

 

 

 

 

 

 

  1. Stay Hydrated:     Hydration is crucial when exercising in hot weather, as your body loses water through perspiration. Older adults are more susceptible to dehydration due to decreased thirst sensation. To combat this, it’s essential to drink water before, during, and after physical activity. Avoid alcohol and caffeinated beverages, as they can contribute to dehydration. Carry a water bottle with you and sip regularly to maintain proper hydration levels.  Consider infusing your  water with electrolytes or swap out for a sports drink.  Electrolytes help you replenish minerals  lost through sweat. That’s why water alone is not enough if you’re exercising outdoors in the heat.

  2. Time Your Workouts:    When the sun is at its peak, typically between 10 a.m. and 4 p.m., the heat is most intense. It’s advisable to plan your workouts during the cooler parts of the day, such as early morning or late evening. This reduces exposure to extreme heat and minimizes the risk of heat exhaustion or heatstroke.
  3. Dress Appropriately:    Wearing the right clothing can make a significant difference in staying cool during exercise. Opt for lightweight, breathable fabrics that allow air circulation and aid in moisture-wicking. Loose-fitting clothing in light colors reflects sunlight and helps in maintaining a comfortable body temperature. Additionally, wearing a wide-brimmed hat and sunglasses protects against the sun’s harmful rays and reduces heat-related discomfort.
  4. Protect Your Skin:   Exercising outdoors increases exposure to harmful UV radiation. Individuals over 50 are particularly vulnerable to sunburn and skin damage. Choose a sunscreen with SPF 30 or higher with broad spectrum protection against UVA and UVB. Reapply sunscreen every two hours, or more frequently if sweating excessively. Seeking shade when possible or exercising under tree cover can provide additional protection from direct sunlight.

    You should always wear sunscreen when you go outside, but you should be even more diligent about it if you plan on being out during peak hours.

     

  5. Check the thermostat and your ceiling fans:  Most gyms/health clubs set their thermostats so the air conditioner runs often and keeps the humidity (and sweat) out of the air!    If you have your home A/C set to an economical setting, and you’re doing a high intensity class like HIIT – you may want to make sure your ceiling fans are on and lower your AC for the time it takes you to do a class.

Some people are either or people. I believe both have benefits for improving bone health.

When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones. Your muscles don’t know whether the resistance comes from bands or weights.  Whatever you are more prone actually to do, that is the mode of choice. If you dislike weights, go for bands.
I personally like mixing things up.

Here’s the thing, though, you need to really challenge yourself for change to occur.

With resistance training, it’s too light if you can breeze through 20 reps of an overhead press. You’re building endurance, not strength. You should feel “worked” after 10-12 reps at a given resistance (whether it be weights or bands) with excellent alignment and good breathing technique.

I tell Pilates teachers to load up the springs on the Reformer for leg work for their clients with osteoporosis. If the springs aren’t heavy enough, they won’t gain strength or bone. (of course, ensuring proper form)

The other thing to remember is that your bone health is not only a reflection of your exercise. It’s also a function of your nutrition, supplementation, daily activities, or lack of…it’s difficult to tease out.

I believe your best shot at optimal bone health is doing weight-bearing resistance and impact exercises, dancing, walking/hiking, sports you enjoy AND also addressing other factors in your life that support bone health. When appropriate, medications may be the right choice.

Most people want a multifactorial approach to their bone health. I get that. In many ways, we are our own laboratory.

I want to share this interesting study from researchers at the U. of Oregon demonstrating how training with resistance bands increases bone mineral density.

“It is sometimes difficult for sedentary people to change their habits, and going to a gym would be more difficult. But elastic bands offer an interesting alternative since they allow enough intensity to stimulate bone mass, and a multitude of exercises are possible. Regular practice of 2 weekly sessions involving work on the main muscle groups of the body will increase bone mineral density.”  Here’s the research study

 

 

Picture of Teresa's hybrid Pilates classIn Pilates, you’ll often gain optimal results from an exercise when you make your movements smaller rather than larger.  You’ll also gain more when you focus on the principles of Pilates: Concentration, Control, Centering, Breath, Precision, and Flow. It’s this attention to detail that makes Pilates a Mind-Body Practice.

As with most things in life, “less is more.”  We live in a world where we drink from coffee cups large enough to fill our gas tanks, we eat muffins capable of feeding a family of four, fast food orders are supersized, and Costco supplies us with enough peanut butter to last for years.

Bigger is not always better.

According to Cedric Bryant, chief science officer of the American Council on Exercise, “Thanks in part to the pandemic, many people’s exercise priorities have shifted from intense, calorie-burning workouts to activities that also foster a mind-body connection.”

Is Pilates as Good as Everyone Says?

The strength and flexibility workout is having a moment.

What can — and can’t — it do for us?     Enjoy this recent illuminating NYTimes article.

Click the video for details and find the meerkats!
This class is designed for those of us in the last and best third of our lives. Incorporating the science of aging, the class is bone safe, spine safe, and joint-friendly. We challenge our nervous system through fun movement brain games to develop new neural pathways that improve balance, fall response time, and focus. We work on core, lower and upper body strength, we dance and we practice how to catch ourselves safely if we trip, to help prevent injury.

This class is appropriate for the beginner to advanced intermediate active ager. Expect improved posture, injury prevention, coordination, core strength, flexibility, and balance with crossover benefits to your daily activities. 

No prior Pilates experience necessary, just a willingness to learn and have fun. To participate, you must be able to get up and down from a mat safely and independently.