Has your idea of a healthy body changed as you have gotten a bit older? If you are in your 30’s and 40’s, you may think to have a healthy body you need to be thin, toned muscles and be able to wear a bikini.
As we get into our 50’s and over, our idea tends to shift. Of course, we want to still look good, but for most of us, we are not planning on wearing a new bikini any time soon.
Our focus becomes more of staying healthy and strong to maintain our muscle strength to be able to live an active life style.
If you haven’t been exercising, it’s a great time to start. What we do in our 50’s really impacts our activity level in our 60’s and 70’s.
And if you are exercising, you may need to make some changes to your current routine if you find yourself experiencing any knee or hip pain.
We begin to experience bone and muscle loss when we reach 50. To combat that, strength training is essential. Cardio and flexibility are equally important. There are modifications that can be made to insure the exercises you are doing are safe and effective for you.
If you are reading this, I am going to assume that you are ready to make some lifestyle changes. First, may I say ‘Good for You’. Everybody must start somewhere, it doesn’t matter where you start, the important thing is that you start.
Weight loss and exercise are a lifelong journey. It is not something that you do until you reach your goals, and then go back to your old habits. Diets really don’t work, because people think of them having a beginning and ending. Lifestyle changes are made in increments, one choice at a time. Grabbing that water instead of a pop, will change the way you keep your body hydrated, which in turn helps the body rid itself of toxins and helps you digest your food.
How much time are you willing to commit to exercise?
Amount of time each day (in minutes):
Days of the week you can work out (circle all):
Circle all that apply and explain (be honest):
Lack of enjoyment/discomforting:
Don’t know what to do:
Doesn’t work for me:
Buy a work out bag, water bottle, comfortable, supportive shoes and if your budget allows, a new outfit. Be prepared, leave the bag in your car or where you can’t miss it.
Schedule time with yourself and make sure you don’t miss the appointment.
Walk with a friend, maybe someone else from the group. Remember, walking is walking. It doesn’t have to be on a track. Walking in a downtown area counts just as much.
Now, give me your ideas! Be creative, but think about what will work for your lifestyle.
Short Term (up to 6 months)
Walk at lunch for 15 minutes on M, W, & F
Write down EVERYTHING that goes past the lips. Food amnesia is very common.
Lose 10 % of your body weight.
Tell yourself every day that you are amazing and that you are going to finish this program! You are a ROCKSTAR!
Now, tell me what short term goals come to mind. We can then talk about them.
Long Term (up to 6 months)
I want to drop/release lbs. or drop dress sizes.
Exercise 5 days every week.
Feel good in my own skin and recognize what I have accomplished.
Add one more day of exercise, if you are ready!
Yes, I do want you to reward yourself for obtaining a significant goal. Yes, it can be a food reward. That may surprise you, but if you have been eating well, exercising and accomplishing your goals, having dinner out at your favorite restaurant with dessert is not going to ruin everything you have already done. Of course, you can’t do that for every goal.
Other non-food awards can be a massage, facial, shopping trip. Whatever make you feel good and brings a smile to your face.
Time is one of the most common reasons we can’t work out. But very seriously, we make time for the things that are important to us. I’ve done this myself, I think I don’t have time for something because deep down, I really don’t want to do it. Then something else comes along and requires the exact same amount of time, and miraculously, suddenly, I have time to squeeze it in. But, if I really think about it, it is something I wanted to do. It is the exact same way with money. If we really want something, we figure out a way. It can be helpful to do a time study for a few days to determine where you have some extra time. We can get caught up in checking our email and 30 minutes can go by very quickly.
Work is usually the next one I hear, and I totally understand this one. I worked a corporate job or 27 years. I put in many, many hours to get things done. But, when I left, after passing folders off to other staff, throwing out things that nobody would know what it is and care, I walked out with two boxes of personal items. Nobody, ever looks back and says they wish they would have worked harder or more. People look back and think they should have taken more time for themselves or family. If they experienced stress or any other physical or mental challenges, they look back and wish they would have taken better care of themselves.
So, please my friends, schedule time into your calendar for yourself. You are so worth it! And remember, you always attend your regular appointments with a client and are prepared. You need to treatyourself to the same consideration. Show up to your meeting to take care of yourself!
Family – I am sure you already know what I am going to say. You can’t take care of your family without taking care of yourself. Your family wants you around for a long time and they want you healthy.
Lack of enjoyment/discomfort – Whenever we do something out of our normal patterns, we feel a level of discomfort. Think back to the time you started a new job. Did you feel some discomfort? You feel like you don’t know what to do, if you are doing it right, etc. When you start to exercise, you will likely feel some discomfort. Will it be challenging, yes, but I will tell you that it is totally worth it.
When we begin to move more, it feels difficult, you may not be able to go far, or you may get short of breath. That is totally normal and it won’t last. I promise! We will start off slowly, at a place you need to start. It really depends on your current fitness level. When you begin to move, and you stay consistent, suddenly you begin to realize it’s getting a bit easier. As it gets easier and we adjust your workout, you will realize that you can do that next step too. You may think ‘I hate exercise’, I was there once too. Remember the chubby kid/adult with no desire to exercise. But, I can tell you from personal experience, if you keep moving, you will begin to feel stronger, more fit and accomplish things that you would never thought you could. Will you fall in love with exercise, probably not, but you will love feeling empowered because you can do it.