Most women do not think of themselves as being the athletic type, but we really are. From being on the go along with balancing many jobs, our busy lives require a tremendous amount of energy and efficiency.  Our lifestyles demand that we be in top condition to do our work, nurture others and live a quality life. The more fit and healthy you are, the more enjoyable your life will be. Changing our mindset by thinking of ourselves as athletes helps us to consider how important is to get proper training, good nutrition and adequate rest. As a certified coach and personal trainer, I can tell you that without a solid game plan, your focus will become lost. After the age of 50, it takes much more effort to recoup your energy, lean muscle and confidence. Not exercising also has an accumulative effect. Some of the signs are –Out of breath easily—Back pain—Weight gain—-and Depression– just to name a few. Why wait for a rude awakening? It’s not too late to begin reversing metabolic loss. Now is the time to focus on fitness.

For women, turning 50 is a milestone. We’re not as resilient as in earlier years. Society tells you it’s a crossroads. Your body underscores the point. Every woman over 50 feels it. “The kids are going to college, and parents are aging. Quite often there are marriage problems and job challenges. It’s a stressful time. Don’t neglect your body.

Make a conscious choice to get moving.

Stop talking about getting fit and healthy and do something about it. Get a physical assessment to identify strengths and weaknesses. Move beyond leisurely walking and increase your pace to build cardiovascular health. Add weight training for strength and strong bones. Do core exercises for stability and balance. And eat well! 

Lose the Excuses

What’s the main reason that 80% of our population does not exercise? Excuses! The following is a list of common excuses and how to respond to them—whether it’s your spouse, your friend, or yourself—and by doing this, you’ll become stronger both mentally and physically.

I don’t have the time. This is probably the most common excuse people use to avoid exercise. Find small windows of time. There are 24 hours in a day, so it seems reasonable that one should be able to find 30 minutes to exercise.

My body hurts too much to exercise. Exercise reduces joint pain, increases strength and flexibility. Throw away the notion that all exercise is regimented and start moving. Even with injury, we still need to move. Any surgical procedure in the hospital get people up within 24 to walk the halls. Get permission from your doctor, then ask a fitness professional to help you design a program. After all, that’s what we’re here for.

I don’t want to look muscular. To get that “ripped” look of a female body builder, it would take loads of very heavy lifting. A basic workout does not cause one to pack on piles if muscle. Strength training increases your metabolism, slows down sarcponia (degenerative loss of strength that occurs as we age) and decrease your risk of osteoporosis.

 I’m too tired to exercise. Exercise increases your energy and improves sleep. For years, I have conducted exercise programs and often hear people say they are too tired to exercise. After instructing them on energy management through correct training, improvements are made—including increased energy levels and overall feelings of well being.  Get help from a pro if that’s the case. This excuse needs to be never used again—by anyone.  

No matter what your age is, functional fitness should be a part of your daily routine. According to the National Women’s Health Information Center, exercise can also:

  • lowers risk of colon cancer and diabetes
  • keeps bones, muscles, and joints healthy
  • reduces anxiety and depression and improves  mood
  • guards against falling and bone fractures
  • protects against breast cancer
  • aids in controlling joint swelling and pain from arthritis
  • increases energy
  • improves sleep                                               

Develop good exercise habits now without excuses. To get the benefits, I recommend at least 30 minutes of exercise a day. This includes cardiovascular, strength training and flexibility. If this sounds like too much, then moving even for short periods can be helpful.  A fitness professional can tailor an exercise program to meet your age, fitness level, and individual health concerns.

Game Plan

I am a big believer in belonging to a gym or a running club etc. We are social creatures and are more likely to keep a commitment if we have someone we are accountable to. Being part of a program helps you get the support of the others and helps to stay on track..                    

The American Council on Exercise recommends a regular resistance-training program. The three primary benefits are:                                                                                                                                     

1) Increased strength of bones, muscles, and connective tissue. Exercise decreases the risk of developing osteoporosis and decreases your risk of injury in everything you do.

2) Increased lean muscle. The more muscle you have, the more calories your body burns. This makes it easier to control your weight.

3) Enhanced quality of life. This becomes increasingly important as we get older. The things we do every day — like carrying groceries in from the car — will become easier as our overall strength improves.

Getting fit and staying fit is a lifestyle.

A mistake many women make is doing the same workout all the time. Don’t plan on staying in your comfort zone!

Our bodies are smart and constantly adapting to whatever demands are put on it in. Change only happens when you move out of the comfort zone. When we get used to a routine, we use less energy. The result is… that you burn less fat. Studies have shown that doing the same workout repeatedly leads to adaptation plateaus and increases the risk of injury.

Incorporate interval training into all your workouts. As you gradually increase time and intensity, it will show up as improvement in your overall fitness. 

Health fads come and go, so make changes that last.

Move away from the idea of being on a ‘diet’ and get back to basics. In a small notebook, write down everything you eat and your workouts for 6 months with complete honesty This will help you become more aware of weak links and gradually implement changes.

Aim to keep your blood sugar levels even throughout the day. Know what foods cause blood sugar levels to spike and crash. This can cause even the most disciplined person to weaken their commitment to healthy eating and exercise.

Think ‘fat loss’ rather than ‘weight loss’. Too many women are hung up on weight when we really need to be be concerned with building strength and lean muscle — the body’s biggest fat-burning machine.

Forget the fads and get fit the old-fashioned way with proper nutrition and exercise. You can always email me with any questions you have, and do be sure to “Like” our Body Now! Facebook fan page where you can check in daily for inspiration!                                                                              

In Love, Health, and Energy,

Deborah