Short Term Benefits of Aerobic Exercise

Bea Boomer’s Wellness Project – Day 13 – 2/2/15

Short term benefits of aerobic exercise:

  • Aerobic exercise boosts our aging metabolism. Once we hit our thirties, ladies, our metabolism starts to slow down by 2 to 5 percent each decade.* This sucks, right?  It’s bad enough that a man’s metabolism is faster than ours, because they have more muscle than we do.  How to fight back?  Do aerobic exercise for a minimum of 30 minutes every stinking day.  Your metabolism will be pleased.
  • Aerobic exercise helps energize us.  Feeling sleepy after lunch?  Dozing at your desk?  Take a brisk walk for 15 minutes (outside, if possible) and you’ll perk up.  In Bea’s opinion, it’s better than a 5-hour energy drink.

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  • Aerobic exercise helps boost our mood.  Bea knows this for a fact – she’s a S.A.D. sufferer, and aerobics in front of her television truly helps her break down the blues.  Those “feel good” endorphins start their happy dance when she exercises.
  • Aerobic exercise helps us sleep better.  Those of us over the big 4-0 know that insomnia tends to creep up on us as we start going through perimenopause. Arrrghhh, those changing hormones!  Aerobic exercise is great for insomnia, as long as it’s not done too close to bedtime (our body temperature needs to cool down to a certain point to fall asleep easily)*
  • Aerobic exercise helps us fight off the flu and colds by boosting our immune system. 
  • Aerobic exercise helps ease menstrual cramps.
  • Aerobic exercise boosts our libido and sexual performance. Is your significant other tired of hearing you have a headache?  Exercise together out of bed and you may just be happier in bed.  You can read more about this lovely benefit in the article, The Top 3 Ways Exercise Boosts your Sex Drive.

 

Source:

* VanTine, Julia, & Doherty, Bridget. Growing Younger – Breakthrough Age-Defying Secrets. Rodale Press.

Why Generation X Women (and Boomers) Should Weight Train

Bea’s Wellness Project – Day 7– 1/19/15

When Bea was 47, her doctor told her she had osteopenia, a pre-cursor to osteoporosis (a not-so-fun inheritance from her mom) and put her on Actonel and calcium supplements. Being the drama queen she is, Bea kept picturing her bones getting weaker and more brittle until they dissolved into dust. The answer to her dilemma was weight training. She figured she’d give it a whirl, and see if what the experts said was true: that we can strengthen our bones by lifting weights. She added weight training to other weight-bearing exercises: brisk walking and jogging.

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Now in her late fifties, she continues this exercise routine, using weights that range from 3 to 10 pounds. She alternates the weight lifting with her favorite aerobic activities: power walking, running, or Tae Bo. Bea no longer has to take Actonel – her bone density tests have shown that her bones are back! Well, they never actually went anywhere – they’re just stronger and denser. How cool is that?

Bea has also been able to maintain a reasonable weight for her age and height; she weighs around 130 and has a 21.6 BMI. Not bad for someone who’ll be 58 years old this year.

What are some of the other ways that our bodies benefit from strength training? 

  • Strength training adds to our muscle mass, which in turn enhances our metabolism.
  • Strength training can help burn fat – studies have shown that training with weights can be great for reducing stomach fat.
  • Strength training makes us stronger, more flexible, and increases our sense of balance.
  • Strength training reduces arthritis and back pain.
  • Strength training helps control blood sugar in people with Type II diabetes.
  • Strength training can help us sleep better.
  • Strength training, along with other kinds of exercise, boosts self-confidence!
  • Strength training can boost our brain function. A recent study at Georgia Tech University found that lifting weights can boost our memory. You can read more about that benefit here.

Keep in mind that you should check with your primary care doctor if you decide to undertake a strength training program. He or she may advise you to limit yourself to certain types of exercise programs, depending on your current physical condition.

For further reading:

You may want to read this article from The Women’s Heart Foundation which talks about techniques and provides a “how-to” for several weight training exercises.

Risks for osteoporosis

What is osteopenia

Ladies, Don’t be Afraid of Weight Training

 

 

 

 

 

 

7 Ways to Enhance your Physical Health in 2015

 Bea’s Wellness Project – Day 5 – 1/14/2015

  • Add protein to your breakfast. A breakfast that’s high in carbohydrates can make you feel sluggish before lunch. Try a hard boiled or scrambled egg, high protein cereal or Greek yogurt, along with a whole-grain carb.
  • Try a new fruit or vegetable every week. Many fruits and veggies provide us with high levels of antioxidants, are high in fiber and rich in vitamins and minerals our bodies need. Mixing it up by adding a new fruit or veggie every week keeps our palates from getting bored.

restaurant table

  • Craving something sweet? Pass on the Snickers bar! For a low-calorie treat, try Dole Dippers, found in the frozen foods section of your supermarket – strawberry or banana pieces dipped in dark chocolate (good for our hearts!). Warning: if you don’t like dark chocolate (67% dark cocoa) you won’t like ‘em.
  • Do you drink a lot of soda? Replace one glass of soda with good old water. You may find that once you start drinking water or plain iced tea with meals, your sugar cravings may be lessened. Don’t like plain water? Add a little lemon or lime juice. Of course, if you’re eating pizza, there’s nothing else you can drink but a soda or an ice-cold beer.
  • Work at a desk all day? Research has shown that too much sitting can lead to heart disease, obesity, and other health issues. Get up at least once every hour; walk around your office building or if possible, take a brisk outdoor walk. Fresh air is energizing.
  • Are you on your feet all day at work? Do your footsies a favor and give them a good soaking while you’re enjoying a television show, reading a book, or listening to music in the evening. Not only will your feel thank you, but you’ll also be lowering your stress levels and preparing yourself for a good night’s sleep as well.
  • Do you exercise? Mix it up to keep it from getting boring and to keep your muscles guessing. For example, if you do cardio exercises, add strength training. Try a new workout, such as Zumba or a Spin class. Add yoga for increased flexibility, muscle toning, and improved posture.

 Answers to questions from Bea’s January 12th post:

Most diet experts say we should weigh ourselves once a week, since our weight tends to vary from day-to-day, and people who are attempting to lose weight may find it frustrating to see those up-and-down variances.  WebMD points out the “4 S’s” of weighing ourselves in this article.

For a different point of view, here’s what Melissa Conrad Stoppler has to say in this MedicineNet article, To Weigh or Not to Weigh 

And as for the best day of the week to weigh ourselves?  Bea recently heard the answer to this on her local news station, and the Cleveland Clinic agrees:  Wednesday is the best day of the week to step on that scale.  Read more here: The Best Day of the Week to Weigh Yourself.

 

 

 

 

 

 

Extra Holiday Poundage? Bah, Humbug!

You’ve probably heard that we Americans gain around 5 to 7 pounds around the holidays. With a pound being equal to 3,500 calories, that’s the equivalent of eating 17,500 and 24,500 extra calories between Turkey Day and Christmas! Seems hard to believe, doesn’t it? Now, I don’t know if people actually gain THAT much (more recent studies suggest that we only gain a pound or two) but if you want to avoid any extra poundage, Bea Boomer has a few suggestions:

  • Do NOT eat cookie dough while making those holiday goodies.
  • DO jog in place while watching “Christmas Vacation” or Bea’s persona favorite, “Elf.” (When Buddy is doing his dance in the mail room, why not join him in your living room?)
  • Do  avoid the four food groups favored by the North Pole elves: candy, candy canes, candy corns and syrup.

Looking for more practical options?

  • Sign up at a fitness center. There’s a Planet Fitness on many a corner, and it’s cheap! Then actually get up off the couch, go to the gym and work out.
  • Can’t afford a gym due to crazy holiday spending? When it’s mild out, take the dog for a walk or go for a jog with a friend. Do cardio workouts in front of your television; there are plenty of fitness DVDs available at Amazon.com. Do some strength training to speed up your metabolism.
  • Fill your fridge with healthy fruits and veggies, cut up and ready to eat.  Add more fiber to your diet by eating whole wheat cereals or oatmeal.  Switch from white bread to whole wheat. Ditto with pastas.
  • Drink lots of good old water to stay hydrated and ward off hunger pangs. Cold water may boost our metabolism.
  • Avoid drinking your calories: limit your intake of alcoholic drinks, eggnog and soda.
  • Finally, don’t go to a holiday party hungry. Eat a healthy breakfast and lunch to avoid eating too many of those yummy goodies at the Christmas buffet.

Here’s the bottom line: If you want to avoid looking like Santa Claus, you’ve got to take action! In fact, the Big Guy himself just may want to think about trying some of these tips. Those Christmas cookies he munches on all night are probably a nightmare for those reindeer, on that trip back to the North Pole!

 

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Bea’s Wellness Beat – Running

Bea is starting a new feature, beginning today, and every upcoming Thursday.  She calls it “Bea’s Wellness Beat.”

She’ll pick a random health, wellness, or fitness topic, and provide readers with a few tidbits relating to that topic:

  • Quotation of the week
  • Photo of the week
  • Key points about the topic
  • Inspirational/informational links about the topic
  • Along with anything else she can think of, for your reading enjoyment.

Bea would LOVE to have ideas from readers about what topics you would be interested in learning/reading about at Bea’s Wellness Beat.

Today’s topic:  Running! 

Quote for the week:  The miracle isn’t that I finished. The miracle is that I had the courage to start.”  (John Bingham, No Need for Speed: A Beginner’s Guide to the Joy of Running.

Bea completed her first 5K in 2013.  Here she is, pre-run, in the morning hours of April 27, 2013, at the Mount Clemens, Michigan, Let’s Move, Festival of Races. 

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One 5K (3.1 miles) and she was hooked on running!  Bea’s been a walker for many years, and never thought she’d take that leap into running.  Now she’s glad she did!

Things she loves:  Being out in the fresh air, building up her endurance, relieving stress and boosting her mood.  She even loves the sweating part.  Her Ipod Nano is her “running buddy,” and keeps her motivated.

Benefits of running include:

  • Weight loss – if you’re trying to lose weight, combining a healthy diet with cardiovascular exercise such as running is a great way to succeed. You burn more calories running than you would with brisk walking or bicycling.
  • Running helps include lower blood pressure, cholesterol levels,  and increased lung capacity and cardiovascular endurance. You can read more about the health benefits of running at this article: Health Benefits of Running.
  • Running also gives you a sense of self-esteem, confidence, and when those endorphins are released, you feel great!

Of course, one thing Bea doesn’t want to do is injure herself while running – she’s pushing 57 years old, and an injury might turn out to be a lengthy setback to her fitness program!  To avoid injuries:

  • Buy good running shoes – specifically made for running!
  • Warm up with a walk before starting your run; and do stretches after your run.
  • Include different fitness options besides running into your exercise routine; cross training helps you work different muscles and keeps your body challenged.
  • This Runner’s World article provides some more injury prevention tips.

Inspirational links:

Looking for a Running Club? 

Michigan Running Clubs

Twisted Blister Running Club (Manistee Michigan)  Find on Facebook: https://www.facebook.com/twistedblisterrunningclub?ref=br_tf

Looking for running events?

Check out the Active website.

I hope you enjoyed this week’s Wellness Beat!  Remember, Bea is always looking for new ideas/topics to write about.  Have a suggestion?  Add it to the comments section, or send Bea an email:  beaboomer@gmail.com

 

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Stay Fit This Winter!

I don’t know about you, but when winter starts sneaking up on me, and the sky starts darkening just about the time I’m leaving work, well,
I just want to go home, get my pj’s on and cozy up underneath a blanket.  In other words, hibernating like a big old bear sounds pretty good to old Bea!  And that cold, cold winter wind makes me want to gather up comfort foods and fill my belly with ‘em.

 

Wake up, sleepyhead!

Truth is, though, I know I can’t let the siren call of hibernation woo me.  I don’t want to wake up from a long winter’s nap, only to find I’ve somehow gained five (or more) pounds and that I have a serious lack of motivation to rev up my exercise habits for spring.

If you have the same concerns I do, here are some options to keep you motivated to maintain your fitness levels this winter, and avoid that
holiday weight gain, compliments of the American Council of Exercise (ACE) website.

A few ideas I would add to ACE’s list:

  • On those days when it’s not too bitterly cold, take a brisk walk outside.  If you have a dog, bring him or her along for some company. Or if you can drag your spouse or significant other off the couch, drag him or her along!
  • Ask for a Nintendo Wii with a Wii Fit package for Christmas!  It’ll help you work off those holiday treats.
  • Are you a senior?  Find out if your community has a SeniorCenter – the one in my city offers a walking track and a variety of group activities,
    such as pickle ball, which is extremely popular.

For Further Reading:

  1. Exercise and Cold Weather: Tips to Stay Safe Outdoors
  2. 7 Benefits of Exercising Outside this Winter

 

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Bea’s 3 Favorite Strength Training DVDs

 

 

 

Bea loves strength training and finds it does great things for both her body and mind.  Heck, what’s not to love about an exercise that strengthens your bones, builds muscle and ramps up your metabolism?

Here are a few of her current favorite DVDs:

  • Star Trainers –  5 fitness experts, 5 twenty minute weight workouts.  The routines are easy to follow. The workouts may be short, but they definitely make you sweat.

 

  • Denise Austin 3-Week Boot Camp – 2 twenty minute workouts and a bonus 6 minute “ab fat blaster.” After all these years, Denise’s voice still annoys Bea. But once she learned the routine, she just muted the audio!

 

  •  Chris Freytag’s Walk and Sculpt – a combination of cardio and strength training. Bea enjoys interval training and Chris makes her work! Ahh, but it feels so good when it’s over.  (This routine is from her Walking Cardio Shape Up Max DVD)

 

All three of these DVDs are available at Amazon.

Hey readers!  Bea’s always on the lookout for new strength training DVDs.  Got any suggestions?

 

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More Outdoor Fitness Fun

Bicycling is just one exercise option for the great outdoors.

Walking is another good choice, especially if you have a park with walking trails in your community.  I enjoy walking because I know it’s good for my bones, as well as my heart health.  If you want to “step up” your walking workout, try walking poles, as described at the Mayo Clinic website.   They’re great for giving your upper body a workout.

If you’re brave, you may want to try roller blading, but believe me, you’ll want to wear protective gear, including a helmet. Take it from me, falling while on roller blades is not a pleasant experience. (Maybe I should have learned to stop first!)
Does your family go camping?  Hiking trails are a good way to get your fitness in when you’re vacationing, and you can get your kids or grandkids involved, too.  Hiking is great for body and mind.  Playing Frisbee, badminton, or other outdoor games is good for the whole family.  Or try canoeing, which is good for your upper body and core.

Other ideas include:

  • Jogging or running on an outdoor track
  • Swimming at your community’s pool
  • Tennis
  • Golf (Walk the course!)

For Further Reading:

  1. Health Benefits to Exercising Outdoors
  2. Exercising Outdoors Makes You Happier
  3. Don’t Become A Victim Exercising Outdoors

Bicycling: A Great Outdoor Exercise

 

 

I’m certain that in some areas of the country, spring has actually sprung.  Unfortunately, that doesn’t happen to be in my home state, Michigan, where was a rainy and chilly April, and May hasn’t promised any better weather so far. And we’re already at the middle of May!
But for those of you who are enjoying spring, it’s a good time to take your workout outside. (Which I also plan on doing, once our weather cooperates!)  One great way to do that is to ride a bike!  In my community, we’re lucky to have a bike trail that winds its way through several cities, if one is inclined to ride for miles. There’s also a very awesome park that’s a  20-minute bike ride away from my house, and it has several miles of trails through the woods.

My fellow blogger Barrie Davenport recently wrote a post about the joys of riding a bike. She also pointed out a few of the health benefits of bicycling, and has a list of  “must have” bike accessories.

And of course, it’s important to think about bike safety when you ride. I found that out the hard way when I was a teen riding my 10-speed!

 

For Further Reading:

More Health Benefits of Cycling

 

Bea’s Five Favorite Walking DVDs

 

Walking has always been one of Bea’s favorite ways to exercise.  Walking is great because it’s easy to do, there’s no equipment needed, and you can do it indoors or outside.  Walking provides many health benefits, also.

Are you a beginner?  Ready to get off the couch and start walking? 

  • Try Leslie Sansone’s Start Walking series; 1, 2 and 3 mile walks.  Leslie developed this series for the American Heart Association’s Start Walking program.

For more challenge, and if you’re not afraid to do some jogging, try:

  • Leslie’s The Big Burn, 2 Miles of Intervals. This DVD starts with brisk walk, then adds short intervals of jogging (which you can modify, if you choose) to “boost” your workout.

If you love working with weights, you’ll love these next two walking DVD options.  Chris Freytag combines walking with sculpting exercises:  

  • Chris Freytag’s Walking Cardio Shape-Up
  • Chris Freytag’s Walk and Sculpt

You can buy these DVDs as a set at the Exercise TV store.  These DVDs really get Bea’s  heart pumping and the strength training bonus is a great way to build muscle.

Bea’s latest favorite is one she recently checked out from her local library. This is a great way to “test out” exercise DVDs before buying them.  

  • Biggest Loser Power Walk, which includes four 1 mile walking workouts.  Do one mile at a time or as many as you have the energy to do!  Mile 2 calls for light weights, and mile 4 uses a medicine ball, but this equipment is optional. 

What Bea really likes about the Biggest Loser DVD is that for two of the walks, the leaders are two of the actual biggest losers, Tara Costa and Sione Fa.  And of course, it’s motivating to see real people doing the exercises! 

What are your favorite exercise DVDs?  Bea’s always looking for more exercise options.