Talking the talk and Walking the walk
I’m really good at telling people what to do. (Ask Tom – he will vouch for that.) I’m not always as good about following my own advice. The snow this winter has been my excuse for not getting out for a daily walk or run. I justified not working out regularly to getting a workout from shoveling snow every day. What I didn’t realize was just how much of a slug I’ve become – gradually – over the past three years. A few weeks ago I noticed my left arm (my dominant side) was uncomfortable when I used it in certain positions. Things seemed heavier than they used to and the stairs seemed to have become steeper. Clothes were not fitting as well but neither were Tom’s and he had convinced me I was doing something different when I did the laundry and was shrinking his shirts and pants. Hmmmmm. Time to get a grip on reality.
I was recounting how I lost 105 lbs and got into shape six years ago to a friend. It wasn’t until I started listing in the e-mail all the activities I was involved in that I realized how much my activity level has changed – not in a positive direction.
It is easy, especially as we age, to start to let things slide, usually a little at a time. We don’t bounce out of bed as easily in the morning. There is a little more stiffness. We may start to tire a little earlier in the day and not see anything wrong with a 10PM bedtime when midnight used to be the rule, not the exception. We make excuses why we can’t go to the gym or out for a walk. My excuse was I moved, the bike path here was too far away, didn’t know any trainer, the dance studio was a 25 minute drive across town, etc. Then we make exceptions in our diet. What will 2 more cookies hurt? They don’t seem like big changes but over time they add up and you will eventually be astounded when you wake up to a “new you” – not one you were expecting. I know I was when I actually looked at all the changes.
Four years ago I was still playing tennis at least once a week. I was taking dancing lessons,1 hr. 3-4 times a week, and for anyone who hasn’t danced since their last tap dancing lesson 55 years ago, let me tell you it is a work out. I went to Zumba class twice a week. Everyday before work and sometimes after I ran 3-4 miles on the bike path – 7 days a week. A personal trainer came to our workplace three times a week and we worked out on our lunch hour. That was burning a lot of calories, strengthening muscles I’d never used before and in general making me into another person.
Now here is the kicker. Because I was working out, my metabolism was more efficient and I burned more calories even when I wasn’t moving. But the real surprise is I wasn’t hungry all the time ! My craving for sweets also diminished. I felt good. And for the first time in my life I looked forward to being active.
It’s time to get back on the fitness wagon. I don’t want to be old in my 60’s. I want to be like my 87 year old mother-in-law (no my mother didn’t make a miraculous recovery – I’m talking about my former spouse’s mother). This woman swims, snorkels, (maybe even still scuba dives!), gardens, does tai chi, takes classes whenever she sees something interesting that she doesn’t already know about, etc. She IS the Energizer Bunny. I stopped trying to compete with her the summer she painted the outside of our house and top coated our driveway when she was 60). But she is NOT old and most likely never will be as her zest for life and her participation in it, really puts me to shame.
Anyone out there feel my pain? If you want to join me in my return to a more fit me here are some thoughts I will share.
Don’t feel you have to go join a gym. If you are out of shape, wouldn’t put on a leotard or stretch pants if someone paid you, then you most likely will not use a gym membership. It’s painful to see all the beautiful Barbie doll bodies on their mats,on treadmills, glistening (not sweating), and humming along with their i-Pods when you have soaked your T-shirt and are huffing and puffing like a freight train. It makes it hard to work up enthusiasm for going back.
I tried hiring a personal trainer once. Hated it. She was great but I dreaded every early morning she was scheduled to come to the house. I got really good at coming up with excuses. It was also pricey. I solved the problem by finding some friends who also wanted to exercise and we shared the cost of the trainer and used the conference room at work for workouts.
Find a bike path or a school track NEARBY. Its easy to find excuses not to go if you have to drive 15 min. or miles to get to the path. Sidewalks will work if you aren’t near a bike path. My only problem with running in a neighborhood was I was afraid people would think I was being chased by a mugger and call the police. I don’t look like your typical marathon runner. Running in the road is never a good idea either. If you step off the berm to avoid cars the chances of turning an ankle or falling increase as its NOT smooth. If you don’t move over you run the risk of being hit. Some drivers do not share well.
Set small goals. You aren’t going to run a 5-K next month. The bike paths in Newark are awesome. The bike path on campus is an easy path on which to learn to run. I was NOT a runner. I never even considered it BUT I started walking. There were several bridges along the path. After walking the path numerous times I decided to challenge myself. I started running just before a bridge, ran across the bridge then stopped running and resumed walking, did the same thing at the 2nd, 3rd and 4th bridges. This became easier. So I increased the distance before and after the bridge that I ran. Then I started running short intervals in-between the bridges, part way up a hill, part way down a hill, from one clump of trees to the next clump of trees. One day I found myself running the whole way. It was exhilarating . And a personal milepost. Me – a person who had never run more than the distance from the car to the house ( and only when it was raining) had just run 4 miles. You can do it. I can do it again too – IF I start slowly.
Dance ! Dance! Dance ! When I was a little girl my mother enrolled me in ballet and tap dancing lessons. I had skinned knees for every recital. I was NOT a graceful child. My mother dis-enrolled me saying there was no use throwing good money after bad and that I obviously had two left feet. I carried that idea with me into adulthood – even past middle age. I couldn’t dance. In 2007 I bought my husband and myself dance lessons at a local studio in an attempt to find something we could enjoy together. I learned that I CAN dance. The dance instructor said that anyone who can walk can dance. I believe him. Its fun and it really burns calories. You don’t have to waltz – you can salsa, you can swing dance, you can do reggae. Its just moving your feet to a beat.
Zumba – a Latin, dance,exercise combination. Not hard and you can stand in the back of the class until you learn the 4 basic moves. If you are a beginner and out of shape start with Zumba Gold. Its slower, modified, easier but still very effective. It doesn’t feel like exercise. Go on line to find a Zumba class near you. There are DVD discs that instruct but they are difficult if you have never tried it before and you will get discouraged. Learn in a class then get the DVD if you want more.
Walk at home. No more excuses. No bad weather, no need for a gym, no equipment, no need for a lot of room – your living room will work well. There are walking DVD’s that are excellent even for the beginner. Leslie Sansone has a collection of DVD’s for 1, 2, 3, and 4 mile walks and workouts that are easy to follow, inexpensive and a very good workout. She has videos for everyone – Walk Slim (you choose 1, 2,3, 4 mile walk) 3 Mile weight Loss Power Walk at Home, Super Fat Burning 3 mile walk…….The list goes on and on. All available at Barnes and Noble or Amazon. Word of caution – the only thing I don’t like about her tapes is her running chatter but you learn to tune it out and focus on the music and the walking.
You may be interested in trying Tai Chi, or Yoga but don’t think you can do it – don’t want to look foolish in front of other more experienced people. I understand that. I went to a Tai Chi class with my neighbor last winter. I loved the moves but felt so self-conscious because it seemed like everyone else knew what they were doing and I was always about 2 moves behind. I didn’t go back. There is a Tai Chi DVD that I will recommend if its something you want to learn more about. Tai Chi is excellent in improving balance and mobility without any high impact movements on your joints. The video I recommend is Scott Cole’s Discover Tai Chi. It was made specifically for Beginners, Older Adults and those who may be physically challenged.
Along the same lines is Yoga for the Rest of Us by Peggy Cappy. This is an in-home 20 min. – 60 min. work out that introduces you to easy basic yoga moves with warm up and breathing exercises included. This is a good way to try something new before investing in classes.
Find a sport you want to learn and take lessons. Golf or tennis lessons are available just about everywhere. You can rent or borrow equipment until you know if you like it.
Pick something – anything and start moving with me or a friend today. Make a commitment and make it public like I’m doing here. It’s much harder to not follow through when you know others are following your progress. I will do progress reports every week.
Leslie Sansone and I became reacquainted through her 3 mile DVD today. I feel better all ready !
Think about it