gettinfitover40

At work or at play, if you over use or repeatedly stress your bodies joints, you could developed Bursitis. Bursitis is a painful inflammation of the joint and can really throw a monkey wrench into your workout. Between your bones and among the joints and tendons of the body you have small packets of fluid called bursea. When they are performing normally, you won’t even know they are there. However if Bursitis strikes, you’ll know it.

Bursitis can be located in the shoulder, the hips, the knees, even the base of the big toe. Normally, bursitis pain will go away in a few weeks, if not, it’s time to seek treatment. Physical therapy can provide some relief with stretches and exercises to reduce pain. Often times rest and applying ice can also aid in healing the affected joint. And let’s not forget about over-the-counter pain relievers to help the body to relax and allow healing to take place.

Doctors sometimes prescribe an injection of corticosteroid into the bursa to relieve inflammation. This treatment usually provides quick relief and most people seldom need more than the one injection. Something to keep in mind is that Bursitis can also be caused by an infection, so it’s very important to work with your doctor.

The best treatment is prevention. Following these steps, at middle age, may help you to avoid Bursitis altogether.

• · Always stretch before and after physical activity
• · Strengthen your muscles
• · Take a break when performing repetitive tasks
• · Use a cushion for your joints such as foam knee or elbow pads
• · Move frequently – don’t be a couch potato!
• · Do not lean on your elbows – practice good posture

These simple steps and help you maintain healthy joints and healthy muscles.

The secret to keeping off those middle age pounds is strength training. I know you’re surprised but it’s true. Muscles are the furnaces of the body, the more muscle mass, the less fat. While eating a healthier more balanced diet will aid in your weight loss goals, building muscle is equally as important as cardiovascular training.

Many women, especially older women, avoid strength training for fear that they will “bulk up”. Fortunately, women do not possess enough testosterone to gain bulky muscles. We simply are not made that way. The building of muscle creates strong tendons and ligaments, supporting joints and the body frame. Strength training also builds strong bones helping us to avoid osteoporosis. In this way we decrease the likelihood of injury from other activities.

In the past, women have been told to lift very light weights. However a 3 to 5 pound weight is not sufficient to overload the muscle. Thus no fiber change will occur in the muscle. The goal to building strength needs to be in toning and reshaping the muscle, not mindless repetitions with light weights. Over working the muscle means that you are creating fatigue, allowing the muscle to work hard in short bursts thus changing the body.

It is also important to know that there are several ways to build strength. Lifting free weights using a home gym or joining a gym is one way. Resistance training, weight machines, even the Pilates elastic bands will enhance muscular strength. Working with a trained professional is very important. Make sure you understand what you are doing to avoid serious injury.

Strength training should be a part of every woman’s lifestyle. Whether you are focusing on being healthier or simply trying to maintain your body, building muscle mass is key in our fight against aging.

Last time we spoke about Osteoporosis and some of the ways we as women forty and over can help to lessen our susceptibility to this disease. Interestingly enough, I came across an article in the Oregonian stating that many drugs used to build bone may actually do just the opposite.

Patients who have used bone building drugs called bisphosphonates for more than five years complain of weeks or months of aches and pains in the thigh bone. Some people have suffered fractures that are typical of an auto accident and even report that they believe the break happened BEFORE they hit the ground.

While doctors are stressing that these types of fracture are very rare, they are still happening. Bisphosphonates, which include Fosamax, Actonel and Boniva, have been prescribed to help patients avoid breaks. But long term use, over five years, seems to be doing just the opposite.

All of which leads to the importance of keeping your bones strong NOW. My last blog pointed out some ways to avoid Osteoporosis. For more information about your risk factor visit www.shef.ac.uk/FRAX

Source:

Parker-Pope T. (2008, July 24). Bone-Building drugs may do the opposite. The Oregonian, pp. E7

What exactly is Osteoporosis and how will it affect me, a woman over forty? Osteoporosis is a weakening in bone strength. As we age and estrogen levels fall, bones can weaken and the possibility of a fracture or broken bone is more likely to occur. While all the causes are not known, there are certain factors that place a woman at a higher risk of developing Osteoporosis.

Age, diet, activity level and family history all play a part in determining if a woman will lose bone mass. And while other factors take a role in deciding whether a woman is a risk, the important issue is to stop bone loss before it happens.

The first step to take is to meet with your doctor to discuss your risk factors and have a bone density test done to determine if the disease is present. You should also stop smoking and limit alcohol consumption. The more physically active you are the better and make sure your exercise routine includes strength training. Osteoporosis threatens nearly 55% of the American public over age 50, by taking some simple steps now, you can avoid a broken hip later.

Are you at risk? Take this short questionnaire to find out:

• Do you have a small, thin frame?
• Are you Caucasian or Asian?
• Are you postmenopausal?
• Did you enter menopause early – either naturally or surgically induced?
• Have you been treated with Chemotherapy?
• Is your diet low in calcium rich foods?
• Are you physically inactive?
• Do you smoke?
• Do you drink excessively?

The more times you answer “yes” to any of these questions, the higher your risk of Osteoporosis.

A diet rich in calcium and vitamin D is essential for bone health. Food suggestions include low fat dairy products, almonds, cooked spinach and broccoli, and don’t forget lean meats which provide protein for muscle maintenance. Exercise such as walking, jogging, running, weight lifting, low impact aerobics, and balance exercises add strength to both muscle and bone.

Do not be fooled into thinking you are too young to worry about Osteoporosis. This silent disease can attack at any age. Fighting it now can help you stay healthy from the inside out for years to come.

Further reading:

http://fnic.nal.usda.gov/nal_web/fnic/page_images/diet_and_disease_section_bar.gif

http://www.medicinenet.com/osteoporosis/article.htm

The fitness ball is an essential weapon in your weight-loss arsenal. It allows you to not only strengthen the core muscles, but it tones the entire body. Balance, resistance, and flexibility add to the over all benefits of using a fitness or exercise ball.

When purchasing a fitness ball it is important to choose a burst resistant ball. Unlike other, flimsier balls, a burst resistant ball will not burst as a balloon does. Instead, if punctured, the burst resistant ball will deflate in a slow manner. Thus the user will be safer.

Another important thing to remember is to purchase the correct size. Yes, it’s true: size does matter (at least when it comes to fitness balls!). Follow this basic guideline when purchasing the ball:

If you are 4’11” to 5’3” choose a 55cm ball

If you are 5’4” to 5’10” you’ll need a 65cm ball

And if you are 5’11 or taller purchase a 75cm ball

Using your new fitness ball can be as easy as following the suggested exercises that your ball comes with, popping in a DVD (such as the total body workouts from Gaiam), or visiting a website to find the right exercises to fit your level of fitness.

I have found ExerciseBallworkouts.net to be very informative and useful. Youtube also has many short videos to get you started.

No matter what fitness level you are at, an exercise or fitness ball can help you achieve the body you want. Remember to stretch out, work hard, and have fun.

You’ve pulled a muscle, torn a ligament, or something simply isn’t right. Now what? Working out with an injury can be done with some careful thought and planning.

First, it’s very important to get a diagnosis from your doctor. Exercising while in chronic pain will not lead to anything good. You run the risk of further injury and possibly permanent damage. Always see your doctor at the first sign of injury.

It is always a good idea to ask your doctor about doing alternate exercises when you’ve been injured. If you have a lower body injury, why not work on the upper body. You’re not doomed to the couch simply because you can’t go to the track. Be creative. If you’ve experienced an upper body injury shift your focus to your lower body. There are a multitude of exercises that can be done to work various muscles groups while give the injury time to heal.

The key to exercising with an injury is to listen to your body, apply some common sense, and listen to your doctor.

I’ve posted this video of chair stretches to give you some ideas of what can be done from a sitting position. These short stretching exercises are great for any time, injured or not.

We’ve talked a great deal about eating better and the importance of exercise. Back a few posts I stated that you don’t have to join a gym in order to get physically fit. Walking, jogging, or running is free. All you need is a decent pair of shoes, some ambition, and a place to walk. I know some ladies who simply walk laps around their homes.  Whatever it takes.

There are also a ton of free videos on the internet that you can watch, learn from, and workout with. The ultimate in cheap workout!

To get you started, here are a few links you might find helpful as well as a terrific stretching progam. 

Today is the day. Seize the day, workout, get fit. You can do it!

LINKS

Full Fitness - Provides various exercises for each part of the body

http://www.fullfitness.net/index.html

Women Workout Routines - Yep, the title says it all!

http://www.women-workout-routines.com/

Water Wellness Workout - Exercises for in the pool. It’s summer time! The pool is the perfect place to workout and tone muscles.

http://www.waterwellnessworkout.com/

 Here’s a video to get you stretched out and ready to go:

Well, it’s sort of all in the mind. You’ll need the cooperation of your muscles too, but when it comes to exercise, one of the most important tools you can access is your brain.

Surprised? You shouldn’t be. Think of it this way, if you want to achieve a goal, the first thing you have to do is SET the goal. You’ll need to map out how you plan to arrive at your goal. Will you have a deadline? How much time must you invest before you see a return? Is your goal achievable? Don’t set the bar too high make it something you honestly feel you could do.

When I started exercising in April I decided that I do some form of workout five to six days per week. I walked, did Pilates, aerobics and eventually I began using weights. I did not run. In all honestly, at just over 200 lbs, I couldn’t imagine running any distance without doing myself harm. My plan was to lose at least 25lbs and then I’d run. I’d be lighter, in better shape, and ready for the track.

Then something happened. My exercise buddy, author Teri J. Brown, and I talked a lot about when we’d start running. We both felt like we weren’t ready, even though Teri had lost just over 20lbs. She decided to go for it. I watched her and wondered if I’d get there any time soon. Then she said something that made me pause and really think. She said,

“Running is very much mental for me. My workout buddy (Ann Marie) knew I was ready. My husband knew I was ready, but I still doubted my ability to get around the track. I forced myself to do it and I didn’t die. A week later I had run a mile and a few days after that I was running two. My body wasn’t the issue it was all in my mind. I still have to psych myself up before I run.”

As I lay in bed the other night I thought about what she said. I thought about the 13 lbs I’ve lost and the strength I gained. I decided I’d try to jog the next morning. As I lay there in bed, I kept saying to myself, “You can do this. You can run. You are stronger and leaner. YOU CAN RUN.”

And I did. I had planned to be walking three miles by this time and decided I’d attempt a half lap of walking and a half lap of running. By the time I finished I was beyond excited. Not only had I achieved my goal of three miles, but I’d run 10 of the 12 laps.

I set my mind on a goal: three miles

I challenged myself: run some of those three miles

Since I have been exercising for several months now, my muscles were only a little sore the next day. More importantly, I feel like I can do anything if I set my mind to it.

Speaking of minds, did you know that exercise actually helps your brain to function better? Women who exercise on a regular basis show less memory loss than their sedentary counter-parts.

Neurologist Kristine Yaffe, MD found that women who walk showed a significant boost in test scores regarding cognitive thought. Better still, you don’t have to run a marathon to get the brain boosting benefits.

“We also found that for every extra mile walked per week there was a 13% less chance of cognitive decline,” said Yaffe, who is Chief of Geriatric Psychiatry at the San Francisco Veterans Administration Medical Center.

Whether you are simply trying to reach a new level of fitness or maintain your brain, exercise is not only good for your body; it’s good for the mind as well.

Exercise is an important step towards a leaner, healthier body, but what about those who suffer from allergies? Should allergies cripple the woman whose goal is to get moving? No. Due to recent treatments of allergy symptoms, most people seldom even think about their allergies. What you may not know is how beneficial exercise is in the fight against seasonal allergies.

Moderate exercise boosts immune system performance, causing the lymphatic system to run more efficiently. Because the Lymph system has no central pump, as the cardio system does, it must rely upon the movement of muscles to do get its job done. When in motion, the body is moving muscle groups, causing the removal of excess fluids in body tissue and producing immune cells, all through the lymphatic system (the lymph system includes tonsils, spleen, nodes and vessels)

I personally made this discovery just days ago. For the majority of my life, I have suffered from allergies. Beginning at age thirteen, I was plagued by seasonal allergies. With each turn of the calendar I found that my allergies continued to grow and lengthen in duration. Last year I was diagnosed with allergy induced asthma. Never once was it suggested that weight loss could free me from the crippling effects of allergies.

In the two months since I began exercising five to six days per week, my allergies have decreased dramatically. I am walking thirty to forty-five minutes per day, outside. The steroid inhaler that once made it possible for me to breathe is only used one puff, once per day, instead of the prescribed two puffs, twice daily. I cannot account for the dramatic decrease in allergy attacks. The only possible answer is that my lymphatic system is running more efficiently causing my body to not react to allergens.

More information on allergies and exercise:

http://www.pittsburghlive.com/x/pittsburghtrib/news/cityregion/s_557499.html

http://yourtotalhealth.ivillage.com/exercise-allergies.html?pageNum=2#2

Now that you’ve decided to really bite the bullet and start a healthier lifestyle one thing you have to do is exercise. I know, I know, I know! I know you’re thinking,

“I can’t afford to join a gym.”

“I’m really in horrid shape. I don’t think I could walk down the street!”

“I’m embarrassed about how I look. I don’t want people to see me exercising.”

Regardless of what’s in your wallet or how out of shape you are, you can begin to exercise.

BUT FIRST: IF YOU HAVEN’T DISCUSSED EXERCISE WITH YOUR DOCTOR STOP RIGHT HERE AND MAKE THAT CALL! The goal is to become healthy, not dead. Be certain that beginning any form of exercise isn’t going to send you over the edge.

Let’s address the gym idea first. If you are brave (I am not) and can afford it, a gym is a perfect place to begin working out. Some of the amenities provided may include (but not limited to) cardio machines, weight training, group classes (such as Pilates or yoga), and many offer childcare.  Most gyms staff personal fitness trainers who can help you work towards your goal.

Later, I’ll post about different gyms, what makes them rock (or not), and which ones made me feel comfortable.

A word of caution on joining a gym: make sure to read the fine print. Some gyms have huge cancelation fees or may require you to purchase a membership which lasts for 12 months or more. Be certain you know what you are paying for before you pay for it.

What if the gym isn’t for you? The cost is just not in your budget or the idea of “locker room” has given you flashbacks to those dreaded high school years. Or maybe it’s just that you feel so awkward. I basically fall into all three categories: I cannot afford a gym membership, I’d rather die than dress down in front of anyone, and I’m not terribly agile any more (funny thing age!). What’s a fat girl to do?

Simple! You find a way to exercise. You take a walk, even a short one. I recently read an article about a woman who lost 150 pounds in two years. When she first began walking she could barely make it from her door to the mailbox (basically one block). Her husband, out of fear, walked with her. It was hard. Really hard, but every day she walked and soon she walked a little further.

To me, that woman is a hero.

Since I haven’t joined a gym, I have had to be creative about my workouts. I own two Winsor Pilates tapes, which I use a couple times per week. I am also a subscriber to Netflix and found that I could use the PLAY NOW feature to workout with programs on their site. My current favorites are workouts from CRUNCH gym.

I’ve also become a walker. I try to walk a minimum of thirty minutes per day, regardless of what other workout I’ve done. Walking is a great exercise because you can do it anywhere: your yard, your street, the park, the school track, anywhere!

I’m really excited about the pounds that I’ve lost. I’m more excited about the strength that I’ve gained. I feel empowered, stronger, and leaner. It’s nice to notice the small things, like how much I can lift (two gallons with one hand) or how much easier I breathe (up a long flight of stairs without huffing and puffing!)

Exercise, in any form, will kick start your workout and begin to reshape your body. Remember, don’t give up. Results can be slow to show, but I promise you’ll start feeling better and looking better sooner than you think.

To help jump start your exercise program, check out these useful sites:

http://exercise.about.com/cs/exbeginners/a/exforbeginners.htm

http://www.medicinenet.com/script/main/art.asp?articlekey=60287

http://www.bet.com/Lifestyle/bodysoul/Life_BAS_GetFit+ForTh+NewYearWithSevenSimpleExercises.html

http://www.refrigeratorraid.com/2006/05/a_beginners_gui.html