A healthy dose of vanity

Some of us avoid the gym or other means of exercise, or will only exercise so often, in part because we have convinced ourselves that you have to be vain and self-centered to exercise regularly. Only someone who was vain would pay that much attention to their body is the thinking. No. 1, that’s not the case. Many if not most gym goers are primarily motivated by health, fitness and/or athletic goals. And No. 2, what if people who go to the gym regularly do take pride in their appearance and want to look their best? What if they do love themselves as well as their neighbor? Is a healthy dose of vanity so bad? Don’t we each deserve to be our best selves? Isn't that what our creator intended.

Okay, I agree some folks are obsessed with the way they look and spend far too much time on their appearance, and that’s not good. But don’t make their problem your problem by trying so hard to go to the opposite extreme. Do you avoid church because some people are hypocrites? Do you avoid alcohol because some folks are alcoholics? You’re right, some of you do avoid those things because of those reasons. So this may be a better example: Do you avoid making money because some people are greedy? Not many of us would answer “yes” to that, as making money, like pursuing fitness, is in large part a good thing.

You know, I used not to put very much emphasis on how fit I looked, or even felt. I think I didn’t want to focus on myself too much. I believed I didn’t need to use too much my time exercising, because I could be doing something more productive. But now, having faced a health scare, lost weight because of it, and gotten fit, I see things differently. I believe I deserve to be fit, as healthy as I can be, as well as look my best. All those things make me a more productive human being, and actually able to serve others better than ever before. When I am at my best, it’s easier to put my best efforts forward. I find I’m also taken more seriously because people see that I respect myself. So call me a little vain for being fit and trim, but I'm healthier because of it.

 

Exercise and cancer

Melanie Bowen, who blogs for mesothelioma.com, recently shared the following great information on how exercise can benefit cancer patients.

"Do you have cancer? If yes, are you exercising? If not, maybe you should be. Studies have shown that people who exercise are more likely to recover from cancer and live a longer and healthier life. Every cancer patient should talk to their doctor and see if exercise will improve his or her prognosis. Here are some of the benefits of exercise for cancer patients:

"1.  A Boosted Immune System
With an improved immune system, cancer patients can fight cancer faster. The cancer is less likely to spread if the immune system has been built up through exercise. A boosted immune system not only will help you fight cancer cells, but it will also help combat the side effects of treatment and help you bounce back quicker. Exercise and boost your immune system to increase your chances of survival.

"2. Improve Your Energy Levels
Exercise will also help to improve energy levels and reduce fatigue. Fatigue is one of the most common side effects of treatment regimens and exercise is a great way to counteract those effects. Cancer patients with improved energy levels will be more receptive to treatment and will have a better chance of recovering. People can improve their prognosis and restore normalcy to their lives with exercise because it release endorphins into the body, which boost the mood and increase relaxation. Whether you are battling breast cancer or a rare cancer such as mesothelioma, the treatments will take a toll on the body and mind and exercise is a good way to combat both effects.

"3. An Improved Quality of Life
When you can move around and you’re not as dependent on others, you will have more independence and a better quality of life. A good quality of life can improve how people approach their cancer treatments and their overall view of their prognosis. A positive attitude can go a long, long way in cancer treatment.

"Improve Your Life With Exercise
Exercise will significantly boost energy levels and reduce the risk of cancer developing and recurring. Every cancer patient can have an improved quality of life when they exercise on a regular basis. Some people join cancer walks to raise money for the cause and other people run marathons. Speak with your physician about you current condition and develop an exercise regimen today!"

 

Shake, shake, shake your booty

So many ways to dance: Zumba, line dancing, folk dancing, ballroom, belly dancing, flamenco, jazz, tap, just shaking your booty ... Which are your favorite ways to get your kicks?

Dancing may seem like too much fun to be an important form of exercise. The good news is that dancing is great exercise, serving as a moderate-to-high-intensity calorie-burning cardio workout and building our strength and flexibility at the same time. The fun factor is a major plus, because it means we’re more likely to do it. So consider spicing up your exercise routine by dancing one or more days a week.

Moving to music can be especially beneficial for those of us who don't play a sport that challenges our balance, agility and coordination. (Think about it. Walking, cycling or stepping on the elliptical – and I love to do all those - are great for the heart, but only use our muscles in limited ways.) Don’t think dance can be compared to sports? A University of Hertfordshire study compared members of Britain’s Royal Ballet to a squad of national and international swimmers. The dancers scored higher than the swimmers in seven out of ten areas of fitness.

As we struggle to learn or create the steps of a new dance step, style or choreography, we’re working out our mind as well. A study published in the New England Journal of Medicine found that ballroom dancing at least twice a week made people less likely to develop dementia. No partner, no worries. Zumba, line dancing and belly dancing all challenge the mind of the solo dancer.

One of the easiest ways to incorporate dance into your exercise routine is just to turn on some peppy music and shake your booty. I started doing that as a toddler and periodically throughout my life have just given myself over to moving with the music. When I was working on taking off weight several years ago, I used the shake-your-booty method more systematically. I found it was a great alternative to walking outdoors when the weather was bad or if I had to delay exercising until after dark.

Eventually I progressed to wanting more dance in my life, but didn’t have a partner to take ballroom dancing with. Luckily, I heard about Zumba, which can incorporate most any dance step you’ve ever seen or heard about, depending on the instructor’s interests and ability. Although I knew I wanted to teach Zumba the first time I took Zumba, I had a long way to go. At first I did well just to get some of the steps right. Later I added some arms. Much work and many months later I’m now licensed to teach Zumba and lead several classes a week.

Among the most rewarding developments I’ve seen in myself since I’ve begun dancing regularly is the the increased strength and power I feel in my core. My cardio health, while good before thanks to walking, is even better now. And I look forward to exercising.

Dancing regularly has unleashed and empowered my inner dancer. I am listening and dancing to music from places I’ve traveled to or wish to see, which makes my exercise experience more meaningful. My Zumba class makes my spirit as well as my body dance. I feel the music in me!

Maybe dancing will also speak to you now or in the future as a favored way to get moving. If so, and if you want to go beyond shake-your-booty basics, don’t stop till you find a class you enjoy.

Slow and steady wins the race

Most of us get impatient when it comes to losing weight, toning up, building strength or other fitness goals. We typically want to make faster progress than is realistic. Consistently following a healthy diet and exercise program works magic, but it is slow-working magic.

It can be pretty tempting to try short cuts such as using the latest diet-aid fad, skipping meals, or driving ourselves with extreme exercise. Unfortunately, most often such attempts at cheating nature end up setting us back on our health and fitness journey. I’ve definitely experienced that a time or two myself.  Try to avoid falling for the short-cut trap, or if you fall in, climb out, dust yourself off and begin again with a wiser, more patient attitude.

One lady I know who has tried to lose weight for more than six months has gained weight instead. She continues to set herself up for failure because she won’t recognize what she’s doing wrong or try a different strategy. She severely restricts her calories during the day because she’s “dieting” but then she has strong food cravings at night and compulsively binges. If she ate enough during the day, properly fueling her body with healthy foods, including a balance of lean protein, veggies, fruits, whole grains and healthy fats, she likely wouldn’t be famished and binge at night. She would end up eating fewer calories.
The best way to promote weight loss is to keep your body fueled. Otherwise not only do you develop cravings, your body goes into “famine mode” and burns less calories. It’s important to address your hunger throughout the day. I keep a pack of peanuts or another healthy snack with me whenever I’m out so I can satisfy my hunger if need be rather than becoming ravenous and later shoveling in food indiscriminately.

Another woman I know who is trying to lose weight heard on television about the wonders of using green coffee bean extract to boost metabolism and assist in appetite suppression. I discouraged her from using a diet aid unless it was part of a reputable medical weight-loss program supervised by a physician. Unfortunately, soon after beginning to use the supplement she developed atrial fibrillation. While there is no way of knowing whether the caffeine (or some other substance) in the supplement precipitated her health condition, her doctor told her not to take it anymore because the effects of the supplement have not been thoroughly studied. Also, dietary supplements are not FDA approved and vary by manufacturer.

A third common mistake when it comes to short cuts is to overdo it with exercise to the point that you hurt yourself or give up on exercise. In part I blame cultural influences such as “The Biggest Loser” for making folks want to push themselves so hard. It’s best to start off slow and build your cardio, strength and flexibility over time. Listen to your body. When you first begin training especially you should be able to talk comfortably while you’re doing your cardio.

When I hear about gyms that provide a bucket to vomit in for those who are really pushing themselves, I truly believe we have become far too enamored with the boot camp approach.  The reality is that it’s completely unnecessary to drive yourself that hard in order to get fit and/or lose weight. The bottom line: Research has proven that high intensity exercise leads to more injuries and higher exercise dropout rates. I lost 45 pounds and am maintaining that weight loss through combining a healthy, balanced diet with walking and resistance training. Why short cut your way to a set back? Like Aesop said, “Slow and steady wins the race.”

The joy of stretching

Like most girls, I first started stretching in gym class. I remember my gym teacher saying "It's important to stay flexible," and although I didn't know why, I dutifully stretched. As I was a fan of gymnastics and ballet during junior high and high school, I did a lot of stretching in association with those pursuits as well. Fast forward to college and beyond, and my stretching almost completely fell to the wayside.

I didn't notice too much of a difference because I wasn't particularly athletic and my primary form of exercise was walking. But I was losing range of motion little by little and sometimes experiencing muscle pain. By the time I was in my late 40s, I was stiff and found it difficult to bend down and to twist my head back. When I stretched my arm back to get something behind me I would sometimes pull a muscle. As I was also 40-plus pounds overweight, I basically felt like a sluggish lump. I attributed my fatigue, aching muscles, and limited range of motion to the natural process of getting older.

What I didn't realize was that more than getting older, my lack of flexibility and aching muscles were caused by disuse. I wasn't moving very much all day long. Primarily I sat at my desk for hours and did a bit of walking here and there. Back then, I didn't understand how weak and stiff muscles, ligaments and tendons can become unless they are challenged on a regular basis. (I get that now after studying anatomy and exercise physiology to become a personal trainer.)

I began stretching a bit more as well doing resistance and cardio exercises several years ago after I started on a healthy lifestyle and weight loss program. That helped some. But it wasn't until I started taking yoga that I really began to methodically stretch my entire body from my fingers to my toes. At first I was seriously stiff and had the least range of motion of anyone taking the class, but I kept with it.

Over time, my tendons and ligaments loosened up as my muscles became stronger. I regained the strength and flexibility I had in my 30s. Let me tell you right now, as I have said before, life is better when you're fit and flexible. Recently during a flamenco show I attended, one of the dancers came to our table and asked me if I wanted to get up and learn how. Without thinking I jumped up and jumped right into it, shaking it with the best of them. Pretty good for 52.

To continue drinking from this fountain of youth, I continue to work out, including stretching, consistently. Although I no longer attend a formal yoga class, I have incorporated yoga stretches into my workout routine and do some gentle stretching every morning before I get out of bed. Stretching makes me feel so good, I do it now not because I have to but because I want to. Just as I can't imagine not brushing my teeth every day, I can't imagine not stretching.

Attending yoga classes isn't the only way to add more stretching to your exercise regimen, but it's a simple and effective one. An excellent book on stretching for do-it-yourselfers is "Stretching" by Bob Anderson. It's thoroughly illustrated and includes stretches targeting various sports and activities.

Creative substitution: Lose it without tears

I’m pretty wimpy about self-denial when it comes to food, as many folks are. Anytime I even think I may be denying myself, the strategy tends to boomerang. If I let my stomach rumble for too long, I end up eating twice as much when I do eat. Heaven knows what might happen if I watched as others ate birthday cake while I swallowed hard and shook my head “no.” I can’t remember ever letting that happen. You may be wondering how I ever lost weight and have been able to keep it off.

I owe much of my success to creative substitution (in addition to regular exercise of course). The concept likely can help you stay full and satisfied while managing your weight as well. You may already be employing it at times without thinking. But it’s an even more powerful tool when you consciously use it. It’s easy: Just look for ways to cut calories and boost nutritional value by substituting one less-healthy food or drink for a healthy version that has a similar taste, texture and/or satisfaction level. The pack of peanuts I always keep on hand has saved me from gobbling down a fast food burger innumerable times when I get hungry away from home.

Another example of creative substitution: I have a bit of a beer tooth, and tend to favor a Corona with lemon or a Bud Light Lime. Those liquid calories add up quickly, so when I committed myself to losing weight I decided to find a delicious low-calorie alternative. Diet ginger ale with lemon served the bill beautifully with almost zero calories. Sometimes I even serve it in a chilled mug. One more example: Because I like to have a crunchy snack while I watch TV movie, but also prefer being fit and trim, I have shifted from dip and chips or nachos to microwave popcorn. I make my own microwave popcorn using a brown lunch bag and several tablespoons of generic or on-sale popping corn kernels. I season with sea salt and/or Mrs. Dash (when I’ve had my sodium quota for the day).

Creative substitution even helps with portion control. Those healthy, low-calorie frozen meals seemed seriously small to me, and were not filling, until I started serving them on a bed of fresh spinach. A can of healthy soup can easily turn into a meal when I microwave it with fresh or frozen veggies such as broccoli, mushrooms, onions and tomatoes. I thought I was a little strange about my need to pump up my food until I saw “The Hungry Girl” on the Dr. Oz Show. She has taken the idea of bulking up meals with high fiber, nutrient rich foods and gone wild with it. I love her idea for using cauliflower (cooked from fresh or frozen) in combination with a small portion of pasta and healthy sauce of choice to make your dish seem like you’re eating a restaurant-size portion. Check out her website for other ways to bulk up your meals.

By employing creative substitution every day I find I’m not on or off a diet. I’ve simply made a lifestyle change in my dietary habits. If I occasionally indulge in the high-calorie food or beverage I typically substitute for, I can do it without guilt because I know that overall I’m eating well. A fellow fitness professional looked at me suspiciously the other day when I ordered a small serving of ice cream while she opted for black coffee at the coffee shop where we met. Our orders cost about the same. I preferred to spend my money on a real treat, plus I needed a boost of protein and carbs after two back-to-back exercise classes. I know better than to let myself get too hungry!

Life is easier when you're fit

One of the things I’ve enjoyed most about being fit is that life is so much easier than when I was out of shape. It’s easier to carry in the groceries because I’m stronger. It’s easier to pick things up off the floor because I’ve got greater range of motion. There’s virtually no spot on my back I can’t scratch or apply suntan lotion. And I can twist to get something out of the backseat of my car without risking a back spasm. My energy level is higher, and it’s easier to fall asleep. My mood, which was fairly positive to begin with, has become more so, and I’m feeling ever more confident and empowered.

We really don’t hear enough at middle age and beyond that becoming sluggish, stiff, achy and discouraged with age is not inevitable. I had no idea I was taking sips from the fountain of youth several years ago when I started what has become a regular fitness program.

First I began walking every day, building up to about an hour of walking (approximately 3 miles or 6,000 steps on the pedometer). Then I started weight training at home with light dumb bells. Later when I learned I could reduce my back pain through core exercises I took yoga classes. After I began studying to become a personal trainer and gained the knowledge of how to systematically train my whole body, my strength, endurance and flexibility improved phenomenally. Today in my early 50s, I’m stronger, more flexible and fit than I’ve been since my 30s.

Are you game? To create a good balance of physical activity that will really make your life easier, opt for an aerobic workout (walking, running, dancing, tennis or such) at least 3 to 5 times a week and strength training 2 to 3 times a week. Some folks like to split their strength workouts up over the week, which is fine. The most important thing is to challenge your muscles at least twice a week with 48 hours of rest between working the same set of muscles. It’s also important to stretch your body, and a good time to do it is after you work out. I’ve found taking yoga once or twice a week, as well as stretching after exercise, extremely helpful in improving my range of motion.

I devote more than seven hours a week to staying fit, but the time is more than made up by the fact I’m able to get more accomplished when I’m not exercising.  However, making your life easier doesn’t require seven hours of exercise. Many benefits accrue with a minimum of 150 minutes of exercise a week, according to scientific research and federal fitness guidelines. That’s 30 minutes 5 days a week, 50 minutes 3 days a week or however you want to split it up.

If you’re seriously busy, accumulate activity in increments of 10 minutes or more several times a day. What about stretching or lifting dumb bells while you watch TV? What about walking during part of your lunch hour and stretching at your desk? Ten minutes here and there can kick start or ramp up your fitness program. You will be amazed at how time expands when you exercise regularly. Life is not only easier with exercise, it’s better.