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Are These 3 Midlife Exercise Myths Sabotaging Your Fitness?: Midlife exercise myths run have a width continuum. Here’s the biggest, not even suggested in this post: these myths are truer the older you are. If you’re in your 50s those habits decrease exercise benefits. If you’re in your 60’s they’re...

Are These 3 Midlife Exercise Myths Sabotaging Your Fitness?: Midlife exercise myths run have a width continuum. Here’s the biggest, not even suggested in this post: these myths are truer the older you are. If you’re in your 50s those habits decrease exercise benefits. If you’re in your 60’s they’re...

FromThe Flipping 50 Show


Are These 3 Midlife Exercise Myths Sabotaging Your Fitness?: Midlife exercise myths run have a width continuum. Here’s the biggest, not even suggested in this post: these myths are truer the older you are. If you’re in your 50s those habits decrease exercise benefits. If you’re in your 60’s they’re...

FromThe Flipping 50 Show

ratings:
Length:
29 minutes
Released:
Apr 30, 2021
Format:
Podcast Episode

Description

Midlife exercise myths run have a width continuum. Here’s the biggest, not even suggested in this post: these myths are truer the older you are. If you’re in your 50s those habits decrease exercise benefits. If you’re in your 60’s they’re derailing you. But in your 70s, they’re a downright train wreck. But back to those of you in your 50s. The damage these myths do while you’re in menopause will be more devastating in 10 years. You don’t feel yourself gain a couple ounces of fat or lose a couple ounces of muscle. But it’s happening unless you’re doing something to offset it. Look up all the research you can on walking. There are a lot of benefits. But know that there’s a threshold of returns. You don’t get more bone density by walking more. You have to have a minimum exercise stress and once you’re off the couch more of that same stepping doesn’t do it. You don’t gain more muscle from walking, in fact you’ll get some initially, then begin to lose if you’re not challenging yourself and even then walking is not known for increasing muscle mass. It’s not helping with your mobility unless you’re using it as a warm up. Midlife Exercise Myths #1: Something (exercise) is better than nothing. I’m all for a plan A, plan B, and plan C. But that’s not random. Something is better than nothing only if it’s in direct alignment with your health priorities. You first have to determine the best, ideal, optimal plan for your fitness level. Determine what you’d do each day weekly, so you have a daily “optimal” plan. I like to design those plans based on hormone balance, muscle and bone needs, and your brain – or mood. Then, you create a plan B, for those days when you’re traveling or duty calls. Instead of a 30-minute strength training program you do a 10-minute focus on major muscle groups. Let’s face it, we’ve all had plan C days. That is, if all else fails. Neither plan A or B are going to happen, but you at least stretch or do some body weight squats, bridges, and push-ups. Say you decide walking every day is better than not being active at all. Agreed. But if you spent that hour of exercise time daily differently your fitness level could improve dramatically. Once you can do that walk easily, unless you’re making the walk hilly on some days, adding intervals, and going long and slow others, you’re not improving your fitness level. Most walkers work up to a distance and hold it or walk. A Little Better Try to beat your time on a couple days a week. Work toward a pace of 15-minute miles (4 mph) if you’re not there. A Lot Better Add intervals in the middle of your walk. Walking the same pace over and over can decrease stress but it maintains, not improves your fitness. You’re not doing anything for your fast twitch muscle fibers. (See more about Fast Twitch muscle fiber losses during aging here). For metabolism and for reaction skills fast twitch fibers are your friend. How Could You Spend Your Exercise Budget for More Value? You can spend an hour 7 days a week walking, or you can spend those 7 hours like this: 1.5 hours of strength training (done in two sessions) 1 hour of interval training (done in two sessions) 2 hours of hiking hilly terrain (done in two sessions or one long one) 2.5 hours of walking (divided between three walks – one short and fast, two your usual pace) Alternately, reduce the hiking and hours of walking and add two or three yoga or stretch sessions as well. If you’re thinking, I don’t have time for all that. It’s still 7 hours. If you wait until you’re retired and it’s easier, you’ll have lost muscle and bone that you can’t completely recover. So, to those of you in your 40s or 50s I say start now! To those of you in your 60s or 70s I say start now and treat it like a dose of medicine that cost you a big co-pay! For some reason we think it’s optional. In a way… it is. You can take the pills and suffer negative side effects or you can do the exercise and enjoy the positive benefits. Midlife Exercise Myths #2: Everything
Released:
Apr 30, 2021
Format:
Podcast Episode