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1. Keep a firm grip on reality. From Mary Dean – KickSkirt.com in 10 ways ordinary women achieve extraordinary weight-loss results “I’ve noticed that very few of the successful losers use my method of tracking weight. I call it the “pants method” and it essentially involves measuring myself by how my pants fit. The problem being that by the time the zipper tells me I’ve gained, it seems easier to buy a bigger size than to diet. Successful women, on the other hand, are not afraid to confront the truth. They weigh themselves a few times a week so they know they’re on track. They write down what they eat in food journals. They don’t lie to themselves about ‘just a few bites of ice cream’ or ‘water weight.’” |
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2. Mambo Italiano From Our Lady of Weight Loss in Top 10 creative acts of weight loss “Do the mambo to Rosemary Clooney’s rendition. You’ll burn calories while dancing and you’ll feel happy, too. Those endorphins will be pumping, wildly!” |
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3. Change up your cardio routine. From CoachBecky in Shrink your “meno-pot”: 4 little-known strategies to reduce post-menopausal belly fat “Interval training has been shown to decrease body fat more effectively than moderate intensity workouts done at a constant, steady pace. After a good warm up, work HARD (about an 8 on a scale of 1-10) for a short time (30-60 seconds) followed by a recovery period (1-3 minutes) at a lower exertion level. Continue for 6-10 intervals. Choose whatever cardio activity you like and do this type of a workout in place of a couple of your ‘moderate’ workouts each week.” |
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4. Try a little Laughter (Yoga). From cyndali in Why I like Laughter (or “ha ha”) Yoga “The laughter yoga group I participate in is a very small group, about 8 to 10 people. The instructor leads you through a beginning deep breathing exercise and then you are on your way to participating in small exercises where you (at the same time as the rest of the group) pretend you are in an everyday circumstance, such as making yourself an ice cream soda and piling on the goodies as you laugh heartily with everyone. The first session can be a little weird because all these people are laughing about nothing… but you know how laughter is contagious… it happens in class… Anyway, I recommend you give it a try.” |
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5. Use music to motivate you. From mscoach in Song suggestions for an exercise CD? “I’m a power walking who occasionally jogs, no runner this chick. Here are a few of my faves: Seal, ‘My Vision’ and also ‘Amazing’; Queen, ‘It’s a Kind of Magic’; Tom Petty, ‘Running Down a Dream’; K T Tunstall, ‘Suddenly I See’; Ne Yo, ‘Closer’: Blondie, ‘Maria.’ I could go on and on. I have lots of playlists because I usually do a half marathon each year so between training for that and trying to up tempo my gym workouts I like to have lots to choose from.” |
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6. Don’t just stick to machines, use free weights. From CoachBecky in 4 reasons women over 50 should avoid most exercise machines at the gym “…women over 50 should venture over to the free weights area and the exercise devices that use a cable or pulley system for the bulk of their exercises. I think a lot of Boomer women feel safer on machines (and machines do offer some safety for new exercisers by controlling range of motion), so they create a full exercise program around them.” |
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7. Find a great Yoga DVD. From Lauriel in Yoga DVD? “Have you tried the library? That’s a good way to ‘shop’ for one. Just check out the ones that appeal to you and watch the first few minutes. You’ll probably be turned on or off right away (tone of voice, production value, etc.). Then try out the ones you like to see if they work for your body. I hope you find one that you like because I’m convinced that yoga is one of the best life-long activities around. Iyengar yoga is especially good for beginners or physically challenged because of the use of props.” |
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8. Have sex. From Barbara Meltzer in 8 reasons why sex is a great workout for women over 50 “Sex is exercise. It burns calories, a little over four of them a minute–the equivalent of four Hershey’s kisses in half an hour of love.” |
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9. Choose fun home gym equipment. From Carol Orsborn – VN Strategist in Favorite equipment for a home gym? “My fave is a mini-trampoline. I did invest in a horseback riding simulator (Brookstone) and I enjoy the light gallop mode–but I’m nervous that it might not be good for my back. (Although it says it is fine even good for backs…) I noticed all the posts about horseback riding for women 50+ so may return to “gallop” with less trepidation. Wondering if anybody who has a tendency to lower back stuff have used it with success?” |
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10. Use fear and pride as motivators! From LindaR in How can I drop weight effectively when I’m over 55 and my metabolism has slowed down? “Well, fear and pride worked for me. I’d been trying to drop 20 pounds for a decade or two when my husband’s family invited us on a big family trip, hiking in the Sierra Nevada. I had to train for a year, and fear that I would be Medevac-ed off the mountain kept me going. Seriously, I just wanted to make it through the trip, and that is what fueled my training. I didn’t really care about my weight. The result? 20 pounds less, and some great habits.” |
What’s your stay-fit secret? Share it with other members in the discussion below.
| FREE SPECIAL REPORT: Women over 50 share their expertise in our FREE special report Women 50+ Know This: Favorite Recommendations from Vibrant Women about Managing Adult Children, Sex After 50, Divorce, Giving Back, Spirituality, Great Books, and the Perfect Lotion for Dry Skin. |
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YOGA!
David Heber, M.D. has taught me that we need 1 gram of lean protein for every pound of lean body mass. For most women that is about 70 to 100 grams of lean protein a day. Maintain and build lean boby mass by getting adequate protein and weight bearing exercise. More lean body mass means more calories burned. If you think your metabolism has slowed down….speed it back up by increasing your lean body mass. For support and coaching, check out the online weight loss challenge at http://www.WLC-NJ.com
My neighbor and I joined Zumba Gold, at our neighborhood Senior Center. We have a blast and laught alot! The “Gold” is because its for women over 50.
Just to clarify, I’m now certified to teach Zumba Gold, and it’s NOT just for those over fifty!! The distinction is merely that there’s verbal cueing so the participants know a few beats ahead which direction to move!! Anyone can happily enjoy the “Gold” sessions!!
Excercise has been a regular part of my life for over 25 years. What has always worked for me is to work out with a buddy. I had a regular walking partner for 8 years and now we work out at the gym together. I had a group of women I did aerobic exercises with. We always went for coffee after the class. We motivated each other to keep going.
I keep myself fit by remembering that every step you don’t take now is one you will not be able to take in the future. Look around to see who remains mobile as they age. It is not the fat unexercised person. There are very few fat people who even live to be old much less to enjoy an active life.