Go Be Fit!

Do the holidays stress you out? Or does just plain old life get you stressed?

A great recommendation I can make to lower stress is to stop all activity and just breathe, even if it’s just for a brief moment. Sounds so simple, but it’s not so easy. I consistently coach my clients on the proper breathing technique, since stress is often trapped in their bodies. In fact, most of us carry a significant amount of stress in our bodies. Many of us breathe incorrectly to begin with. We breathe from our chest and not from our diaphragm. Just breathing can alleviate our bodily stress, not to mention the emotional benefits that develop as a result of our deep breathing.

Do this simple exercise either sitting or lying comfortably to check in with your breathing and note your level of stress:

Sit or lie comfortably.

Place your hands just below your ribcage.

Gently inhale and feel your belly rising and inflating with lovely air.

Exhale and feel your belly sinking and deflating, sending all of that wonderful oxygen to all of you.

Do this exercise for 5 minutes and you will note that you can retrain your breathing. What did you notice about your breath? Was it easy? Relaxed? Erratic or labored?

For a peaceful respite from the stress of your day or holidays – breathe! You may find that just checking in with your breath during the course of the day – brings peace and calm for your body, mind, and spirit!

This Thanksgiving I have begun the uplifting practice of noticing my daily gratitude. Each day I observe one thing (even though there are so many) that day to be grateful for, which I write about it my journal. I find that this simple act helps me be centered.

Yesterday during a lovely walk around the Brookline Reservoir I noticed how the light touches the water. The texture of the water seemed to change based on my location and the sun, sometimes it was sparkling and shimmering as it rippled slowly, other times it was rushing and dark. I smiled and thought to myself – this water and I are connected.  We are so much alike, sometimes light, sparkling and still, other times dark, heavy and rushing.  I am thankful for this spot – a place of refuge that beckons me to slow the pace and reflect.  

Last Tuesday, during one of my classes at the altzheimers and dementia unit of a local nursing home, I inquired about Keith. Keith had been sick for two weeks, his health in serious decline. Bedridden during his last weeks, he was sorely missed by the residents and myself.

The last time I saw him was in one of my weekly classes, sitting feebly in a wheelchair, barely able to move his arm during a gentle stretch. I detected a weak smile and note of recognition when we did his favorite stretch – a shoulder shrug. I smiled at him and said, “This one’s for you Keith.” Keith coined this exercise, the “I don’t know,” one.

This Tuesday, I learned that Keith died. In the short time that I had come to know him I discovered that he was a true gentleman. At the end of a class, he would grasp my hand, and peck a kiss on my cheek as he softly inquired, “Dear what day is it? When will you be back?”

Keith possessed an endearing spirit, a positive attitude and a delightful sense of humor. Even though he suffered a host of ailments, he was a trooper, a consistent member of our weekly class. Keith would slowly make his journey down the long hall into the sunroom and grace us with his gentle and kind presence.  

Keith is a testament that despite your age, health and environment, you can still be proactive, taking small steps to your health. I will think of him every Tuesday and Thursday, as we do his favorite exercise the shrug.

I find that most of my clients along with much of the general population are unaware of the recommended guidelines for physical activity for healthy adults ages (18 – 65).

The American College of Sports Medicine and the American Heart Association recently came out with these new guidelines:

CARDIO/AEROBIC: Moderate Intensity for 30 minutes five days a week or a minimum of 20 minutes of vigorous exercise for three days a week.

MUSCULAR Strength and Endurance:- Twice a week on non-consecutive days – 8 – 10 exercises in the range of 8 – 12 repetitions per exercise.

These recommendations are in addition to light intensity exercises utilized in daily living activities.

While there are many people who exceed these basic requirements, more than 75% of the U.S. population is sedentary. Therefore, these guidelines serve as a baseline. They apply to those who are sedentary, exercising inconsistently or are overweight. Overweight people may need to exceed these requirements in order to lose weight and to maintain the weight loss.

Bottom line – everyone can benefit from regular exercise. Even those with a known disease (Heart, Diabetes, COPD etc.) need to exercise with specific guidelines relevant to their condition. Everyone has individual needs and there is no one size fits all formula. Ideally each person should have a custom program designed for them. These are just guidelines to be aware of and to keep in mind.

 

Last week I was diagnosed with osteoarthritis of both knees. Given my age (50), my athletic history and that I’ve had two surgeries this year it shouldn’t have come as a surprise. I didn’t expect osteoarthritis at fifty. I assumed this to be an affliction of the elderly. Not so – osteoarthritis can strike at any age – as a result of trauma to a joint, degenerative wear and tear of the joints, your age, your health, and your genes.

I was in denial until last Wednesday. In this past I pushed myself to the brink of injury, trying to subdue/curtail/tame the aging process. I often exercised like I was 25 and not my chonological age. Even though I am in good shape, I am guilty of overtraining – striving for a youthfulness that has escaped me, only to awaken abruptly from my denial – disillusioned, tired and injured.

Here’s where a buddhist approach has helped me find comfort and relief during this challenging year.  I am reading Pema Chodron’s, “The Places that Scare You: A Guide to Fearlessness in Difficult Times.”  I have concluded that aging is inevitable, it happens to us all. Therefore, rather than fight or deny it, I have gracefully and proudly accepted the reality of this natural occurance. 

For 49 years my body has served me well. I never had a serious sickness or an injury. I am fortunate. However, suddenly at 50, I had two knee surgeries, which resulted in osteoarthritis and chronic pain. Hence, the Buddhist concept regarding the nature of impermanence applies here. I am learning to be present, more in the moment – to sooth and pay attention to the pain rather than fight it.  I am learning to accept and respect myself as I am now at 50. I refuse to strive for the ever elusive and unattainable fountain of youth that our culture prizes and media sells us. I can still lead a healthy and fit lifestyle, on my own terms, while I endure the changes of growing older.

As I walked downstairs to my client’s basement for our weekly session, I noticed that her ping pong table was open. Usually it is neatly folded up and tucked away in a corner, so it barely gets noticed. This time was different. I smiled at her and said, “Grab the paddle, and get ready, because this is your warmup!” She laughed and said, “I’ve been to gym already and did my cardio.  Bet you didn’t know that I am a great ping pong player!”

Between intervals of ping pong (cardio), I integrated strength and flexibility exercises. My client was playing and sweating, as she dropped the paddle to squat on the bosu ball. Then we turned on her TV to break in her son’s Wii (Nintendo Video game, which is addicting). She swang strong and hit a home run. Then her right jab scored her first knock out. Then it was back to ping pong and a set of rows with a resistance band in a split squat position.  

The hour breezed by so quickly that she hadn’t realized that she did a full body cardio, strength and flexibility program. When it was time for me to leave, my client said, “This was such a fun session. The hour went by so quickly and I am dripping in sweat!” I replied, “Great!  Who says you can’t have fun while training?”

I find that the language people use to describe their exercise program can empower or derail their intentions and efforts. For example, if I tell you to go work out, how does that sound? Like work – eh? How inspiring are those harsh words? Are you going to drop everything now and go work out?” If you told me to work out, I’d roll my eyes and say, “Stop bossing me around. What I need is a reason to keep me exercising not keep me from exercising!”

Ah – the power of words. I frequently hear these words, “I have to work out,” or, “Beth, check out my exercise regimen.” Regimen – I cringe at that word, another word that I disdain. Exercise has morphed into an evil drill sergeant or a deranged dictator who is forcing you to workout at the crack of dawn against your will!” Not too empowering – exercise by coercion sets you up for failure.

What if I told you to go play instead? How does that sound? Can playing be as serious as working out? Adults work out and kids play. Incorrect, according to my philosophy, adults play and kids play too.

How do you describe or define exercise – Is it work or play? Or maybe something entirely different? 

On our way to Williamstown last Saturday, my husband and I needed a break from driving. During most trips, we usually  stop for a few moments, take a quick break,  and get back in the car and drive.

This time was different. My husband joked and asked me if I had a ball. I looked at him, and said, “You’re asking a trainer if they have a ball. Of course I do, I’ve got all of my gear conveniently stashed here in my car!” I continued to tease him, “You want to play ball do you? By the side of the road no less? I’ve got an idea.”

I realized that the only balls that I had handy were medicine balls. Since my husband was still healing his broken finger, I figured that tossing a med ball around was not a good idea. Instead, I quickly produced a soft frisbee from the trunk of my car.

My husband looked at me incredulously. He had never played Frisbee before. I gently tossed it to him and he caught it with ease. Before we knew it, an hour had passed. We were playing like a pair of kids – laughing while we exercised.

So why am I blogging about this event? Well for my husband, this is huge, as he like most of the adult population, he perceives exercise as work. This day changed his perception. Exercise is play. if you can – go play like a kid again. You may not even be aware that you are getting your exercise!

For the past six years, during my walks at the Brookline Reservoir, I see the same woman walking and pumping her arms with light weights in both hands. While it’s great that she is out walking, my curiosity is peaked by the weights. I want to commend her for walking regularly, but at the same time I want to gently ask her, “Why the weights? What are your goals? What is your intention? Are you strength training while walking? How can this be possible with super light weights?” I walk to inform her that walking or running with weights is injurious. I wonder if she has sustained any repetitive strain injuries.

This week I saw a man running while doing bicep curls with a set of heavy dumbbells. No kidding – it is hard enough to run with perfect alignment and form, let alone do curls at the same time. I thought – “Great that he’s exercising, but why do curls while running? What’s the point?  It is a recipe for injury!

Yesterday, while driving, a man was rollerblading while pushing a child in a stroller in the middle of the street. Wow – I thought – that’s gutsy and scary. ‘He’s not only putting his life in danger, what about the child?”

What really irks me are the cyclists that ride without helmets while listening to music. Or the guy that skateboards down my hilly street during peak traffic without any protective gear either. What is it with these people who exercise with a lack of mindfulness? Bottom line –  When it comes to our health and fitness we need to observe and to question our motives. We need to be informed and make appropriate and safe choices. We need to be mindful of how and why we exercise the way we do.

On Saturday, I got back on my road bike once again after a two month hiatus from riding due to knee surgery. This was a spiritual moment for me, one that I savored. Instead of mounting my GPS/bike computer, I left it deliberately at home on my desk. For this ride, this unique day, I wanted to ride just for the sake of riding. (I made sure to have my cellphone and ID handy in the back pocket of my shirt.)

With no plan, particular route or goal in my mind, I slowly set off on my bike. As I left Brookline, I paid careful attention to how my body felt back on the bike. Oh – how I had missed those long rides on the open road. For now I was happy just to be able to ride and not worry about the length or type of ride.

A half hour into my ride I felt a slight pain in my left knee, being mindful, I pedaled slower at an easy cadence and switched gears.  Ah – so much better just to simply pedal and enjoy the ride, the crisp breeze on my body, and the beauty of a clear fall afternoon. I smiled as I passed by a row of tall and elegant pines leading me along my unplanned route. The bike was now an extension of my body. Others riders, runners and walkers along the way waved and smiled to me, as I pedaled on.

When I arrived home, I thought to myself, “Wow – so that’s what the zen of riding feels like on a glorious day. I feel great!” I just rode for the joy and pleasure of the ride, no goals necessary today.