DISCLAIMER: The following post outlines the writer’s personal tips for incorporating movement into a lifestyle. It is not intended to act as medical advice. As always, please consult your doctor with any questions about movement and lifestyle.
I’m not someone who likes exercise. I have a gigantic sweet tooth and I am in no way qualified to educate anyone on health and nutrition. BUT, I thought that because of those disqualifiers of all things health and nutrition, I might be able to help those of us who are just like me (annnd I have a feeling there are a lot of you out there who are!).
Here are some tips for focusing on movement after 40!
Exercise
Let’s begin with exercise. I’ve tried it all–from step aerobics to Tae Bo (remember when we were all doing Martial Arts in our living rooms in the 90s?) to workout rooms in college apartments to pre-made workouts from my personal trainer sister (yes, I have a personal trainer in the family and I DON’T USE HER!) to now, which is finding my own way. Because isn’t that what it’s all about, paving your own path? More importantly, finding what is sustainable for you–the key to success!
Movement
I’m a dancer. Throughout my life, that has always been my base. But now that I am 42, my base has changed. The word base is what I like to call my constant movement. And while I’m giving you a vocabulary lesson, I don’t say “exercise” anymore. I use the word movement. Maybe it’s because I associate the word “exercise” with a chore. I know I’m not the only one out there that feels this way. A chore. A check off my “to-do” list. The sick in the stomach feeling knowing you have to exercise after working all day.
The word movement gives me the flexibility to use anything that increases my step count, which could be different every day. Maybe it’s a mindset thing, but whatever works! Okay back to my base: simply put, I walk 10,000 steps every day. No matter the day, I push myself to get that 10k!
I use a Fitbit Inspire to log my steps. As a teacher, I naturally get in a lot of steps, but there are days that my step count might be low. On days like this, I’ll walk around the school during my lunch or print to the copier in the teacher’s lounge that is on the opposite end of the school from my classroom. Or, I take a walk with my family after dinner. If all else fails, you can find me running in place right before I jump into bed that night.
Spicing It Up
While walking to 10k is my base, I like to supplement with other activities that help with my step count but also fill another gap–being good at one sport. If you know me, I was not an athlete growing up. Sure, I dabbled in a lot of things, but no sport stuck for me. I very much regret this and because I’m not seen as an athlete, I’m driven to be one.
Over the last few summers, I have taken tennis lessons and now will continue to take lessons through the winter as well. Tennis for me is helping with my movement and athletic dream!
Nutrition
About five years ago, I noticed that my body was changing–as women’s bodies do as we get older. After talking with my primary care physician she suggested that I change my eating habits so that I lower my carbohydrate and sugar intake. She was sure this would aid in all things evolving and she was right!
It took some getting used to; after all, I am Italian, so decreasing my bread and pasta intake seemed impossible at first. However, I stuck with it, finding new food items that fit the bill of “low carb” and tasty. One snack that I could live off of is Blue Diamond Toasted Coconut Almonds.
There was one problem . . . I still had a sweet tooth. More importantly though, as a wife, mother, and teacher, I felt that I deserved that splurge day every once in a while. So I was careful with it. I allowed myself a splurge NIGHT once a week. During the day I would maintain my current new lifestyle of low carb/low sugar, but then at night I would eat special treats (and watch trash television!).
Living the low carb/low sugar lifestyle dulled my sweet tooth so I was able to wait until my one night, and just knowing I had a splurge night coming up was enough to stave off cravings that would end with me rummaging through the pantry every other night.
I want to end by reiterating that I’m not a doctor. I’m just a 40-something wife, mom, and teacher who needed to make a change. The combination of movement and eating low carb/low sugar plus splurging once a week helped me lose 15 pounds, have more energy, and gain more will power in all areas of my life.
It might not be ground-breaking or even good, but this works for me and has for over five years, which is what matters most. So I encourage you to find your base and spice it up with some fun movement on the side and watch your carb and sugar intake–but be sure to splurge every once in a while!
I love that TTT (Trashy TV Tuesdays for readers who don’t know you ;)) made an appearance in your article! Such good tips for finding something that works for you and most importantly something you can stick to in the long run!