This winter I grew a bit lax about my exercise program, thanks to a busier-than-usual work and travel schedule, and a few extra family commitments (such as visiting far-flung colleges with my high school senior).
Result? A higher number on my scale and tighter fitting jeans. Yikes!
Now, though, I’m determined to kick-start my routine again, especially because . . . I’M RUNNING IN THE NEW YORK CITY MARATHON IN NOVEMBER! Yep, you read right. In a few months I will be running a course that is 26.2 miles long to celebrate my 60th birthday (which is in December) and to raise funds for colon cancer research.
Most of you are probably not training to run in a marathon, but that doesn’t mean you shouldn’t get back on track with exercise. Whatever your fitness level is, or how your body is changing–and believe me, it DOES change with each passing year–don’t give up on moving your body every day!
Many women I know stop exercising, even walking, because of a sensitive bladder, which can often cause bladder leaks. As the spokesperson for Always Discreet and fierce advocate of positive aging, I urge you to get out there and live your life, laugh all you want, don’t fear a good sneeze, and definitely embark on a fitness program. Don’t stop having fun because of an occasional bladder leak.
Over 40 million American women over 40 share this experience, and if you’re one of them, I encourage you to do three simple things:
- Talk with your doctor
- Do Kegel exercises every day to strengthen your pelvic floor muscles
- Wear the right protection so you can live your life to the fullest.
Always Discreet has a full line of products to address your specific need, and help you feel like bladder leaks are #NoBigDeal!
If you’re one of the millions of women who experience bladder leaks, go to AlwaysDiscreet.com for info on how to get a sample and money-saving coupons.
While most of you won’t be training for a marathon (but let me know if you are!), here are some tips to get back on track with your fitness program, starting today:
Run or walk. Take a cue from those who practice high-intensity interval training (HITT): Run or walk at your fastest pace for 30 seconds, then slow it down for 30 seconds. Repeat this sequence for about 30 minutes total.
Start strength training. I’ve become a bit obsessive about my daily push-ups, squats and planks. Each of these exercises works specific parts of the body — especially those most prone to muscle loss as we age. But push-ups have a special place in my heart: Not only do they truly tone arms, they also help fight osteoporosis. Try escalating your squats and push-ups by holding the proper form and doing them a lot slower. Watch this to for more tips on proper form.
Eat less. The magic formula for losing that pesky winter weight is “Move your body more and your lips less.” The white stuff is not the right stuff here, so pare back on rice, potatoes, pasta and sugar while adding more vegetables — especially dark, leafy greens — to your diet, along with whole grains, beans, fish and lean meats. Check out this short video for ideas on what to put on your plate for maximum health and well-being. And for goodness sakes, drink a lot of water even if you experience bladder leaks!
Bonus tip: Don’t let bladder leaks become your excuse for not taking care of yourself or having fun. Wear the right protection, and be deliberate in carving out time to move your body every day, even if it means getting down on all fours to do planks at work. Just kick off your heels and get busy … like the crazy lady in the video below. You’ll be fit again by summer’s end!
Want more tips on living your best life? Want to continue the conversation? Connect with me on Facebook (Barbara Hannah Grufferman) and Twitter (Grufferman) and let’s keep talking!