Last week, a middle-aged female acquaintance shared with me a frustration with her growing middle. She said that she and her friend walked a couple times a week and were “still not losing any weight”. When I asked if she walked briskly, used purposeful arm movements and attained “slightly out of breath” conversations – I received an annoyed (awkward) silence in return
Though we may feel we deserve to dial it down a few notches as we age, we can’t. The stakes are higher and because of sarcopenia (the natural deterioration of muscle as we age) we will gain weight and spend more time at the doctor’s office if we don’t get more comfortable being uncomfortable.
To maintain our weight, the Mayo clinic recommends 150min (2.5 hrs) of moderate activity or 75 minutes of vigorous activity a week (and 3 muscle strengthening sessions). To lose weight, you need to dial up your moderate activity to 5 cardio sessions a week and/or increase the intensity of your workouts. Keep in mind: A cardio workout is not truly cardio unless your heart rate has been raised for 25 consecutive minutes.You gotta work it!
Mojo is a great way to multitask your fitness to-do list. We work longer and with more intensity than you would at home (or on the Radnor Trail) and we have FUN!
Haidee’s Healthful Hints
Here’s a few tips to help you enjoy this time of the year and limit stress.
1) Plan your meals. Eat healthy home cooked food.
2)Listen too your body. 10-20 minute power nap does wonders.
3)Schedule “me”time: Mojo, mani/pedi, massage, bath
3)Get some fresh air
5)Be organized. Make a daily list – and do it.
6) Gratitude list