Where did the idea of growing or decaying come from?
Several years ago while we were waiting in an airport, I noticed a man reading a book called Younger Next Year. My curiosity was piqued so I looked it up and bought it. Written by Chris Crowley and Henry S. Lodge, M.D., this book is about living fit and strong until you’re 80 and beyond. They assert that 70% of what you feel as aging is optional and that if you aren’t growing through exercise, you’re decaying.
There’s more and more research about exercise and how it benefits us from the cellular level, to sustaining muscle mass, to enhancing brain function.
Avidly involved in every sport possible, passion drove my fitness. As I aged however, my reflexes and skills didn’t keep up with my competitiveness for the game/s. Torn muscles, bruises, and sprained ankles led to my decision that I needed to find other ways to maintain fitness. Biking, cross-country and downhill skiing, and kayaking are all great sports, but fitness is more than being a weekend warrior. Also, these activities are seasonal and require their own level of fitness in order to fully enjoy them.
Are you growing or decaying?
Like much of the research out there Crowley and Lodge recommend both cardio and strength training on a consistent and frequent basis.
Aware of the fact that as I age, muscle disappears much quicker, I’ve started and stopped exercise routines often. It just isn’t very fun compared to sports, but I’m determined to change my roller coaster approach to exercise. This is the habit I want in my daily routine. Age is not an excuse.
Thinking about this in terms of growing rather than decaying is a simple and effective analogy. Change your because and change your life.
I chose Kayla Istines Bikini Body Guide 1.0.
Haha, no, my goal isn’t to wear a bikini! Her advertising on Facebook and Instagram worked though! Curious, I searched out some reviews and decided to buy the ebook for $57.
Here’s why I chose this exercise program.
- Istines routines appealed to me.
- Offers a 4 week beginner program to condition your muscles, followed by the 12 week program.
- Each day is laid out so no planning is needed
- Minimal equipment is required
- The exercises can be completed anywhere – campground or hotel room
- Easy schedule
- M, W, F are two 7 minute circuits completed twice
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T & Thursday are LISS (Low Intensity Steady State) – they’re easy because I already have a walking habit.
Behaviours I’m tracking
- Putting on my exercise clothes when I first get up
- Repeating my anticipation messages “It’s only half an hour”. “You’ll feel so good afterwards”. “I’m excited that I’m exercising today.” Keep the message positive.
- When 7 a.m. comes, countdown 5-4-3-2-1 go . I grab my water, go downstairs and start.
- I’m consciously giving myself permission to listen to my body as I exercise because I’m working on a lifetime habit. If I set impossible standards for myself I’ll crater.
My Log
Monday, July 9
Pre-Exercise
Today’s the day and it starts with legs. Yay. My legs are fairly conditioned from the walking and hiking I’ve been doing.
I started running again this spring but was having trouble with my knees. I’m a little worried about all the squats and lunges in this program, but I think I’ve identified that my knee problem is more a result of sitting anatomically incorrect while I work at the computer than anything. If that’s so then my knees will improve as I strengthen and lengthen the muscles that tie into them.
Post-Exercise
Okay, maybe my legs aren’t as conditioned as I thought they were.
They feel like jelly – it’s disconcerting!
I completed both circuits four times in the 28 minutes, followed by a cool-down.
Each of the two circuits had step-ups onto the weight bench. I adapted the height half way though because I was struggling and my form sucked.
The stretches show me just how much I’ve neglected flexibility training. Really? Touch my toes? What about the knees? Will that do?
Tuesday, July 10
LISS for 30-40 minutes. This should have been easy. My usual walks are 6 km. Let’s just say I felt every step. My legs are SORE! No pain, no gain though right?
Wednesday, July 11
Pre-exercise
It’s 7 a.m. and I’m making my way to the basement. Arms today. I was doing really well at weight lifting – for a while. Then it became sporadic. A couple of weeks ago, I did a session and was dismayed at how much strength I’d lost – DECAY! Unless I actively work them, my arms don’t get exercised. When the kids were little, at least my arms got conditioned picking them up, holding them etc. I don’t hardly carry groceries anymore. My husband has taken on that shopping chore.
Post-exercise
Not my best performance! As recent as 10 months ago, I could do 20 full body push-ups. Today I struggled to complete adapted push-ups on knees. For the last 2 sets, I reduced the depth. Oh, and today included ab work. Abs? Do I have any? The whole routine today was adapted. I kinda hurt . . . Decay has taken its toll!
Thursday, July 12
LISS! I love LISS! For sure, I’ll go for my 6 km walk today.
My ribs hurt, my legs hurt, my stomach and arms hurt. I’m angry at my past self for having so little concern about my future self. But my future self will thank me if, no when, it has a well-established habit of exercise.
I didn’t do LISS today. It didn’t get written into my daily schedule and so didn’t get done. Life happened. There was certainly time in my day, but it kept getting delayed until after. After never comes. Note to self: habits not scheduled don’t get done.
Friday, July 13
Pre-exercise
Friday the 13th. Maybe I shouldn’t exercise today. Just kidding. Legs today again. They’re still a little sore and fatigued, but nothing serious. My stomach muscles continue to chide me big time. 7:00 a.m. – time to get going.
Post-exercise
You can imagine my dismay when I saw that today was a full body workout. Legs, arms, and abs! Major adaptations occurred today and I only completed 2 sets of each exercise in 28 minutes. While my performance was less than stellar, I did it! I’m crawling painfully toward making exercise a habit. Past experience tells me that it will get less painful. Determined to give the gift of exercise to my future self.
The Weekend
Saturday we went for a hike and came across a huge patch of Saskatoons. They were delicious!
Sunday, I wanted pictures of the Canola fields. The landscape around Fort St John is like a patchwork quilt. It’s stunning. We ended our afternoon with a walk through the cross-country ski trails. The grass and flowers are thick on the trails. The wild strawberries and raspberries large and sweet. Nature and forest bathing is intoxicating.
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Monday, July 16
Pre-exercise
A few twinges of pain in my abs this morning, but it’s only leg work today – I checked. My first thought as I rolled out of bed was “Aargh, I have to exercise today”. Repeating my anticipation messages strengthened my resolve.
Post-exercise
Wahoo! While I thought it would be harder than last Monday, it wasn’t! I didn’t adapt any of the exercises and did all my step-ups onto the weight bench. I was able to get through both circuits twice plus was starting into the third before each 7 minute time-frame was up.
Recap on creating a habit
- Schedule it into your day – don’t leave it to chance
- Anticipation messages work – have them work for you
- Track the behaviours that lead to your success
- Plan and prep ahead of time – then your first countdown and action are towards habit implementation rather than getting ready for implementation.
How’s your habit building going? Share it in the comments below!
~ Priscilla
P.S. If you haven’t already done so, start a habit today that your future self will thank you for.
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Simply . . .
Great inspiration, keep it up!
Thanks!
Good article Priscilla. I can attest to the must for exercise as we age. I get up every morning between 5:30 & 6 to go for a 45 – 60 minute walk. I am not as regular with my stretching and resistance training but even three or four times a week helps immensely. I had a bad fall a year ago and it definitely took a lot of persistence to heal my hip as I could barely walk 10 feet after my fall but with persistence and patience my hip is almost back to normal. Praise God! Most of the time I forget that I am 74 years old. Love you Sis
Sorry that I didn’t reply earlier. It seems some comments were Deleted before I saw them. I just retrieved them today. Age is a mindset – and yours young! Glad your hip is better!