Younger Longer--A Stronger Core

Modified planks. These do not hurt
 my wrist or shoulders. Be sure to 
tighten the core belly button to bra line
first then lift with the core, not back. 

Will Rogers often remarked, "Even if you are on the right track, you'll get run over if you just sit there," or as I prefer to think, "Even if you are sitting on the right track, the longer you sit the sooner you age." Some weeks I steam along like a train engine, then one day I am slammed with a hitch in my get-a-long and look like an engine chugging till the gas runs out. Thinking the heating pad is all I need I sit and ache in comfort, until at last I stand up go to the gym or call the doctor and arrange for a Physical Therapy prescription.  These are the gray days when  I argue with myself about exercising versus sitting and napping. (Confession. I let the naps win, but not the sitting.) A stronger core is my new mantra for life.

Many of us who prefer to be called "Perennial" adults excuse our weak core muscles because of our lack of knowledge when we were younger.  I didn't know about sit ups until 9th grade PE. I didn't like them then, but now I know how to do them properly. For all I did right in the last 50 years by lifting weights, walking miles to seek fresh air, and playing golf, I rarely strengthened my jelly belly tummy muscles enough to keep my back in shape.

While I lived in Hutchinson, Kansas I joined a Pilate's program that serves as my ONE reminder that I can be strong again or stronger.  Like using technology, change comes our way and we can discover in any decade how to think with a clearer mind, walk with better posture, eat healthy meals, or to play a sport all with the help of a strong core because a strong core binds us like a bullet proof jacket stabilizing the spine, the lower back, and our vital organs. Sadly, we don't all have a bullet proof jacket stabilizing us internally so that balance and core go hand in hand. Younger Longer--Finding Balance

Research has shown that regular exercise can slow down the physiological aging clock and keep us young longer, what is the core?

Essentially, the core consists of everything within a person's center of gravity, all areas of the abdominal, the back, the glutes, and beyond. Exercising these muscles means to exercise an area that is part of the core musculature.   Core defined for conversation  

Notice that my hands are pointing to the area that I need to be conscious of tightening. I pretend my belly button and tailbone squeeze to meet each other. Then with the glutes tight and the lower back flat on the floor I lift my legs up and I hold them in a 90 degree angel for 30 seconds, three times. (leg curl)

Now with a little more knowledge (from Physical Therapy) and a conscious mind set that draws daily attention to my core, posture, and gait I am moving with more ease. After three weeks of exercising thirty to sixty minutes a day three to five days a week, and stretching my old tight muscles or using a foam roller on them I feel physical and nervous relief. Attention to my mind set helps me create tension in my core, and I stand confidently taller. 

Why is it important to develop and maintain a strong core after age fifty? Through the working years of thirty to 70 sedentary adults may experience as much as 30-40% loss of muscular strength as a result of reduced levels of muscle mass making us prone to injury and illness. Strength Training Moves for Women over 50 

Bridges. 

 How do we create a stronger core at our age? My suggestion is to talk with a doctor or physical therapist first if pain is the issue. Otherwise, consider exercises such as, bridges, leg curls, and planks, every other day. My basic pictures show these exercises. 

  

As parents and grandparents we find ourselves needing a strong back (core) so we can enjoy lifting and hugging our grandchildren. For those of us who enjoy sports at all levels, gardening, walking, or running we do not need to be highly trained and fit athletes, but we do need a strong core to lift, twist, bend, walk, run, swing, or get down on the floor and back up gracefully.  The Mayor Clinic website offers the best options on core exercises beginning with the basic (easiest). Click on this link for pictures: Mayo Clinic Core Exercises 

The icy brown tones of winter. 

Winter is the deepest darkest time for me, and I tend to slip into anxiety over my aging body, asking questions of myself and my abilities to walk purposefully instead of hunkered over, will I be able to compete on the golf course, will the weeds win in my garden or will I be able to bend and pull them.  These are such minor worrisome issues, but they suck away my confidence.

Last summer I set a calendar reminder on my phone for 7:30 pm every night. It reads, "30 minutes of exercise or 10,000 steps." If I achieve my goal that day I delete the reminder and smile to myself.  At the end of each week or month I look back and count all the times I deleted the reminder.  It has become the best self-confidence and smile booster for me in the last decade.  

I believe self-confidence shows in how we walk and greet others and strong core strength doubles the confidence to help us stay Younger Longer. Good Luck. 

Golf Gypsy: Words Matter

The first of February I began to workout four mornings a week. Today, I added a new routine on the mat--practicing the bench (Plank) hold.  In order to really build strength in my core, it is important to strengthen my core by holding myself up in a plank position for two minutes from arms to toes, and two minutes on each side for three sets. Holding each pose for the first set lasted sixty seconds and gave me a red face. On the second set I began to shake and quiver from tired muscles, so I rolled over and said, "Oh, Well!" 

I walked away and began to roll up the mat. Luckily, I have an inner spirit that yelled at me today and said, "It matters. Now get back over there and finish the routine."  To my own amazement, I did and like a child, I smiled at myself in accomplishment.  

Focus helps.

I learned a decade ago that "Oh, Well" demoralizes my golf game and my spirit.  It's like the "I can't do it" phrase, and it sets up failure. Now I write single thought words on my golf balls, like "It Matters," "Level Hips," "Swing and Sing," or "Giggle Inside." These are thoughts that keep me focused. 

The Pro giving lessons 1954. MGCC

I also know how to live with my golf scores. If I am a 10 handicap then I know that on my best day I will hit at least 10 bad shots. Notice, that is on my best day.  So on those days when I experience some "Crazy 8's," I can say "Ok," not "Oh, Well." I feel the difference inside of me with the words I chose to say.  It Matters.

It matters when I write, even if I've not finished that book.  I'm careful to say, "Ok" I can live with this because writing is a process that I practice nearly everyday. The quote above my desk reads, "What lies behind us and what lies before us...are tiny matters compared to what lies within us."

I love my brain (most of the time), but it stays in constant motion.  When it's good it's really really good, and when it's bad, it splashes in the bottom of a deep black well (Oh, Well.).  That is why I've added meditation to my life.  I know better than to say that I will meditate  everyday because I will fail.  Instead, I have agreed with myself to practice mindful meditation at least twice a week.  When I meditate more then it's like icing on a cake, and it gives my crazy brain a break.  

Our words matter.  Let's be kind to ourselves each day.

It Matters.

We all have stories to tell.  What words motivate you? You are welcome to leave comments below where the blue words say "comments."  Those comments come to me to read before I publish them.