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When the subject of fitness and sports comes up, I always kind of chuckle to myself, because I will confess to you that I did not play any sports.
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I was on the flagline in high school.
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I did try taekwondo when my kids were younger and they were doing it, but I did not grow up playing sports and I did not have a self image that told me that I could, if that makes sense.
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So I had to work on some mindset there, and you'll hear me talk about that in other episodes, for sure.
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But, that being said, I feel so strongly about the fact that we need to keep ourselves as fit and healthy as possible in midlife and, of course, beyond.
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It doesn't just stop here.
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So this is something that I really, really am excited to talk to our guest about today.
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So let's go.
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Welcome to Mind your Midlife, your go-to resource for confidence and success, one thought at a time, unlike most advice out there, we believe that simply telling you to believe in yourself or change your habits isn't enough to wake up excited about life or feel truly confident in your body.
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Each week, you'll gain actionable strategies and oh my goodness powerful insights to stop feeling stuck and start loving your midlife.
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This is the Mind your Midlife Podcast.
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You heard me say that I never played sports.
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I'm not a sporty person.
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I am learning golf now.
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Of course that's walking I am.
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Also I have been doing pure bar for five years and it has absolutely transformed my strength and my core, which is huge for me, and so I'm so thankful for that.
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But I really never.
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I never have loved exercise.
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One of the reasons that classes work for me and this is the same reason that maybe a class or a personal trainer would work for you is that once I'm committed, I've signed up, I'm within the window.
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I can't cancel without some sort of penalty, then then I'm going to go, if that makes sense and maybe maybe you know exactly what I mean If I would just be going whenever I wanted to go, like my husband does.
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He likes to go, he wants to go.
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That's not me, but what we're going to talk about today is going to show us I think, maybe just underscore for us how important it is to do something, and you'll hear my guest, laura Dow, say maybe it's something very simple and easy.
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Ideally, it's something you enjoy, it's something and we need to get rid of the head trash about it, to get rid of the head trash about it.
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So we're here to talk about fitness in midlife and how that is related to all the self-talk stuff that might be going on in our head from messages of ageism that we might have taken in about what we should or shouldn't be doing at these ages that we're in now, or what we should or shouldn't be able to do, or we're telling ourselves we're too old for something all that kind of mess.
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We're going to address that today if that's something you're doing to yourself.
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So Laura Dow is the creator and owner of Stiff to Fit, which is a fitness, yoga and wellness business that works with older adults to help them maintain their movement.
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She also is the author of the book Mind your Movement, and this is Mind your Midlife.
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So, yeah, awesome, awesome title, and I will definitely have a link to her book in the show notes for you as well.
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She loves to exercise, but she also loves to read, cook, travel, enjoy some hot green tea, and she lives near Washington DC.
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So welcome Laura.
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Thank you, Cheryl.
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I'm very pleased to be here on this call with you.
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Yes, I'm looking forward to this conversation for sure.
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So let's just start this way.
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You work with midlife and older women in the area of fitness, so how did you end up doing?
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that.
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So I had a long career as a classical musician when I was younger and when I moved out to California in the early 2000s I hoped to replicate that career and wasn't able to for a variety of reasons.
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And at the same time I had been in my own health and wellness journey and had lost a significant amount of weight.
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So I was still working out and doing all the things that I had done previously.
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And then I thought you know, I'm spending so much time in the gym, somebody should pay me for all this time that I spend in the gym.
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And it happened surreptitiously.
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But I got a part time job in a woman's only health club near where I lived in California and I love talking to the ladies about their own health and wellness journey.
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And from that the owners noticed their two female owners noticed that and said Laura, we want you to do personal training.
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And I was like I'm not a personal trainer, I don't know how to do this and they said go get certified, we'll pay for it and then we'll, we will promote you.
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And that actually started everything.
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And the ladies that were in that club were predominantly middle-aged and older women and they were thrilled to have somebody that looked like them or that was their age or that had their life experience or whatever the commonality was.
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And from there, after that club closed, unfortunately.
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I adored that club.
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It was a great experience.
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I started working in regular commercial big box gyms and women would find me you know, older women would find me and they would be very happy to know that there was somebody that was, you know, closer to their demographic and their mindset and their lifestyle.
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So it happened from the beginning.
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You know what I love that and it it makes a difference.
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I actually do pure bar as one of my main workouts and, and because of where I happen to live, I end up mostly in classes with 20 somethings, maybe early 30 somethings, and listeners.
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You may or may not know, I am not that age, I'm in my 50s and I can hang in there with them, but I do love it when there are people around my age.
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It really it makes us feel I don't know more accepted or belonging or something I think.
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Yeah, yeah, I just I do think that it's a commonality.
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We've gone through maybe the same type of upbringing or the same kind of life experiences with the music or the shows, or just the values of that time period, cause, you know, every generation's a little different.
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So I've loved working with older women.
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It's been a real passion for me and I, as I said, just kind of fell into it at the beginning, but it's worked out very well for me and hopefully it's worked out great for my clients too.
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Yeah, I'm sure it has.
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And on that topic, as we're talking about liking to be with older women and helping older women, about liking to be with older women and helping older women, what we want to talk about today is focused around really ageism in this whole realm of fitness and sports.
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So when we even say the word ageism, what do we mean by that?
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Yeah, ageism is discrimination based on age.
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Now we look at ageism as discrimination against older folks, but it can be against younger people as well and there are some pretty good examples of both sides of it.
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But because of the demographic that I work with and I'm also not in my 20s or my 30s I'm older than you.
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So for the folks who can't see us, I represent the demographic of an active, older woman.
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I represent the demographic of an active, older woman.
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I look at ageism.
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The insidious part of ageism is the negative stereotypes that go along with being older, and this is particularly relevant in the realm of fitness or exercise or movement and for women, because women that are typically my age and older did not have access to team sports growing up.
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So Title IX came into effect in 1972.
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And there were court challenges to that, especially in the public school systems.
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They were receiving federal money.
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There were a lot of legal challenges to that so that when I got into high school and beyond, there still weren't really a lot of teams for women.
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They were just starting to happen, even though I was younger when Title IX was passed.
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So I still run into women who have never weight trained.
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They've never picked up a weight.
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I've run into women that I trained that have never been in a commercial big box gym, that never played a team sport.
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I mean, this is actually very common in the demographic and they do run into ageism.
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Shall I give you an example?
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Please do, absolutely Okay.
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So I'm on a task force right now.
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This subject is near and dear to my heart that's dealing with ageism in fitness.
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So we're in the middle of writing a white paper for the industry and we've done a lot of research, and so one of the things that we've found is that the it's interesting how group fitness instructors title their class names for older adults.
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So you will have something like this, and this is very this seems very mild.
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This doesn't seem like it's a problem at all.
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They'll have chair yoga for seniors.
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Now, I'm a registered yoga teacher and I have some real opinions about that, so let me share with you, if I may, a couple of things, because that sounds pretty innocuous, right?
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What's wrong with chair yoga for seniors?
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So I'm going to ask you, and I'll ask the audience, who are seniors?
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Are seniors 60 and up?
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Are seniors 65 and up?
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Do you know that we have 58 million people 65 years and older that all the way up past 100?
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So there's 58 million people in this demographic if we call 65 and older.
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Older.
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So like a 65 year old is going to have a lot of different ability than a 90 year old potentially.
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And somebody who's been sedentary all their life at 70 may be not in such good shape and not function well, versus someone who's 80 and has had a yoga practice for their entire life or for decades of their life.
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So chair yoga for seniors.
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So I'm not sure who that's for.
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Then the title of it it tells you that it's a chair yoga, so it's going to be seated.
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Well, that's not bad.
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If I have a leg injury and I can't stand and I'm 40 years old, I might want to take that class.
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Or if I have vertigo from maybe a car accident or whatever, I may want to take that class.
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So if I'm a younger demographic, should I not take that class because it's labeled for seniors?
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So our issue with class titles is that it doesn't tell you the level of ability that you need to take the class safely.
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So our focus in this task force and I fully agree with this is that focus on your ability, not your age yes, the number that you are doesn't matter.
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It matters, like what's your current functioning and what more do you want to do, or how do you want to live your life, and does your functioning match how you want to live your life?
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Yes, yes, yes, yes, yes.
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And you know what?
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I don't think I'm sure I've seen a class titled that.
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I know I've seen a video titled that because I got one for my mom when she was having health issues and she needed to do something like in a chair, as you're saying.
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Sometimes it makes sense, but I never thought about the fact that.
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Yeah, who are we saying this is for and why are we saying that?
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Yeah, so I can get on my soapbox very easily about this.
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Because when you say chair yoga for seniors, if I went out on the street and did a little in-person interview, I think most people would come up with negative comments about what chair yoga for seniors is.
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They might say, oh it's gentle, oh it's easy.
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Oh it's easy, oh, it's for old people, which, by the way, there's no old people, there's older people but not old people, just like there's not young people, there's younger people.
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So I think the whole ageism issue is for us to get much more nuanced about how we refer to human life, the continuum of human life, that there's not young people and old people.
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There's tons of folks along the continuum and it's all relative.
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If I'm 64, which I am 64, then someone who's 65 is older, they're not old, and someone who's 54 is younger but they're not young.
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Does that make sense, the distinction that I'm trying to make?
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It?
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absolutely does, and someone who is 64 could be as active as someone who's in their 30s.
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Yet that 54-year-old could be really incapacitated.
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Who knows?
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Yeah, exactly, that's a great point.
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One of the things that we do mention in this white paper is that you absolutely cannot tell what somebody's history of exercise is, which is really important to how they may be functioning at this point, what their history of exercise is or what their ability is based on.
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Knowing what the age is, what the number is, right.
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So the insidious part of the ageism I mean there's blatant ageism where you're not given a job because you're your ex, you know, you're over the hill, which is a terrible phrase.
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I mean there's a whole range of phrases that you don't want to use anymore, that we used to use quite commonly, of someone based on their age for any reason.
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That's ageism and that's kind of crazy, because I hadn't thought of it like that.
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You know, prior to being 64, like maybe five to 10 years ago, I this was not on my radar, but as I age and as I continue to help my clients stay active and stay independent and stay functioning, it kind of just, you know, grates my cheese a little bit when we have fitness classes that are not you don't know going in what level of ability you're supposed to have, and we do have people coming into fitness into, like retirement communities now that are 70, that have worked out in commercial big box gyms for years, or they've run 10Ks for years, or they've skied in the Alps for years.
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I mean they've been active, a lot more active than previous demographics.
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So we need to look at something keep them functioning at the level to which they're accustomed, if there are no prevalent medical or health issues that get in the way.
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Yeah, so I'm a very big advocate of let's look at our language, let's look at these class, let's look at you know my clients will sometimes do the same thing.
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They won't dumb themselves down, but they'll undercut themselves about what's possible for them.
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You know this is not the pink dumbbell.
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I'm not a pink dumbbell trainer, and what I mean by that is that sometimes in retirement communities in particular, which I've worked in, you get two and three pound dumbbells.
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Now, if you have an injury or you have some reason why you can't lift more, that's fine.
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But we know that the human body adapts to the exercise that's being put on it over time.
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So at some point in time, if you're still using three pound dumbbells, you know a year from now, something's very wrong, unless you have a health issue that prevents you from moving up, because your body's gotten used to it in a couple of months.
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So we need to continue to challenge the human body within reason and safely, and that's kind of what I'm all about.
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Yes, yes, yes, I really agree with that and in my personal experience, the only types of workouts or exercise that have ever made a difference for me have been weight related either body weight or weight weight related.
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And you do have to keep increasing.
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100% agree, absolutely agree.
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I want to take this kind of in two different directions, so I'm going to pick one and then we'll see how we get back to the other one.
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So we've been talking about differing abilities at different ages and how it doesn't really go with the age, and when I was getting ready to chat with you, I went to my pod squad Facebook group our little group of pod fans and asked them if they would have any questions for you, and Sarah in the group said well, I don't know how to reconcile what we should be doing at this age whatever age 50, let's pick versus what we want to do or like to do.
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And to me, that question was perfect for this discussion, because what is this?
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What we should be doing, right?
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Yeah, it's a great question because that's a very, again, common question across.
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You know people who start to become more active with exercise.
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They all want to know.
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Well, there's too much information.
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I don't know where to begin.
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I don't know how to begin.
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So, yes, let me address that.
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So, first of all, I don't believe in the word should.
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I know that we have recommendations about exercising and I think that if you look at some of the organizations that promote their recommendations, which are reasonable recommendations, you'll go down a rabbit hole about.
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I can't possibly fit in 150 minutes a week of exercise, which is one of the standard recommendations.
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If you're doing nothing, 150 minutes seems like it's four days of exercising.
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It just seems overwhelming.
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And, let's face it, most of us have a very full life already with whatever it is that we're doing, and carving out that time to create more space for exercising can be very difficult.
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So I kind of throw should out the door.
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If you're an elite level athlete or you're preparing for an athletic event, then there are some shoulds maybe in that scenario or in that equation.
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But I'm not going to worry about that right now.
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I want to deal with Sarah's.
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You know, the more basic issue, which is how do you get started?
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Like, what do you do to get started?
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I would say start where you're at.
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So what does that mean?
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That means, well, is she doing any exercising now?
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And if she's doing exercising now, what is she doing?
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Is it working out okay?
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What are her goals?
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Because there's movement for movement's sake, which is important, like daily movement is important.
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So a 10-minute walk, that could be daily movement.
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Cooking in a kitchen for a couple of hours, that could be daily movement.
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Playing with grandchildren for a while we know how vigorous that can get that's daily movement.
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Formal movement is another part of the equation.
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So does Sarah do a barre class?
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Does Sarah take a yoga class?
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Does she have a weight training thing that she does?
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Does she go for a walk with a friend after dinner for 30 minutes?
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After that, I would say what does Sarah like to do?
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So the part about liking to do something it's important, as you begin to think about more movement, that it's pleasurable in some degree, some way, shape or form, or else you're not going to do it.
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If it's really miserable, why were we spending the time or the money to do it?
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So it's got to have some kind of pleasure to it For me as a fitness professional, I have pleasure in moving my body.
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That feels good.
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I have pleasure in being strong, so that feels good.
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But people are not me.
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That's why people like me exist, right, yes.
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So I think it's really important to find something that you enjoy doing.
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Now, if you hate exercise altogether, which a lot of my clients do, then find a workout buddy, somebody that you enjoy their company.
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You've got to find a hook of some sort or other, right?
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So if the exercising itself doesn't do it for you, but you know you should be doing it, figure out a scenario that is going to be tolerable for you.
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So, maybe looking forward to a walk with a friend, maybe you have a dog, you have to walk the dog.
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Maybe you have a dance class that you really enjoy or you dance in your kitchen, that's fine.
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So it's the working with yourself that's really critical, and forgetting about what works for you or what works for me, that might not work for Sarah and probably won't work for Sarah.
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So she's got to kind of use a little bit of brain cells to figure out, well, who's Sarah and what is Sarah like?
00:20:34.796 --> 00:20:41.462
Right, and it makes me think about a quote a confused mind says no meaning.
00:20:41.462 --> 00:20:49.292
If we throw too much information at people, you can't make a decision, so we don't do anything.
00:20:49.292 --> 00:20:50.457
And maybe that's what people get stuck in with this.
00:20:50.457 --> 00:20:51.460
I, maybe I'll do this, maybe I'll do that.
00:20:51.460 --> 00:20:52.423
I don't know which one's better.
00:20:52.423 --> 00:20:53.948
Yeah, yeah.
00:20:54.308 --> 00:20:57.038
Yeah, I would say that any movement is better than no movement.
00:20:57.038 --> 00:20:59.253
So we had talked about.
00:20:59.253 --> 00:21:02.521
You know what's one of the top tips that you can give?
00:21:02.521 --> 00:21:06.480
Well, more movement is better than no movement within reason.
00:21:06.480 --> 00:21:12.423
And yes, of course, you want to be a good student or you want to tick the box off you.
00:21:12.423 --> 00:21:13.836
Okay, I got movement today.
00:21:13.970 --> 00:21:15.454
So what are the things to look for?
00:21:15.454 --> 00:21:16.940
Rhythmic movement.
00:21:16.940 --> 00:21:20.039
So we call that cardio or aerobic exercise, it used to be called.
00:21:20.039 --> 00:21:23.380
So walking is one of the easiest ways to get rhythmic movement.
00:21:23.380 --> 00:21:25.656
Biking is rhythmic movement.
00:21:25.656 --> 00:21:27.717
Swimming is rhythmic movement.
00:21:27.717 --> 00:21:29.569
Dancing is rhythmic movement.
00:21:29.569 --> 00:21:39.333
So that's all of those things, and we can come up with some more.
00:21:39.333 --> 00:21:39.654
Those are great.
00:21:39.674 --> 00:21:41.281
Okay, to do those more days of the week than not would be a really good goal.
00:21:41.281 --> 00:21:42.728
If you're not exercising at all, okay, 10 minutes, don't worry about the.
00:21:42.728 --> 00:21:44.393
You know whatever the organization says.
00:21:44.393 --> 00:21:54.222
And then weight training is really critical, like being able to manage your body weight through different positions with good form, good posture, you know, not hurting yourself.
00:21:54.222 --> 00:22:01.761
So some kind of weight training routine would be really helpful as well, and that could be as little as 10 minutes every other day.
00:22:01.761 --> 00:22:02.771
It doesn't have to.
00:22:02.771 --> 00:22:03.776
You don't have to go to a gym.
00:22:03.776 --> 00:22:04.739
You don't have to spend the money.
00:22:04.739 --> 00:22:07.753
You don't have to, you know, worry about clothes or other people.
00:22:07.753 --> 00:22:09.695
You just you can do stuff at home.
00:22:09.695 --> 00:22:14.803
Body weight stuff at home works really well and during pandemic we didn't have health clubs anyway.
00:22:15.222 --> 00:22:17.226
So, a lot of us did work out at home.
00:22:17.226 --> 00:22:23.510
You can get a video, you can have a membership to somebody's channel and do weight training at home.
00:22:23.510 --> 00:22:35.788
Then we want something to do with your core, which the bar, I'm sure helps you a lot with core, because you've got to have really good muscle control, so you're getting a lot of good stuff I'm sure helps you a lot with core because you've got to have really good muscle control, so you're getting a lot of good stuff right in your barre class.
00:22:35.788 --> 00:22:36.529
And then some stretch and mobility.
00:22:36.529 --> 00:22:38.074
So some people take yoga class.
00:22:38.074 --> 00:22:38.714
That would work.
00:22:39.155 --> 00:22:45.625
But just as we get older, one of the things that we do need to do is we need to prepare the body better for working out.
