60plus and loving life

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Health, fitness, dogs, dancing and coffee!
health and fitness

Health, fitness, dogs, dancing and coffee!

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I take my health and fitness very seriously. I am committed to healthy (and balanced) eating and exercising most days of the week. I love to run outdoors and I also love heading to my favourite gym and jumping into a weights, yoga or cardio class. I love my fitness instructors and my workout buddies.

I also love to dance and I have a whole community of dance friends, including my lovely teachers. The older one gets, the more important it is to keep moving, do some resistance training, stretching and balance work.

Sometimes you can get stopped dead in your tracks. I’ve had to take some time out from my fitness regimen as I’ve had a couple of health issues to deal with, including numerous tests, biopsies and a surgery.

When I say time out, I mean from my full on routine. I haven’t entirely stopped. Well, not until Covid bit me again – that stopped me for a whole couple days!

I had to slow down on the weights training after the surgery to give myself time to heal. No problem, I went for super long, brisk walks and a hike in the countryside. Then returned to dancing once the surgeon gave me the all-clear. Which was literally a week after surgery as I was healing so well.

That is why I stay healthy and fit. It helps my day to day life, eases life stresses, keeps me emotionally balanced and prepared me for facing a couple of health scares that I really did not anticipate.

I was back running and hit a cardio class last week. This week I was cleared to head back to weights training.

Then I got bloody Covid again! Seriously?!? I had it last July and not too bad, this time was about the same. I felt absolute garbage for a couple of days with a temperature/fever. Then that cleared and I started to feel better day by day and today I am feeling fine and dandy.

I know that restrictions and isolation rules have ended. However, I am mindful that other folk are more susceptible to getting really sick, so I have spent all of this week at home.

Yesterday and today I was able to get outside and go for a couple of long (6km) walks with George (my dog) and a quick car trip to the drive through coffee place. I took Georgie-boy with me, so he could get his dog bikkie from the server. The pic above is George waiting on his dog treat – that face!🥰

I also have a favorite YouTube exercise woman who does a weights workout that I enjoy. I have weights and exercise equipment at home, in fact, one of my spare rooms is set up like a mini gym. Useful when I can’t run in the dark or on heavy rainfall mornings.

So, for the first time in a while I did some weights training and oof! I am feeling it today, but you know what? I’ma going to do it all over again today. It’s such a wonderful feeling to notice my muscles are in action again!

I am giddily excited at the idea of going back to my full on training next week. Really cannot wait!

I tested negative to Covid this morning, and fortunately so, as I have an action packed weekend coming up. Two dances – tonight & tomorrow night💃🕺

Plus my gorgeous partner has booked us in for a private lesson to learn the Viennese Waltz tomorrow during the day. That’ll be a challenge for me. I can do the basic box step regular waltz. I’ve watched couples dance the Viennese Waltz and it looks so elegant and flowy! I surely hope I can channel my inner elegance and learn this lovely dance routine! I’ll let y’all know how I go…❤️

 

 

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…and it’s Friday!
health and fitness

…and it’s Friday!

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Happy Friday y’all…

I hope wherever you are and wherever you are at, that you have a wonderful day full of love and joy!

It’s beautiful weather over in my neck of the woods and I went for a 6km run this morning. The pics above and below are the views on one of my run trails. I love running, it’s wonderful to be out in nature and it’s uplifting for the heart and spirit.

I’ll head to the gym later for a Balance Class (mixture of yoga and pilates) – nice way to end the week with a stretching, flexibility and balance session – followed by a relaxation, breathing session at the end.

The new man I have started seeing is also into fitness – he goes to the gym and like me, he’s up at ridiculous o’clock (5.30 – 6.00am). He also follows his workout sessions with a protein shake with almond milk (it’s a thing y’all)! It’s nice to connect with someone that I don’t have to explain why I love the early morning or what almond milk is 😂 – he just gets it!

I might even go for a swim in the afternoon, seeing how it’s glorious, sunny weather.

Then a dinner date tonight and dancing all weekend long, because that’s how I roll!

running trail

 

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Foam Fest!
health and fitness

Foam Fest!

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I convinced my daughter to join me in Foam Fest 2023

It was a 5km obstacle run! She was a little uncertain about joining in, but I said I’d signed up and she did likewise.

It was in the countryside at Brigadoon in Western Australia, so almost like a trail run – with obstacles! There were water slides, mud pits, lily pads, more water slides, log roles, hurdles and rope climbs…

We were in the first wave as I figured the course would get fairly mucky later in the day. That meant a 6am rise and at the course by 7am for check in… on a Saturday!

My little girl is a real trooper and was fine with my stealing her Saturday morning rest and relaxation time.

We went through a foam curtain to start off and then just ran! The first obstacle was a hurdle, my daughter leaped over, myself? More an undignified scramble 🤣

We were happily running together and chatting, it was a slightly cool start, but the sun soon put on the heat!

We got to the first mud pit and waded through, I slipped and fell in half way through and then at the end we had to clamber out. She reached back for my hand to help haul me out.

All the obstacles I managed and got through them. I am really proud and pleased with myself as some of them were quite challenging!

Nearing the end, we got to the lily pads, you can see from the photo above we had to run across them without landing in the water… My daughter ran across like a graceful gazelle! Me? More like a waddling, demented duck! At the end my daughter was waiting with her hands out and she helped me get back onto land before we continued running.

Every obstacle, she checked in with me either during or at the end to make sure I was ok. She offered her hands for every one that I needed help hauling myself out of…

The last one was a giant water slide! I’ve never been fond of water slides (I was ok with the middling ones on this course) and I also don’t like heights.

My daughter launched herself down and waited for me.

I baulked. I sat at the top, crossed my arms like instructed, then panicked. I got up and climbed back down. I kind of wish I had just thrown myself down and have mild regret that I didn’t. However, I also realise that sometimes I just can’t and you know, that’s ok!

My daughter waited for me and we then ran together to the finish line – hand in hand.

She is the best person in my life, hands down!!!

If you are interested in Foam Fest, here is the link for more information.

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Waking up sad…
health and fitness

Waking up sad…

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Mornings can be hard…

It is reasonably common for me to wake up feeling a bit sad, down or flat. I’m sure I’m not the only one feeling this way. There is no particular reason or rationale as to why this happens. I just wake up and don’t feel so great.

If I’m up at 5.30am for an early gym session, the sads don’t have much time to take hold. I am up, in my gym gear, grab my water bottle and towel and head out to the gym. Usually by the time the session starts and most certainly when it ends I feel absolutely fine or fantastic depending on how the gym class goes.

The other mornings when I don’t have to leap straight out of bed or when I wake earlier than I need, then it’s like existential dread drops like a veil over my mind and emotions. Sometimes I just go with the sad feeling, get up anyway, lace up my running shoes and head out the door for a 5-6km run. Again, I usually feel better once I’m on my way – says something about the power of exercise on mental health and wellbeing.

Other mornings I just can’t. And that’s ok too. I’ll stay in bed a while longer, feel like crap (again no real reason as to why) and then get up and get on with my day whatever that may bring. I always try to take my dog to the park as it’s good for him and my spirits lift when I see him galloping around with his ears flapping in the air!

Sometimes my spirits may lift as the day progresses, occasionally they do not. So I just sit with the sad feelings knowing that they do pass.

Occasionally I wake up feeling wonderful, happy and full of joy. Again, no idea why that happens, but I am more than grateful when it does.

To counter the waking up sads, I exercise every morning, which really helps me re-set my mind. For the mornings where it is more of a struggle I try other things like positive affirmations & gratitude lists – I have varying success with that.

On one of my favourite podcasts (click the link to go there if you like) I heard about another podcast/app called Wake Me Up: Morning Meditation & Motivations (click the link for the Spotify version or this link for the Apple version). The guy talking you through the sessions is Tyler Brown (he has a lovely soothing voice) and there are a series of meditations, motivational sessions or yoga/stretching options. The free version is great, except you have ads at the beginning which can be a bit jarring. There is a subscribe option, but I’m sticking with the free for now.

I don’t know why, but I find (and I’ve only been using the app this week and I’m not getting paid to say any of this, just offering options for people who may feel bleh in the a.m.) that it actually helps. The sessions are only 10-15 minutes long, so not too long to interfere with getting your day on the move, but long enough to refocus and re-set your mind and emotions for the day.

Give it a go and see what you think 🥰 🤗

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Exercise surely does have benefits when you’re older!
running

Exercise surely does have benefits when you’re older!

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I went for a 6km run this morning and when I was checking my Garmin app, I had a look at my VO2 max. Now I’m not convinced the app is entirely accurate, but even if it’s indicative at best, I am pleased with the data! My VO2 max was 41, which for a woman of 64 is pretty darned good! It also said I had the fitness age of 22. So, yeah – I’ll take that as a compliment.

Your VO2 max is how much oxygen your body can absorb and use during exercise. According to Healthline – as you breathe in oxygen, your lungs absorb it and turn it into energy. This in turn powers your cells and helps reduce carbon dioxide (CO2) when you exhale.

All of that is important as it improves your aerobic capacity to exercise. Particularly as we age, our VO2 max declines. Research indicates that high VO2 max helps you live better as you age as it maintains your health and fitness into your later years. And given I’m heading into my “later years”, I’m happy to improve my VO2 max and stay in the (according to my Garmin app) “superior” category!

Garmin V02 stat
thanks for the compliment!

 

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Running!
running

Running!

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I love running. Outside in the fresh air and listening to music. I have bone conducting wireless headphones, so I can still hear ambient noise and traffic! I usually run 5 – 6km around 3 times/week. However, on my birthday each year, I like to run a 10km.

When I turned 64, I went for my 10km annual run. It was a beautiful day, sunny, yet crisp. I set out from my partner’s place. 3km to the river, around for another 2km and back. There are several hills on the route and a couple of really steep ones in the last couple of k’s. However, it was a glorious run. One of those runs that just felt super easy and cruisy and fun. Even the hills didn’t faze me.

I went for another 10k run a couple of weeks after and it was horrendous. It felt like running through treacle. Then at the 4.5k mark, I tripped and landed heavily on the concrete path. I grazed and bruised both hands, both elbows and my left knee.

I continued with my run, but it was tough and unpleasant and when I got home, I was shaky and sore and feeling sorry for myself. Have you tried taking a shower when covered in grazes? Stings like crazy! I do not recommend!

A couple of months prior, I also tripped and fell and grazed myself up and then limped/ran home.

I’m not entirely sure that this might be an age-related thing or just my canny ability to trip over my own feet or as I said to my daughter “my foot forgot to foot!”

Anyway, I have decided to protect my body with gym gloves, elbow, and knee support sleeves. That way if I trip again, I will be less likely to be grazed. It’ll add a little bit of time and effort in gearing up for a run, but hopefully will make a difference.

Older people never stop running, they just wear protective armour!! 😂

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Nature as medicine
nature makes me happy

Nature as medicine

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It’s beautiful Spring weather in my part of the world. Finally! After a very soggy and rainy winter we are seeing some sunny days. It seemed the perfect time to head out into nature over the weekend and visit one of our national parks. It’s wildflower season and there are beautiful blooms out there. I love the native flowers the most. However, we have a tulip festival in our town at this time of year and the tulips were glorious in all their colours!
tulips flowers
Tulips

I’ve long believed that taking time out of the city and getting into nature is great for my emotional wellbeing and I’ve recently read research that supports my thoughts. Every time I have the chance to have a weekend in the countryside, I feel a sense of peace and tranquility as soon as I leave behind the suburbs and drive alongside country roads surrounded by trees. The stresses of life seem to melt away tree-by-tree. This is partly by being in nature and partly because being away from work and other stressors, there is this sense that you must let go, at least for a while.

Back to reality now, but not too soon. It’s a long weekend here, so I have the day free. I decided to go for a 10k run this morning. I usually run around 5-6k, but I’m nearing the end of a running challenge for September, called The Long Run, a fundraiser for prostate cancer.

I’m in a bit of a competition with a couple of my workmates and as much as I love younger people, they think it’s a done deal that one or other of them will have the most kilometres by the end of the month. I’d slipped a bit in my km’s last week as I had acute bronchitis and pharyngitis.

Feeling all better, I tied up my running shoes this morning and off I went. Only to come a cropper at the 4.5k mark. Tripped (no idea on what or if it’s just my own feet getting in the way) ? I landed on my hands, elbows and one knee. Ripped a hole in the knee of my favourite running tights and scraped myself up a bit! I figured I was close to the 5k turnaround and unless I called a rideshare to get me home, I may as well trot along and finish the 10k.

I’ll be feeling it tomorrow!!

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