Some people excel at sport and athleticism from an early age, it is woven into their DNA. They take to any physical activity they try with ease and grace. The kind of people who won every race at sports day and captained every team. Then there’s those like me who were quite literally picked last for every team in PE, I swear to god if my classmates could have chosen the school bench over me they would. To be fair it would have probably done a better job at the time.
I was skinny, knock kneed, had an undiagnosed hypermobility spectrum disorder and the serious lack of muscle tone that goes with it. As is often the case when we are awful at something I avoided it like the plague, I don’t know if things have changed but in my day PE teachers had no interest in those without natural athleticism never mind the reasons why.
To be entirely honest my experiences at school with regard to fitness were not just negative they were actually traumatic. I was openly bullied for my lack of physicality and knock knees and viciously name called. I’m not sure though out of the laughter or the pity clap I would sometimes get coming in dead last for something…again which one was worse. I still won’t even so much as take part in a 5k race in public as a result, the idea of any type of competition fills me with horror to the point where I actually feel physically sick.
Why am I telling you this? It’s not for pity or sympathy, I am honestly quite fine. The past is the past. I want you to read this if you like me had no natural ability and let you know that it does not and never did exclude you from looking after yourself physically. No matter how rubbish you were at PE you can still benefit from various forms of movement. Heck you might even enjoy it. I certainly do, in fact I can’t imagine a life where I don’t get up and exercise pretty much every day. I am so grateful that I discovered first yoga and Pilates in my 20s which I found I actually quite naturally built for and being the antithesis of competitive sports allowed me to tune in with my body and learn to love moving it. It was this love of movement I took into CrossFit and strength training, the difference being in that situation I was pretty rubbish to begin with. However many years later of keeping at it I am actually
pretty strong and certainly fit.
That for me is the important aspect, being fit and healthy, being strong enough to squat down to the ground with a heavy back pack and stand back up, being able to walk briskly up hills without losing my breath, being limber enough to fold into my legs with no discomfort, being able to lift heavy suitcases over head for other passengers on trains. These are the things that matter to me. That and the sheer love of movement, oh heavens it is simply glorious to just move, there is a delight in using your body that is with language almost inexpressible. As though different movements all have their own flavor and to engage in more than one is like a banquet for the body. Plus as a result I honestly feel better at nearly 50 than I did my entire adult life.
Don’t let a perceived idea of not being athletic dictate to you that exercise isn’t for you, it is for everyone from those like my husband who are naturally talented in a particular field (running) and thrive in competition to those like myself who myself who had to work at it. In fact I think those of us who are not naturals potentially benefit even more as there are often underlying conditions that make us that way which are improved by movement.
Exercise is for all of us and is certainly one of the keys to health and longevity.
If you are considering getting moving and would like a little support either in person or virtually get in touch.
And I would walk 15000 steps, and I would walk 15000 more…Just to be the one who walked 15000 steps a day or more. You are very welcome for the brain worm I’ve implanted, now lets get on.
As I mentioned in my post on Blue Zones aside from eating a diet devoid of processed food and high in vegetables plus fruit the centenarians moved a huge amount throughout their entire lives. In fact they on average only rest for 8 to 9 hours a day and that includes sleep, most of it is low intensity gardening, walking place to place with distances of 7 to 9 miles not being uncommon. Compare that to the UK where the average step count is a paltry 3000 to 4000 a day
Movement throughout the day or Non-Exercise Activity Thermogenesis (NEAT) has a huge impact on weight, insulin sensitivity and metabolic health. But I exercise I hear you cry, the question then is if we go to the gym a few times a week does that actually make up for spending the rest of the time sitting? Apparently not, if after a bout of exercise, the rest of the day is spent sitting or driving you are still losing out on your primary method of thermogenesis (calorie burning) and as a result are still at risk of a number of metabolic diseases. In fact even in elite athletes sedeantary time outside of training leads to increased abdominal adiposity leading the researchers to conclude
“These findings indicate that athletes with higher amounts of sedentary behaviour presented higher levels of total and trunk fatness, regardless of age, weekly training time, and residual mass. Therefore, even high moderate-to-vigorous physical activity levels do not mitigate the associations between sedentary behaviour and body fatness in highly trained athletes.”
As the average age of the cohort researched was 22 this is a little concerning!
It’s not a huge surprise, then that as a nation we are getting bigger, and we are also in general getting sicker.
As hunter gatherers we would have averaged around 16 to 17000 steps a day, we would also have carried chopped and engaged in other physical activities, there are tribes who still live like this although they are becoming a rarity, when moving this much and this often-cardiovascular disease is rare Perhaps it is not the type of exercise or movement we engage in that matters but how often we move, it will come as good news to those who don’t enjoy exercise that you don’t need to engage in vigorous activity either to benefit, you just need to move often. Although I would always recommend both strength training and mobility training for optimal aging.
In more recent times such as the 1950s women were estimated to burn around 1000 calories on top of their basal metabolic rate (the calories needed just to exist) through walking, cleaning, cycling and other activities. While men depending upon their profession could burn more through their work and commute to and from work. Few people had cars, most lived close enough to their place of occupation to walk to and from work and children would be unlikely to get to school any other way than by foot.
Now I am not suggesting we relinquish cars, washing machines and all return to working as Shepherds (though it does sound pretty idyllic) but it is clear we move less than we ever have and the truth is it is not doing anyone any good.
I came to the realisation that I was not immune from this sedentary behaviour, I like to think I am relatively fit for my age, I strength train, use a stationary bike 4 or 5 times a week, CrossFit regularly, practice yoga and walk the dog. But the truth is that although I exercise daily and walk the dog on top the rest of the day I am sat down, I am working towards my PhD which is of course desk work and I now teach and train people primarily from home.
Like a lot of people then my movement has dropped. I want to stay as healthy as I can for as long as I can and do what I can to promote a long healthy life. I decided then mid October to walk a minimum of 15000 steps a day. This is based on research on postal workers that found 15000 steps was optimal for blood pressure reduction, cholesterol reduction and many other health benefits I decided initially on a period of 9 months which would take me to my 50th birthday. I then changed that to a year. I believe that to fully appreciate the benefits of any change we have to commit to a reasonable period of time as these types of changes don’t happen quickly. I am particularly interested in changes to my blood pressure, since surgical menopause it sometimes creeps higher than I would like. Not high enough for a doctor to be concerned they reassure me, but outside of the bounds I would be comfortable with. According to the American College of Cardiology a higher step count is linked to lower blood pressure. I would also like to see a reduction in cholesterol, on my last check my levels were at the upper end of ok.
The rules I set myself were as follows:-
Any “steps” count for example if I cycle 15k on my bike erg my watch will register around 5 to 6000 steps. This is helpful as due to caring responsibilities I cannot always leave the house. It is important that any goal we set is achievable and fits into the life the live not the life we would like to live. Equally all steps around the house, shopping etc count. It is simply the total step count at the end of a day.
I am aiming for 90% compliance across the year, as with everything consistency is more important than perfection. There will be times I have responsibilities to others or it might be inappropriate to go for a walk, or when I am too unwell.
I will continue to exercise and eat pretty much as I was, this for the year is the adjustment I am making.
Each day has a target of over 15000 regardless of the previous day, I am not averaging across the week. So, for example if one day is 22000 steps it is irrelevant to the following days activity, I still aim for the 15000 steps. My logic on this is that if I lived in pre-industrial environment I would still need to fetch water and food that day regardless of what I had done the previous day.
I am currently at the end of 4 months and on average have exceeded my target with an average of 17000 to 18000 steps a day and within the 14 weeks have missed only one day.
That day was the day we were traveling on holiday and although I was at 11000 steps it was way too late when we arrived at our accommodation to try explore a new place. Still 1 day missed in 14 weeks is pretty good if you ask me. Things I have learned during this time trying to get over 15000 steps:-
Some days it’s really easy, I will be on the bike in the morning, walk the dog, train a couple of clients, run some errands and before I’m at 1 pm I have already hit the target.
Other days it’s really hard, as in oh my word how many more do I have to do today, how am I not there already and do I really need to go back outside? Really?
For me it is important to be entertained, to fit in the bike and/or walking it is part of my relaxing time, what this means is when I am on the bike I watch tv. I particularly enjoy shows with subtitles as being on the bike means I am captive in my focus, currently I’m working through a selection of Korean sci fi/supernatural dramas. Walking it’s podcasts or books, I will only listen to those books or watch those shows when I’m biking or walking. That way I actively look forward to getting back into my book and the walking is almost subsidiary. If you walk occasionally in the countryside on a beautiful day it may well be enough to just listen to the sounds of nature, if you are planning on walking every single day, in the rain, in the dark, in the snow often next to noisy dirty roads in order to fit it in the sounds around you may seem less attractive. Find something to entertain you!
Having this challenge has meant I have walked on days I would not have otherwise, when I am tired or under the weather. In the past I would have asked someone else to walk the dog, but I remind myself that if I lived in a hunter gatherer community or was a shepherdess I would only take days off if I literally could not move. You would not just stop for feeling a little under the weather. Granted those days are not dynamic walking but I am up and moving. This week for example I have a nasty sinus thing going on, I am not well enough to train or do much really but walking is so much of a neutral activity now I have been able to slowly shuffle around and get my steps in.
I don’t actually weigh myself as it’s not a metric I am particularly interested in but I have lost weight, some clothes have become looser and snug waist bands now are somewhat baggy.
My cardio has improved significantly, I walk brisker than ever with little effort and don’t feel at all breathless up hills
I am leaving measuring blood pressure etc till much later in the experiment, I will be getting I believe a full MOT at 50 which will be a good time to check over all my health stats and as it will be 9 months since I started this experiment will be a good time to assess how I am doing!
If you are reading this, start tracking your day to day movement with phone, watch or pedometer and find out how active you are outside of formal exercise.
I struggle with the meditative side of mind body practices. I always have done, my mind is like a pinball machine bouncing around. Never still, never quiet. But when I do take the time for that side of it, oh it’s glorious. There’s something incredibly powerful in the quiet moments of just breathing. You don’t need to make it complicated just sit close your eyes and breathe, focus on your breath aim to stay focused on the breath. Your mind will wander, thoughts will intrude. That’s ok, when it does gently lovingly bring it back. Give it try let me know how it goes
– Wear whatever you want. Clothes are fun they don’t have to stop being fun because your birthday cake now has enough candles to start a small house fire. – Go grey, don’t go grey, shave your head, dye your hair purple, ignore whatever the “hair for over 40s/50s” pages say and wear it however you want. – Keep being fearless, go where you want to, dance when you feel like it, travel, find new adventures we are NEVER too old for new adventures. – Re-invent yourself, if it was good enough for Bowie it’s good enough for us. Take a degree, learn a new skill, take up an instrument. We live at an amazing time where we can change and learn at any time. – Ignore anyone who tells you you’re too old for this that or the other, unless it’s soft play, we probably aren’t allowed in soft play areas for good reasons. – Move and enjoy it, bodies love to move remember how amazing it was as a kid just to taste different shapes with your body? Find a type of movement you enjoy and indulge in the sheer sensory experience of it! – Most of all have fun, yes there are things in life we have to do but don’t let your days become so crowded you lose all time for fun. You matter too. – Finally be proud of your age, you have achieved so much and come so far. The last time someone called me old (as an insult) I replied “yes I’m old as f**k and that’s neither the revelation nor the insult you think it is!”
Here’s to rebellious aging! My dress reads “I didn’t wear this for you” especially for all the people who think nearly 50s/ over 50s shouldn’t wear short dresses
Firstly don’t over complicate it, find something you either enjoy or at least feel comfortable with and do that activity. Doesn’t matter what it is, if you enjoy it and it gets you moving it’s perfect.
This simple act of choosing something you enjoy is really important you can’t commit to something if you feel dread every time you have a session planned.
You might manage to force yourself to run or lift for a few months but if you hate it you’ll quit, guaranteed. Then you’ll be telling everyone you “just don’t like exercise” which isn’t true, you didn’t like that exercise.
In short stop doing xyz because you think it’s good for you, do something you actually like which can be as simple as walking a bit more.
Secondly give yourself a bit of external motivation. This can be anything from a target weight to lift, an extra few seconds off a 5k or a virtual steps challenge.
At the moment one of my external motivations is a step challenge. I’m virtually walking the Pacific Crest Trail with The Conqueror Challenges For me this has huge significance. When my daughter had cancer I read a book called Wild by Cheryl Strayed it was hugely inspirational and an idea from it became my mantra.
While walking the PCT each and every day Cheryl would get up put on her huge back pack she nicknamed “monster” and simply put one step in front of the other. This became a metaphor to me each day I’d get up and put one foot in front of the other while carrying the weight of what was happening in our lives.
Some days just keeping and getting the basics done was a struggle but I committed to every day to keep moving forward. I finished my postgraduate law conversion during the year after her cancer for me that was part of moving forwards.
Because of this to finish the PCT myself albeit virtually will be a huge achievement, quite an emotional one actually. This of course makes getting there important and motivates me to get a few extra steps in. Each of us will find a different why, but I find it really helps to have that extra why.
I personally try to avoid aesthetic or weight loss motivations as they feed into more negative feelings I have but they do work for many.
That’s it, find something you enjoy, give yourself external motivation in some form and have fun with it.
As much as I’d love to have you take up Pilates or yoga I’d be just as happy for you to take up hiking or go to any of the other wonderful classes/ gyms around and find the movement you enjoy. Just get moving 💚
I love teaching any time of the year but Spring is my favourite, especially at Alnwick Gardens where we are surrounded by glass walls that allow you to feel like you are in the middle of the first burst of spring while in a class. The ducks are back, it won’t be long till they have duckings who do seem to enjoy walking through the class! It’s unbelievably cute!
I’m no spring chicken. I’m turning 49 in a few short months which means next year is 50! Holy crap how did that happen!!
This means the body I have is a different body to the one I had when I began practicing yoga and Pilates in my 20s. This body has carried and birthed children, this body has endured injuries and extreme stress when my daughter had cancer. It has carried me through good days and bad and into early menopause due to a hysterectomy.
But when I wake up nothing hurts, I don’t have joint pain or back ache. I don’t start the day with painkillers and I still enjoy all the activities I did when I was younger. In fact I actually exercise more than I did in my 20s.
At this point you may be thinking “oh well bloody awesome for you all of me hurts” and the thing is I’ve been there.
I had years on and off serious ill health due to a hypermobility spectrum disorder. Wow did everything hurt. It was exercise that turned it round, I needed to add more of strength training focus to my movement to stabilise my joints. After that life at least physically became a lot easier.
Thanks to exercise menopause as yet has not been a problem, I’m now 4 years into menopause and haven’t gained weight and recently actually saw the peaking through of abs. I sleep well and my energy is pretty good. I started my PhD in September 2020, go out regularly with friends and honestly am loving life right now with no intentions of showing down.
How does this ramble apply to you? Well you don’t have to accept aches and pains as a for gone conclusion of the aging process, if we stay flexible and look after our muscles we can enjoy the later years of our life as much as the early ones if not more! You can also turn things round if you are waking up aching, oh boy can you turn things round. I’ve had students who were seen monthly at the pain clinic within 6 months stop talking painkillers altogether. Others went from being in serious pain and hardly sleeping to still being a little sore but sleeping through the night.
But it does take a little work, an aging body like a classic car needs a little tlc, we need to use good fuel we need to keep moving, and we need to do both with some intelligence.
I’m rubbish at blowing my own trumpet, honestly I hate the self promotion stuff BUT I have lots of personal experience, two decades of teaching experience and 6 teacher training qualifications and would be happy to help you get moving in a way that works for you!
I entered full menopause at 46, a little earlier than average due to a full hysterectomy. As my menopause was a surgical menopause it was a little different to natural menopause, if you think of natural menopause as being a run down a steep stony hill, at times tricky and not at all easy then surgical menopause is being thrown straight off a cliff without a cord parachute or anything soft to land on.
My main worry with menopause was that it would stop me exercising. Movement is such a huge part of who I am and honestly it’s how I stayed sane through some very difficult times such as my daughter’s cancer and rare disease diagnosis.
I had heard so many stories of people changing almost entirely post menopause that honestly I was a little terrified.
The hysterectomy was itself very straight forward and I actually went for a very short walk/shuffle the day after. I did this every day for the first month after, by 4 weeks I started to walk/run.
At two weeks I was able to start HRT, for me it felt like the best option. I was under 50 and wanted to protect my bones and heart. I also wanted a quality of life.
So what issues did I face post menopause?
Weight does seem to settle more around my middle and my face than it use to which I manage by moving in ways that I enjoy and eating well focusing on fruit veg and proteins. Of course with some fun things too.
Sleep at times was a problem, sometimes getting to sleep has been tricky other times I’ll wake at a silly time and not be able to get back to sleep. Exercise helps so much with sleep, I honestly cannot express how much it helps. As does bright light early in the morning.
Pelvic floor, now I don’t know if it was due to the surgery or if it was due to surgical menopause but after about 3 months I found myself waking 3 to 4 times a night to pee. I did a lot of work both strengthening and creating flexibility in my pelvic floor. Now I wake at most once a night. We do a lot of pelvic floor work in Pilates, if you are having issues there are also some really good pelvic floor PTs that can help. I didn’t see one but if I hadn’t managed to get things in check myself I would have.
HRT, it took me a long time to find the right type and levels for me. Now I’m using estrogen patches and a little testosterone. If HRT is something you want to try and it doesn’t work after a few months or as well as you think it should don’t be afraid to try another type.
Anxiety, I have never had anxiety in my entire life until menopause and then BOOM out of nowhere, even with HRT. Both movement generally and the mindful movement that we find in yoga and Pilates helped with this. Just sitting breathing slowly and consciously can reduce heart rate and drop both cortisol and adrenaline levels.
Blood pressure, I have always had super low blood pressure. Passing out kind of low, after surgical menopause it went up. Not dangerously high but higher than I wanted. It’s not uncommon for this to happen in surgical menopause, no one really knows why. I brought it back into control through diet and exercise. It’s still something I need to be aware of and another reason to keep moving.
Caffeine, I can’t take more than a couple of cups of coffee a day and any after midday and I can’t sleep.
Other than that menopause for me so far has been a thoroughly positive experience, no more periods and no more mood swings thank God!!! But without exercise I’m not sure how it would have been at all.
If you would like a bit of help with getting moving while transitioning into the best years of your life get in touch
1. There will be a mix of abilities from super stretchy to “the only way I can touch my toes is by sitting on a chair and bending my leg” and everything in-between. Which is perfect and how it should be. Everyone is there for the same reason, to look after themselves improve how they move and enhance their quality of life as a result.
2. Everyone wears what they want from joggers or soft trousers to leggings. No high fashion needed.
3. Mats are available for the session, you don’t need to buy equipment. With the Alnwick gardens classes let me know the day before if you would like to borrow a mat.
4. People are super welcoming, honestly I haven’t had a student come to class who wasn’t just lovely.
5. You will touch places you haven’t for a while, which is a good thing. But at no point will you ever be asked to do anything you feel uncomfortable with.
6. There will be a thousand different varieties for every position from students who take the class from a chair to ex athletes. Don’t think that either your needs won’t be adapted to but equally that you won’t be challenged. I love to teach classes to a variety of bodies and make it (hopefully) fun for everyone.
7. You can ask questions I am a very experienced teacher and have been teaching for nearly two decades now. I have taken 6 teacher training courses in 4 different countries and two continents so am happy to have my brain picked.
8. You will hear bad jokes. Sorry it’s just how I am.
9. You will feel super chilled by the end. There is just something magical about moving with breath that can’t be explained only experienced.
10. On top of all of that you will of course get stronger and more flexible!