A few years ago I turned 50 and realized that I had been letting myself go: Packing on the post-menopausal pounds and not doing any regular exercise, it was all really starting to show.
Unsure of what steps to take, I did what so many of us do under these circumstances: nothing. When the weight gain started to go past 15 pounds and my arms took on the look of bat wings, I decided that drastic measures were required.
I started eating all the right things (and stopped eating the ones that were wreaking havoc on my health and weight) and embarked on a run/walk program developed by Olympian runner Jeff Galloway, eventually losing all 15 lbs and going down an entire pant size.
But even though I was fitter (and a lot healthier), my upper arms were still as mushy as ever (my daughters would say "squishy"). It's true that as we get older, firming up certain parts of our bodies isn't as easy as it once was. But I soon found out it is far from impossible.
For many years I had heard about the NYC-based celebrity trainer David Kirsch, who regularly works with Heidi Klum, Anne Hathaway, Ellen Barkin and many others. In the name of research (I was just starting to write "The Best of Everything After 50", I called David and told him that I wanted to get stronger and firmer -- with a special focus on my upper arms -- so he graciously invited me to come to his world-famous gym for a little assessment. When he asked me to get down and "do 10" (push-ups), he didn't laugh or smirk or roll his eyes when I couldn't even do one. Instead, David gave me a challenge I couldn't refuse:
Barbara, do these two exercises -- which I will show you -- every day for four weeks. When you come back to see me again, your body -- especially your upper arms -- will be transformed. I guarantee it.
Result? My arms developed curves I never thought I would ever have, and I can now do 20 or more push-ups (yes, at the same time, smarty pants). I am stronger, feel more powerful and I know I'm doing everything right to fight osteoporosis. (I'm proud to report that the National Osteoporosis Foundation will be honoring me at an awards luncheon on September 24th in NYC because of my articles about creating a sustainable approach to healthy and positive aging.)
That was three years ago, and I still do them every day. Just as David challenged me, here's my challenge to you: Do these two exercises every day for four weeks, exactly as I outlined below (correct form is key: check out the short video showing me doing push-ups below) and then look in the mirror and let me know what you see. (Or better yet, have someone take a "before" and "after" photo of you wearing a spaghetti strap dress.) Of course, you'll look even better if you follow the healthy eating plan designed specifically for post-50 women and burn some calories by running and/or walking -- see the chapter on fitness for exact details. But even if you do nothing else, you will see a change. And keep it going! These exercises are not a quick fix, although they do work remarkably fast. They are for life.
Here's what you'll need:
yoga mat
sneakers
form fitting workout clothes (so you can check on your form)
timer
Here are the rules:
Get the green light from your doctor.
Do these every day.
Do one set in the very beginning, but work up to three sets.
Do these moves as a "circuit" (move very quickly from one exercise to the other so you're getting a cardio workout, too).
Follow the exact directions for each move (details below).
Remember to breathe.
Take a 10 second "breather" between each set.
Other things you can do to help with your overall fitness program:
Try to do some kind of cardio exercise every day for at least 30 minutes: Walk, run, elliptical, swim, bike, Zumba... Whatever you enjoy doing.
Eat small, healthy meals throughout the day (every two to three hours) that include whole grains, dark leafy greens and no processed foods or sugar.
Drink lots of water and green tea
And here are the two exercises that will transform your upper arms (and other parts, too!):
The Push-Up:
Nothing symbolizes fitness quite like the simple push-up. It tests your entire body by engaging every part of it -- arms, chest, abdomen, hips and legs. Doing them is the easiest, fastest and most effective way to get fit. They are the gold standard. You may need to start with a modified push-up (on your knees), but eventually, you'll build up to the full push-up.
How to do a full push-up: Make your entire body straight, like a plank, with your toes and the balls of your feet on the mat, and hands directly under your chest. Using your arms, go down to the count of four, and back up to the count of four. Do 12 to 15 reps. (Watch this YouTube video of me demonstrating how to do a push-up, below. David taught me that how low you go is not the most important thing. Keeping the proper form is.)
The Plank:
This is an incredibly hard, but Zen-like position that is one of the most effective exercises you can do because it works your entire body, including your upper arms.
How to do The Plank: Hold your body in a "plank" position, simulating the "up" part of a push-up (see YouTube video above), but stay there, holding perfectly still, for 30 to 60 seconds. Keep your abs tight and your back flat the entire time. Try to lengthen your whole body, reaching back through your heels and forward through the top of your head. Your heart will be pounding, your arms will be shaking, but try to make it to 60 seconds (or more).
You can do it!
* * *
Barbara Hannah Grufferman is the President of Best of Everything Media, Inc., author of "The Best of Everything After 50", a guide to positive aging, and is at work on her second book, "Fifty Rules: What Every Woman Needs to Know Before Turning 50," which will be published in late 2012. Barbara is the Chief Pundit at Fab Over Fifty, one of the largest websites for women over 45. She can also be found on Facebook, Twitter, and Pinterest.
Earlier on Huff/Post50:
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Yoga
Yoga offers a <a href="http://www.huffingtonpost.com/deepak-chopra/yoga-heart-health_b_900621.html" target="_hplink">myriad of wellness benefits:</a> flexibility, balance, centeredness, strength, mindfulness and others. Yoga is a great option for aging bodies, as it promotes working within your own comfort zone. Postures and sequences range from gentle and relaxing to more intensive for advanced yogis.
Stretching
Another way to promote flexibility and overall health is incorporating some simple stretches into your daily routine, be it at home, at the gym or even outdoors. Stretching prevents injury, <a href="http://www.huffingtonpost.com/2011/10/24/yoga-stretching-back-pain_n_1029014.html" target="_hplink">can relieve back pain</a> and boosts energy. Note: It's important to stretch properly to avoid injury. Check out some good <a href="http://www.webmd.com/fitness-exercise/healthtool-basic-stretches" target="_hplink">examples of stretches here</a> and these <a href="http://www.huffingtonpost.com/2011/07/08/stretching-mistakes_n_892444.html#s304603&title=Not_Doing_It" target="_hplink">common stretching mistakes</a>.
Biking
Biking is a great low-impact, cardiovascular workout, not to mention it's a lot of fun. There are a few ways to incorporate biking into your routine. Joy rides in your free time are always a good option -- alone or with a group. You could consider joining a local bike group or riding to nearby destinations instead of taking the car. <a href="http://www.livestrong.com/article/456032-stationary-bikes-and-health-benefits/" target="_hplink">Stationary bikes</a> also have great health benefits. Already a cycler? Here's how to get <a href="http://www.huffingtonpost.com/2011/05/30/6-ways-to-get-more-benefi_n_868670.html#s285033&title=Get_in_tune" target="_hplink">more benefit from your bike ride</a>.
Brisk Walks
One of the most <a href="http://www.mayoclinic.com/health/walking/HQ01612" target="_hplink">beneficial exercises</a> is something humans have been doing for centuries: walking. Simple modifications to your routine, like parking further away and walking the extra distance or taking the stairs instead of the elevator, can really add up to boost your overall health. For an even greater benefit, take brisk walks that get your heart rate up.
Pilates
<a href="http://pilates.about.com/od/whatispilates/a/WhatIsPilates.htm" target="_hplink">Pilates</a> is another low-impact exercise that's ideal for aging bodies. It's similar to yoga but puts more emphasis on gaining control and balance of the body by strengthening the core muscles. Pilates can be done in a class or at home with a video or other guide. <a href="http://www.huffingtonpost.co.uk/paola-bassanese/keep-fit-with-classical-p_b_987756.html" target="_hplink">This piece</a> offers a great run-down of the activity, along with images of some classic pilates stretches and workouts.
Tennis
Tennis is a classic sport, well-loved for being fun and <a href="http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx" target="_hplink">great for you</a>. It's a strong aerobic workout and helps keep you agile, especially important as you get older. Tennis is also a very social activity -- great for the body, mind and spirit!
Swimming
Swimming is easy on the body and is also one of the most comprehensive workouts, hitting <a href="http://www.webmd.com/fitness-exercise/guide/fitness-basics-swimming-is-for-everyone" target="_hplink">all the major muscle groups</a>: shoulders, back, abdominals, legs, hips and glutes. If you're getting serious about swimming, it's important to learn proper techniques, but even free-styling in the local pool or outdoors in the summer is a great way to exercise.
Dance
Dancing is one of those activities that doesn't feel like working out, but is an incredible <a href="http://www.livestrong.com/article/91589-fitness-benefits-dance/" target="_hplink">aerobic exercise</a>. It's a good option for those that want more physical activity but don't like the gym or in the winter when it's harder to get outdoors. There are a bunch of styles to choose from: ballroom dancing, contra dancing, salsa, ballet, tap, country and others.
Elliptical
As the body ages, running and jogging can take a toll on the joints, knees or back and potentially cause injury. An elliptical cross-training machine is an alternative to running, which still gets your heart rate up but at a <a href="http://www.mayoclinic.com/health/elliptical-machines/AN01620" target="_hplink">lower impact</a>.
Strengthening Exercises
You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength-building techniques like pushups, squats and lunges are easy to do at home or can be squeezed into buckets of free time throughout the day.
A few years ago I turned 50 and realized that I had been letting myself go: Packing on the post-menopausal pounds and not doing any regular exercise, it was all really starting to show.
Unsure of ...
A few years ago I turned 50 and realized that I had been letting myself go: Packing on the post-menopausal pounds and not doing any regular exercise, it was all really starting to show.
Unsure of ...
I understand the sets of push-ups, but are you telling us to do sets of the plank? Or does the program you outlined have us doing the plank only one time each day?
blueskyinberkeley: I understand the sets of push-ups, but are you telling
If I was as slim and attractive as you are, I probably could. Too much weight and too many operations have taken their toll on me. I'm gonna give it a shot anyway!
jdjonesdr: If I was as slim and attractive as you are,
Dear JannaM,
Both are great, but the one I recommend (with your hands on the floor) gives your arms a better workout. If that's too difficult, for any reason, by all means go with the other (forearms on floor).
Good luck! And thanks for reading . . .
Barbara
Barbara_Hannah_Grufferma: Dear JannaM, Both are great, but the one I recommend
Download the iPhone SEALReady APP for $2.99. This APP is programmed to count and log the push-ups each day and you can email your progress. The APP also counts sit-ups (Curl-ups) and pull-ups.
You can skip exercises. Includes a swim and 1.5 mile timed GPS run.
Marty_Costello: Download the iPhone SEALReady APP for $2.99. This APP is
I would love to exercise but have a badly injured knee (am going for a replacement probably next year). Do you know of any exercises for people with that problem? Also would love to see some for legs like you did on the arms.
Great article.
pamiss45: I would love to exercise but have a badly injured
Try Tai chi. Very slow movements but will make you sweat and tone you.I have bad knees to but found you can do most exercises still if you position your injured knee slightly so that most the pressure is taken off of it. Standing in horse stance is a good way to tone. (Act as if your going to sit down, with legs shoulder width apart and hold in position for 3 sets of 20 seconds). Leg lifts are good for the legs and the abdomen. ;)
Jade_Tiger: Try Tai chi. Very slow movements but will make you
No ones too doomed. Start now with 10 or 15 lb weights if you can. If you can't try 3 or 5 lbs. Do 3 sets up 10 curls a day. If you can't do weights then do resistance training. With very slow movements. Curl your arms breathing deeply in and then slowly out as you slowly move your arm back and forth in a curl motion using your own resistance. You can do it sitting down even. Or act like your turning a steering wheel with very slow resistance movements holding in your breath until the end of the turn where you breathe out. The only way theres no hope is if you give up! ;)
Jade_Tiger: No ones too doomed. Start now with 10 or 15
if i did one push up I would be in traction with my neck . . . i'm 75. All i have to do is
dig down with a shovel and lift the dirt out of the hole and I'm at the chiropractor's 3 times a week.
Nothing is worth it. Flabby arms are beautiful ! They are good for hugging grandkids.
Crunches. Start with a mild lift and don't hold at the top. Progress to holding at the top for three seconds or so. Then progress to bicycle crunches: http://exercise.about.com/od/abs/ss/abexercises.htm
I'm pushing 50, and I have better abs and obliques than McConaughey or Beckham.
the_chemist_of_discord: Crunches. Start with a mild lift and don't hold at
You wrote, "Unsure of what steps to take, I did what so many of us do under these circumstances: nothing." This made me crack up with laughter for about 10 minutes!!!!! I, too am in my early 50s, post menopausal and felt this way a couple of years ago after having gained over the years from neglecting myself (was busy taking care of my kids, my mom, working full time, etc.) When I turned 50, (kids older now and my youngest, my son off to college in 3 weeks) I joined the gym and go 3 to 4 times a week and exercise out of the gym as well, I changed my eating habits for life and have lost 25 lbs., (kept it off for over 3 years) and firmed up greatly. People tell me I look better now than I did when I was 40 (and when I look at old pics of myself, I agree!!!)
heavymetalkc: You wrote, "Unsure of what steps to take, I did
I have an amazing trainer and he makes me do basically the same exercises over and over, for the last 2 months of seeing him twice a week, i went from doing 3 sets of 10 real push ups to 4 sets of 25...then I do some weight pull downs....and I am 45...the difference and strength in my arms is amazing, he makes me take a 4 minute break in between my sets...
defam: I have an amazing trainer and he makes me do
The best answer I can give to you and liddlelady is this: try the program I mapped out here. It works. And after 4 weeks you'll see that it works, and you'll keep on doing them. Really. Just try . . .
Thanks for reading and good luck!
Barbara
Barbara_Hannah_Grufferma: The best answer I can give to you and liddlelady
I wish I could do this! Yoga and this type of exercise are out for me now because of arthritis (and old injuries) in both knees. I'd love to get rid of my batwings, but I'll need to find a different way, and in my 60s, I don't think I could do this with just my feet.
cedelune: I wish I could do this! Yoga and this type
You can do a form of yoga in a chair. It is gentle and easier on your joints than the "on the floor" yoga. If you can find a class, see if they'll let you try the first one to see if it's something your body can handle. That's the great thing about yoga. It's about you and it doesn't matter what anyone else in the room is doing!
Does it matter if you do plank on with your hands on the ground vs having your entire forearm on the ground?
Both are great, but the one I recommend (with your hands on the floor) gives your arms a better workout. If that's too difficult, for any reason, by all means go with the other (forearms on floor).
Good luck! And thanks for reading . . .
Barbara
You can skip exercises. Includes a swim and 1.5 mile timed GPS run.
MyBad!! hehehe!!
I have a motto: no pain, no pain.
Great article.
dig down with a shovel and lift the dirt out of the hole and I'm at the chiropractor's 3 times a week.
Nothing is worth it. Flabby arms are beautiful ! They are good for hugging grandkids.
I'm pushing 50, and I have better abs and obliques than McConaughey or Beckham.
Thanks for reading and good luck!
Barbara