For New Year’s inspiration, a team of ORA PTs share their wisdom and expertise for friends and patients of ORA who want to jumpstart health goals in 2025. Midlife is a unique stage on life’s journey that provides both the wisdom of what’s important and to understand the unique weight-loss challenges. From January until March 1, ORA will feature a PT’s approach to fitness and how you can progress toward a healthier mindset and body by spring.
Icy Sidewalks, HIIT, and LISS: Balance, Flexibility and Cardio for Midlife Women
I know it’s hard. No one wants to slave on a treadmill five days a week hoping for the inches and weight to reduce, especially in the winter.
As a PT practitioner at age 50, we all need to make sure that our fitness regimen includes a combination of cardio fitness workouts, strength training, balance, and flexibility.
This isn’t theoretical. This time of year, balance and flexibility can mean the difference between a couple of bruises and a potential bone fracture. Icy and snowy sidewalks challenge our footing.
The older we get; the risk of falls goes up. For the elderly, a fall can lead to hip fractures and other broken bones that are already brittle.
Check out ORA Dr. Edward Connolly’s podcast on the dangers of falls in the ice and snow.
Dr. Connolly says hip fractures are especially devastating for seniors. “There’s a big decrease in mobility which increases the risk for health issues such as pneumonia and heart problems.”
Dr. Connolly says national statistics show mortality rates after a hip fracture in some patients can be as high as 50% in the first year following the injury.
Nicole Norton, ORA Physical Therapy
How Nicole Stay's Strong
In my own ideal workout week, I try to do three days of resistance training to maintain strength and three days of cardio per week.
I also make sure I’m stretching to maintain flexibility and try to incorporate some balance training into my workout routine. Yoga is a great way to maintain that flexibility and balance. I’m competitive with myself. I like to close my Apple Watch activity “rings” every day.
I have a fitness app on my phone, which I use to guide some of my workouts but also keeps track of my progress and keeps me accountable. Based on research by The US Department of Health and Human Services, The American Heart Association recommends at least 150 minutes of heart pumping activity per week.
It is recommended to get your heart rate up to moderate intensity to improve cardiorespiratory fitness. Study after study finds staying active is one of the most effective, and affordable, means of warding off chronic illnesses such as heart disease, diabetes and dementia.
While some prefer High Intensity exercise (HIIT), others prefer Low (or Moderate) Intensity steady state cardio exercise or LISS.
Key Features of HIIT and LISS Workouts
Key Features of HIIT Workouts:
- Intensity: Exercises are performed at a maximal or near-maximal effort.
- Duration: Work intervals typically last between 15 seconds and 4 minutes.
- Rest: Recovery periods are brief, usually between 15 and 30 seconds.
- Structure: Workouts can be structured in various ways, such as Tabata (20 seconds work, 10 seconds rest for 8 rounds) or sprint intervals (30 seconds all-out effort, 90 seconds rest for 6 rounds).
HIIT workouts are known for their effectiveness in improving cardiovascular fitness, burning calories, and building muscle mass in a short amount of time.
During a HIIT workout, you should aim to bring your heart rate to about 85 percent of your maximum target heart rate for shorter periods with rest breaks between sets.
Key Features of LISS Workouts
LISS stands for “low impact steady state.” Studies have shown that low-intensity exercise for longer periods can be as effective as high-intensity exercise for shorter periods in maintaining or increasing fitness levels.
The point of LISS exercise is to maintain a slightly elevated heart rate for longer periods of time, while High Intensity Interval Training or HIIT workouts are designed to raise heart rate much higher for shorter amounts of time.
During LISS your goal should be to reach about 50 to 70 percent of your maximum target heart rate. For people just starting an exercise routine or those with lower fitness levels, slow jogging might raise heart rate LISS exercise target.
Some examples of LISS workouts include:
- Walking: Walking two miles in 30 minutes, or walking outside with a friend or child
- Biking: Biking four miles in 15 minutes, or biking outside with a friend or child
- Swimming: Swimming laps for 20 minutes, or doing water aerobics for 30 minutes
- Using an elliptical: Using an elliptical machine for cardio
- Stair climbing: Going up and down stairs for 15 minutes
- Dancing: Fast dancing for 30 minutes
- Gardening: Gardening for 30 minutes
LISS workouts are typically performed for 30-60 minutes. The goal is to maintain a moderate pace, ideally where you can hold a conversation.
When it comes to our bodies, each person is unique and there’s not any one size fits all approach to exercise. Find something that you like to do. If you love it, you’ll keep doing it.
Whatever exercise you choose, you should start slow and build intensity gradually, and listen to your body, ease up or speed up as you feel fit.
If you’re not confident on how to get started there are many free resources including phone apps and videos on YouTube, but it can be well worth consulting a health professional.
Hope to see you at the Y! – Nicole
