Not many of us are confident enough to post a bathing suit pic on Facebook once we’ve passed 25, let alone 50, but not many of us are Heather Sisto.
You may have sat next to her at a meeting and watched her teaching the people around her some chair stretches. Or demonstrating the proper posture to use when sitting at the computer.
Maybe you have seen her walking briskly down the halls, or even taken her Pilates class, and stood back in awe of her vitality.
At 66, MCC Humanities Faculty and Pilates instructor Heather Sisto looks—and moves—like a woman many years younger. Between cross-country skiing (as pictured above), outings with the Sierra Club, photography, master Pilates classes, and a full schedule of teaching and committee responsibilities, Heather took a few minutes to teach us how we can stay fit and healthy even as we approach our golden years.
You teach in two divisions and serve on multiple committees. With your busy schedule, how do you make time for exercise?
If you always have fitness on your mind, you’re always thinking of ways to make better choices. Research shows that sneaking in small amounts of exercise on a daily basis is better than being a weekend warrior. For example, I take the stairs instead of the elevator. I walk during my lunch hour a couple times a week. When I’m at a store, I’ll walk up the escalator, or do some calf stretches.
How do you manage to eat healthy, even when you don’t have a lot of time?
I’m a snacker—snacking helps you not to overeat later. I keep little packs of almonds in my desk and pair them with fruit. Also, I always bring my lunch from home. I used to keep a box of crackers to snack on in my office, but then I would just sit and eat the whole box. So I just started bringing in small bags. Also, I have been eating more protein in my breakfast—almonds added to oatmeal or turkey sausage. I also drink 50-60 ounces of water or coconut water daily.
What are some of the downfalls in your healthy lifestyle? How do you overcome them?
My downfall is getting enough sleep. If I am up too late, I tend to make more unhealthy food choices. I started taking “power naps,” no longer than twenty minutes. Then I will get up, have dinner, and be able to grade papers for a couple more hours than I could have done otherwise.
How do you stay motivated to keep up your healthy lifestyle habits, especially during the cold, dark days of winter?
Finding an exercise buddy helps. It’s easier to take a walk with someone else rather than doing it on your own. Join a group that sounds fun or sign up for a class. Set small, reasonable goals for yourself, so you can pat yourself on the back.
I also make an effort to make my office a place that is inviting and calming. I have plants, nature pictures—nothing frantic or busy-looking. People might be surprised at how much having a plant helps!
Whenever I think about trying to change my eating habits, I feel so overwhelmed. Where can I start?
Keeping a food or fitness journal for a couple weeks to check where you’re at is helpful. You might be able to make one or two small changes, based on what you observe. For example, maybe you learn that you were only drinking one glass of water a day, or that you were eating a lot right before bed. People think you have to do major things, but the little things you do throughout the day really make a difference.
What do you suggest to combat our sedentary work habits?
If I could recommend one thing for faculty who find themselves spending hours in front of a computer or other electronic device, set a timer to remind you to take breaks. Get up and do some squats or take a walk down the hall. Your neck and back will thank you.