topic Re: 60 plus and exercise in Wellness

60 plus and exercise

SeaMaiden — Sat, 24 Sep 2016 14:38:25 GMT

What do you do for exercise in a daily way? I know how important it is for good health to keep moving, but, sometimes physical pain and issues with joints etc keep us from moving and exercising.

FOR MYSELF I started a walking program about 5 months ago. I try to aim for walking an hour each day rain or shine. I had both knees and both hips replaced in just three years, 2013,20014 and 2015. The surgery and recovery time took a toll on me. But, now that my joints no longer hurt so bad as before replacement, I feel so much better and wanted to do something daily that would be beneficial for my overall health. My goal each day is 10,000 steps. Many days I do 12,000 or more. Some days only 8,000.

Here very soon I am going to start up my weight training again. I put it off when I started having upper back and neck pain a couple of years ago... but, the pain seems to have settled down some so I plan to do 20 minutes three times a week of upper body strength training. Years ago in my early 50's I did it all the time. I need to concentrate on my core area. I need to also lose a bit of belly fat that has accumulated that I never use to have! I hate it. It seems to have come about in the last year.

Re: 60 plus and exercise

dex — Sat, 24 Sep 2016 14:46:41 GMT

I walk every night after dinner for three miles.During all week days I go to the gym in the morning.Monday I do Trx and yoga.Tuesday I do step class and half hour weights.Wed.Is Trx and half hour rowing and half hour weights.Thursday is step and half hour weights.Friday is Pilates and coffe with the girls day.I love my gym because all of the people in there are around the same age.we have all become great friends.Yesterday was my birthday so they all sang to me and after they took me out for breakfast.We do that for everyone and it is such a special feeling.

Re: 60 plus and exercise

hoosieroriginal — Sat, 24 Sep 2016 14:55:54 GMT

Every day I walk the dogs for an hour in the morning and another 1/2 hour or so if weather permits in the afternoon. I just purchased a treadmill and hopefully it will keep me from putting on weight this winter and next summer. This summer was so stinking hot and humid by the time I got back with the dogs I was worn out. Starting to jog/walk on the treadmill - working up to longer times. I have lost a lot of my energy this past year - started on some herbal medicine for my thyroid and hoping that helps. You girls rock with all your exercise - I'm impressed!

I also swing my kettlebell every night 25 each arm, 50 center. I think it is important to keep upper arm strength too!

Re: 60 plus and exercise

Vivian — Sat, 24 Sep 2016 15:16:05 GMT

I'm 69 years old and have exercised all my life...from tap dancing as a kid, to figure skating, to tennis, to aerobics. Currently, I go to three aerobic dance classes, a Zumba class, and two strength building classes (weights, stretches, etc) each week. I have to deal with my knees, victims of a lifetime of impact exercises, but I fight through it, wearing a super knee brace and modifying those moves which hurt. I cannot imagine going through a week without exercise.

Re: 60 plus and exercise

Jacie — Sat, 24 Sep 2016 15:27:02 GMT

I have a membership to Anytime Fitness. I am there at least 5 days a week at 6 or 6:30 am. It's a three minute drive from home.

A half hour to 45 min at least for the eliptical (doctor approved for my severe arthritis, I have to keep my foot stable, so biking, elipitical the like, keep my foot in one place.) After that it's the weight equipment, stretch bands or maybe a Wellbeats class of yoga or a stretch class.

I may not always feel great going in, some days it's a drudge! But I always always feel great coming out. Limber and not sore. I honestly believe that it has helped me stave off taking any drugs, my doctor thinks so too.

Re: 60 plus and exercise

hckynut — Sat, 24 Sep 2016 15:41:42 GMT

Since I no longer compete in any sports, I decide each day the type of exercises I will do. Since I have spent 14 of the last 16 years recovering from several life versus death issue, much of my exercising was aiming for specific recovery goals.

Whatever I choose for my "exercises of the day" it usually includes: Cardio/Resistance/stretching and some form of "mental relaxation techniques". The older the body gets the more important things are: Core Strength/Flexibility of all muscles and connecting tissue/Physical Strength, more specifically, the muscles surrounding every body joint.

My way of exercising is the same as in my competitive decades. I still isolate with specificity a certain muscle, as opposed to an exercise that is more "muscles " inclusive because I believe strength in each muscle gains more from specificity. When doing a 4 in 1 exercise type of training, the more powerful muscles make it too easy for the smaller weaker muscles to be pushed anywhere even close to their maximal abilities.

Great thread.

hckynut(john)

Re: 60 plus and exercise

dex — Sat, 24 Sep 2016 16:09:58 GMT

Yea to us 60plus women and men for staying strong and off the couch.I know a man who just turned 90 and he trains do he can golf.He likes to brag that he walks the course while the younger guys use the carts!I am so impressed with his progress because when I first met him he shuffled into the gym and looked quite shaky but now he strides in,

Re: 60 plus and exercise

SeaMaiden — Sat, 24 Sep 2016 16:35:17 GMT

@dex wrote:
I walk every night after dinner for three miles.During all week days I go to the gym in the morning.Monday I do Trx and yoga.Tuesday I do step class and half hour weights.Wed.Is Trx and half hour rowing and half hour weights.Thursday is step and half hour weights.Friday is Pilates and coffe with the girls day.I love my gym because all of the people in there are around the same age.we have all become great friends.Yesterday was my birthday so they all sang to me and after they took me out for breakfast.We do that for everyone and it is such a special feeling.

@dex Happy Birthday! I am so impressed with your energy! Good for you! You must be quite fit.

@hoosieroriginal I was curious about the kettle ball. What brand do you recommend, and what weight?

Re: 60 plus and exercise

SilleeMee — Sat, 24 Sep 2016 16:38:51 GMT

Walk 4 mi

Resistance/weights 20 min

Squats 60

Everyday.

Re: 60 plus and exercise

hoosieroriginal — Sat, 24 Sep 2016 17:47:52 GMT

@SeaMaiden wrote:
@dex wrote:
I walk every night after dinner for three miles.During all week days I go to the gym in the morning.Monday I do Trx and yoga.Tuesday I do step class and half hour weights.Wed.Is Trx and half hour rowing and half hour weights.Thursday is step and half hour weights.Friday is Pilates and coffe with the girls day.I love my gym because all of the people in there are around the same age.we have all become great friends.Yesterday was my birthday so they all sang to me and after they took me out for breakfast.We do that for everyone and it is such a special feeling.
@dex Happy Birthday! I am so impressed with your energy! Good for you! You must be quite fit.

@hoosieroriginal I was curious about the kettle ball. What brand do you recommend, and what weight?

@SeaMaiden - I can't even tell you where I got it - it is probably between 2-3 pounds - it has given me some muscle and the flabby underneath my arm has disappeared. I ordered a 10 pound and it was WAYYYYAYY too heavy - had to give it to Goodwill. This smaller one is just perfect. I use it in one hand first and just swing it out to the side 25 times each arm, then I use both hands and swing back and forth across my chest 50 times each night.

Re: 60 plus and exercise

dex — Sat, 24 Sep 2016 20:01:04 GMT

@SeaMaiden you can find kettle bells at sporting goods stores,Walmart and target.You can also find soft kettle bells that I have not used but might be easier on the house if you drop it.I think you should start with the lightest weight if you haven't been weight training and then over time when you get strong buy a heavier weight.There are lots of tutorials on utube showing how to use them

Re: 60 plus and exercise

dex — Sat, 24 Sep 2016 20:04:16 GMT

I have been a gym rat since my early twenties when I discovered that I have a defective heart valve.I have been on a health mission since then and I have not had to have surgery or take meds yet...so yay because staying strong has really worked for me.

Re: 60 plus and exercise

sidsmom — Sun, 25 Sep 2016 00:35:51 GMT

@hoosieroriginal wrote:

@SeaMaiden - I can't even tell you where I got it - it is probably between 2-3 pounds - it has given me some muscle and the flabby underneath my arm has disappeared. I ordered a 10 pound and it was WAYYYYAYY too heavy - had to give it to Goodwill. This smaller one is just perfect. I use it in one hand first and just swing it out to the side 25 times each arm, then I use both hands and swing back and forth across my chest 50 times each night.

EEKS.

Kinda drives me crazy when I hear/see people using a kettlebell incorrectly.

Swinging it out to the side & across your chest at 2-3 pounds...those aren't kettlebell moves. For that small of weight, just use a sack of potatoes or a jug of water. No need to buy anything.

A true kettlebell movement will be generated by your large muscles...legs, hips, bottom, upper back. It's a technical, ballistic move...where anything at or more than 8kg (17.6lb) is encouraged for the Kettlebell Swing.

If one can, say, body weight squat in everyday motion (read: lowering to the toilet), one can swing a 8kg kettlebell. Now for pressing movements, where arms are challenged, lighter weight might be needed, but a kettlebell wouldn't be needed, as well.

Save your money...and just use body weight exercises.

Push-ups are the best upper body exercise...and that's free!

ETA: If one is using a lighter KB in across the chest/out to the sides movements, I would recommend using it in the 'bottoms up' position. Having the KB dangle from your hands in a 90degree position, it could cause stress on the wrist.

Re: 60 plus and exercise

SilleeMee — Sun, 25 Sep 2016 00:34:55 GMT

I might add to my earlier post...I used to do pull-ups and push-ups everyday. I still have the pull-up bar in my house. Unfortunately I can't do either anymore because of my scleroderma hands...whaaah! But if you can do them...do them!

Re: 60 plus and exercise

sidsmom — Sun, 25 Sep 2016 00:37:56 GMT

@SilleeMee wrote:
I might add to my earlier post...I used to do pull-ups and push-ups everyday. I still have the pull-up bar in my house. Unfortunately I can't do either anymore because of my scleroderma hands...whaaah! But if you can do them...do them!

Da*mmmmm, girl!

Pullups are a woman's exercise nemesis...and you busted them out every day! Nice!

Re: 60 plus and exercise

Mmsfoxxie — Sun, 25 Sep 2016 14:20:15 GMT

What I've found out about exercising is that you have to find the amount and type that works for you at your age and physical limits you have.

When I retired in June of 2015, I went from a fairly active person at an active job to being a couch potato watching tv. I gained over 30 lbs from June, 2015 to June, 2016 and that's with bad knees which got worse under the quick weight gain.

In May, 2016, I realized that even walking was becoming an effort and my body felt like cement. Picking something up from the floor was an effort. I decided to join a fitness center affiliated with my doctor/hospital network. Not only do they have an excellent fitness facility but outpatient therapy as well if your doctor prescribes it. It sounds foreign for this to be coming out of my mouth but I love that place! And I hate working out, lol.

Since I started in May, my knees have improved, my flexibility has improved and I've lost (after including less and better eating habits this month) 13 lbs. And it seems to me that this 13 lb lost looks better than my normal 13 lb loses of the past.

When I first started in May, I over did it. I loved the place so much that I was spending almost 3 hours a day there for 5 or 6 days a week. After a month, I was actually in more pain. I cut back to walking no more than 2 miles a day and taking only one class a day instead of two. (Or I take two classes and don't walk). That was my happy medium. You can do too much of a good thing.

I avoid deep squats/lunges and no heavy weights with ANY squats/lunges.

During the day at my center, it's mostly older people...retirees like me. There are lounge areas for socializing which is also good, another part of being a healthy senior.

As long as this post is, lol, I could say more....that's how much I enjoy that place and my new found staff of quality life.

Re: 60 plus and exercise

ID2 — Sun, 25 Sep 2016 15:34:48 GMT

Elliptical every day.

Re: 60 plus and exercise

cotton4me — Mon, 26 Sep 2016 07:10:10 GMT

I like to do things that don’t require special equipment or gym membership.

My daily routine includes:

Walking 5 miles a day.

For upper body: triceps dips and pushups.

For core: I memorized the Jane Fonda Advanced Stomach Workout back in the 80’s and have continued to do it ever since.

Re: 60 plus and exercise

BriggsiePeawiggle — Mon, 26 Sep 2016 12:15:02 GMT

@SeaMaiden bless you on all the replacement surgery. I know how hard the hips are at least. I had both done in the past 8 months. I found that going th PT 3x/week has done magical things for weight loss. I am almost back to the weight I want to be. I need to keep this up after my therapy time is over. I'm finally walking without a cane, but the latest one I had done in May is still pretty stiff and sore. I'll get there. Keep up the good work!

Re: 60 plus and exercise

151949 — Mon, 26 Sep 2016 13:55:08 GMT

This summer has been too hot and humid for me to get out walking & the hills around our campground are too steep. The pool has been too crowded - you can't really swim just stand around so summer has been an exercise abyss. When we get back to Florida we will get back to our routine - for me that is water zumba 3 mornings a week, which is so vigouous we are actually sweating even though we are in a cool pool, and the other days resistance training in the gym in the mornings, then if DH feels like swimming , as he does nmost days, we will swim laps in the afternoons.It is definitely better to exercise in the water when you have arthritis as the water supports 80% of your body weight and takes that off your joints. I have arthritis in my spine and I can certainly do much more exercising in the water than on land.In the water you don't feel like gravity has any pull on you.And , so what if you fall - your in the water - big splash and your fine - you don't get hurt in the water. Most gyms with a pool or YMCAs with a pool offer several levels of water exercise, even classes for the very elderly.