topic Re: Want some advice on beginning exercise program --- who can offer suggestions? in Wellness

Want some advice on beginning exercise program --- who can offer suggestions?

AngelPuppy1 — Sat, 31 Dec 2016 12:19:51 GMT

I know I need to check with my doctor first before beginning. Those familiar with my posts know that I am 65, and not been able to exercise for a good while due to various health issues. I am in need of something to do which will give me some sort of physical fitness. I know I need to start slow. I also need to lose a few pounds --- after holidays I gained a bit.

I am not a swimmer and don't have access to a pool. I used to walk a lot but haven't been able to since having a long-standing ankle issue. I can now proceed with a bit of walking but not much.

Can anyone recommend any exercises, devices, equipment, or things that I could do or use? With the new year I really want to do something to get me started slowly to improve my physical health, get some conditioning, firm up a bit and lose a bit of weight.

I would prefer to be able to do things at home.

Any and all suggestions and tips would really be appreciated!!!!!

Re: Want some advice on beginning exercise program --- who can offer suggestions?

qualitygal — Sat, 31 Dec 2016 12:33:54 GMT

Just a thought/suggestion, can you swim at a Y? I know you can't swim, but you could hold onto an edge and kick behind yourself. Some Y's I think, have aerobic classes for pools. Might want to check. Or Do some Leslie Sansone Walking in place exercises at home? She has DVD's.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

jackthebear — Sat, 31 Dec 2016 12:36:48 GMT

@AngelPuppy1 wrote:
I know I need to check with my doctor first before beginning. Those familiar with my posts know that I am 65, and not been able to exercise for a good while due to various health issues. I am in need of something to do which will give me some sort of physical fitness. I know I need to start slow. I also need to lose a few pounds --- after holidays I gained a bit.

I am not a swimmer and don't have access to a pool. I used to walk a lot but haven't been able to since having a long-standing ankle issue. I can now proceed with a bit of walking but not much.

Can anyone recommend any exercises, devices, equipment, or things that I could do or use? With the new year I really want to do something to get me started slowly to improve my physical health, get some conditioning, firm up a bit and lose a bit of weight.

I would prefer to be able to do things at home.

Any and all suggestions and tips would really be appreciated!!!!!

you might benefit from a couple of sessions with a good personal trainer, who can supervise you as you begin.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

meem120 — Sat, 31 Dec 2016 12:39:24 GMT

Just start by walking. Simple and easy. If you want to invest in some equiptment get a Tony Little Gazelle. They are in various stores and start at about $129 to $300. They are simple and easy and easy on the joints. There are Leslie Sansone walking DVDS also. As you get stronger you can do a little more. You can get yourself a tracker and set goals also, it will give you a sense of satisfaction and control. Good Luck, but take it slow

Re: Want some advice on beginning exercise program --- who can offer suggestions?

magicmoodz — Sat, 31 Dec 2016 13:18:50 GMT

A few suggestions would be starting gently with Yoga for Seniors, Chair Yoga or Tai Chi. You can find many videos on YouTube so there is virtually no cost involved and you can just keep searching until you find an instructor and moves with which you "connect".

Another option would be Feldenkreis. I had the opportunity to take classes from a woman working towards certification. While this practice isn't as popular as those above, it was designed for dancers who suffered from injury. It is a gentle and easier form of yoga and as I recall everything is done on the floor. I am sure by now there are exercises on YouTube you could see.

Good luck in starting the new year with a resolve to move. After the holidays, I am right there with you!

Re: Want some advice on beginning exercise program --- who can offer suggestions?

hoosieroriginal — Sat, 31 Dec 2016 13:24:50 GMT

You might want to start building some muscle first - get some bands you can work with in your home - you can sit and use them on your arms and legs. Start slow and work your way up.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

SXMGirl — Sat, 31 Dec 2016 13:39:44 GMT

Happy New Year and congratulations on wanting to be healthier as we enter 2017.

I had to retire due to a serious work injury, so I understand any hesitation you might have on what fitness plan and exercises to start with.

If you have the Leslie Sansone DVDs, start with the one-mile walk, twice a day. Get some light weights (one or two pounds) and do some bicep, tricep, and hammer curls. Do some squats, preferably against the wall with a stability ball. The stability ball can be used for so many things. All of this can be done at home.

There are many programs online and on cable.

However, I would join the Y if one is near you or hire a certified personal trainer. They would need to know your health issues and can do a progressive plan for you. I take classes at the Y, but I also work with one of their personal trainers, who not only knows my limitations, but also knows my fitness goals.

Never overdo it and stop when it hurts. If you overdo anything, you will be seeing a doctor and will stop doing your activities.

Most doctors will tell you that swimming is the best, but there are other things you can do in the pool. Most Y's have different types of water classes. Be very careful with yoga, even chair yoga. You can hurt yourself. If you take a yoga class, make sure it is truly a beginner class. I know that PBS has yoga programs every morning.

Good luck as you start this new journey.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

SilleeMee — Sat, 31 Dec 2016 13:47:39 GMT

When I started to lose my mobility I began going up and down the stairs in my house. This helped me gain strength in my legs so I could go on to other forms of exercise.

I also use those resistance bands to help build and maintain muscle. Walking is very good if you can get outside or if you want to buy a treadmill.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

151949 — Sat, 31 Dec 2016 13:47:40 GMT

I can't emphasize enough the value in joining a gym and starting out doing water aerobics. Usually they have a class for beginners and you progress upward from there. At our YMCA there are about 6 different levels of difficulty - they even have water zumba.

When I started I did not want to go to the pool in the winter time etc. - it was a pain to go every day and get wet etc -- believe me , I know what your thinking -- however, it is absolutely the best way to get started , esp. after illness. The water supports 80% of your body weight and so you can move so much more than you can on land, plus the water gives you resistance to help build muscles.Once you have exercised in the water you will be stronger and then can be free to chose to go on to other forms of exercise, but most water exercisers stay with water exercise.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

151949 — Sat, 31 Dec 2016 13:50:24 GMT

The problem with walking is - you exercise the exact same muscle group every time. You need to do other exercise as well, something that exercises ALL you muscles

Re: Want some advice on beginning exercise program --- who can offer suggestions?

kaydee50 — Sat, 31 Dec 2016 14:51:23 GMT

Stationary bike. Good workout. Maybe a spinning class if you're up to it. Add some weight training.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

terrier3 — Sat, 31 Dec 2016 15:01:47 GMT

I'm 62 and have worked out with the same trainer for over 4 years now - twice a week with him and twice a week n my own.

He is getting his doctorate in physical therapy and works with a lot of 50+ people.

My suggestion is that you invest in a few sessions with a person like my trainer. You will learn how to "work around" your ankle issues.

I have the beginnings of arthritis, but I have NEVER had one serious injury due to training. Getting strong and fit will keep you going!

My trainer is going on an out of state practical at a hospital for the next seven weeks, so I'm switching to Pilates to supplement my interval training. I'm getting 3 personal sessions with the Pilates trainer, then switching to group sessions (5 people maximum on the reformers.)

Good luck!

Re: Want some advice on beginning exercise program --- who can offer suggestions?

Meowingkitty — Sat, 31 Dec 2016 15:13:51 GMT

My gym has a sit down Ellipical machine. It's kind of like a stationary bike and Ellipical in one. It has the arms that go back and forth. I can easily do 30 minutes on it, it's easier than a regular elliptical because you are sitting vs standing.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

meem120 — Sat, 31 Dec 2016 15:33:42 GMT

I also would suggest the fitness chair. I dont know if they sell it here but they do on the other channel. Easy, good muscle workout, diffrent levels.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

qbetzforreal — Sat, 31 Dec 2016 15:34:46 GMT

Start off slow. Walking is the best. Start with 10 mins a week and bump it up by another 10 mins by the next week. Do as much as can. Remember to stretch. Since you prefer to workout at home, invest in a yoga mat and 3lb weight set. You can alternate core exercises like sit ups and toe touches with strenght training- bicep curls.

Personal trainer is a good way to get you started. There are those who will work you out in your home. They are pricey.

Check out Target or Walmart for basic workout DVDs.

Remember to state hydrated.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

qbetzforreal — Sat, 31 Dec 2016 15:36:46 GMT

That Maria Osmond band the QVC sells is actually good. Good core workout.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

PamfromCT — Sat, 31 Dec 2016 16:18:21 GMT

You are very wise to consult with your doctor first. I know you have had some health issues - wonder if anything you had merits a session or two with a physical therapist? Your doctor could write you a script.

You should seriously consider a few sessions with a physical trainer. Folks can give you good-meaning advice, but you can't do the wrong thing or too much of the thing that can be right for others. The last thing you need is to injure yourself.

Please consider that aerobic exercise is great, but there sometimes can be a lack of strengthening your core. That is so crucial as you age. I never strengthened mine, suffered a lot as a consequence, and am now completing many sessions of PT in a warm water pool. My doctor is seeing results, I am seeing results, and I plan to continue my exercises in a pool once therapy is done. My pain is so much better. I recently spoke to another lady in my PT pool therapy, a senior like me, who walked a great deal, but she is also suffering from very poor core muscles.

I really hope you and some others can learn from my mistake. As my PT has confirmed, there was a time when everyone thought aerobic exercise was all you needed. While walking is wonderful, please get some advice appropriate to your age and condition to work on that core. My best wishes to you and my admiration for your desire to get stronger.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

alicedee — Sat, 31 Dec 2016 16:25:04 GMT

Another vote for Leslie Sansone walking videos. Just start out with the one mile walk...including the warmup and cool down, you will spend about 20 minutes. As you get more fit you will be able to tackle the longer walks. It's a good way to begin, especially since it's winter and not fun to walk outside much of the time. Actually beginning is the hardest part! Good luck to you!

Re: Want some advice on beginning exercise program --- who can offer suggestions?

Laura14 — Sat, 31 Dec 2016 16:24:46 GMT

Just want to add, don't forget the merits of good old fashion body weight exercises. They can be modified and all you need is you.

Pushups can be done against a wall. You can hold onto a chair and do standing leg lifts, squats, hamstring curls, etc... And grabbing a soup can or two in each hand make great weights for arm curls and lifts while you're just sitting and watching tv. You have it all in your home and you didn't spend a thing or make much of an effort except to just do it.

Once you get the hang of it or get a little stronger you can keep progressing to the real thing and then eventually look into fitness equipment and whatever else you might enjoy.

Re: Want some advice on beginning exercise program --- who can offer suggestions?

Fressa — Sat, 31 Dec 2016 16:28:26 GMT

I am your age and purchased Marie Osmond's body gym device. This is the first piece of exercise equipment that works for me. I needed something that was low impact because I have a reconstructed leg and other heath issues. It works for me because you can use it laying in bed, sitting in a chair or standing/leaning against a counter. You can exercise for any length of time from 5 minutes on. I have seen results so I was thrilled. This works for my needs.