I’ve always found gardening a way to stay healthy during much of the year. Carrying two full watering cans about a large garden, pushing a full wheelbarrow up a slope, digging and turning vegetable plots, cutting wood, using telescopic hedge trimmers for any period of time… It’s the long winter months when I need to compensate for the lack of exercise, otherwise early spring I’m exhausted.
My retired neighbours are much older than I am , and do a lot more gardening, but they both go to the gym. The husband lifts weights there, but also does pressups and situps at home. Their siblings are pushing 90, and manage a huge garden too, seemingly without any problems.
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I joined a local gym a couple of years back. I’ve always done heavy work over my working life, so used to the physicality etc. I retired eight or so years ago and still kept busy but the weight piled on , on an already heavy frame. I’ve had two replacement knee ops so I totally respect my new knees. I visit the gym about five times per week and I try to do about twenty minutes of cardio ie bike and arm pédaling. I then do about twenty minutes of weight training followed by about ten to fifteen minutes of stretching. I have regained loads of muscle mass and I feel quite fit, considering my size. My heart feels fine and I’m sleeping well. I have also made new aquaintences including several beefy pro rugby players from the area. Everyone serms to help each other regarding training tips etc though personal coaches are available.
As Dr Mark says, listen to your body…
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I think that’s also very dependent on each individual’s condition. Starting strenuous excercise for someone starting later in life certainly poses significantly higher risks versus someone who has always excercised at a reasonable level. I know some folks older than me still running marathons and very actively using weights, but others far younger than me that struggle to walk uphill without quickly becoming out of breath, and just about manage to lift the shopping bags into the car.
You Tube, Elderly Fitness Exercises.
With much respect, I just would like to mention that at yoga classes, while doing the tree pose, the instructor advises against putting the foot directly against the knee, but above or just below instead….
Thanks - hadn’t thought of that.
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I think I have written about this before but here is the simple science of muscle building.
In order to build muscle you need to cause damage to your muscles . You can do this by using weights. Lots of reps with light weights or fewer with heavier ones. When your muscles are sore you know damage is being done.
By damaging your muscles your body’s response is to send muscle repairing cells to that area. You need protein for this. Post 65 , you need more than 1.2 grams of protein per kilo of bodyweight. Plant or animal protein, it makes no difference. ( unless you have kidney issues where you need to limit animal protein ) You should eat protein after exercise.
Another factor is B12, as we age our ability to process B12 diminishes, B12 helps with protein metabolism and oxygen delivery, vital for building and maintaining muscle.
And there you have it in a nutshell. Sarcopenia , muscle wasting, can be reversed to some extent by: exercise, increased protein and B12 ( sub- lingual tablets are the best) supplements. Good luck.
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A lot of people add to the above advice a few seconds or more resting between each rep. Another one is super slow exercising with slightly lighter weights. there’s also what are known as super sets where instead of resting between sets, you alternate sets that focus on different muscle groups
In the end though, it comes down to what feels right and good for you in your particular situation.
If you have a pool nearby swim. I am 76 and I swim about 6 kilometres a week and it’s been a terrific boon for my health. It’s a gentle exercise, but if you can build up gradually it has great benefits. My wife does Tai Chi. It looks undemanding, but I think that’s a fallacy. It’s been very beneficial for her too.
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I would add, if you’ve never ‘done’ weights before, ask a good personnel trainer the correct method of doing particular exercises which target, biceps, triceps etc.
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I used to swim with the weights I mentioned earlier, it’s a very good way of building strength and stamina.
I’m 70 and have kept the muscle so far, it just has a very good cushion layer. I also have two dogs requiring a daily walk
I found Pilates excellent. Especially when they have reformer machines. I was going regularly pre Covid and cured my knee and back problems. I also liked TRX which uses straps and then your body becomes the weight. You move back or forwards making it easier or harder. I bought some straps and try to do 20 minutes per day, which at the moment I am failing at. I am going once a week to a Pilates floor class at the Mairie for €70 per year.
It takes regular exercise. Not easy but good luck.
After reading your post I quickly concluded that your regime was far too much for me as a beginner with two knackered knees, however, I have adopted a regime that delivers a 5km walk at least once a week. At home, 3 days a week I use rubber stretch bands for my hamstrings, 30 chair standups, 20 reps of 4kg barbells for my arms and sholders all starting with 10 trips up and down the 13 steps into our basement. I’m sure Charles Atlas would have done far more, but it’s a start. I’d welcome any comments on my regime.
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I think you’ve made a very impressive start - just be careful not to overdo it!
Jofang, have you tried looking at chair yoga exercises on line? The Stretch bands are really good for your arms and back as well as legs. I go to classes once a week and find them a good workout, much better than I thought they’d be.
Well done, but I’d say you need to do exercises for your abdominals, back and chest. I’d recommend adding planks to start with.
ask your GP to refer you to a kine. They will have a gym with weights, resistance bands, bikes etc. They can teach you how to use the equipment safely. Best of all, assuming you have a Carte Vitale and a mutuelle, it will be free (or only a small charge)
Some limit kiné sessions and one can’t have unlimited treatment.
Might be useful though to get a few starter lessons before continuing to exercise at home.
Great advice. I felt a bit weak reading it and had to lie down…
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