Best shape of your life in your 40s?
February 7, 2024 12:59 PM Subscribe
Kind of chat-filtery, but looking for people who want to share a story about being in the best shape of your life in your 40s. How did it happen? How did/do you ward off injury? What are your favorite types of activities? What are your challenges and successes?
Pretty much what the question says.
Pretty much what the question says.
Hm well I ran (/walked!) a 35 mile ultra when I was 43, which is further than I’ve run before or since. I guess I abandoned any hope or pretence at running quickly and went for moving slowly for a very long time instead, which happens to be one of those skills that actually often improves with age. So play to your strengths/the strengths of your age! I was definitely faster when I was younger. but you get to choose your own metrics for success.
Avoiding injury - I nearly messed up my hips but turned out not to have done, so I’m not an expert in that. But making friends with your physio and getting early intervention for any niggles is a good one. There’s lots of other advice that’s probably good that I didn’t follow eg. strength training, flexibility work etc.
posted by penguin pie at 1:21 PM on February 7 [3 favorites]
Avoiding injury - I nearly messed up my hips but turned out not to have done, so I’m not an expert in that. But making friends with your physio and getting early intervention for any niggles is a good one. There’s lots of other advice that’s probably good that I didn’t follow eg. strength training, flexibility work etc.
posted by penguin pie at 1:21 PM on February 7 [3 favorites]
It's very simple: Start by never being in particularly good shape at earlier ages. I'm only about 10 percent joking: The dose-response curve is going to be dampened as you age, so it's going to take more time and effort to get to the same level. If you were running 50 miles a week in your 20s, it's very unlikely that you'll be able to be faster in your 40s. So if you want to be better at older ages, you have to pick something you didn't previously do intensely. I never ran regularly for more than 3 or 4 months, but after a year of running regularly, I'm faster in my 50s than I was at younger ages.
As far as avoiding injury, certainly in your 40s you should be able to eventually handle nearly as much volume or intensity as you did at younger ages, but your rate of improvement will be slower. For example, I could have ramped up from 10 to 20 miles a weeks of running in 3 weeks in my 20s; now it will take me several months. And if you do get injured, it will take you significantly longer to recover.
Remember, 40s is not old; in the US marathon Olympic trials this past weekend, 40 year old Elkanah Kibet came in 4th, setting the US master's record of 2:10:02, a minute behind the 27 year old winner.
posted by Mr.Know-it-some at 1:29 PM on February 7 [8 favorites]
As far as avoiding injury, certainly in your 40s you should be able to eventually handle nearly as much volume or intensity as you did at younger ages, but your rate of improvement will be slower. For example, I could have ramped up from 10 to 20 miles a weeks of running in 3 weeks in my 20s; now it will take me several months. And if you do get injured, it will take you significantly longer to recover.
Remember, 40s is not old; in the US marathon Olympic trials this past weekend, 40 year old Elkanah Kibet came in 4th, setting the US master's record of 2:10:02, a minute behind the 27 year old winner.
posted by Mr.Know-it-some at 1:29 PM on February 7 [8 favorites]
I also got into the best shape of my life in my 50s, despite lots and lots of orthopedic problems. I do a little bit of a lot of different things but the one that made the biggest difference was twice a week Pilates reformer classes with one particular kick-ass instructor (the others all suck). I’m not as powerful as Blah La La but I’m stronger than I’ve ever been and if I may say so myself I look rather nice.
posted by HotToddy at 1:35 PM on February 7 [11 favorites]
posted by HotToddy at 1:35 PM on February 7 [11 favorites]
I just joined a gym, starting an every-other-day routine: first, 20 minutes aerobic (when the stationary bike while watching TV became too boring, I switched to the treadmill, running two miles, with earphones) and then another 20 minutes weightlifting, both machines and free-weights). Finally, at least 10 minutes in the sauna. Only injuries, the occasional muscle sprain when getting too confident. This in addition to riding my bike to work once a week, but I always did that, whenever possible.
Actually I began this routine about age 35, and I actually ran a marathon at age 39 (although I stopped running at mile 20, and walked to the end), so my experience may be a little earlier than the OP requested, but I was definitely in the best shape ever in my 40s.
posted by Rash at 1:38 PM on February 7 [2 favorites]
Actually I began this routine about age 35, and I actually ran a marathon at age 39 (although I stopped running at mile 20, and walked to the end), so my experience may be a little earlier than the OP requested, but I was definitely in the best shape ever in my 40s.
posted by Rash at 1:38 PM on February 7 [2 favorites]
1. Get suprise-diagnosed with an autoimmune disease, and respond really well to the treatment, realizing this was probably a drag on your life for a looooonnnnng time. As a bonus, your lifelong asthma utterly disappears with that treatment. Who knew air had so much oxygen in it? And the days had so many good hours in them?
2. Accept that weight is just not under voluntary control, despite literal decades of high-intensity activity and a PhD in a STEM field that enables some understanding of "healthy" eating. I mean, fuck all that judgement about "choices". Use the damn GLP drugs, and drop that 30% of your body mass that you no longer have to haul around during said activity.
3. Keep doing the work. Strength work. Yoga or flexibility.
My 50s are not sucking. It is definitely not all downhill past whatever youth is.
posted by Dashy at 1:49 PM on February 7 [12 favorites]
2. Accept that weight is just not under voluntary control, despite literal decades of high-intensity activity and a PhD in a STEM field that enables some understanding of "healthy" eating. I mean, fuck all that judgement about "choices". Use the damn GLP drugs, and drop that 30% of your body mass that you no longer have to haul around during said activity.
3. Keep doing the work. Strength work. Yoga or flexibility.
My 50s are not sucking. It is definitely not all downhill past whatever youth is.
posted by Dashy at 1:49 PM on February 7 [12 favorites]
I moved into an RV and have very limited hot water. If I want a nice shower I have to go to the gym. If I'm going to the gym anyway I might as well exercise while I'm there. So I get on the elliptical for 30-60 minutes and watch a show then shower.
Elliptical because it's low/no impact. Was once in somewhat better shape running but it's too hard on my body. I anticipate getting to better shape than I was then shortly.
posted by booooooze at 1:51 PM on February 7 [3 favorites]
Elliptical because it's low/no impact. Was once in somewhat better shape running but it's too hard on my body. I anticipate getting to better shape than I was then shortly.
posted by booooooze at 1:51 PM on February 7 [3 favorites]
40's and beyond (I'm 60 now and just as fit as i was in my 40's, or at least I was until i started chemo last month), is a great place to try endurance sports, like biking, running, tri's etc. , which almost universally have low barrier to entry age divisions.
I found that training for those gave me a goal whether i followed through with competing or not. It's just as easy to time your 5k and try to improve to either a faster 5k, or a 10k , but doing a fun run or a competitive race can be a ton of fun for the social vibes and the motivation to get to the finish line.
Those types of activities can easily morph into adventure racing, trail running, ski-to-sea type events and so forth.
I found that getting fit by training for rides and races gave me confidence to play team sports that require running and aerobic stamina. Soccer is ubiquitous, and again has skill level or age level divisions so you're not always chasing college aged kids around.
Here's where i'll plug my favorite sport -- ultimate frisbee. It's pretty community based (rather than being at the mercy of a larger sports organization, though those do exist in larger areas), which means you might have to seek it out on social media rather than run across it in the parks and rec flyer., but that's a feature not a bug, cause you don't need specialized equipment and many times the games are pickup at a park or school field and you drop in and play for free.
It's a small and kinda fringe sport, but the ethos is non-contact, co-ed, and values the fun of play over competition (which isn't to say that it won't scratch a competitive itch). There's a good amount of sprinting and quick cut running, but an equal place for skill players who have developed good throwing technique.
Pick-up games are the entryway, and in smaller communities that might be all you get, but college towns and big cities have leagues and there are national level competitions that are also by age division ( i play legends now, cause they already had too many grands in front of masters for us old players).
Most of all it's a fun way to stay fit. It brings out the doggo in anyone, because unlike a ball, which flies and falls, the disc can float out in front of you and entice you to run to catch up and catch it.
Like many outdoor field based sports, ankle and leg injuries are the most common. So being fit helps, having the right shoes helps, wearing the right braces (for an old ankle injury) helps.
The non-contact aspect of it reduces concussions, shoulder injuries and so forth, but they do happen. Soccer and Volleyball were a lot harder on me than Ultimate, that's for sure, and (knock wood) I've had very few injuries playing over the last few decades.
I hope you find the right thing for you. My oncologist and I agree that being as fit as I am is going to be a real factor in getting me through chemo, even as I lament not being able to play very much until it's over.
Good luck!
posted by OHenryPacey at 2:10 PM on February 7 [10 favorites]
I found that training for those gave me a goal whether i followed through with competing or not. It's just as easy to time your 5k and try to improve to either a faster 5k, or a 10k , but doing a fun run or a competitive race can be a ton of fun for the social vibes and the motivation to get to the finish line.
Those types of activities can easily morph into adventure racing, trail running, ski-to-sea type events and so forth.
I found that getting fit by training for rides and races gave me confidence to play team sports that require running and aerobic stamina. Soccer is ubiquitous, and again has skill level or age level divisions so you're not always chasing college aged kids around.
Here's where i'll plug my favorite sport -- ultimate frisbee. It's pretty community based (rather than being at the mercy of a larger sports organization, though those do exist in larger areas), which means you might have to seek it out on social media rather than run across it in the parks and rec flyer., but that's a feature not a bug, cause you don't need specialized equipment and many times the games are pickup at a park or school field and you drop in and play for free.
It's a small and kinda fringe sport, but the ethos is non-contact, co-ed, and values the fun of play over competition (which isn't to say that it won't scratch a competitive itch). There's a good amount of sprinting and quick cut running, but an equal place for skill players who have developed good throwing technique.
Pick-up games are the entryway, and in smaller communities that might be all you get, but college towns and big cities have leagues and there are national level competitions that are also by age division ( i play legends now, cause they already had too many grands in front of masters for us old players).
Most of all it's a fun way to stay fit. It brings out the doggo in anyone, because unlike a ball, which flies and falls, the disc can float out in front of you and entice you to run to catch up and catch it.
Like many outdoor field based sports, ankle and leg injuries are the most common. So being fit helps, having the right shoes helps, wearing the right braces (for an old ankle injury) helps.
The non-contact aspect of it reduces concussions, shoulder injuries and so forth, but they do happen. Soccer and Volleyball were a lot harder on me than Ultimate, that's for sure, and (knock wood) I've had very few injuries playing over the last few decades.
I hope you find the right thing for you. My oncologist and I agree that being as fit as I am is going to be a real factor in getting me through chemo, even as I lament not being able to play very much until it's over.
Good luck!
posted by OHenryPacey at 2:10 PM on February 7 [10 favorites]
In my late 40s/early 50s I more or less accidentally got into great physical shape by joining a group of colleagues in completing in the Kokoda Challenge. A 96km (60 miles) endurance event through some pretty rough terrain - technically an ultra-marathon, but none of us were runners so we walked and completed in around 29 hours. I wouldn't claim to have completed an ultra-marathon - something that the elite teams managed in just over 10 hours. I am very proud that I did this, not once, but twice.
We got into shape for the event the only way we knew how. We walked the trail every week, starting off at 10km and working our way up over several months to where our last training session was around 80km over two days. Overall, we walked around 1,000 km including the event itself. A lot of that was up and down steep hills and a couple of our training sessions were just that - walking up and down 'hellfire pass', a 3km long very steep, rugged and slippery hill, all day. Each of us also did our own individual stuff to build fitness - I walked a 10km loop around the city where I worked twice a week, aiming to lower my time each lap and I joined a runners group that met once a week, led by the most sadistic fitness instructor I've ever seen.
Avoiding injury was very much on our minds and, given none of us were 20 year-olds, we paid a lot of attention to preventing the most common injuries at the event. Blisters/chafing and knee problems are what most commonly brings people down on this event, so we really focussed on having the right equipment (shoes ,socks, ITB straps, compression tights, walking poles, backpacks) and nutrition as well as walking within our limits to avoid injury. For all of this, we attended seminars run by the event managers, listened to the advice of experts and followed it.
posted by dg at 2:50 PM on February 7 [6 favorites]
We got into shape for the event the only way we knew how. We walked the trail every week, starting off at 10km and working our way up over several months to where our last training session was around 80km over two days. Overall, we walked around 1,000 km including the event itself. A lot of that was up and down steep hills and a couple of our training sessions were just that - walking up and down 'hellfire pass', a 3km long very steep, rugged and slippery hill, all day. Each of us also did our own individual stuff to build fitness - I walked a 10km loop around the city where I worked twice a week, aiming to lower my time each lap and I joined a runners group that met once a week, led by the most sadistic fitness instructor I've ever seen.
Avoiding injury was very much on our minds and, given none of us were 20 year-olds, we paid a lot of attention to preventing the most common injuries at the event. Blisters/chafing and knee problems are what most commonly brings people down on this event, so we really focussed on having the right equipment (shoes ,socks, ITB straps, compression tights, walking poles, backpacks) and nutrition as well as walking within our limits to avoid injury. For all of this, we attended seminars run by the event managers, listened to the advice of experts and followed it.
posted by dg at 2:50 PM on February 7 [6 favorites]
I've been in both my (perhaps equal) best and worst shape in my 40's. Best was easy, take on a project that involved digging trenches and footings by hand and do it in 35C heat and 90% humidity. I was FIT and it only took a couple of months and absolutely no deliberateness to reach that point.
Worst has been more stupid and a lot more instructive. Hang out with a mate for the afternoon, feeling happy, muck around on the bike on the way home and crash it. A 12 month recovery for an injury that were I 20 years younger I may not really have even had to think about much. I really, really do not bounce like I used to and that has been a very hard lesson to learn. At this age do whatever you can to remain injury free.
posted by deadwax at 3:04 PM on February 7 [5 favorites]
Worst has been more stupid and a lot more instructive. Hang out with a mate for the afternoon, feeling happy, muck around on the bike on the way home and crash it. A 12 month recovery for an injury that were I 20 years younger I may not really have even had to think about much. I really, really do not bounce like I used to and that has been a very hard lesson to learn. At this age do whatever you can to remain injury free.
posted by deadwax at 3:04 PM on February 7 [5 favorites]
I was in the best shape of my life in my 50s too. After being mostly sedentary for years, I started running (Couch to 5K plan) around 50. I was never very fast, just wanted to finish a few 5Ks, which I did, and then I progressed to sprint triathlons - so adding in swimming and biking, and finished my first sprint triathlon at 55, actually finished 3 that year - never first but never last either (almost, lol). But I was in amazing shape, for me. I liked sprint (not Ironman) triathlons because they are really relatively easy - about a 1/4 mile swim, 25 mile bike ride, and 3 mile run is not much, really, especially if you're not super competitive and aren't embarrassed by switching to a backstroke when you get tired in the swim, and walk if you need a break during the run. It's great for your confidence and other people are so impressed. Then I started doing long distance biking and for a few years completed 100 miles in 2 days once a year. I never had any serious injuries, just lucky I guess. I never pushed myself too much. All that training takes a lot of time though, and eventually now I just walk, yoga, some biking, swimming when I can.
posted by j810c at 3:34 PM on February 7 [4 favorites]
posted by j810c at 3:34 PM on February 7 [4 favorites]
It was when I lived on the beach, and swam in the ocean and/or walked or biked 10 miles every other day. Of course there were bars on either end of the walk and a UV of 11 most days so the net health outcome was debatable. But I was surprised to find I could do many pull-ups, thanks to the swimming.
posted by credulous at 3:35 PM on February 7 [4 favorites]
posted by credulous at 3:35 PM on February 7 [4 favorites]
I am almost 43 and in the best shape of my life. I did a half marathon and 2 full marathons last year. I have a half and a full on the calendar for this year. I have been a casual runner for all of my adult life and even in my most out of shape, I was still fairly active. A massive job change about 3 years ago gave me the time in the morning to make running a regular part of my life again. That consistency made me realize that a marathon could be possible, so I signed up for one and decided to go for it. The big goal kept me on a training schedule that made me eliminate all of the excuses that had kept my running casual in the past. Over the course of the first training cycle, I fully fell in love with distance running. At this point, running is such a part of my life that I don’t believe I can ever not have this sort of running schedule.
A big part of it was getting to a point in my career where I could take the time I needed to get into a training plan. I can take a couple hours in the middle of the day to go for a run if I have early morning work responsibilities. If I need an afternoon nap, more often than not, I am able to have the time and space to do that. When I tell my co-workers I am going for a run, that time is respected.
I can also afford to have nice things for running. In my 20’s (and a large portion of my 30’s), I was running in one pair of cheap shoes and making do with gear that was mostly ok-ish. It’s a much more pleasant experience to have nice headphones, a good shoe rotation, good sunglasses, etc.
I get regular massages from a holistic medicine practitioner that has been a game changer with injury treatment and prevention. He’s been able to guide me through muscle groups that need to be strengthened and when I get any sort of pain, he’s been able to take care of it before I could even get on to see a physician.
I also have way fewer fucks to give in my 40’s about things that really don’t matter. I don’t care about my speed or how I look when I’m running or if I’m skipping a night at the bar to be in bed early.
I think this is the first time in my life where I have the time, money, energy, and bravery to really go hard after a goal like running marathons. I fully recognize that there is a lot of privilege in having these things and that often serves as a reminder to not waste the opportunity to run.
posted by August Fury at 3:36 PM on February 7 [4 favorites]
A big part of it was getting to a point in my career where I could take the time I needed to get into a training plan. I can take a couple hours in the middle of the day to go for a run if I have early morning work responsibilities. If I need an afternoon nap, more often than not, I am able to have the time and space to do that. When I tell my co-workers I am going for a run, that time is respected.
I can also afford to have nice things for running. In my 20’s (and a large portion of my 30’s), I was running in one pair of cheap shoes and making do with gear that was mostly ok-ish. It’s a much more pleasant experience to have nice headphones, a good shoe rotation, good sunglasses, etc.
I get regular massages from a holistic medicine practitioner that has been a game changer with injury treatment and prevention. He’s been able to guide me through muscle groups that need to be strengthened and when I get any sort of pain, he’s been able to take care of it before I could even get on to see a physician.
I also have way fewer fucks to give in my 40’s about things that really don’t matter. I don’t care about my speed or how I look when I’m running or if I’m skipping a night at the bar to be in bed early.
I think this is the first time in my life where I have the time, money, energy, and bravery to really go hard after a goal like running marathons. I fully recognize that there is a lot of privilege in having these things and that often serves as a reminder to not waste the opportunity to run.
posted by August Fury at 3:36 PM on February 7 [4 favorites]
Ketogenic diet and a phone game (or three) that got me out of the house walking.
posted by bink at 4:02 PM on February 7 [1 favorite]
posted by bink at 4:02 PM on February 7 [1 favorite]
At 40, I got a really bad checkup. I decided I needed to do something. I joined the local hiking meetup group. They do a 4 mile and 8 mile walk at a nearby recreation area (there's a seasonal creek, it's in a canyon, it's nice.) I started doing the 4 mile walk - I could do 8 but I'd pay for it at the time and not in a "no pain, no gain" way. I also started doing the Wednesday walk at a popular local hill, it's only 3 miles round trip but it's steep. I had to stop 3 times the first time I did it. I made it and was feeling like I never wanted to do that again. But a few days later I got feeling like I couldn't let the hill beat me that easily, and so I started going back. I got stronger and was able to go to the top without stopping. Meanwhile, on the weekly 4 mile walk, the thought occurred to me that I had always wanted to hike to the bottom of Grand Canyon. When that thought popped into my head, I immediately seized on the motivation. I continued walking the hill, and started eventually joining the 8 mile walk. It wasn't just farther, they also kept a faster pace as well. But I could do it. It was a far cry from where I started just a few months ago.
Six months after I started walking with the meetup group, I started hiking. It was a day off from work and I decided to take a shot at tackling one of the popular peaks near town. 7 miles round trip, 1800 feet of elevation gain. And... I made it, despite being comically low on water when I got to the top. That made me start thinking I could do things I couldn't before. On a weekend soon after, I went to another, tougher trail. I went 5 miles up and climbed over 3000 feet doing so. When I started I was among tall stands of saguaro cactus, but as I climbed, I was in oak/juniper grasslands, and eventually into some piñon pines. I climbed a saddle and then the trail dropped into a high valley. And then I couldn't see any of the city at all. It felt like I was far away from civilization. That was it. I was hooked.
As the months went along, I kept a steady mix of hikes going. I made it to the top of the tallest mountain south of the city on a very steep hike. I explored places I'd never been to in the desert and forest. I did a 17 mile hike near Christmas that was just so awesome. Over the next year, I kept it up. Once June was coming around, I applied for a Grand Canyon permit for October - and I got it. No turning back now. More hiking, more training, I wasn't going to fail on this. Then when the time came, I spent three days down in the canyon, exploring, just not believing I was finally doing this. They say one of two things happens with hikers who take on the canyon - they swear they'll never do it again or they're planning their next trip. I was planning my next trip before I even got out. I was in *amazing* shape and I felt like I could hike forever.
Since then, I've been to the bottom of GC several times. I've explored so many places. I have about 140 miles of the Arizona Trail. I'm past 50 trying and to get back into that shape, just dealing with other stuff in life + depression, but I haven't quit. I spent a lot of last year training on the bike and finally made it to the top of the mountain outside of town - it's a 25 mile climb that goes up well over 5000 feet, and a lot of pro cyclists train there. I did an overnight in GC in September. This past weekend I went back and hiked that trail that got me hooked. I want to get back into that shape I was in at 43.
posted by azpenguin at 4:03 PM on February 7 [14 favorites]
Six months after I started walking with the meetup group, I started hiking. It was a day off from work and I decided to take a shot at tackling one of the popular peaks near town. 7 miles round trip, 1800 feet of elevation gain. And... I made it, despite being comically low on water when I got to the top. That made me start thinking I could do things I couldn't before. On a weekend soon after, I went to another, tougher trail. I went 5 miles up and climbed over 3000 feet doing so. When I started I was among tall stands of saguaro cactus, but as I climbed, I was in oak/juniper grasslands, and eventually into some piñon pines. I climbed a saddle and then the trail dropped into a high valley. And then I couldn't see any of the city at all. It felt like I was far away from civilization. That was it. I was hooked.
As the months went along, I kept a steady mix of hikes going. I made it to the top of the tallest mountain south of the city on a very steep hike. I explored places I'd never been to in the desert and forest. I did a 17 mile hike near Christmas that was just so awesome. Over the next year, I kept it up. Once June was coming around, I applied for a Grand Canyon permit for October - and I got it. No turning back now. More hiking, more training, I wasn't going to fail on this. Then when the time came, I spent three days down in the canyon, exploring, just not believing I was finally doing this. They say one of two things happens with hikers who take on the canyon - they swear they'll never do it again or they're planning their next trip. I was planning my next trip before I even got out. I was in *amazing* shape and I felt like I could hike forever.
Since then, I've been to the bottom of GC several times. I've explored so many places. I have about 140 miles of the Arizona Trail. I'm past 50 trying and to get back into that shape, just dealing with other stuff in life + depression, but I haven't quit. I spent a lot of last year training on the bike and finally made it to the top of the mountain outside of town - it's a 25 mile climb that goes up well over 5000 feet, and a lot of pro cyclists train there. I did an overnight in GC in September. This past weekend I went back and hiked that trail that got me hooked. I want to get back into that shape I was in at 43.
posted by azpenguin at 4:03 PM on February 7 [14 favorites]
I've always been a cyclist. I may not be in objectively better shape than I was when I was 27, but I am certain that I am a lot closer to my theoretical peak fitness than I was then.
When I was younger, I had a desultory approach to cycling. Get on my bike and ride. I had the goal of riding five days a week, but many weeks probably only rode three, even during active spells.
My interest in cycling has waxed and waned over the years, and 7-8 years ago I was not riding much. At a doctor's visit, I saw my weight was higher than it had ever been—not all that high, but symbolically it was an eye opener. That got me back on the bike, and this time, something clicked in my head. I became a lot more disciplined. I started learning the science behind training so that I could train more effectively, and I really nerded out on that (the tools and knowledge for structured training are also a lot more accessible these days, which helps). I'm on the bike or stationary six days a week.
I don't worry about overuse injuries (I do worry about getting run over, but that's a separate matter). I've had a bike fitting so biomechanically I have a good setup, and I train within my limits.
Having a goal helps. My current goal is to complete a 1000-km brevet, which has a 75-hour time limit. It's a powerful feeling to know that I can just get on my bike without any fanfare and knock out 100 miles, no big deal.
posted by adamrice at 4:05 PM on February 7 [5 favorites]
When I was younger, I had a desultory approach to cycling. Get on my bike and ride. I had the goal of riding five days a week, but many weeks probably only rode three, even during active spells.
My interest in cycling has waxed and waned over the years, and 7-8 years ago I was not riding much. At a doctor's visit, I saw my weight was higher than it had ever been—not all that high, but symbolically it was an eye opener. That got me back on the bike, and this time, something clicked in my head. I became a lot more disciplined. I started learning the science behind training so that I could train more effectively, and I really nerded out on that (the tools and knowledge for structured training are also a lot more accessible these days, which helps). I'm on the bike or stationary six days a week.
I don't worry about overuse injuries (I do worry about getting run over, but that's a separate matter). I've had a bike fitting so biomechanically I have a good setup, and I train within my limits.
Having a goal helps. My current goal is to complete a 1000-km brevet, which has a 75-hour time limit. It's a powerful feeling to know that I can just get on my bike without any fanfare and knock out 100 miles, no big deal.
posted by adamrice at 4:05 PM on February 7 [5 favorites]
Was in my best shape in my 50s - started working with a trainer and doing HiIT. I do field work with scientists 20-40 years my junior and need to be functional. I'm in my early 60s now and in decent shape but not as good as I was - still in the gym 3x a week despite some health challenges. In my 40s I was playing a lot of soccer but stopped after too many injuries.
posted by leslies at 4:35 PM on February 7 [2 favorites]
posted by leslies at 4:35 PM on February 7 [2 favorites]
I'm 38 so not quite there but definitely in the best shape of my life and trending better. In my case it's just that I never liked to exercise, and it's just in the last couple years I've found a few ways to incorporate movement into my life.
posted by potrzebie at 7:17 PM on February 7 [2 favorites]
posted by potrzebie at 7:17 PM on February 7 [2 favorites]
I am in my 40’s and have been recently feeling that I’m younger now than I was ten years ago. I found a few sports that I got obsessed with - first, figure skating and then tennis. I’m also willing to bike with my husband but I don’t really do that on my own. Both of “my” activities keep my mind so busy they don’t seem like exercise. Figure skating gets me doing off-ice exercises that *are* boring but bearable because they help unlock that new trick I want to get. What helped in really getting into consistent participation in activities was moving to an area that has a more temperate climate year round. I did have both summer and winter activities before but I found it jarring in terms of habit building to have to switch from summer biking to winter skiing, for instance. Now I do all of my activities year round. This area also has tons of accessible activities for beginner adults - where I used to live, organized activities for beginner adults just weren’t really there. Even if I wanted to sign up for a class, there wasn’t anything around. I pay for regular lessons and classes, which are the little push I need to get out the door on a consistent basis. Having the clothes also helps with habit building. I love the sporty leggings and little coats for skating and I now have a full wardrobe of tennis skirts. There have been more than one session I’ve gotten myself to attend just because I wanted to wear my new skirt :). The last part of the equation was Covid - ten years ago I was commuting 2 to 3 hrs every day. Now I don’t have a commute.
I have had more sports related injuries than before just because I’m doing more :). I wear head protection when skating, I wear good equipment, and I have a coach that respects my limits. Also, I have a coach, period - I see other beginners trying to do this without a coach and it looks terrifying - my coach breaks movements down so that I can learn them safely. For regular stress injuries in both sports, I treat them with respect and go to pt when needed.
I don’t know if this info is helpful if you’re looking to make your own strategy, because so much of what’s helped me has been fortuitous. But thinking it over has helped me to not regret those years I was in worse shape - I literally could not have done fitness better without the changes that have happened to my life for other reasons.
posted by Tandem Affinity at 8:36 PM on February 7 [2 favorites]
I have had more sports related injuries than before just because I’m doing more :). I wear head protection when skating, I wear good equipment, and I have a coach that respects my limits. Also, I have a coach, period - I see other beginners trying to do this without a coach and it looks terrifying - my coach breaks movements down so that I can learn them safely. For regular stress injuries in both sports, I treat them with respect and go to pt when needed.
I don’t know if this info is helpful if you’re looking to make your own strategy, because so much of what’s helped me has been fortuitous. But thinking it over has helped me to not regret those years I was in worse shape - I literally could not have done fitness better without the changes that have happened to my life for other reasons.
posted by Tandem Affinity at 8:36 PM on February 7 [2 favorites]
Response by poster: I love all these stories! Keep em coming if there are more. I wanted a post to look at and feel inspired by and so far it's panning out :)
posted by knownfossils at 9:41 PM on February 7 [3 favorites]
posted by knownfossils at 9:41 PM on February 7 [3 favorites]
For me it was swimming. I started swimming with my local USMS group. Unlike a lot of folks, I got into swimming late in life. I'm still slow, but much improved from when I started.
The other little thing that has helped me: bike commuting. I never have to think about fitting exercise into my workday - it's already there. (Although this isn't so much new to my 40s as rather what I've always done.)
posted by splitpeasoup at 10:07 PM on February 7 [1 favorite]
The other little thing that has helped me: bike commuting. I never have to think about fitting exercise into my workday - it's already there. (Although this isn't so much new to my 40s as rather what I've always done.)
posted by splitpeasoup at 10:07 PM on February 7 [1 favorite]
Almost 70 now and still in pretty good shape, but you asked about 40s:
Got separated, and the two teenagers stayed with me. Looked at the orthodontics bill and the monthly cash flow and something had to change - so I sold the small truck I drove (we had another car my daughter drove to school and hauled her brother in when he entered the same school) and walked to work 3.5 miles every morning unless it was raining. I ended up losing about 35 - 40 pounds and was really in better shape than I had been in a while.
posted by TimHare at 10:51 PM on February 7 [1 favorite]
Got separated, and the two teenagers stayed with me. Looked at the orthodontics bill and the monthly cash flow and something had to change - so I sold the small truck I drove (we had another car my daughter drove to school and hauled her brother in when he entered the same school) and walked to work 3.5 miles every morning unless it was raining. I ended up losing about 35 - 40 pounds and was really in better shape than I had been in a while.
posted by TimHare at 10:51 PM on February 7 [1 favorite]
Was in best shape of my life, more or less, age 50. Still in good shape at 54 but I broke my leg 3 years ago in a complicated way and it's taken a while to get back to where I was. So warning: everything I'm about to say is contingent on external factors not massively fucking with your plans. Almost all activity comes with some risk of something bad, and even just crossing the road or slipping on a banana peel might be your undoing.
I adopted the following practices over a period of several years, not all at once, not with super high commitment in the beginning.
I ate sensibly, by which I mean more or less Mediterranean diet but with higher protein to support weight training.
Set a target weight that seemed suitable for a person of my height and build if they were modestly muscular and counted calories for a few months at a time to get the eating right.
Dialled back the booze.
Committed to riding a bike as the default option.
Lifted weights 2-4 times a week with a sensible programme based on progressive overload.
Trained capoeira 2-3 times a week.
Tried not to do macho "push through it", "no pain no gain" stuff and instead listen to developing niggles and seek treatment if they seemed to be getting worse or settling in.
I ended up lean-ish, strong, fit, flexible. Also have seen my contemporaries who were stronger and fitter deteriorate because for one reason or another they gave up, while I have at my lower level kept going (or restarted as soon as I was able after an externally caused setback).
I think at some point things like lifting weights or going for your bike ride (or dance session or bouldering or whatever you like to do) can become genuine practices - not just a habit but a way of being that your pursue and develop. At that point you WANT to do them, you get scratchy and frustrated when you can't, they contribute at a spiritual as well as a physical level, and you are on a path where you are not just looking after your body the same way that you have the chore of looking after machinery, instead you are looking after yourself. And what's crucial is the mutual loop of finding engaging aspects in what you do, and choosing engaging things to do. Which might take some experimentation.
In summary: don't eat stupid shit* often, don't eat too much, keep moving, make some of the movement about strength and some about endurance and some about being bendy, try to find movement practices that are fun and rewarding in their own right , keep doing them and don't stop.
(*broadly defined as treats and snacks and booze but also crank diets, honestly conventional advice on nutrition is not a conspiracy from Big Food, it is the painstaking achievement of years of work from people trying to understand this shit, they are not in fact trying to kill you for shits and giggles and research funding).
Caveats: I am a man with no special food needs, no metabolic disorders, average response to exercise, generally standard advice seems to have worked for me as a physically more or less standard person. You may be built different and seek more specialist advice and experiment more.
I recommend the Stronger By Science web site and podcast, vaguely Mediterranean diets, and if dieting the Macrofactor app.
posted by i_am_joe's_spleen at 2:35 AM on February 8 [4 favorites]
I adopted the following practices over a period of several years, not all at once, not with super high commitment in the beginning.
I ate sensibly, by which I mean more or less Mediterranean diet but with higher protein to support weight training.
Set a target weight that seemed suitable for a person of my height and build if they were modestly muscular and counted calories for a few months at a time to get the eating right.
Dialled back the booze.
Committed to riding a bike as the default option.
Lifted weights 2-4 times a week with a sensible programme based on progressive overload.
Trained capoeira 2-3 times a week.
Tried not to do macho "push through it", "no pain no gain" stuff and instead listen to developing niggles and seek treatment if they seemed to be getting worse or settling in.
I ended up lean-ish, strong, fit, flexible. Also have seen my contemporaries who were stronger and fitter deteriorate because for one reason or another they gave up, while I have at my lower level kept going (or restarted as soon as I was able after an externally caused setback).
I think at some point things like lifting weights or going for your bike ride (or dance session or bouldering or whatever you like to do) can become genuine practices - not just a habit but a way of being that your pursue and develop. At that point you WANT to do them, you get scratchy and frustrated when you can't, they contribute at a spiritual as well as a physical level, and you are on a path where you are not just looking after your body the same way that you have the chore of looking after machinery, instead you are looking after yourself. And what's crucial is the mutual loop of finding engaging aspects in what you do, and choosing engaging things to do. Which might take some experimentation.
In summary: don't eat stupid shit* often, don't eat too much, keep moving, make some of the movement about strength and some about endurance and some about being bendy, try to find movement practices that are fun and rewarding in their own right , keep doing them and don't stop.
(*broadly defined as treats and snacks and booze but also crank diets, honestly conventional advice on nutrition is not a conspiracy from Big Food, it is the painstaking achievement of years of work from people trying to understand this shit, they are not in fact trying to kill you for shits and giggles and research funding).
Caveats: I am a man with no special food needs, no metabolic disorders, average response to exercise, generally standard advice seems to have worked for me as a physically more or less standard person. You may be built different and seek more specialist advice and experiment more.
I recommend the Stronger By Science web site and podcast, vaguely Mediterranean diets, and if dieting the Macrofactor app.
posted by i_am_joe's_spleen at 2:35 AM on February 8 [4 favorites]
Part of the secret is not to worry about your literal "shape".
Your health may reach its peak while you appear softer or wider than you hoped. The slim aesthetics of health is a myth put forward by eugenicists in the 20s through the 70s, and we just folded that stuff into the anti-fat panics of the 90s. Go by the actual metrics, such as resting heart rate or blood pressure, rather than waistband size. Most of the correlations found between body fat and health issues are because the studies didn't control for poverty, which causes both at once.
I recommend finding something that lets you find the boundaries of what is easy and what is difficult. As a big lad myself, I worked out that there were four activities for me: swimming, rowing, cycling, and hiking. Any "no pain no gain" workouts from someone who weighs half what I do is just going to be constant red-lining and association of activity with suffering without payoff. Forget that noise.
I chose cycling and stuck with it because the gearing and freewheeling let me sort of always add something to the system as I saw fit. The device carries my weight, it's the very definition of "low-impact" (covering the injury part of your question), and I only put the energy in to move laterally (as with rowing and to some degree swimming). This lets me sort of always dance around that region of "This is sustainable forever" and "if I push a little bit here, I'll beat that red light or make it up that next hill with less effort". The outcome is that I'm pretty much always settling into a "Good workout" ride that I sometimes have to consciously tone down to pace myself for longer distances.
And this is the other bit: it's not about "exercise" but "activity" worked into daily life. Cycling works fantastically for me, because it just became The Way I Get Around London. I don't think of it as "gearing up for a workout" when I hop on to go to the shops or tool out for a pint. An "exercise regime" is a chore you have to force yourself to do, while an activity in your daily life is just something you take for granted and don't consider not doing.
Was I thinner in my early 30s? Oh yeah. Was I in better health? Nope!
posted by rum-soaked space hobo at 3:14 AM on February 8 [8 favorites]
Your health may reach its peak while you appear softer or wider than you hoped. The slim aesthetics of health is a myth put forward by eugenicists in the 20s through the 70s, and we just folded that stuff into the anti-fat panics of the 90s. Go by the actual metrics, such as resting heart rate or blood pressure, rather than waistband size. Most of the correlations found between body fat and health issues are because the studies didn't control for poverty, which causes both at once.
I recommend finding something that lets you find the boundaries of what is easy and what is difficult. As a big lad myself, I worked out that there were four activities for me: swimming, rowing, cycling, and hiking. Any "no pain no gain" workouts from someone who weighs half what I do is just going to be constant red-lining and association of activity with suffering without payoff. Forget that noise.
I chose cycling and stuck with it because the gearing and freewheeling let me sort of always add something to the system as I saw fit. The device carries my weight, it's the very definition of "low-impact" (covering the injury part of your question), and I only put the energy in to move laterally (as with rowing and to some degree swimming). This lets me sort of always dance around that region of "This is sustainable forever" and "if I push a little bit here, I'll beat that red light or make it up that next hill with less effort". The outcome is that I'm pretty much always settling into a "Good workout" ride that I sometimes have to consciously tone down to pace myself for longer distances.
And this is the other bit: it's not about "exercise" but "activity" worked into daily life. Cycling works fantastically for me, because it just became The Way I Get Around London. I don't think of it as "gearing up for a workout" when I hop on to go to the shops or tool out for a pint. An "exercise regime" is a chore you have to force yourself to do, while an activity in your daily life is just something you take for granted and don't consider not doing.
Was I thinner in my early 30s? Oh yeah. Was I in better health? Nope!
posted by rum-soaked space hobo at 3:14 AM on February 8 [8 favorites]
I'm 39, and unambiguously in the best shape of my life. Becauase:
* I now cycle to a coworking space 2-3 days a week (previous jobs that weren't WFH I couldn't bike to safely)
* I almost never drink alcohol except on weekends at social events. I'm certainly not a teetotaler but I've made it a very deliberate, rare thing.
* Gone full-bore on a Mediterranean diet which was always my preference, but a newly-uncovered gluten intolerance means I can't eat a lot of things I used to love, and what I'm left with "happens to be" healthier. RIP sandwiches, I will always love you.
* I joined a weightlifting gym and lift 3x a week. Cycling to work is that much easier because my legs are stronger; I can pick up and carry heavy stuff around the house more casually; my wife likes what's happening to my biceps.
A lot of this, though, is some variant of "I make it easy to do the 'right' things." I have a nice road bike I like riding. I have an expensive gym with trainers who have fixed plans for me, so all I have to do is show up and the workout happens even if I don't want it (I have a conditioning day today. I hate it. It's gonna happen anyway, I can't avoid it.) I eat the food I love to eat that happens to make my body feel good. Not drinking means I sleep better, which is its own reward, and feeds into everything else - and my social life is much less booze-heavy than it used to be. I really think the key is not "do this" or "do that," It's "build systems and habits that make it easy to do the 'right' thing."
posted by Tomorrowful at 5:20 AM on February 8 [3 favorites]
* I now cycle to a coworking space 2-3 days a week (previous jobs that weren't WFH I couldn't bike to safely)
* I almost never drink alcohol except on weekends at social events. I'm certainly not a teetotaler but I've made it a very deliberate, rare thing.
* Gone full-bore on a Mediterranean diet which was always my preference, but a newly-uncovered gluten intolerance means I can't eat a lot of things I used to love, and what I'm left with "happens to be" healthier. RIP sandwiches, I will always love you.
* I joined a weightlifting gym and lift 3x a week. Cycling to work is that much easier because my legs are stronger; I can pick up and carry heavy stuff around the house more casually; my wife likes what's happening to my biceps.
A lot of this, though, is some variant of "I make it easy to do the 'right' things." I have a nice road bike I like riding. I have an expensive gym with trainers who have fixed plans for me, so all I have to do is show up and the workout happens even if I don't want it (I have a conditioning day today. I hate it. It's gonna happen anyway, I can't avoid it.) I eat the food I love to eat that happens to make my body feel good. Not drinking means I sleep better, which is its own reward, and feeds into everything else - and my social life is much less booze-heavy than it used to be. I really think the key is not "do this" or "do that," It's "build systems and habits that make it easy to do the 'right' thing."
posted by Tomorrowful at 5:20 AM on February 8 [3 favorites]
A useful mindset may be to commit to process goals than result goals. Instead of saying "I'm going to run a half hour 5k by the end of year", commit to running 2x a week for 12 weeks with permission to take a couple weeks off due to being busy or just not feeling it or whatever. You can better tailor your routine to your body's response to it and stave off the disappointment and motivation loss of not meeting arbitrary fitness goals.
For me, finding an activity that I didn't have to 'push through' by myself was key; what worked for a long period was a peloton-style exercise bike with coached classes. This removed the added burden to be my own cheerleader, and was convenient enough that I could hop on the bike if I had a free half hour, and also impactful enough to make a difference with minimal time commitment.
posted by sid at 5:44 AM on February 8 [2 favorites]
For me, finding an activity that I didn't have to 'push through' by myself was key; what worked for a long period was a peloton-style exercise bike with coached classes. This removed the added burden to be my own cheerleader, and was convenient enough that I could hop on the bike if I had a free half hour, and also impactful enough to make a difference with minimal time commitment.
posted by sid at 5:44 AM on February 8 [2 favorites]
I know many middle-aged guys who got into the best shape of their lives adult* lives in 2020-2021. COVID work from home suddenly added a huge amount of free time and flexible time to their calendars to facilitate exercise and sport. A ton more walking, more golf, more tennis, dusting off the home gym. Going from 15+ restaurant meals a week to one or two a week hugely improved diets without any special effort. Quite a few seemed to have stuck with it.
posted by MattD at 6:48 AM on February 8 [1 favorite]
posted by MattD at 6:48 AM on February 8 [1 favorite]
First 6-9 months of the pandemic I dropped 40-50 pounds. I attributed it to doing much more exercise...I'd often walk before work, maybe some at lunch and then definitely running after lunch (I'm a voracious podcast consumer so I am always looking for activities I can do while listening).
Couple the above with me being home where I had easy access to my coffee pot where I drank copious amounts throughout the day...caffeine is an appetite suppressant. Since I wasn't eating at the work cafeteria or restaurants I was more encouraged to eat what I needed rather than finishing everything.
Also since we were not going out/socializing with people my alcohol consumption when way down as well which reduced my caloric intake.
posted by mmascolino at 7:02 AM on February 8
Couple the above with me being home where I had easy access to my coffee pot where I drank copious amounts throughout the day...caffeine is an appetite suppressant. Since I wasn't eating at the work cafeteria or restaurants I was more encouraged to eat what I needed rather than finishing everything.
Also since we were not going out/socializing with people my alcohol consumption when way down as well which reduced my caloric intake.
posted by mmascolino at 7:02 AM on February 8
was stationed in Malaysia for some months last year, and, being away from home and family I had more free time. I have never been a gym person, and had tried “couchTo5K” earlier with good success (Zombies! Run) but neither the hotel treadmill nor the 30+ degree sidewalks appealed to me. Found the r/bodyweightfitness subreddit and tried their 14 day primer and it was approachable and “easy”. I could do it! I was also “kind” to myself and accepted the limits I had (can’t do pushups from the floor, so I found a chair). The primer also teaches to listen to yourself, don’t be hard on yourself, build what you can to the best of your current abilities. I kept this habit going throughout my stay abroad and now, back at home, I still workout 3x a week following the progression program outlined. It’s now been 10 months and from pushups on a chair and a lot of heavy breathing to 3 sets of pullups and 3 sets of pike pushups (among other exercises). I can see and feel the progress. I feel comfortable with my rate of progress and have not had a single thought of stopping. I am motivated to stick with this.
posted by alchemist at 7:16 AM on February 8 [2 favorites]
posted by alchemist at 7:16 AM on February 8 [2 favorites]
I was thinking about this during my workout yesterday and realized I should have included this, which I read somewhere: The bad news is that the process of getting fitter is almost always slower than you expect, but the good news is that it almost always lasts longer than you expect. You certainly can make significant progress in a few months, especially if you haven't been particularly active, but you won't be anywhere close to your potential. That will take several years, at a minimum. But that means that you can be in the best shape of your life next year, and then do it again the following year - if you're wiling to do it consistently, week after week, month after month, year after year.
posted by Mr.Know-it-some at 8:07 AM on February 8
posted by Mr.Know-it-some at 8:07 AM on February 8
Okay, this is me. I'm in my early 40s. I started doing crossfit-ish classes 3-4 mornings/week about 6 months ago, and have very quickly seen huge gains in both the amount of weight I can lift and visible muscles in my arms and back.
I just got stubborn and intense, and I found a gym that was as convenient as I could handle - 6am classes a half mile walk from my home. I find it helpful to go early in the morning before my brain wakes up enough to remind me that I don't want to do this.
It also helps that the crossfit-ish approach is very focused on scaling each movement to where you're at, so you can do a class with people who have a wide range of abilities and make modifications to keep everyone feeling like they're in it together without someone (me!) feeling like the pathetic newbie constantly holding everyone back or being left out.
My kid is very proud of me getting stronger, which also really helps a lot.
I've also become a person who weighs every gram of protein to make sure I'm getting enough. See above re stubborn and intense.
posted by 168 at 9:18 AM on February 8 [2 favorites]
I just got stubborn and intense, and I found a gym that was as convenient as I could handle - 6am classes a half mile walk from my home. I find it helpful to go early in the morning before my brain wakes up enough to remind me that I don't want to do this.
It also helps that the crossfit-ish approach is very focused on scaling each movement to where you're at, so you can do a class with people who have a wide range of abilities and make modifications to keep everyone feeling like they're in it together without someone (me!) feeling like the pathetic newbie constantly holding everyone back or being left out.
My kid is very proud of me getting stronger, which also really helps a lot.
I've also become a person who weighs every gram of protein to make sure I'm getting enough. See above re stubborn and intense.
posted by 168 at 9:18 AM on February 8 [2 favorites]
Oh my goodness, I know so many people who this applies to, and well beyond their 40s. I work at a gym and get to see people in their 60s, 70s, 80s, and a few in their 90s who were inspired by one thing or another to come in and improve their health. One woman has started lifting weights because she wants to be able to lift her grandkids, many have come in on their doctors' advice, some are retired and have the time now, some are there for the social classes like water fitness, and then on my god there's the cult of pickleball. I didn't know them when they were younger and I'm sure some were fit at some other point in their lives, but for many of them it's been decades.
I got in the best shape of my life in my late 40s / early 50s by yes, not being in shape earlier, and by finding a sport I love. I now do other things to support that sport: I lift weights to be stronger, I prioritize sleep, I eat a vegetable occasionally, etc.
posted by The corpse in the library at 3:58 PM on February 8 [4 favorites]
I got in the best shape of my life in my late 40s / early 50s by yes, not being in shape earlier, and by finding a sport I love. I now do other things to support that sport: I lift weights to be stronger, I prioritize sleep, I eat a vegetable occasionally, etc.
posted by The corpse in the library at 3:58 PM on February 8 [4 favorites]
I got in the best shape of my life in my late 40s largely because my brother took a photo of me from behind when were touring around the Cadbury factory in Birmingham, England (said tour did me no favours!) and I was shocked by what I saw. I started cycling every weekday and ran every second day using the Couch 2 5K mp3s to get started. I lost about 40-50lbs by counting calories using Livestrong's Daily Plate (i think that was what it was called). I set my activity level to sedentary and tracked all my movement. I was scrupulously honest in my counting and tracking. The relationship between cal counting and weight loss over two years tracked exactly despite all the people who will tell you otherwise. I however paid no attention to macros or healthy food consumption. My biggest secret to training is to always progress slower than I want to. Serious injury can demotivate you and undo your gains much faster than accelerated progress can build them so my main goal is avoiding injury at almost all costs.
I backslid a lot in my 50s despite running a marathon largely because America is a very different food environment from the UK and now thanks to aging I have a bunch of health issues that require attention not only to losing weight but also to the contents of my diet. The battle begins anew. Once more unto the breach, dear friends, once more.
posted by srboisvert at 1:20 PM on February 10 [3 favorites]
I backslid a lot in my 50s despite running a marathon largely because America is a very different food environment from the UK and now thanks to aging I have a bunch of health issues that require attention not only to losing weight but also to the contents of my diet. The battle begins anew. Once more unto the breach, dear friends, once more.
posted by srboisvert at 1:20 PM on February 10 [3 favorites]
Mod note: [btw, this thread has been added to the sidebar and Best Of blog!]
posted by taz (staff) at 3:00 AM on February 13
posted by taz (staff) at 3:00 AM on February 13
I am 57. I started like ten years ago with the 7 minute workout. That gets you off your ass. After a couple months of learning how to do the exercises right, finding them hard, then finding them easy, then I added the burpee challenge.
The first day, do one burpee. Stand up. Squat down. Put your palms on the floor. Stretch your legs out behind you. Do as much of a push-up as you can. Pull your legs back in. Stand up. Jump (do a jumping jack if you can). That's one. One burpee. Ah-ah-ahh.
The next day do two. Just do your best. Squat down more quickly. Bounce your legs back in one movement. Do a real push-up. Jump right from squatting into the air. Make it one continuous movement.
After three months you're doing a hundred burpees a day. You don't have to do them all at once, do ten every hour, for example. You are kicking your own ass.
I personally don't like exercising, I don't get endorphins. It's just a chore. A really important one, though. I get my aerobic minutes in these days by doing my reps in front of the TV, watching 20-30 minute chunks of low key interesting series. Enough to distract me from the workout but not too intense to make me want to stop exercising just to watch.
Oh, I also live on the 9th floor and I never use the elevator. That helps a lot too.
posted by seanmpuckett at 6:42 AM on February 13 [1 favorite]
The first day, do one burpee. Stand up. Squat down. Put your palms on the floor. Stretch your legs out behind you. Do as much of a push-up as you can. Pull your legs back in. Stand up. Jump (do a jumping jack if you can). That's one. One burpee. Ah-ah-ahh.
The next day do two. Just do your best. Squat down more quickly. Bounce your legs back in one movement. Do a real push-up. Jump right from squatting into the air. Make it one continuous movement.
After three months you're doing a hundred burpees a day. You don't have to do them all at once, do ten every hour, for example. You are kicking your own ass.
I personally don't like exercising, I don't get endorphins. It's just a chore. A really important one, though. I get my aerobic minutes in these days by doing my reps in front of the TV, watching 20-30 minute chunks of low key interesting series. Enough to distract me from the workout but not too intense to make me want to stop exercising just to watch.
Oh, I also live on the 9th floor and I never use the elevator. That helps a lot too.
posted by seanmpuckett at 6:42 AM on February 13 [1 favorite]
I was definitely in my best shape in my forties, but I don't feel like I have any secret. Just gradually and patiently increase your training load, either in volume or intensity. Be alert to injury.
You definitely need to do training not exercise: systematically improve, not flutter from fad to fad.
Whatever you're focussing on, try to bank the "noob gains" from a bit of the other stuff. E.g. I'm focussed on running, but I do a bit of weight training, a bit of stretching/mobility, a bit of plyometrics. You can get great benefit from doing just a little bit of something rather than nothing at all. That helps your general health and makes you more resilient.
I found the books "Running Until You're 100" by Jeff Galloway and "Fast After Fifty" by Joe Friel pretty helpful.
posted by TheophileEscargot at 6:52 AM on February 13 [1 favorite]
You definitely need to do training not exercise: systematically improve, not flutter from fad to fad.
Whatever you're focussing on, try to bank the "noob gains" from a bit of the other stuff. E.g. I'm focussed on running, but I do a bit of weight training, a bit of stretching/mobility, a bit of plyometrics. You can get great benefit from doing just a little bit of something rather than nothing at all. That helps your general health and makes you more resilient.
I found the books "Running Until You're 100" by Jeff Galloway and "Fast After Fifty" by Joe Friel pretty helpful.
posted by TheophileEscargot at 6:52 AM on February 13 [1 favorite]
I like to change it up:
* At 18, I was weightlifting a lot. I'll never lift that much weight again. I was doing serious damage to my shoulders, and I would now consider myself to be on the high side for weight, for me.
* At 20, I was a college fencer. I was farther toward excellence in a sport than I'll ever have been, but I was doing serious damage to my back and starting to feel it.
* At 30, I was doing a ton of martial arts, which was really good for my back. I was arguably in the best all-around shape I'll ever be in, and certainly the best at punching things.
* At 40, I was biking a lot and probably in better cardio shape than at any other time in my life.
* At 47, I'm reffing roller derby. I can't lift or fence or punch or bike as well as I used to. But I can skate rings around my earlier selves, and I've probably got better balance than I ever have.
I'm glad I'm doing new things, and I'm fine with giving up the old ones. I hope I have at least one or two new things left in me.
posted by gurple at 10:07 PM on February 13 [1 favorite]
* At 18, I was weightlifting a lot. I'll never lift that much weight again. I was doing serious damage to my shoulders, and I would now consider myself to be on the high side for weight, for me.
* At 20, I was a college fencer. I was farther toward excellence in a sport than I'll ever have been, but I was doing serious damage to my back and starting to feel it.
* At 30, I was doing a ton of martial arts, which was really good for my back. I was arguably in the best all-around shape I'll ever be in, and certainly the best at punching things.
* At 40, I was biking a lot and probably in better cardio shape than at any other time in my life.
* At 47, I'm reffing roller derby. I can't lift or fence or punch or bike as well as I used to. But I can skate rings around my earlier selves, and I've probably got better balance than I ever have.
I'm glad I'm doing new things, and I'm fine with giving up the old ones. I hope I have at least one or two new things left in me.
posted by gurple at 10:07 PM on February 13 [1 favorite]
Way late to the party here, but for anyone who straggles in from the rail:
Two years ago I had a choice to make. I had torn my rotator cuff (a set of four tendons, in my right shoulder), badly. One tendon clean through, another most of the way. My arm was functional for most things, but forget about lifting anything heavy or throwing a baseball with my sons.
I was 55. The surgeon said, basically, eh, you could do this or not. A friend said, why accept that you have to live the next 20-plus years (I hope) with limitations. I did the surgery (with a different surgeon who was more positive about things).
Rehab started with flexibility exercises and eventually required light weightlifting. I know my way around a gym, from being a decent HS soccer player and wrestler way back when (a top JV player / varsity benchwarmer). But it had been a while. And I don't have the money for a coach or even a very fancy gym.
Solution: I went to the library and found a couple of good books on weightlifting, by people with real credentials, with photos and step-by-step guidance on how to do lifts effectively and *safely* -- which is crucial; I hurt my back seriously on deadlifts years ago.
I started going to a nearby Planet Fitness (cheesy, sure, but very few muscleheads and only $10 *a month*) every other day. Eventually one of my teenagers joined me. Having a partner is great for motivation.
About 18 months of consistent lifting and I'm much stronger than I was as HS athlete or even when I lifted in college. I'm forbidden by my surgeon from doing overhead presses, but I can bench 180 now, which is well over my body weight. Rowing-style lifts and combo lifts like high pulls are great. I'm stronger, I look better and -- this is important -- done right, weightlifting has some cardio benefit, too. I used to be gasping at the end of my second and third sets. No more. And I've dropped about five pounds while building muscle.
With the added strength and continued flexibility exercises, I'm optimistic about getting back to biking and/or running. The latter is a challenge for me -- one, it bores me, and two, I've torn my gastrocnemus muscle (the big calf muscle) three times now, and each time it seems to get tighter (despite a few years of yoga for recovery). I'm open to suggestions there. And with the teenagers soon off to college I'll have time for the long rides and hikes I used to do.
Good luck, all!
posted by martin q blank at 8:03 AM on February 14
Two years ago I had a choice to make. I had torn my rotator cuff (a set of four tendons, in my right shoulder), badly. One tendon clean through, another most of the way. My arm was functional for most things, but forget about lifting anything heavy or throwing a baseball with my sons.
I was 55. The surgeon said, basically, eh, you could do this or not. A friend said, why accept that you have to live the next 20-plus years (I hope) with limitations. I did the surgery (with a different surgeon who was more positive about things).
Rehab started with flexibility exercises and eventually required light weightlifting. I know my way around a gym, from being a decent HS soccer player and wrestler way back when (a top JV player / varsity benchwarmer). But it had been a while. And I don't have the money for a coach or even a very fancy gym.
Solution: I went to the library and found a couple of good books on weightlifting, by people with real credentials, with photos and step-by-step guidance on how to do lifts effectively and *safely* -- which is crucial; I hurt my back seriously on deadlifts years ago.
I started going to a nearby Planet Fitness (cheesy, sure, but very few muscleheads and only $10 *a month*) every other day. Eventually one of my teenagers joined me. Having a partner is great for motivation.
About 18 months of consistent lifting and I'm much stronger than I was as HS athlete or even when I lifted in college. I'm forbidden by my surgeon from doing overhead presses, but I can bench 180 now, which is well over my body weight. Rowing-style lifts and combo lifts like high pulls are great. I'm stronger, I look better and -- this is important -- done right, weightlifting has some cardio benefit, too. I used to be gasping at the end of my second and third sets. No more. And I've dropped about five pounds while building muscle.
With the added strength and continued flexibility exercises, I'm optimistic about getting back to biking and/or running. The latter is a challenge for me -- one, it bores me, and two, I've torn my gastrocnemus muscle (the big calf muscle) three times now, and each time it seems to get tighter (despite a few years of yoga for recovery). I'm open to suggestions there. And with the teenagers soon off to college I'll have time for the long rides and hikes I used to do.
Good luck, all!
posted by martin q blank at 8:03 AM on February 14
I'm a bit younger here, but I wanted to add another set of possibilities to the thread. I have seen a LOT of folks 40+ get into the "best shape of their lives" through my time in circus, pole, aerial, and gymnastic arts. Many people I've seen who come in as adult beginners have never been active before in their lives, or they simply don't "click" with more typical fitness activities like running or lifting weights.
It can definitely be a really steep learning curve depending on the discipline, but I've found most adult-oriented coaches in these spaces to be incredibly welcoming and thoughtful in making progressions that are not only physically challenging but also fun.
Plenty of folks, myself included, start as adults without the ability to do a single pushup or touch their toes. Some of the best dancers and teachers I've had started contortion, pole, or aerial in their 40's or 50's. Every week I see a bunch of adults at a local gymnastics center learning cartwheels, handstands, and even flips -- and I'd say about half are 40+.
Just wanted to add this here because it's a set of ridiculously fun activities that so many older adults prematurely count themselves out of, or immediately think is impossible, because of their age and/or lack of athletic experience.
posted by miniraptor at 10:54 AM on February 14 [1 favorite]
It can definitely be a really steep learning curve depending on the discipline, but I've found most adult-oriented coaches in these spaces to be incredibly welcoming and thoughtful in making progressions that are not only physically challenging but also fun.
Plenty of folks, myself included, start as adults without the ability to do a single pushup or touch their toes. Some of the best dancers and teachers I've had started contortion, pole, or aerial in their 40's or 50's. Every week I see a bunch of adults at a local gymnastics center learning cartwheels, handstands, and even flips -- and I'd say about half are 40+.
Just wanted to add this here because it's a set of ridiculously fun activities that so many older adults prematurely count themselves out of, or immediately think is impossible, because of their age and/or lack of athletic experience.
posted by miniraptor at 10:54 AM on February 14 [1 favorite]
I decided in my 40s to *commit time every single day* to exercise. At least 30 minutes intense, but preferably at least an hour. My default is a run but if I'm tired I'll walk, or for variety I'll ride a bike, swim, play Ultimate Frisbee, or hit the family rowing machine (I'll talk up the rowing machine as being very binge-TV friendly - I rewatched GoT on a rowing machine last year). Very occasionally I don't get my daily exercise - the day gets out of control, I'm busy with other people, I mess up the weather forecast - but I scold myself for it.
But the *commit time every day* was the thing.
posted by jjderooy at 1:38 PM on February 14 [3 favorites]
But the *commit time every day* was the thing.
posted by jjderooy at 1:38 PM on February 14 [3 favorites]
Well, honestly, I just tried. Seriously, I gave it a shot. I'm just about 55. 17 years ago, before my kids were born, I was into running daily. 3-6 miles every day. I got in pretty good shape. Then, I took my eye off the ball. I got into a super sedentary lifestyle. Drank way too much. Just a mess.
I quit drinking when I was 48. Two years later, my wife convinced me to try Orange Theory, the gym that she belonged to. I took, what I referred to as, a "Costanza". In an episode of the show Seinfeld, George Costanza begins doing the exact opposite of his initial reaction. He tells the truth, for example, when he would normally just lie. So, I said yes and gave it a try.
It has worked for me because the classes are 1 hour. In that hour, you transition from a treadmill, to a rower, to the floor for body weight exercises. It is efficient. I am not waiting for a piece of equipment to become available. I am not modifying a workout because I cannot gain access to a piece of equipment. I have a scheduled window and get a really good workout. I just ran 4 miles, last weekend, for the first time in 17 years. It felt great!
Additionally, the adage "You cannot outrun the plate" is true. Less food but higher quality food has worked for me.
I'd like to enjoy the rest of my life.
posted by zerobyproxy at 12:15 PM on February 16
I quit drinking when I was 48. Two years later, my wife convinced me to try Orange Theory, the gym that she belonged to. I took, what I referred to as, a "Costanza". In an episode of the show Seinfeld, George Costanza begins doing the exact opposite of his initial reaction. He tells the truth, for example, when he would normally just lie. So, I said yes and gave it a try.
It has worked for me because the classes are 1 hour. In that hour, you transition from a treadmill, to a rower, to the floor for body weight exercises. It is efficient. I am not waiting for a piece of equipment to become available. I am not modifying a workout because I cannot gain access to a piece of equipment. I have a scheduled window and get a really good workout. I just ran 4 miles, last weekend, for the first time in 17 years. It felt great!
Additionally, the adage "You cannot outrun the plate" is true. Less food but higher quality food has worked for me.
I'd like to enjoy the rest of my life.
posted by zerobyproxy at 12:15 PM on February 16
you can get in incredible shape aerobically and anaerobically through running. The thing you have to keep in mind is not to go too hard and not too easy. Do it at a level that you are sore occasionally but not wiped out and it will slowly build. Just don't go overboard and withing a few months you will find yourself gaining fitness.
If you are a bit overweight you might want to consider higher quality foods and slight caloric restriction for a bit. that helped me drop some fat.
posted by tarvuz at 2:12 PM on February 20
If you are a bit overweight you might want to consider higher quality foods and slight caloric restriction for a bit. that helped me drop some fat.
posted by tarvuz at 2:12 PM on February 20
« Older Where do I search for ~month long rental for a... | Reduce my anxiety with hopefully unnecessary tips... Newer »
You are not logged in, either login or create an account to post comments
So for me that meant I was super sedentary, and knew I needed to do something, but no form of exercise seemed doable...except ice skating sounded fun. So I went once. I went again. Very short sessions and they knocked me out. I signed up for an adult beginner group lesson. Sometimes that group 30-minute lesson exhausted me to the point where I might almost faint. I frequently needed to stop and rest. But I kept going to that lesson + maybe one practice session per week. When that series ended, I signed up again. I started adding a private lesson now and again, then regularly. All of that took at least 1 year, probably more like 18 months. The babiest of baby steps.
Around year two I was feeling quite a bit stronger. I could get through a whole private lesson without resting. A women I'd met at the rink suggested I come check out her gym. Because I was no longer at zero-level of fitness, I thought it sounded...fun? Well at least it sounded like it might make my skating stronger. So I went once, and then I joined on a limited membership of only 2 classes per week. Then maybe six months later I went up to a membership that allowed unlimited classes. I introduced myself to some small dumbbells. Months went by. I introduced myself to larger dumbbells. At some point I said hello to a barbell with no added weight, which was just amazing.
Covid happened, and I kept it up via remote classes + dumbbells. Eventually went back to the gym, really noticed I was visibly stronger. Tripped in the gym and broke my ankle, but realized there's a lot of ways to exercise while recovering from a broken ankle. Kept on going with barbells.
Skipping ahead: now I can squat 175 pounds and deadlift 185 and overhead press 70 and chest press 105. I'm 56 years old and I'm demonstrably in the best shape of my life. Those are my successes. My challenges are that time is flying and I'm getting older, and yes all of this is harder for me than it is for the 20- and 30-somethings in the gym. It's a challenge to turn off that voice in my head that says I don't belong there, or I'm still too old and too fat and too weak to accomplish more. I try really hard to ignore that voice. Careful lifting seems like a really safe activity. Safer than ice skating, actually, which I eventually dropped. (Just couldn't get back into the vibe after Covid, plus skating is hella expensive as a hobby, and I'd injured myself a few times and wasn't really in the mood to fall anymore, which is part of the process.)
The best thing about weightlifting is that it can be extremely objective: Last year I lifted X, this year I can lift X+Y. Progress!
Everything I wrote above has taken about 6 years. Baby steps. Slow and steady.
posted by BlahLaLa at 1:20 PM on February 7 [78 favorites]