Easing into 57 year old fitness
February 8, 2018 7:33 PM Subscribe
I could use some suggestions about getting myself stronger and fitter... without taking myself the wrong direction.
So 2017 was a nasty little year for me. I fell in January and broke ribs, my shoulder blade, and punctured a lung. Painful and traumatic. I’ve worked back to, say, 85%. In the summer I golfed. I ride road bike when the weather permits. And I’ve been skiing this winter. None of those things particularly well... but they are fun.
Sounds active and fit, but the problem is my overall strength and fitness are not great. I come home from skiing hurting...OK, I’m 57 so that’s to be expected to a degree... but I don’t feel strong skiing, balance is mediocre, frankly it can be exhausting. Same with other activities. I can do these things but often feel worse off for it.
So.... I feel I need to GENTLY build my core strength, flexibility and fitness. I’m not much for group classes. Not interested in yoga. Stretching yes. I’ve done irregular weights. Personal trainer probably too expensive.
I have problems being consistent and staying motivated (who doesn’t?). 6 or 7 years ago I went from couch to triathlons, but still with the same lack of core fitness. This time I’d like to do it right, but don’t know where to start. My injuries took a lot out of me physically and mentally. I’d like to move beyond.
Any advice would be most welcome.
So 2017 was a nasty little year for me. I fell in January and broke ribs, my shoulder blade, and punctured a lung. Painful and traumatic. I’ve worked back to, say, 85%. In the summer I golfed. I ride road bike when the weather permits. And I’ve been skiing this winter. None of those things particularly well... but they are fun.
Sounds active and fit, but the problem is my overall strength and fitness are not great. I come home from skiing hurting...OK, I’m 57 so that’s to be expected to a degree... but I don’t feel strong skiing, balance is mediocre, frankly it can be exhausting. Same with other activities. I can do these things but often feel worse off for it.
So.... I feel I need to GENTLY build my core strength, flexibility and fitness. I’m not much for group classes. Not interested in yoga. Stretching yes. I’ve done irregular weights. Personal trainer probably too expensive.
I have problems being consistent and staying motivated (who doesn’t?). 6 or 7 years ago I went from couch to triathlons, but still with the same lack of core fitness. This time I’d like to do it right, but don’t know where to start. My injuries took a lot out of me physically and mentally. I’d like to move beyond.
Any advice would be most welcome.
Is there a pool near you? Swimming is great for your core, flexibility, and gentle on the body. It’s more ‘sports-y’ than yoga and requires no group participation. Judging from the regulars at my local pool, it seems to be very popular with your age group (50 and beyond). You can be as competitive about it as you like.
I’ve always enjoyed the movement on its own merit but you could also listen to music/podcasts while in the pool, if that improves your motivation.
posted by The Toad at 8:29 PM on February 8, 2018
I’ve always enjoyed the movement on its own merit but you could also listen to music/podcasts while in the pool, if that improves your motivation.
posted by The Toad at 8:29 PM on February 8, 2018
Rowing? Like real rowing, on a lake or something? The local rowing club where I live has members of every age.
posted by kerf at 9:03 PM on February 8, 2018
posted by kerf at 9:03 PM on February 8, 2018
Personally I would suggest doing a beginning yoga class one day a week and maybe 1 or 2 cardio classes. Treat them as social events for the first couple of years (we are thinking long term here). I started a fitness process when I was 55 (many years ago) in order to learn snow boarding with my children. Stamina comes back but it will seem ungodly slow in returning - thus the social aspect of gym time. You can always remember this: There are many hours lost that you will regret but none of them are hours you spent at the gym.
posted by ptm at 10:17 PM on February 8, 2018 [1 favorite]
posted by ptm at 10:17 PM on February 8, 2018 [1 favorite]
Swim! Swim! Swim!
This 46-yo discovered it last year and it’s changed my life!! It’s the only exercise in my entire life that I’ve ever looked forward to. Gentle enough for my achey joints. Cardio enough to keep me winded. But I’m never over-heating like “regular” exercise. And learning new strokes and tricks keeps my brain interested and active. This week I’ve been working on the end-of-lane flip and push-off. Fun!
Honestly, if I swim in the am, I have to talk myself out of swimming again in the evening because like... I do have other things I need to do. But it’s so hard sometimes.
posted by greermahoney at 11:57 PM on February 8, 2018
This 46-yo discovered it last year and it’s changed my life!! It’s the only exercise in my entire life that I’ve ever looked forward to. Gentle enough for my achey joints. Cardio enough to keep me winded. But I’m never over-heating like “regular” exercise. And learning new strokes and tricks keeps my brain interested and active. This week I’ve been working on the end-of-lane flip and push-off. Fun!
Honestly, if I swim in the am, I have to talk myself out of swimming again in the evening because like... I do have other things I need to do. But it’s so hard sometimes.
posted by greermahoney at 11:57 PM on February 8, 2018
I am a runner of novice level (at 5K and working towards 10K), and i realised that if I wanted to get more out of "fitness" I needed to do a bit more than just run, I needed to get my body in better shape to be able to run better (self-enhancing cycle). I, however, am not the "workout at the gym" type, nor, due to motivational issues, am I the "jump 100% into an hour long workout every non-running day" type. I have to, for lack of a better phrase, get to a place where I need to accept that this is what I am doing now, and then it just becomes a part of my routine. So, with that too-long preamble (sorry) I found that taking either 11 mins or 6 mins every morning (1 of the 2 following videos) I could easily incorporate Pascal Dobert's "Nike Strength Workout for Runners" into my morning routine (https://www.runnersworld.com/workouts/nikes-strength-workout-for-runners).
Now, I am at the point where either Part 1 or Part 2 of the above is also "part of what I do every morning", and with the consistency of about a year now I have definitely noticed results in better runs, but also muscle tone and core strength. I deliberately do not weigh, body scan, nor (haha) flex every week nor every month, but every 3 months and I then have a smile at the results :) hope this helps.
posted by alchemist at 12:59 AM on February 9, 2018
Now, I am at the point where either Part 1 or Part 2 of the above is also "part of what I do every morning", and with the consistency of about a year now I have definitely noticed results in better runs, but also muscle tone and core strength. I deliberately do not weigh, body scan, nor (haha) flex every week nor every month, but every 3 months and I then have a smile at the results :) hope this helps.
posted by alchemist at 12:59 AM on February 9, 2018
Swimming, and if you're enjoying yoga, definitely give pilates a shot too. I lean slightly towards pilates - it radically transformed my posture and undoubtedly saved me from doing gradual damage to my body, but I've certainly had some yoga teachers I've gotten more out of than some pilates teaches - can't hurt to try both. Good luck with it all!
posted by ominous_paws at 3:07 AM on February 9, 2018
posted by ominous_paws at 3:07 AM on February 9, 2018
Do you have access to a gym with classes? I really like Les Mills BodyPump classes for strength training that can start at any level and grow with you with the guidance of an instructor. Each class goes through 8 different tracks in the same order, focusing on traditional strength moves (squats, chest press, deadlifts, triceps, biceps, lunges, shoulders, core), but with light weights at high repetitions. It's a good balance of strengthening and cardio, and each class is 55 minutes. You can just use body weight at first for squats and lunges, and there are gentler accommodations for pushups, etc. I'm a bit younger than you, but have eased into upping my weights for the class and after years have just gone to squatting 40 pounds (but we do about 200 squat reps per class). I started with just body weight.
posted by shortyJBot at 4:27 AM on February 9, 2018
posted by shortyJBot at 4:27 AM on February 9, 2018
2017 was a rough year for me - though not as hairy as your year! - and I lost a lot of ground with my strength and fitness. I found an independent personal trainer who works a lot with people who've had health issues and need someone with more knowledge and experience than a lot of the gym trainers I've dealt with. I couldn't afford to see her twice a week for an hour or anything like that, but I can do afford a week for 30 minutes. The plan is to work up to supplementing my sessions with her with 2-3 additional sessions at the gym, using the information I'm getting from working with her. If I couldn't afford that I might have asked for a one-time consultation to have her walk me through some exercises and give me some recommendations on what to work on, what to be careful with, etc.
So I wouldn't rule out a personal trainer as too expensive without calling around, visiting some studios and talking to people.
posted by bunderful at 5:46 AM on February 9, 2018
So I wouldn't rule out a personal trainer as too expensive without calling around, visiting some studios and talking to people.
posted by bunderful at 5:46 AM on February 9, 2018
Does your insurance cover physiotherapy and could you get a referral from your primary care physician? Because I'm doing physio after an injury and it is a revelation. They are experts in rebuilding the skills you need. I don't know if you had physio after your injury but it's okay to go back and say "hey this experience also made this harder."
posted by warriorqueen at 6:33 AM on February 9, 2018 [1 favorite]
posted by warriorqueen at 6:33 AM on February 9, 2018 [1 favorite]
I'm 51. I was diagnosed with knee arthritis shortly after my seventh marathon. It wasn't unexpected, my Mother has severe osteoarthritis. Treatment has been positive. Coming back from injury is challenging.
Quite a few of my ski buddies are in their late 50s and early 60s. A legendary member of my ski club is still going on multi-day trip in his early 90s (he does yoga very consistently). Pain and soreness after a day of skiing is not a given and you are right to be looking at ways to improve core strength.
There's a lot of good advice here. Here's what I have found helpful. I had a physio who gave me strengthening exercises. That helped a lot. I have a full body weight routine I aim to do twice a week. I used my library card to check out a bunch of exercise videos and then bought a set of videos that worked for me. In my case, I reallly like stretching along with basketball player Kevin Love.
posted by TORunner at 6:54 AM on February 9, 2018
Quite a few of my ski buddies are in their late 50s and early 60s. A legendary member of my ski club is still going on multi-day trip in his early 90s (he does yoga very consistently). Pain and soreness after a day of skiing is not a given and you are right to be looking at ways to improve core strength.
There's a lot of good advice here. Here's what I have found helpful. I had a physio who gave me strengthening exercises. That helped a lot. I have a full body weight routine I aim to do twice a week. I used my library card to check out a bunch of exercise videos and then bought a set of videos that worked for me. In my case, I reallly like stretching along with basketball player Kevin Love.
posted by TORunner at 6:54 AM on February 9, 2018
I slipped on the ice during a run in December 2016 and injured many muscles, including the adductors on my left leg. My physical therapist gave me a series of exercises to strengthen my core and stabilizing muscles, which I do a couple times a week, along with a few basic bodyweight exercises. I'll echo the advice to see a physical therapist. My insurance paid for up to ten sessions but I ended up needing only four.
posted by brianogilvie at 7:07 AM on February 9, 2018 [2 favorites]
posted by brianogilvie at 7:07 AM on February 9, 2018 [2 favorites]
Nthing swimming. I'm 53 and had to give up running a few years ago after back surgery and lately have taken to swimming laps at the local Y in the mornings a few days a week. It kicks my ass in a good way and gives me that feeling that I used to get after a five mile run.
posted by octothorpe at 7:10 AM on February 9, 2018
posted by octothorpe at 7:10 AM on February 9, 2018
I agree with the above recommendations to see if your insurance will pay for some physical therapy. A good physical therapist will teach you exercises that will do exactly what you're looking for.
Personal training with someone with a background in physical therapy is also great. You don't have to see them every week, or even every month. I have a personal trainer who's also a physical therapist, and I started with about four sessions to learn a routine, and then didn't see her for several months, and now I see her about once a month whenever I have some questions, a new ache pops up, or I'm just bored and want something new to do.
Basically, I can't overemphasize how helpful it is to have someone knowledgeable custom-tailor exercises to whatever your weaknesses may be. If you can afford it, it's totally worth it.
posted by crLLC at 7:15 AM on February 9, 2018
Personal training with someone with a background in physical therapy is also great. You don't have to see them every week, or even every month. I have a personal trainer who's also a physical therapist, and I started with about four sessions to learn a routine, and then didn't see her for several months, and now I see her about once a month whenever I have some questions, a new ache pops up, or I'm just bored and want something new to do.
Basically, I can't overemphasize how helpful it is to have someone knowledgeable custom-tailor exercises to whatever your weaknesses may be. If you can afford it, it's totally worth it.
posted by crLLC at 7:15 AM on February 9, 2018
You need a daily ritual that is fitness oriented. It can be as little as 15 minutes, just so you do it daily. You can keep kettlebells at home easily and they are a great workout without having to travel to a gym. There are plenty of body weight exercise routines you can find on Youtube. When I was bootstrapping my daily routine I would go to www.fitnessblender.com and choose a workout and follow along. Now I have my own routine and no longer feel like I need it. Second, you need to blend physical activity into your daily life. Use a standing desk if you can manage it, ride a bike on errands or to work, walk up stairs instead of the elevator.
Look for small gains in the long run, not big gains day to day. The more habitual your routine becomes the easier it is to maintain for the long term. Good luck!
posted by diode at 7:18 AM on February 9, 2018
Look for small gains in the long run, not big gains day to day. The more habitual your routine becomes the easier it is to maintain for the long term. Good luck!
posted by diode at 7:18 AM on February 9, 2018
Balance tends to degrade and bad balance causes falls. Yoga and dance are both good for improving balance. Participatory dancing is typically said to be the most effective exercise as you age, classes or social dances.
posted by theora55 at 12:23 PM on February 9, 2018
posted by theora55 at 12:23 PM on February 9, 2018
Walk, slowly at first, and then briskly, for at least 30 minutes a day, every day.
It's hard to get aerobic exercise this way if it is flat, but it's good for core strength.
Bring a walking stick if you have balance problems.
Curate walks of different lengths, grades, and routes for the pleasures that they can offer.
Consider using a step counter to help you with recording your progress.
Make sure your shoes are in good condition (no run-over heels), and pay attention to what your feet, ankles, knees, hips and back tell you, in terms of pain, and attend to it when it happens. For example, different shoes and heels can have a dramatic effect on knee and hip pain.
posted by the Real Dan at 12:53 PM on February 9, 2018 [1 favorite]
It's hard to get aerobic exercise this way if it is flat, but it's good for core strength.
Bring a walking stick if you have balance problems.
Curate walks of different lengths, grades, and routes for the pleasures that they can offer.
Consider using a step counter to help you with recording your progress.
Make sure your shoes are in good condition (no run-over heels), and pay attention to what your feet, ankles, knees, hips and back tell you, in terms of pain, and attend to it when it happens. For example, different shoes and heels can have a dramatic effect on knee and hip pain.
posted by the Real Dan at 12:53 PM on February 9, 2018 [1 favorite]
Response by poster: Great answers all, thank you! I hope they will benefit others like me.
posted by ecorrocio at 2:17 PM on February 9, 2018 [1 favorite]
posted by ecorrocio at 2:17 PM on February 9, 2018 [1 favorite]
This thread is closed to new comments.
I was disinterested in (even sarcastic about) yoga until 3 years ago, but gave it a shot when an 8-week session was offered for free at work, and now (after 2 additional 10-week sessions) I am almost ready to step up and pursue it on my own time. I enjoy the body-awareness, the calm, the meditative aspects of it, but also find it strengthens and opens up (if that makes sense) my abdomen and chest, stretches my quads out, and generally makes me feel good for a couple of days. I refuse to say namaste. I also say, give it a try.
posted by baseballpajamas at 8:03 PM on February 8, 2018 [4 favorites]