Exercise For Basic Maintenance As Age?
 

Okay, those of you who know about this stuff .

How would you specify an exercise regime for a person to do as they age, through “middle age” and into “yeah, old”. The purpose is to maintain a basic level of strength, mobility, flexibility, resistance to injury. Not trying to optimize for any particular activity, sport, or appearance.

Ideally a regime that doesn’t require machines.

Any kind (or brand :D ) of stretching and a bit of cardio. Doing exercises that wear out your body part just wear out your body parts. You have to pace the amount of strain you put on your body.

IMHO only.

The most important thing, as you age, is to work on those core muscles. Your back will thank you for it later.

IMO, exercise does not need to be strenuous. Better if it is not. Stretching is a big deal, which Zeke mentioned. Just range-of-motion stuff. Simply moving is helpful. Walking. I have always been intrigued by Tai Chi, but just have never adopted the practice. I really should just do that. Yoga is good. It incorporates physical, mental and spiritual. But I am not as drawn to Yoga as to Tai Chi. Tai Chi looks so fluid and calming. Yoga looks more intense. I don't need to be any more intense than I am.

Do this and everything will be fine. No seriously, it will fix what ails you and keep it from going off the rails again.

https://www.youtube.com/@ClassicalStretchbyEssentrics

Yoga or Pilates alternatively. Core strength, lean muscle mass and bone density are your concerns

If I cut my workouts to the bare minimum (and that day is coming, I'm already 60), I plan to do about 15 minutes of yoga and a couple of miles of running or walking. The yoga helps with core and upper body strength along with balance, walking for cardio, stamina, circulation.

Don't forget about balance.
static and dynamic, eyes open and closed.

I'm 64 and have been hiking/running and rock climbing in a gym for a few years, and it seems to be working very well. I do long hikes with a lot of vertical so I can climb mountains in the Sierra that are over 14,000 feet. It's strenuous, but I go slow and steady, and I think this will keep me going strong into my 80s and hopefully 90s. Some guy recently hiked to the top of Half Dome at 93. I want to beat that record in 30 years.

What I'm doing may not be considered basic maintenance, but you can scale it back to whatever level you like. The rock climbing keeps me strong and flexible, and it's fun, unlike weight lifting.

Walking. If you have issues with your joints?... Cycling (Stationary &/or out there on the road). Mow your own lawn and wash the car. Clean out the garage. Clean your house and do the windows. Catch up on any maintenance. Clear out the gutters.

Forget discipline. The most important thing is consistency. Aim to exercise every day. Don't set a time or how. Just do something everyday. Also cut the sugar and enjoy life. Go for a walk in town or check out your local mall but don't sit and have a creamy coffee (Cappuccino).

This last one might get me into trouble but... Don't hang out with old(er) people. Find an activity that attracts younger people and do that.

Pushups and walking will keep you pretty fit (looking and feeling good) as long as you do not eat far too much.

Slow sex. That's all you need.

Walking or biking are both great exercises as one gets older.

I'm 70 and bike an average of 20 miles every day the weather permits. If I skip a day or two, I feel lazy.
Gotta get the heart rate up...whatever you do.

I started running at 57 six years ago.
I started slow, now I run twice a week 10 K and 5 K

This is great advice !!!

Marv, To be clear... I meant "old thinking people". One of my best friend's 72 and he ain't slowing down anytime soon.

One of the main problems which reduces mobility as you age is muscle loss and strength loss so doctors are increasingly recommending strength training.

Additionally, muscles hold energy reserves which can provide anaerobic support to the heart in the event of a cardiac event.

One of the best exercises you can do is gardening. It has a broad range of exercises including core body strength and it has in-built targets for motivation, and keeps the mind active too.

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I have had a morning stretching a weight lifting routine for years. I haven't been doing it much lately because, frankly, it hasn't kept the clock from ticking away. I now have a back problem that causes too much pain for me to get through all the exercises.
So exercise if you want, it probably does some good, but it isn't a miracle cure for aging.

I have a mid 80 year old family friend that was riding 100++ miles on his bike regularly. He is a beast.

Me? Yoga, walk dog 1-2 times per day briskly. Dirtbike. Mountain Bike. Ski. Hike. Mow my lawn. Do my house chores.

I am more physical than most Americans, but I don’t have a routine outside of dog walking.

I think yoga is amazing. It works all the stuff I ignore and need to focus on. And, there was an 80 year old woman next to me last week who was ripped.

Who wouldn’t want to be ripped at 80?

Yoga and walking. Done. I add in cycling and paddleboarding in good weather and rowing on a machine in the winter.

You need some form of resistance training, in addition to the cardio. One of the simplest methods is working out with a kettle bell. Several companies make a variable weight kettle bell, and there are multiple videos on YouTube that you can follow. 15 minutes a day...as the kids say 'easy peasy'