Recommended exercise for the middle age?
 

Sup's post about gigging with a band got me thinking.

I'm 54 and getting random aches and pains that can be associated with hitting middle age.

My knees and feet are not in the best condition So running/jogging is right out!!! however I can walk up to maybe 5 miles without pain. Kinda jealous of you guys who can go on ten or twenty mile hikes.

I have a bike (so far the best exercise I get... but only once or twice a week on my day off) and a simple situp bench and some dumbbells... that were supposed to get used twice a week... but still procrastinating on that. :rolleyes:

So... would signing up for an exercise class help motivate me?

Low impact = Yoga, I'm confident enough in my manhood to try this... and women in leotards... could be worse.

Medium = there is a studio in town that does a kick-boxing routine (not one on one AFAIK) looks like punching and kicking the air... pretty much a manly dance workout... they have been around for about ten years so something good must be going on there.

High = Krav Maga, looks cool but anything that requires a cup and headgear seems like a bit much for these old bones.

So, what are you guys (and gals) doing to keep in shape?

Yes... I know... pear is a shape :p

Yoga is good, give pilates a shot too. I prefer the later.

Bike is great, make sure it fits you and it's setup right. No need to aggravate your knee issue.

Pool nearby? Hard to beat swimming for low impact workouts.

If you arent into going to a gym, the basic old school pushups, situps, lunges... works great too.

about your age..
I do at least 5 miles a day walking my dogs..
every day...no exceptions
+ I swim daily..
the lady does the dog stuff with me...
+ she does karate 2x week..
she competes now..
comes home blk & blue...
all grins..
just start & hang with it..
you will be amazed what just walking can do..

Rika

Swimming should be great, low impact exercise that shouldn't cause you any problems.

I rollerblade. As long as you don't fall, it's not a high impact activity, but can be great exercise. You can go as fast or slow as you like and work your way up. It won't do much for your upper body (although your back may feel it a bit).

I'd recommend checking out a few of the various "classes" at a YMCA or gym or something. Try some out, see what you like and what feels like it's working and not going to kill your knees.

Not that I do it...but I too vote for swimming.

I thought about it, but only one pool in this town, and it's not all that good.

Swimming.

So is "vote" coming up as bold and red for everyone or just me?

As we age, losing muscle mass/strength becomes increasingly an issue. Include some strength training to maintain your muscle. Not just cardio/aerobic.

I've been swimming a bit lately, I like it.

Other old-school stuff that is good includes jumping rope, burpies.

Flexibility is something else that we lose, so don't forget stretching, yoga, etc.

Swimming, bicycling, walking are great low impact sports, but at 57 I've discovered crossfit and love it!

What exercise? Anything that enjoy enough to do on a regular basis that gets your heart rate up and won't hurt so bad that you are doing damage to the body.
If you watch a lot of movies, how about a stationary bike in front of your TV?

Our YMCA has water aerobics, and all kinds of swimming (kids, families, adults).

The water aerobics classes are almost 100% women, with a focus on range of motion. The instructor stands at the side of the pool and demonstrates the motions, and you do whatever you feel comfortable doing, at your own pace. This is in the shallow end of the pool. I like to do this as a warm-up for swimming, which immediately follows the aerobics class.

There is also a deep-water aerobics class which involves similar motions, while treading water at the same time. I've never seen any men in that class..

:)

For the last 30 yrs I have been telling people how to cure low back pain so you can stay out of my office.....get more sex. This is not new thinking but a AMA Journal report.

Not only good for the back but good for other systems too, keeps the plumbing working better.

I never have had anyone tell me otherwise, so I assume it's good advise. It follows my other saying ... Use it or lose it.

Yoga works for me. Once you learn a variety of poses, you can perform some pose anywhere, anytime whether sitting, lying down or standing. Even walking.

Not here...so must be you.

Does anyone else find swimming as boring as I do?

+1 Yoga...

I agree completely. I see a lot of older folks with poor muscle mass and really have a tough time as they age. Certainly add some weights...doesn't have to be a lot. Squats only 50% down, shoulder exercises below shoulder height, chinups, curls, and core exercises. Walking fast enough that you can't carry on a conversation for 30 min twice a week has also proven to be nearly as good as running without pounding the knees.

Also not mentioned are the elliptical or Nordictrak in front of the TV....lots a people seem to like this. Swimming has been mentioned. Yoga I am not a fan of for older folks unless they absolutely love it already and do some other cardio/strength training.

Sex.

angela

Go to Mark's Daily Apple and download the Primal Blueprint Fitness workbook..

While you're at it, check out his the latest posting on his blog ("The Unconquerable Dave"). Pretty inspiring.

Cut and pasted to wife ;)

I love swimming... but spent most of my life swimming in the ocean so doing laps in a pool is somewhat boring... that and I worry about the hygiene of a public pool.

On the other hand the YMCA has a pool and workout classes... hmmm...

All good recommendations.

Key to me is consistency (duh), but you've got to establish a pattern of behavior. You really have to get selfish about your body.

I get up at 0600 everyday. One cup of coffee. Check email on the iphone, surf for 10 minutes or so then head downstairs.

Turn on the TV, weather then Imus. Bike for 40 minutes. I alternate heart rate and hills each day. I'll also take the mountain bike out once a week or so.

If the weather sucks, I have an elliptical. 20 minutes. If the weather is good, I walk/jog two miles with weights. I stop a lot and stretch, squat, etc.

Go to work.

I do this six days a week.

I played a lot of sports, was hurt a few times, hit by a car in college and generally have a lot of miles on the airframe. Sticking with the routine helps, even when I travel on business.

One last thing. I bought my son a book titled 'Born to Run'. You can look it up but the key was the author redefined the WAY I run. It works. Even with my hip I'm up to jogging half the two miles and plan on extending the total distance of my workout.

Good luck!

Get in a rhythm with whatever set/series of exercising works for you: be selfish about it.

tai chi

bodyboarding - you get the swimming but way more fun.

if the pool is boring, see if there is a water polo of innertube water polo fun league. You'll get worked...

+1. The book BtR has inspired a considerable movement towards minimalist/barefoot running. So much so that the major shoe manufacturers (NB, Nike, ...) are putting out lines of shoes dedicated to it. I recently transitioned to the POSE running method and immediately realized it was superior to my old form - traditional heal strike.

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I'm with Angela...not literally.

Viagra then more sex.

P90X is good too. Just tone it way down.

I've been an unsuccessful runner a number of times. Stupid little injuries keep holding me back. I just started walking a brisk, long walk. Been doing an 8.5 mile loop with hills on weekends. Did a little running as well but very easy. The walks are fantastic. All strength, no pain.

Ultimately? I want to run some more. Now? I will be walking.

Larry

Walk if you can but it doesn't do much good unless you watch what you're eating.

If you can't walk without pain you could use a stationary cycle.

I bet if you loose some weight you will get to a point when you can start walking without pain.
That's exactly what happened to me. I've been walking daily for almost 4 years.

Some things that will happen to you >>>

* At some point you won't be able to sit comfortably on a plastic chair. ;)

* I had to change the seat on my bicycle... because the big fat squishy one I put on there when I bought it 6 years ago, felt exactly that... big fat and squishy.

* You'll have a big pile of clothes you'll probably never wear again.

Since I'm past middle age and have done about every sort of exercise over the years, I'm looking around for something I can do at my own pace and will give me exercise for my whole body. I've gotten interested in kettle bells and thinking of giving it a try. Maybe it's hype, but it looks like a really good alternative to the usual.

all of the above, range of motion exercises(stretching) every day

pilates is good

diet is vital

Rika
behave yourself
if you can't manage it
she may kick your ass

I tried the more sex thing. My left arm really got a workout, the rest of me-not so much. :(

Very funny, Paul. Seriously. Maybe another method would work better, but you'd need to find a partner.

And very good advice from others, including multiple doctors.

I'm not a doctor. And yet, I suspect that a good diet (vegetables, modest portions, less carbs) is ultra-significant for any and all health purposes.........and perhaps if we just did a little less sitting.

My diet and exercise program: Do stuff. Immerse yourself in stuff that doesn't involve an electronic screen. Forget whether you are hungry or not. When you are......cook up some cabbage.

Scott,

As been mentioned before, consistency is the key. Find something that will not tax your daily time schedule, bank account or enthusiasm too much and do it every day. 20-30 minutes daily with medium intensity. Exercise is like putting money in the bank. Every session counts on a long term basis.

Personally, I have tried a wide array of exercises but quit when they took up too much time.

Two years ago I found what suited ME best. I got a stationary bike and I spend 20-40 minutes every day on it, while reading Porsche magazines, medical literature or just think about my day. Works perfectly for me. I "waste" very little time, yet receive a daily amount of exercise. Also, my knees and back are week and this is the only exercise I can do without any pain.

Good luck!

Just got home from my evening walk. It always feels good. :D

Sex, BMX & skateboarding..

Your only as old as the woman you feel.

Agree. The winter was very long and dark last year in Seattle. I purchased a stationary trainer that attached to my road bike in the fall. Kept me in shape in the winter, and frankly helped my attitude as well. Nice to read, watch a movie, cycle stark naked, etc...

Anything.

Just do it. And lots of it.

Actually that's truer than you may think. ;)

Paul, I seem to recall you saying you have one leg longer than the other and would discourage you from running for exercise

You have to mix it up, if you are older, a woman or both, you should be lifting weights every other day.

You have to enjoy doing it, or you won't stick with it. If you have a workout partner, it can help you stay motivated and no, I was not thinking of what our little red haired viking from the PNW suggested. You are less likely to take a day off if someone is waiting for you. The dog is staring at me, time to go for a walk.

Oh dear God!