AIBU to think the pressure for ‘older’ women to exercise is wrong?

[StitchInLime]

So as a woman in my late 40s, I keep getting told (via ads, from some people in my life, via tv and so on) that I need to do strength exercises and cardio if I don’t want to suffer later in life. And yet, it’s the woman I know who did f-all exercise at my age and before who seem to be thriving in their 60s/70s (eg my aunts) and the ones who did more exercise at my age now have issues with knees, hips etc. I find it difficult to find the motivation in light of this. If you have opposite examples, please share as I really need to motivate myself!

I went through a period of exercising daily, about 45-50 min each time, and my joints and muscles always ached, I was always tired, but my agility didn't improve at all, rather it decreased, I was swaying more, tripping more, getting sick more. Looking at my routine, it wasn't something anyone would call "overdoing it" but it was too much for ME.

Daily (intense) exercise is generally not recommended for the vast majority of people - even elite athletes have rest days. It's really important to have days off to allow your body and muscles to recover.

I started excercise at 50 brisk uphill walking for 30 mins a day. The positive difference has been huge, in no small part due to the the 2 stone it helped me lose. I loathe strength training so don't do it, but I should. I only need to compare my skinny atrophied elderly looking arms to my same age weight lifting friend's to see why!
Obviously a half century old body can't be flung around with the abandon of a 20 year old one, so its important to research on the right ways to excercise to avoid doing harm. I walk rather than run or jog for example because I find it easier on my back.

Everyone needs a rest day. Even in my 20's I did martial arts x 2, pump, yoga, running, abs class etc but without fail had one day a week off. And I could afford a weekly sports massage in those days.

This is spot on. Your own family medical history will tell you far more about your future health. Most of us cannot make changes sufficient to alter that. Obviously good to be fit and healthy but that doesn't mean your family medical history isn't relevant.

Regular walking has been amazing for me. I walk 8k to 10k per day, just walking between home and work, and then a walk at lunchtime. I've done that for the past 20 years and have lost 7 stones in weight and feel massively better than I used to. My work is desk based, so I can spend all day sitting down. That's what caused my weight to get up to a whopping 21 stones in the first place and started to cause pain and other problems with my hips, knees and feet. Now I've lost all that weight, I'm pain free. Still overweight by a few stone, but I still lose a pound or two every few weeks so hopefully will lose another stone or so. That's all without doing any "formal" exercise such as swimming, or weights, etc - just simple daily walking.

OP, as with everything there is a happy medium. I don't think marathon running is good for you. I do think doing say three 30 minute jogs a week and some strength training is. You will stay fitter and healthier and I definitely look better at 50 than I did at 20.

Yoga can be a weight bearing exercise, not just stretching.
Walking is great exercise.

The thing about looking at "old" people today who did no exercise is that it's nothing more than biased anecdote.

After all, many will have already died, so they're not considered! Yes, you may have an Auntie Madge who is 85, thin and healthy, but what about the long dead Auntie Flo and Auntie Edna???

And, by and large, they'd have had a healthier life in many ways, with less need for formal exercise. I.e. they'd probably not have driven early in their lives so would have walked more, to work, to shops, to cinemas, etc. Junk food wasn't so prevailent, so they'd probably have had a healthier diet of mostly unprocessed foods, and probably ate less generally anyway.

Today's "middle aged" are more likely to have had less walking in normal day activities, i.e. car to work, taxi for night out, etc., added to all the processed high fat/high sugar food, i.e. ready meals, tins, packets, etc., not to mention McDonalds, KFC, sugar laden special coffees and cakes, etc.

Completely different lifestyles.

The biggest cause of death in women is heart disease in various forms -> cardio is helpful.

The biggest cause of non-fatal injuries, which are often life-limiting in older adults, are falls (which are typically more severe in women due to osteoporosis). So weights to counter the osteo, plus balance and flexibility exercises (such as yoga etc) are helpful.

I'm early 40s. I've shared in more detail previously on another thread, but I had emergency spinal surgery 2 years ago, and have done regular weights since then, and I'm stronger and happier than I've been in ages. No joint issues at all, no pain anywhere & my back is at least as good as it was pre-surgery, if not better. Recently went back to rock climbing, dancing and aerial circus, it's great!

I know lots of people my age and younger (who don't exercise) who live with habitual pains and aches - so my experience doesn't match with yours. Some people I know who over-exercised in youth have some issues now, but these are all from seriously overdoing it in their 20s, not from sensible exercise in their 30s & beyond.

They weren’t waisted. Going through menopause is so tough for many of us, but we come out the other side. Post menopause weight around the middle is a bitch that stays for many of us, but speaking from experience, you can enjoy exercise, including weight training, again. Muscle memory is real, you will still have benefits from previously being ‘fit as fuck’ 💪

Excessive exercise is the issue. I know people who did sports in their teens who have completely messed up their bodies in their 20s and 30s.

I believe everyone should have an active lifestyle, as it contributes to better mental health and physical health on a daily basis - nobody knows what the future holds but I think regardless of age we all have a responsibility to look after our bodies in the best way that we can.

Finding your activity is important - I hate the gym but love gardening, walks, I jog when I can, attending events and eating a balance diet (which includes cakes and ice cream as much as spinach and potatoes!)

The pressure isn’t just on older women. I know many young people in their 20s obsessed with this. I think because we are in a society whereby we are less active as we can easily sit on our butts all day - it often feels as if there is a huge pressure for all of us to be at the gym 4 times a week.

I’ve just re started swimming which I do for an hour at a time four times a week. I do feel better and it is helping to keep the weight down which is good. I still have creeping osteoarthritis, high blood pressure and a slightly raised cholesterol which I’m on pills for though I vigilantly watch both my food and alcohol intake. Yes do exercise you will feel better, but I believe it is not the be all and end all.

Totally confused by the hip breaking causing the fall. Please can you point me to the evidence for this. It’s not what is seen in clinical practice. Falls cause fractures, often fractured neck of femur, and weakness or being unsteady cause the fall. Activity can improve strength, balance and bone quality/quantity so decreasing falls.

@GarlicMaybeNot my mother has certainly not lived a very active lifestyle, and is 77. Went to uni, where was very academic, became a teacher for 16-18 yos in very small classes (so she sat most of the time) stopped working in her 50s, has basically done nothing since. Has given up gardening, has always got the bus to town, doesn't have many friends so doesn't go out and about anywhere, doesn't drive so doesn't drive anywhere and then do errands, was never a physical parent, never been interested in cleaning, that's my dad's job. and basically just spends her life reading. That's it. If that's what she wants to do, but she always sneered at me wanting to do any form of physical exercise and maintains that gyms are unhealthy places where people go to give themselves heart attacks and do in their joints. Does not see the point of exercise at all so dismisses it, including my dad who goes for regular cycle rides because he's 75 and wants to keep fit.

Perhaps you are talking about walking miles and miles two or three times a week. I was talking about a three mile walk once a week when I said normal lifestyle rather than a particularly active one.

The average UK person walks 253 miles a year. About 5 miles a week or ten thousand steps a week. That's pretty shit. If the NHS wasn't free, maybe people would take a little more responsibility.
https://www.statista.com/statistics/376531/walking-distance-in-england-uk-by-age-and-gender/

I’m 60 and have always exercised. Now I’m older I do more Pilates and yoga but mix it up with spinning, walking and swimming lengths. I also try to do weights at least once a week. I do all this because I enjoy it!

I am 59. Children now grown and flown.
I do around 5 workouts a week, bit of lifting and some HIIT. I also stretch and do a little Yoga.
I feel fabulous and have a strong core. My knees and hips are fine, which is surprising after the horse riding, falling off motorbikes and a lot of running in my younger days. I don’t jump into lunges, but do jump out of squats and land as softly as possible, using my feet as springs to land softly. I can do perfectly lovely burpees, press ups, sit ups etc

Exercise is good for my mental health. Cycling is definitely good for my mental health as it’s just freedom on wheels - mainly to a cake shop with some friends then back again. I have dogs so I walk too.

If you want to exercise, then do that thing. It’s an individual interest. Nobody needs to exercise the way I do, it helps deal with the stress of my work.

No, that wasn't what I was talking about.

There are millions of families who don't go out at all at weekends, even for a walk to the shops. A three mile walk at the weekend is more than what the majority would do!

@Itisyourturntowashthebath I've walked 2,220 miles this year according to my Fitbit app. I'm shocked that on average people walk so little.

I'm a bit that you don't consider swimming cardio nor yoga strength training.......

its I've just checked my fitbit and I'm on 2000 miles this year so far. I walk to work, took a small pay cut to start at 9:30, and carry shopping most days.

Personally, I don’t think it’s here is enough “pressure” for older women to exercise. Sure everyone has that aunt who smoked and sat around until her 90, but the majority of people don’t do enough as evidenced by skyrocketing obesity rates and diabetes. Heart disease is a major killer of women after menopause and if you fall after 65, your chances of dying within a year rise dramatically.

It’s also about quality of life. I know an 85-year old tennis player. What do you want to be doing at 85? Something you love?

Anecdotally, I’m mid-40s and the only one in my group of female friends who exercises regularly. I’m also the only one who thankfully doesn’t have physical or mental health issues and the only one of a normal weight. Exercise makes a difference to quality of life and women need to do more.

FWIW I recommend Leslie Sansome and Pahla B on YouTube for free age appropriate and easy to do exercise that's more fun than burdensome.

Absolutely shocking