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!

@GarlicMaybeNot my understanding is that people lose bone density post menopause but the more bone density you build as a young person, the higher your starting point and so the less likely you are to get into the range you're likely to have problems. I imagine long term studies are few and far between as most people don't get DEXA scans when they're young, but there does seem to be a relationship between taking certain medications and having other conditions that weaken bone density and going on to have problems later in life. Plus exercise doesn't just help with bone density, it helps with the balance and flexibility required to avoid falls.

There's an interesting question about whether HRT prevents bone loss - it clearly does put off the sharp decline that happens as women go through menopause but it then does seem to happen when they come off estrogen. That said, the WHI found that women on the HRT arm of the trial had a 1.5% lower chance of hip fractures which sounds like something is happening.

I'm clearly not a good example, because I'm writing this having consumed a week's worth of wine. However, I walk daily, to exercise my large energetic dog, usually at least 4-5km daily in hilly terrain, and on the days I don't do an exercise class, often double that. I also do twice weekly Pilates, about 40 minutes of which is quite intense. I'm 67, I eat carefully, and I can still wear most of the clothes I have bought since I was 30 (sadly they don't look as good as they did when I bought them - one's body does change (sag) in shape). My DM is 88 and despite having smoked until the last couple of years is still considered good for her age, although she needs to use her arms to push up out of a soft chair.

Staying fit is really important. My DMIL was extremely well until she got RA at about 68. Then she was nearly crippled with pain for several years, but she was left with polymyalgia, then a minor heart attack brought on vascular dementia. And then a fall and a shoulder fracture, until an upper femur fracture put her in a geriatric trauma ward on morphine. She died hours after being discharged, probably in relief, but she was 93 years old.

How long do we all want to live? Asking honestly. I'd rather die quickly, if younger.

I read once that the average woman in the 50s walked seven miles a day. It seemed a bit mind-boggling, but I suppose if you factored in everything they did, it might come to something like that. Without a car (few had them), you would be talking school drop-offs/pick ups with young children, perhaps walking to/from a place of work, a walk with a baby in the pram, running round a million different shops, walk in the evening - yes, it might all add up to that. Nowadays, I have some neighbours who drive the two hundred yards from our street to the local grocery store...

I always hated gyms etc as felt so out of place and was never a big lover of exercise.

I am now early 50s and started strength training 3 times per week 2 years ago. I had back issues and was seriously worried about lack of mobility.
I started counting macros and lost 2 stone. I found a PT and did 1 to 1 sessions to start with as was starting ftom a negative position - could not even do 1 squat. Now in a small class. Now my posture is so much better, back issues are a rarity and if I get an issue it resolves in a few days rather than weeks/months. The difference in me is mind blowing!

For me it wasn't about looks it was about keeping mobile for as long as possible. Never ever did I think I would be lifting weights. My only regret is I didn't start sooner

So you think the "pressure" is wrong based on personal observation, yet invite others' personal observations to motivate you? Oh, and you discount the very evidence you've asked for?

Women aren't being singled out; the evidence for the benefits of exercise is out there and in the end, only data matters. Of course if you don't want to exercise and rely on the anecdata, knock yourself out.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304477/

https://en.wikipedia.org/wiki/Nun_Study

Your choice but the fact is going for a short walk every day is good for you, and sitting on your arse isn't. You can do as much or as little as you want; you don't have to be running marathons (or running at all.) Finding some exercise you enjoy enough to do regularly is great for mental health as well.

Stick at it. In my experience, the fitter you get, the easier you find it, the better you look,

the more you enjoy it.

Interesting to see a Nun Study but I would have thought there were some very obvious factors which deem the study to be flawed - women who do not have children, sex or have to worry about where their next meal comes from. Stress has a terrible impact on women's health.

I do barely any walking. But I do exercise, just not walking

For all those who think running "buggers your knees" there are studies that show runners have less incidence of knee arthritis than non-runners. Here's one I found with a quick Google:
https://journals.lww.com/acsm-essr/Fulltext/2017/04000/Joint_Loading_in_Runners_Does_Not_Initiate_Knee.6.aspx

I firmly believe that repetitive abnormal movements are really bad for us. Lots of walking is the best thing as you are making movements that your body is designed to do.

Stress is also impossible to quantify, not would I imagine nuns lead stress-free lives.
The point of the study is that it's longitudinal, the hardest ones to conduct and the nun's have identical living conditions and food, two things that are notoriously hard to guarantee in a study. Also, they all agreed to have their brains cut up after death to provide further information.

I train Brazilian juijitsu 5 times a week and gym 3 times, honestly at 40 I have never been fitter.

I spar with men and women mostly in their 20's and I match the women easily for fitness. You have to invest in your health

Time wise I work full time plus over time and actually having to train 2 hours a day actually helps my time keeping and I do it with my children (teens) so it actually is good for us all.

You have to lead by example health wise as a parent. Your body is what you make it.

My mother struggles with arthritis and osteoporosis and has been since in her early 50s. I have worked out regularly (5-6 times a week, strength and some cardio) since late 20s in order to try avoid these kind of issues in later life(mid 40s now). Many women I know (40+) work out and don’t have the issues you’re talking about. All that said, I’m against things like regular marathons etc as I think those wear off the joints too much.

It’s very true.

The daughter of a friend of mine recently bought a flat that she really loves in a big city; in the street she is in, the only parking is a privately owned car park several minutes walk away. She is happy with the situation as she loves the flat and area.

Everyone else is freaking out on her behalf; “What will you do when it’s raining? When it’s cold? When you need to bring shopping? When you’ve got the kids with you? When you need to buy a large item too big to carry easily?” I don’t have a car and manage all those situations. Having a car close to hand seems to result in a loss of mental and physical resilience.

I think if you replace the word "exercise" - which seems to mean working out in a gym or running a marathon to some people - and replace it with "physical activity", it becomes less loaded.

It doesn't have to involve a gym or even a zumba class. But increasing your physical movement has been proven in study after study, and is generally understood by those who study ageing, to be an effective antidote to many of the so-called diseases of ageing - and also a key component in longevity.

Every book by a geriatrician or longevity expert I have read states something along the lines of if exercise were a pill it would be the number one pill taken in the world, because of its endless benefits.

The World Health Organisation has confirmed there is strong evidence that physically active older adults have reduced risk of all-cause mortality, lower rates of heart disease, high blood pressure, stroke, diabetes, certain cancers, falls-related injuries, depression, and anxiety, and lower rates of dementia.

It is also key in retaining independence as an older person.

@echt but they also do have different genetic make ups but any study has its limitations.

Yoga is definitely brilliant

HRT makes me even bigger 😭

HRT made me pile on weight too, had to come off it.

@user1477391263 ha ha! I love in a flat and have no car.

My answer to those questions would be:

If it is raining I get wet. I'm not the Wicked Witch of the West, I won't melt.

If it is cold I wear a big coat.

I bring in the shopping using my arms. Carrying shopping bags is good strength training.

I don't have children but when Mr Monkey's son was young he didn't have a car either. Said son is now a big walker as they went everywhere on foot and public transport.

I think you need to do more research. Resistance is required to build muscle and you do this by repetitive actions with weights or body weight. Walking isn't enough.

Probably walking isn't enough, but it's better than nothing, which is what most people do, given the obesity crisis? I think perfect is the enemy of good, and the idea of going to the gym deters busy women from doing anything at all.

@Lentilweaver I don't go to the Gym, I do Weight training at home with Caeilone Girvan YouTube videos, and I run. A gym isn't a prerequisite for getting/staying fit

Yes, a gym isn't necessary, but my point was doing something is better than doing nothing, and many women may not even have the time or mental space to look at videos.