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Health into old age

7 replies

bonzaitree · 18/10/2023 19:53

Hi everyone!

Ive recently started doing mobility exercises that (god willing) will help my fitness into old age.

This Involves 5 mins per day essentially lying down on the floor and getting to standing in as many different patterns as possible. The idea is this will keep you more independent into old age.

My question is does anyone have other similar exercises that they incorporate for longevity?

OP posts:
Antst · 18/10/2023 20:10

If you can possibly afford to see a personal trainer, that would be a good thing to do. At my gym, there are people who get free or discounted gym membership and training via their GPs, so maybe ask about that. Joining a yoga and/or pilates class (yoga is more about mobility; pilates is more about strength) would be great too.

We lose muscle as we age, so I would think about how to incorporate strength exercises. One thing you can do without any equipment is squats. If you google "squats," you'll find many videos that exhibit the technique. In short, you squat down (making sure to keep your back straight and your bottom sticking out like you're sitting in a chair) and then stand back up again.

If you can do that (and any other exercise) 10 times and do three sets of that (or aim to--you'll get better each time), you'll be doing well. Maybe do it three or four times per week.

The reason I suggested squats is that they work large muscles. So you'll notice a major improvement in your fitness if you start with them. They'll help you stay much more mobile as you age.

There are other things you can do with only your body weight (no equipment). Stand on a stair step on the balls of your feet. Lower your heels into the air and raise yourself up on your tip toes. Again, do three sets of ten.

You could do crunches (for your core) or plank (google it to see videos. You could do push-ups on your knees.

I go to a gym with a wide range of ages. I don't know how old you are, but there are people at my gym in their eighties and nineties. Many of them are better at yoga than I am and can run further.

Lovelyautumncolours · 18/10/2023 20:11

Daily squats and holding a low squat - supposed to be good for leg muscles as you get older.

FabFitFifties · 18/10/2023 21:42

Practice standing on one leg with eyes closed - 10 seconds is good. Balance is really important in old age. Try brushing your teeth on one leg too. I do pilates, I've been doing it 3 years and it has cured my long term bad back pain, and really helped with my hips, where I have osteoarthritis.

Bubbles254 · 19/10/2023 07:12

Caroline Girvan iron programme is great for all round muscle building which is so important for old age.

bonzaitree · 19/10/2023 21:13

Thanks some great tips

OP posts:
decionsdecisions62 · 19/10/2023 21:14

Lucy Wyndham read love it

OctogenarianDecathlete · 19/10/2023 21:20

Read Peter Attia's book Outlive. It is solely about extending your healthspan.

As a result of reading it I now do 3x weights sessions per week and aim for 2-3 hours of zone 2 cardio spread over the week

But then there's the other stuff like making sure I give myself an 8 hour sleep opportunity, eating a reasonable diet, keeping an eye on my cholesterol etc.

And most surprisingly of all, I now actually enjoy all these things. I am happier, calmer and more energetic for them.

Even better is that DH also read the book so we're on the same page regarding aging and looking after ourselves so that hopefully we can enjoy our old age together too.

Good luck OP!

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