Over 50’s exercise

[Allloveisbeautiful]

I am looking for ideas for strengthening and toning exercises. I am 52 and hoping to start Pilates soon but I am also interested in doing exercises at home which will help me to feel stronger and more toned and flexible. I don’t know where to start as there’s so much information out there! Help!

Look up Annie Deadman, who’s on YouTube - she has a range of exercises. Sign up for her newsletter and follow her on Instagram too, as she puts lots of info out there.
She also writes a column for Woman and Home.
I do strength training at home having learned from her videos.

How about body pump? It’s great fun, and you can set it to your level, making it as hard or easy as you want. You get strong really quickly. I go to a class and there are people aged 22-65+

@Longhotsummers thank you. are there any of her workouts in particular that you would recommend?

Try the beginners ones first - and you can stop and start as you go. If you find her on Instagram she’s currently posting some really good instructional short videos.
When I feel a bit weary I will do her 18 minute Pilates morning warm up, as it’s a good stretch and quite gentle.

@Longhotsummers thank you. Do you use weights at all? I am considering this as well to try and increase my overall strength and stamina!

Look up fabulous50’s on YouTube, she does some great routines with dumbbells

disclaimer - I’m in my 40’s and do her workouts

@Allloveisbeautiful Yes I do - I started with 2x3kg and then used 2x5kg with a view to increasing. The results are very good. I have had to stop due to a health issue recently and am horrified at how, over a six week break, my under upper arms look so crepey and old. I can't wait to get the all clear to go back to them!

@roseymoira @Longhotsummers thank you! I wonder is it worth getting a set of different sizes? Amazon have them-can you recommend any? I had a hysterectomy last autumn so trying to get fit and strong again!

I use 2.5 as a starting point

@Allloveisbeautiful I got mine from Decathlon but I’m sure the Amazon ones will be fine too.
As @roseymoira has suggested, might be good to get some 2.5kg to start off with.
From my experience, having started in my late 50s, a good warm up and stretch afterwards is essential so that you can function the days after exercise without discomfort. A bit of pain is good, as it means your muscle fibre is tearing and repairing and getting stronger, but walking like a crab up and downstairs is not!!
Also think about upping your protein intake when you start. I use Pink Sun’s Natural Whey protein isolate stirred into some yoghurt. Sign up for Annie Deadman’s weekly newsletter and you’ll learn lots!

If you're new to exercise be careful about starting a weights programme without supervision. Can you wait until you start Pilates and ask for the instructor's advice? If she/he is good then they should be able to guide you especially with your hysterectomy recovery.

Is your Pilates Reformer or mat? Reformer Pilates has changed my life. If you like Pilates I would suggest sticking with that for a little while then bringing in the weights. Pilates helps with core strength, symmetry and proprioception, which helps with everything else! I recently started beginners CrossFit and the base strength I have from Pilates gives me confidence I won’t injure myself lifting weights. I’m only 49 but well and truly menopausal and have had osteoarthritis since my 30s. Also agree you need tons more protein than you think.

Pilates reformer is amazing for strength training. I try for twice a week, plus a 5k run twice a week (couch to 5k is fab) and then a couple of swims twice a week. I don’t always manage all of it, but it’s a decent baseline. I’m 51 and started exercising about 18 months ago from nothing

@PollyCreo I am supposed to be doing a trial Pilates menopause session next week so could ask the instructor then. I’m not totally new to exercise as used to go to the gym regularly in my 30’s and 40’s but due to women’s health issues in the last few years I haven’t been able to exercise much pre my hysterectomy

That sounds really promising, good luck!

I haven't done pilates for two years due to major health problems but hoping to go back in October. It's an amazing form of exercise, life changing 👍

@PollyCreo I hope the health problems are getting sorted