What exercise at age 55

[Champagnecharleyismyname]

I’ve always exercised to stay moderately fit so Zumba, bit of running and walk but never really focused on it.

I am now 55 and want to ensure I am doing enough to be healthy going into my 60s and 70s.

I currently do 3 yoga classes and 1 Pilates class each week. I have also started doing 25 minutes with dumbbells before each class. I currently use 5kg dumbbells for overhead and 14kg kettlebell for squats.

I do need to add in some cardio. I try and get a 30 minute walk in but this often doesn’t happen if I’m busy.

Is this enough? My DM had osteoporosis and osteoarthritis and was pretty much housebound from her mid 60s.

Any other suggestions of easy things to incorporate?

Speak to a PT in your gym if you can and get them to show you how to do barbell lifts with good form like squats, hip hinge movements, overhead press etc. Compound movements are great as they work multiple muscle groups at the same time, then you want to be progressively overloading the amount you lift to as heavy as you can (you can start with just the bar). More muscle and heavier weight training is good for bone density. To gain muscle as you do this you’ll want to up your protein intake.

Keep up with yoga and Pilates as balance and flexibility is also important for falls prevention :)

Brick House Bones on Youtube is a great resource for bone strengthening exercises. Agree it's important to keep challenging yourself with the weights by using heavier weights as your muscles get stronger. A PT is a good idea to get tips on form and how to build up. On Cardio, walking is good but if you can add in a bit of running or powering up a hill or some steps to get your heart rate up that will have more benefit for the same amount of time. Can you work a brisk walk into your day so you need to do it to get somewhere?

They're good foundations.
I'd try to fit in/ swap to get a heavier weights session in and work at building the weights up over time.

It's a long one (an hour) but at 15 mins in, there's discussion about 70yo recreational triathletes having better muscle density than sedentary 40yos. Many older "athletes" have become active in later life too.

Stacy Sims is worth looking up. She's focusing on women's fitness for long term health and has a lot on strength training for mature women.

Thanks all. I’ll have a look at Stacey Sims. I think a few sessions with a PT is a very good idea. I feel I can do that now I’ve been using the dumbbells for a few months.

I will break the walking down to some brisk shorter stretches to get 30 minutes in.

I use the weights 3-4 times a week. Is this enough?

You are doing well with the flexibility and weights. Could you cycle or swim for cardio?

I’d suggest considering using a PT for more than just a few sessions. I see the suggestion a lot but I think people underestimate the role of a PT and think it’s just to show a few exercises. I’ve been with mine 2 years and no intention of stopping.

Caroline Girvan is well respected @Champagnecharleyismyname

I’d echo this. I’m nearly two years in with my PT, am 55, and i am in the shape of my life. Free weights 2-3 per week, just started to add back running (yay!) swimming 1/ week (about 1.5km) and 1 Reformer class. My PT is the glue that holds it all together and is worth every penny. OP, you’ve obviously already got a good base of fitness, strength and flexibility but a PT will take you up another notch, and then another after that!

Thirding. If you can manage it, regular PT - teach you to lift heavy (which cd be bodyweight - calisthenics - I mainly train back doing pullups say - I'm 58). You need to learn good form and be confident with the kit and know how to programme.

You've got a really good base but please don't feel restricted by your age. If you like yoga and Pilates fine, but they won't be giving you as much bang for your buck (time) as heavy (for you) weights doing compound movements for lower reps (so in Pilates you might do sets of 15 bodyweight squats - in lifting you'd do sets of maybe 5 with weight on your back). I started getting into fitness at 51 and in the last 7 years have done a mix of bodybuilding, powerlifts, calisthenics, boxing, park bootcamp, circuits, running etc etc. You can achieve a lot in two weights sessions a week if you are doing it right - but maybe 45/60 mins, with proper time to rest and recover in between.

Pilates reformer is amazing.

“You've got a really good base but please don't feel restricted by your age. If you like yoga and Pilates fine, but they won't be giving you as much bang for your buck (time) as heavy (for you) weights”

this is great advice. I love Reformer but I use it as my activity recovery day, not as a workout in itself.