Exercise at 64 recommendation

[olivetrees1999]

I’m lucky enough to be in good health at 64 and exercise every day doing an hour leisurely walk or half hour swim (again leisurely) and a weekly over 50s line dancing. However I’ve been reading I should be doing some thought of resistance exercise. I’m thinking of something I can do at home every day, maybe with weights but not sure where to begin. Just trying to keep myself mobile as long as possible Any suggestions?

i am 59 and have started strength training with weights at home. I have a peloton subscription and do their classes. I like this app because I also enjoy cycling classes and the treadmill. I’m 3 weeks in and can already see a difference in my fitness and strength. I also mix in Pilates for flexibility. I am doing this for weight loss but also to prevent loss of bone density as I age and increase flexibility. My thinking is if I tackle this now, I will see the benefits when I am in my 70s and beyond.

a lot of people like Caroline Girvan on YouTube or if you go to a gym you could look for some classes that focus on building muscle rather than cardio. Start with light weights and build up.

Thank you so much for those recommendations. Yes the aim is to stay fit and mobile into my 70s if I can

Caroline Girvan is what you may want to aim for. Lots of free workouts on YouTube and many find EPIC Heat and EPIC 3 particularly good entry points. Make sure you carefully watch the introductions and don’t overdo the weights until you are sure your form is correct. If in doubt, have a few PT sessions. 3-4kg are good starting weights.

If Caroline feels like she’s out of your comfort zone, try…

• Growingannanas
• Heather Robertson
• Fitness Blender

NB: you can get adjustable dumbbells, but they can be a bit cumbersome. Personally I prefer individual sets. I currently have 5, 8, 10, 12.5 kg dumbbells, plus a couple of strong resistance bands, a yoga block and a mat.

NNB: After you’ve done a workout a couple of times, turn down the volume and listen to the radio. Working out can be challenging and relaxing at the same time!!

NNNB: Being in my 70s, I can attest that weight training is totally worth it…

can I ask why the walk and swim are leisurely? Would you be interested in a more vigorous walk? Or at least a couple of lengths of faster swimming?

My walks are mainly social walks with groups rather than fitness walks so maybe 3 miles in 90 minutes followed by coffee or lunch. I’m retired and live alone so a big part of my social life. If I’ve no walk or dance class I try go for a swim or walk on my own for an hour and there is no reason I couldn’t walk or swim a bit faster😀

Thank you so much. I feel inspired. I was wondering whether to book a personal trainer. Would a pt help me set up a program of exercises to do at home? I’ve seen some young male personal trainers in the park yelling at people and it’s put me off 😀

Have a listen to Dr Stacey Sims on Andrew Huberman's podcast/YouTube. She is working from the evidence base (at the present moment) about post-menopausal women & strength training, sprint intervals, and 'shocking' your bones & joints by jumping.

She talks about training and diet appropriate to women in their 60s and beyond.

I'm 66, and train 3 or 4 times a week doing heavy lifting (deadlifts, squats & sled pushes/pulls) as well as jumping (on the gym floor and onto an 18 or 20" plyo box), crawling, using various erg machines for cardio vascular training, such as the SkiErg, static bicycle, Assault bike, or the Rower. I'm probably fitter and more mobile than most 40 year olds. I can deadlift 1.5 times my body weight, and squat my body weight.

I started this kind of intense training in my late 50s after a lifetime of classical & modern dance training, aerobics, and desultory running & pump classes. I don't drive so I walk everywhere at around 6-7 kph. It can be done !

Wow, that’s fantastic. Not sure I could manage all that but you are certainly an inspiration

You can build up to it. My PT aims for all his clients to move well, into their 90s. And yes, he has clients in their 80s and some heading to 90.

Regarding points raised in your subsequent posts, @olivetrees1999 :

You can greatly enhance the effectiveness of walking by wearing a weighted vest. Lots of reviews online and on YouTube, but be sure to choose one that evenly distributes the weights across shoulders and chest, and fits comfortably. 3-5 kg is a good starting weight.

A PT should certainly work out a tailored exercise programme for you, but not all PTs are created equal. Ask for someone who is experienced in dealing with ‘older ladies’ who are new to weight training. But also check out those online trainers I mentioned - all of them know their stuff, and Caroline’s demonstrations and explanations are particularly useful.

And keep your eye on the prize: in my early seventies I still ski, cycle, ice skate, play tennis, hike for hours, swim…

Sounds to me like you’re doing enough. It’s got to be something you enjoy and you’ll stick to rather than punishing yourself. Water offers resistance when swimming and strengthens muscles, good for your heart, blood vessels and respiratory system.

A weighted vest would add extra challenge to the social walks without changing the pace. It would also help with muscle and bone density.

Traditionally older women don't eat enough protein to optimise their muscle mass, so it's worth checking your diet.

If you do instagram, hergardengym and sally gunnel are inspirational older women.

The bigger difference that occurs with age is needing to pay attention to recovery and injury as that is a bit less forgiving than on a younger body, but gently building up weights and impact is generally positive.