Hey there, fellow oldsters! Let’s talk about something we all experience but might not always admit. Why was it easier to exercise when we were younger? We all want to do it, but it’s hard. Are you one of those people who are “going to workout tomorrow.” Or how about, the instructor is away, so we’ll just not work out. Yes, I’m talking to you!
How are your aches and pains?
Remember the days when aches and pains were just things that happened to other people? You could do all kinds of activities on the weekend and just have a little ache. Now, it is a different ballgame. Yeah, those days might be in the rear-view mirror, but fear not! We just need to do things differently.
Working out as an older adult is a different creature altogether and here’s how to navigate it with style and a sprinkle of fun.
Four key items that are important as we age
1. Muscle Matters:
So, you’re not as strong as you used to be? Blame it on sarcopenia. That when muscle mass begins to shrink. Our first response is “well I’m just getting old,”
WRONG ANSWER
First, you might not be getting enough protein. When was the last time you thought about your protein intake? It’s the fuel for our muscles! That, combined with lifting weights is the elixir of strong bodies. Whether it’s hoisting groceries or pumping iron, keeping those muscles strong and engaged is key.
2. Grip Strength Woes:
Do find those stubborn jars don’t seem to open like they use to. I hear you, welcome to the club! Weak grip strength can be a sneaky nemesis. It might be due to less heavy lifting in our routines, arthritis making its presence felt, or simply neglecting those grip exercises. Time to give those hands a workout! Remember what they used to say, use it or lose it.
3. Stamina Struggles:
Do you remember when you could hike and walk without breaking a sweat? Maybe even walk those 18 holes on the golf course. Now, you find yourself hitting your worst shots on the back 9, and it keeps getting worse as your stamina wanes.
What can cause this? First, check with your health professional for any health issues. Atrial fibrillation can cause fatigue. Weight gain can also be an issue. Here’s a quick test: Load up a backpack with a bunch of books that are the delta from your ideal weight to your current weight. Pack that amount in the backpack. Now, take a walk up the stairs or around the block. How does it feel? Then take off the pack pack – feel the difference. So keep an eye on the scale (those sneaky pounds can pack a punch!), and kick up the intensity of your workouts. Trust me, strolling on the treadmill while perusing a novel won’t cut it.
4. Flexibility Follies:
Feeling a tad stiff these days? Getting in and out of the car is beginning to resemble a game of Twister. It might be time to embrace the magic of stretching. No, you don’t need to morph into a yoga guru overnight, but a little hip hinge here and a deep lunge there can work wonders. And hey, why not dip your toes into a mobility and flexibility class? Remember, it’s all about keeping those joints happy and nimble.
So, my fellow fitness aficionados, let’s raise our water bottles to the journey of aging gracefully. Sure, the road might have a few more potholes than it used to, but with a dash of determination and a sprinkle of self-care, we’ll navigate it like pros. After all, age is just a number, but a healthy lifestyle? That’s timeless.
Exercises just for us older adults
Exercise is not a goal in itself – rather, it is a means of achieving your goal. Do you want to be able to take a trip, play a solid 18 holes, beat your opponent at pickleball, or keep up with your grandkids? Fitness and good nutrition will help you get to your goal.
Below is a quick list of exercises you can do, some in the comfort of your home.
1. Strengthen your Large Muscles
- Bodyweight squats
- Dumbbell or kettlebell squats
- Chest presses (with resistance bands or dumbbells)
- Bent over rows (with resistance bands or dumbbells)
- Planks
- Bird dogs
2. Get a Grip on Your Grip Strength:
- Squeezing a stress ball or washcloth
- Dead hangs from a pull-up bar
- Farmer’s walks with dumbbells or kettlebells (or even two buckets filled with water)
- Wrist curls and reverse wrist curls with light dumbbells or washcloth
3. Stamina Enhancer, or How to Walk 18 Holes:
- Brisk walking or cycling
- High-intensity interval training (HIIT) exercises:
- Sprinting
- Jumping jacks
- Skipping
- Circuit training combining strength and cardio exercises
4. Flexibility Forever:
- Dynamic stretches (these are active_:
- Arm circles
- Leg swings
- Torso twists
- Static stretches targeting major muscle groups:
- Hamstrings
- Quadriceps
- Calves
- Chest
- Back
- Shoulders
- Yoga poses:
- Downward dog
- Child’s pose
- Pigeon pose (great for hips)
Give these exercises a try and watch as your strength, grip, stamina, and flexibility improve over time!
Remember, the best exercises are the ones you will do!
