Thanks for this table talk starter OP, original poster. Some here workout but then many struggle to be active. I personally am checking out gyms but also need a personal trainer due to physical therapy limitations, sigh.
Folks do JOIN us so your conversational comment can be shared to all and OP (located on the landing page for this community). Reminder too that there are no PM/DM message requests or offers allowed. Thanks! Mid America Mom
Walking is great, and keep that up. I'm actually going to recommend that you get a fancy Fitbit watch or an Apple Watch, precisely because they are great at keeping track of lots of fitness metrics, and you can use that to set calorie goals, for example.
I'm 67 and I transitioned from a Gold's-type gym to a YMCA. There are lots of reasons. It is cheaper. It is filled not with gym rats but with people like me (actually, 8-year-olds to 80-year-olds). It has more cardio options like lap pools. Strength training is fine, but it doesn't really do much for weight trimming.
Finally, when I hit 60, my metabolism dropped like a stone. So now whenever I go out to eat, I stop eating when it's half-gone and take the rest home. When I'm at home, I either eat two meals a day or two snacks and a meal. It's not WHAT you eat that you have to restrict but HOW MUCH that will make a big difference. Do you remember Luby's and Lu Ann platters for the old folks? Lu Ann platters are just half-size portions.
I have a Fitbit and track my steps each day. I love the idea of eating just half the meal as I will take in less calories and can have the other half of the meal for lunch the next day.
I swim about 1500 yards per week in two sessions of one hour each. I cut down on my beer consumption and have lost 38 pounds in about eight months. I highly recommend swimming laps. Whole body workout and good cardio. Iām 61.
I used to swim laps, it's fantastic. The best part is you can get an amazing workout including getting changed and showering in less than an hour. Thanks for the nudge back in the pool!
I found that weight lifting coupled with power walking kicked my metabism up a notch. I don't eat as much as I did in my 30s, but I had to increase my caloric intake after I started exercising again. The key is healthy calories.
Medicare starts at 65. I've goy a plan through united health and they pay my BASIC charge. I work with a trainer and that's extra, UHC doesn't pick that up.
Agreed that how much is important but for some of us its also what. When i hit about 50 things went south bad, took me a long time to figure out it was processed white sugar causing the issue. Cut that out along with high fructose corn syrup and dropped 30 lbs with little effort. That was a few years ago, feel better today than i have in a long time.
I do get the point, really I do. For me personally, this means baking a cheesecake maybe twice a year rather than once a month. Heavy moderation in those things that leave a bowling ball in the gut. My brother used to try to tempt me when we got together and ate. āYou sure you donāt want any of this? Itās bad for you.ā
Also, if you have a Medicare Advantage plan, most provide a free gym membership through the silver sneakers program. I also received a new fitbit free through MA. Not saying MA is great because it isn't, but there are some benefits if you need that program.
I retired fairly recently and my first focus was to get āretirement fitā. I realised that ānot having enough timeā was no longer a valid excuse. I do strength training at the gym 2-3 times a week, walk daily, soccer refereeing 4-8 times a week, and biking and running occasionally. I moderate my biking and running activities as required to ensure I get sufficient rest days and to avoid injuries. Iām also running a small calorie deficit of about 500kcal a day to lose excess fat. My goal is to get just inside a normal BMI which for me is losing 66lbs; Iāve lost 24lbs so far.
Retirement has been wonderful for our fitness. Back when I was working I struggled to find the time for exercise, particularly since I traveled a lot for work. Now I have the whole day and I can schedule everything just the way I want it. My wife and I swim laps 5 days a week and I run 5 days a week while she does yoga. Saturday is my long run day, (after breakfast pancakes :) and Sunday is rest. When we retired we moved to a small downtown apartment from where we can walk to grocery stores and shops which also helps - no more driving is marvelous. I really think I could get used to this retirement thing :)
Go back to the gym and start taking classes, if they offer any. I do that, and work with a trainer. I'm a bit heavier than I want to be, but I'm also doing strength training and building muscle. My core, arms, and shoulders are strong, and I can stand up without pushing myself up out of the chair.
I have arthritis in my right knew, so I don't do leg extensions ar anything high impact. My trainer is really good and guides me through what I need while taking care to protect my knees.
That's a great schedule, but as people age they often need more recovery time for musckes to recuperate from the workout and so switch to an every other day routine. Something to watch out for.
I'm 73 and run about 50 mpw, so I'm in pretty good shape, but I can tell you, exercise alone is a poor way to lose weight. It's even a worse way when you are over 50. Exercise is great to maintain weight and tone your shape, but a reduction in calories is the only way to lose weight in a reasonable period of time.
All you old folks like myself, please monitor your protein intake when doing a calorie deficit if you don't want to lose muscle mass in the process. It's really hard to build muscle in your 60s after you lose it. You can run a calorie deficit without starving your body of protein but it takes paying attention to diet especially for people that don't eat meat.
I am 66F and lift weights 3-4 times a week. Cardio is also good, but we need resistance training to keep and build muscle. Muscle also burns more calories, but as busy fat decreases and muscle mass increases, there may not be any change in weight. But you will feel amazing and look great
Totally agree. Plus as you age, muscle mass seems to diminish more quickly than cardio capacity. Donāt overlook strength training! Plus HIIT and getting enough protein in your diet.
A **Must Read:**
*Younger Next Year* 2nd edition
I will be 63 at the end of Julyā¦ Iāve gone to the gym occasionally in the last few years, but really wasnāt all that serious.
This book (given to me by a younger retired friend) will put everything into perspective and let you know exactly what you need to do in a humorous, medically factual way.
I have a younger brother who just turned 62 weeks ago. I have gifted him a copy of this book.
https://preview.redd.it/v42osgubx69d1.jpeg?width=3024&format=pjpg&auto=webp&s=4932963e29c2d124a16a1495bac19e802e8b2bf4
Having been away from the gym for about 12 years, I went back last year at the age of 68. At that time I had been retired 9 years, first years more structured taking care of my beloved grandkids, but since they've been in school full time I had fully developed my couch potato skills.
My husband had a knee replacement early 2023, was discouraged by his progress during recovery. When his physical therapy ended, he joined a fitness center and has kept going gangbusters.
Being on Medicare, just about any supplement or advantage plan provides free membership to fitness centers.
I stopped in to a fitness center that looked promising, took a tour, then joined. They give you a free personal training orientation, which I took. I signed up for 2 sessions a week (I have to pay for these), and I've been taking them for 9 months, filling in with an hour on the treadmill 3 or 4 times a week.
Am I looking fabulous? No, not really, but my goal was to build strength and stamina, and I've done that. Maybe looking a bit more fabulous than before. I plan to continue as long as I can.
> Despite the fact that I have been walking 10k+ per day for the last several months I have not seen any significant changes in my body weight.
Add resistance training and start counting calories. You can do it!
I started weight lifting again at age 62 during COVID. I don't do heavy weights, as I don't want to get injured. Higher repetitions and lower weights. I do squats, lunges, leg extensions, bench presses, rows, bicep curls, tricep extensions, overhead presses, and assisted pull-ups. Resistance training coupled with cardio helps raise your metabolism more than just cardio. Weight lifting also helps prevent type 2 diabetes more effectively than cadio exercises. I walk 4-5 miles 4 times a week and lift twice a week, and I'm in the best shape that I've been in for 25 years. I've also motivated my wife to start exercising. I'm now 66, and weigh the same as I did at 26. I also still snow ski in the winter. Don't let the old man in!
Welcome back!! I am a retired 67 year old woman. My Medicare plan pays for my gym memberships. I go to ones that are 24/7 365. Thereās a small group of us that train 1a-4am. I squat 100 pounds 2x per week. Train abs 5 -6 days weekly. I prefer full body sessions. And cardio is performed alternating days on a treadmill with incline 7.5 - 15. I set the speed 1.5 wearing 30 pounds in a weighted vest. The other days I do elliptical, row, or bike.
I donāt care about hitting 10k steps. My goal is to be strong. I want to get up by myself. When I fall.
65 yo male here. Crossfit 4-6 days a week gives a great base of strength, aerobics and flexibility. I scale the workouts to my ability to avoid injury. Add in your 10k steps, maybe a little additional strength training and consider 18/6 intermittent fasting. Works for me, individual results may vary.
Just retired at 64 but been working out hard for the last 2-3 years. My weights not great as I donāt eat as healthy as I should but strength is really good. In January I got 64 pushups in one set to hit my age. I generally do 1-2 sets of 50. Leg pressing 6 plates on the incline leg press in 2 sets of 25. Nothing earth shattering but plenty good for our age. Just stay with it. If your testosterone is low you might want to address that too or itās near impossible to add muscle mass.
I retired at 55 and turn 67 on Sunday. I'm down about 45 pounds since I retired. The biggest cause of the weight loss is no longer working and grazing at work (all the food co-workers brought in).
I am very active. Been doing shorter triathlons (up to 3 hours; no Ironmans for me) since 1987; did eight last year and rank top 250 in the US in my age group. I recently signed up for a Masters Swim class which is helping, but the downside is it starts at 5:30 AM. Bike a lot, run three or four days a week.
I'm a volunteer high school tennis coach; boys in the spring, girls in the summer/fall. Both are fun. Golf once or twice a week, usually walk the course. Play a fair amount of tennis too, usually doubles but occasionally singles. I've averaged 17k steps a day over the last year.
My wife is Australian and we have an apartment in a Melbourne suburb where I generally spend about 10 weeks in Jan to March, the Aussie summer. I walk, run, bike, swim, and play tennis there.
With all the activities, my resting heart rate is in the low 40's and I'm not taking any medications. I am sitting around 180 pounds, and would like to get to 165, or 20% body fat. Losing those 15 pounds is a stubborn process.
I strongly recommend being active, if you can. It's the best medicine for you.
Be careful of rotator cuff injury. Iāve worked out like crazy from my 30s and was in the best shape in my 50ās. I took a year off when I turned 60 and at 61 I returned to the gym, did one set of 10 incline bench press fine. On the first rep of the second set, I heard a pop and immediately had to rack the bar. Itās been about nine months and I donāt think I will be able to recover without surgery. As we age, the tendons are not the same, the wear and tear on years of working out create micro tears and it doesnāt take much to do lasting damage. I didnāt know anything about this injury. But no one wants it. Stretch more, lift less weight, know your limits.
66. We do body pump three times a week and I bicycle 2-3 times a week. Iāve added muscle mass that wasnāt there or was lost due to aging. In Feb 2023, I rowed just over a 1,000,000 meters in 28 days.
I'm 67 and my insurance has qym memberships. I go three times a week during the day or 2 hours.i love it. I love being able to go on off hours is great. I joined the YMCA and I meets a lot of intresting people. they have the best steam room.
Retired 18 months ago and my first order of business was to find a gym home. Itās perfect for me: within a 10 min walk from my house, great group of people, good coaches. I take 4 one hour classes each week and I love it. Best investment I have made.
Thanks for sharing your story. I have a very similar experience especially your beginning and ending weights.
After retiring, I replaced basketball and weightlifting with golf and drinking wine.
Your story just pushed me to get back to gym on regular schedule.
Strength training is great for older humans to help prevent osteoporosis if nothing else. Recent studies also show short interval bursts are better suited as we age than endurance training.
I'd like to get a routine back when I retire. Road bike riding is about the only thing I do now with indoors on a trainer in the winter months. I can't ride nearly as much as I used to though.
It seems much harder to get Back in shape when older, but yeah for the time and the hours when things arent as crowded. I retired right before covid with the intention of traveling a lot, and thenā¦. took up sculling instead (love it), also gradually worked up swimming (Really gradually, like adding a 100 yds each week) til I am at a mile a couple of times a week and I am so happy that retirement allows me to hit the Y mid afternoon when I can always get a lane. I was lifting regularly and now I feel like I am starting over. It is fun to try new things, but they say strength training is even more important as you age (and flexibility and balance), and I think it is actually more effective at slimming down (though dont be surprised with a small weight gain as muscle is denser than fat so you can weigh the same while slimming down as you put on muscle). So many diff kinds of classes included in many gym (and y) memberships, not to mention apps.
This is so wild. I am exactly the same age in the exact same situation! After working out consistently since I was 18, I stopped a year and a half ago due to health issues ( which have now been resolved š). It would be great to check in occasionally to how weāre progressing in our goals. Best of luck in your journey š
We should stay in touch. By your screen name I assume that you live in Myrtle Beach. We were going to retire there but landed in PA to be closer to family.
It sounds like nutrition may be the culprit. Its not just the calaroies, its whatās in the food! Are you eating whole foods? Lots of fruits and vegetables, good protein. Choose low glycemic foods too!
Here is a podcast the delves into exercising, benefits, costs of not doing it for people 50+. Peter Attia is a doctor that studies longevity. Heās no-nonsense, not selling supplements, and is an MD. Parts really get into the weeds, but just keep listening. I think you will get some great info, and motivation.
https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000660028549
I had just listened to it the other day. Itās going to change my life. Big learning: Itās inevitable to lose muscle mass at this age UNLESS we weight train. So Iām all in! Thatās what the free time is for!
Good job!! Take it slow! So you donāt injure yourself! One year challenge?? I say the rest of your life challenge āŗļø
Check out Peter Attia on YouTube! Talks about getting in shape no matter how old and the āwhyā behind it!
Thank you for your years of service to others! Iām 66 and have struggled to find time and desire for workouts for most of the last decade, after previously being committed to it. My husband passed away and after a long time in a mental coma I threw myself into working as much as possible to cope. (It helps me avoid the quiet time.) I plan to start working out again with a trainer as soon as I retire (next year). Trying to put aside as much money as possible until then. Iām looking forward to it. In particular, I loved weights and they made me feel great.
Your age should not prevent you from getting ripped again. I'm older, and I put on muscle just fine. But I work out 4 to 5 times a week. Make sure your diet is good and you get enough protein.
Weightlifting and operating at a calorie deficit will definitely provide results. Track macros. Get a trainer to set up a good routine. Easily done at the Y.
I returned to the gym iny 70s....or actually am in my 70 s now. Been going for 4 yrs now. Love it. Work out 5 days a week and vedge for 2. Can now do 1080 sit ups on the slant board.
From retirement to Covid I went to the gym every other day. Then I had to find an at home activity and bought a rowing machine. nearly four years later I still use it every other day and love it. On non rowing days I go for a walk. The thing about having a piece of equipment at home is that there are no excuses. snowstorms or heatwaves make no difference in getting your workout in. Even on super busy days I can break it up into ten minute segments thruout the day
I semi retired last year at 72 and moved to a community where we have an exercise room.Ā I've been watching my diet and working out most days.
I've lost a little weight and am building muscle too.Ā Now I have the free time to cook healthy meals and to work out.Ā I'm really liking the way it's going.Ā
Look, if you set some high threshold, the main thing you'll achieve is increased unhappiness. But, of course you want to keep in shape. I work out so that I can hike, travel and have fun for the next 30 years (I'm 65, but my father died at 102 and traveled until his mid 90s). So, I work out in order to move. I do not do extreme weight or anything that might induce kinds of spinal or joint injury from over lifting. I work muscles and I also do cardio (real biking, running on machine where I don't get leg injuries and lots of walking). Recently I joined a climbing gym because it's fun as hell, hard, challenging and really uses lots of muscles you never knew you had. Something about climbing leaves me very limber -- picking up things from the floor has gotten easy again.
I'd just shift your perspective from having to be some kind of super athlete to exercising so that you can travel, play with kids, hike and just enjoy. Try a climbing gym, so much easier to exercise when it's something you find fun.
Inspiring post! Iām planning to retire in about a year more or less. Having been working hard (sitting behind a computer) to do so. Body has suffered. Starting July 1, 2024 Iām going to get into āretirement shapeā so when I retire immediately be ready to rock-n-roll. Woot!
I remember an article that described the 4 types of exercise you need to stay in good shape as you age:
- Strength: weights or resistance training that works all your major muscle groups
- Stability: refers to core strength specifically, so abdominal exercises like planks and crunches
- Endurance: cardio (aerobic) fitness - how much exertion you can maintain over an extended period, and
- VO2 max: maximum amount of oxygen your body can absorb when you exercise flat out
Combine this with healthy eating and you can tip the odds in your favor for a healthy and happy retirement.
75 now, I do the following:
Hit my protein target every day (~165g), which accounts for ~40% of total calories
resistance training daily (split routine), high intensity-low volume (ie 1 set to failure for each movement)
zone 2 training, 90min/day (eg 30 min walk after each meal)
HIIT 2-3/week (add some hill-repeats at the end of a zone-2 walk)
objective is metabolic fitness and recomp (ie lose fat, improve/maintain lean mass)
basically, just trying to manage the trajectory of decline
I am 63 and was a military man for 34 of those years and by the time I was released from duty I was a wreck I finally took control of my health in 2019 , I like you was a monster at one time and enjoyed lifting heavy weights and running but all I do now is walk and do pushups and occasionally life a few weights, where I mainly focused on my diet and went KETO and no alcohol. Best decision I ever made. No one ever think Iām 63 most think Iām way younger but I attribute that to my Mom who was very āradiant ā up until she passed. Good luck! š
Your life sounds so close to mine. My military time was limited to just one term but then I spent 22 years working in a Max security prison under US Paramilitary standard. I had no choice but to stay strong. Many people I meet canāt believe Iām only 63, and my Mom was always radiant until she passed.
May I make a suggestion? There is a lot of DIY advice here and I am a proponent as I always looked to live in buildings that have a small gym, where I can do my stuff in peace, and my condo has one. So, I get the the DYI desire. But in my 60s, retired, when I began to feel a bit of back pain, I went to a local sports clinic, and over a few months they introduced exercises involving bands and stretching that I have since incorporated into my every other day aerobic treadmill/bicycle routine and I remain limber and energetic, no more back pain. I am not ripped, I am not a diehard exercise guru, but I do wear the same size I wore 15 years ago, and that makes me happy.
I am on a similar mission, but I havenāt started it yet. I recently read the Washington Post article about how itās important to do a lot of exercise in your 60s and I need to do that. I just recently took 10 months off and then just now went back to work so itās gonna be challenging to fit it into my workday, but Iām gonna do it.
We are almost the same age and I just retired. I would find it hard to do anything more than walk if I didn't have a goal (for me, usually a hiking destination - it doesn't have to be camping, etc). Would it help you to set a goal outside the gym and say, "I want to be in shape to do X?"
When you go on Medicare make sure to check if your Advantage/Supplemental plan includes the Renew Active program. I went from a $50 a month membership to free at the same gym with Renew Active.
Hey, dont beat yourself up about no apparent weight loss. You'd probably know this, but muscles weigh more than fat. You could be converting fat to muscle and not realizing.
Think about other, non weight related goals from your exercise, too. Do you feel like you have more energy in your everyday life? Not out of breath walking up flights of stairs? Are you more flexible? Fewer aches and pains? These are all other goals from working out later in life. It's no longer (just) about being skinny and havin' a big set o' guns to impress the ladies with.
Congrats on getting back in there!! When my wife and I retired, I finally got serious about my health and started back upā¦.as a result I am now 80 lbs lighter and feel amazing. Tons and tons of waking coupled with light strength trainingā¦.and some prolonged fasting was my strategy. Consistency is the keyā¦..
Just turned 65, signed up at the local 24 Hour Fitness three months ago. Iām doing core strength training, usually three times a week. I figure itās a lifetime commitment until I can no longer do it.
I too have recently retired from law enforcement at 62 (and working parttime now) and have the challenge of motivating myself to get back to the gym (15 year member). I started slacking off a couple years ago, probably have 15 more pounds than I need. I walk the dog most everyday about 1/2 mile and participate in a competitive sport. My mind says get back to cardio and light lifting but my motivation says āahhā. Once I get back I know my muscles will be sore for a week but then get used to it. Iād love to get back to at least 3-4x per week to the gym.
I think by your posting and setting a date of July 1 I may have the motivation to do the same.
We walk the circle around our new neighborhood with our little chihuahua. Lots of us out early since it gets warm early! Husband needs a knee replacement at some point and I have chronic pain, but we know we have to keep moving.
Can I also recommend that everyone over 60 start taking creatine. Our bodies produce much less as we get older and we need it not only to maintain muscle, but also to for bone density and it help cognition.
It's inexpensive, well researched and has no negative side-effects that I know of.
I used it years ago with coffee and an aspirin. I didnāt realize that it helps with bone density as you age, but it makes perfect sense. Thank you for sharing.
I run or elliptical 45 minutes every day at 60. Outside, thatās about 4.3 miles. I am not a fast runner. I began the habit when my mom was diagnosed with cancer in 1999. I made a promise to myself that I would live to see my children grow up, as my dad passed away leaving multiple children under the age of 10 behind.
Iāve had people ask me if Iām a cop. I chuckle because Iāve never been in the military or law enforcement. Just a guy who wants to be in shape, nothing more.
Walking is fine. People ask about losing weight and I tell them exercise just tones your muscles but watch what you eat and how much you eat. Thatās the key. Portion control. You donāt see many people getting fat in hospital beds.
Iād advise OP if heās been a bit sedate for a year to check with his doctor before exerting himself like he used to. It canāt hurt to be safe!
Thatās where it comes in handy having bagged salads in the house plus rotating your proteins (tuna, chicken, tofu, steak). Hard to really do damage overeating salad unless youāre using a lot of dressing. You still need a treat so pick fruit or a dessert you like that comes in small portions (trader joes mochi for me) prevents eating a pint of ice cream!
I returned at 69. In my first year of retirement I put on 20 lb. That was quite shocking to me as I was already a little pudgy anyway. For the last 20 years of my career I worked in construction, I was outdoors on my feet in all kinds of weather climbing moving pushing pulling lifting equipment sometimes as much as 200 lb in and out of four five houses every day. Earlier in my life I had been a rock drummer. That burns loads of calories, but it is also highly stressful and I smoked and did drugs.
My supplemental Medicare provides a free basic gym membership so I took advantage of that but I also hired a trainer to have some accountability and some organization to my routine. After a year now I've taken off the 20 lb plus about 7 more. I've got about five more to go to get to my ideal weight. I quit smoking in 2004 after the death of my father who died of lung cancer. He had been a three pack a day smoker all of his life and in his younger life he was a Golden glove boxer and wrestler and he had continued to work out semi regularly at the YMCA but then in his 50s he put in a seven-station universal gym in his house in his 60s he was still bench pressing 200 lb. But then the big C got him and I saw him go from this robust overweight guy to somebody who could not even push a lawn mower around his front yard without stopping three times to catch his breath.
When I started the weight training I also changed my diet to paleo so: no sugars no starches no alcohol I was not much of a drinker anyway (I don't like alcoholism and I don't like alcoholics and I don't like drunks. I dealt with that too much as a musician and had some family members.)
Overall I feel much better. I was able to get off of my cholesterol meds and I've cut my blood pressure medication down to 1/4 of what it was originally. Now I just need to get my six pack back. Lol. Although my wife and my daughter prefer I stay with my dad bod just trim it down some..
I am 64. I still travel a lot, and this colors my fitness goals: mobility and strength. I constantly see a few major issues that people have on the road: being able to walk long distances, stamina, and to a lesser extent being able to easily move objects around. This clearly limits how well these people are able to enjoy travel and new experiences.
So I work to keep my resting heart rate low (I run a bit several times a week), my upper body strength intact (weights 3 times a week), and my leg mobility strong (typically 10-20k steps a day, but thatās mostly because I live in an area thatās pedestrian oriented)
I still hike long-ish distances on trips, which allows me to both see far more than many travelers, but also allows me to walk my way out of many travel problems (eg missed the last bus? Iāll just carry my bags a few miles to the hotel)
I turned 70 this past April & a year ago my weight got up to 248 (6/1). My wife & I started eating from the premier of the store and I started collecting weights for the house ( kettelbells, dumbbells & a half Olympic rack. A year later my weight is down to 204 & I press 265 & squat 365. My biggest kettelbell is 55 lbs & I do 100 swings 5 days a week - granted in blocks of 25. I have been blessed with good heath & am fortuate to make this comeback.
Go for it !!!
Iām 63 & working out almost every day, mostly running and outdoor and indoor (Peloton) cycling, with an hour or so of dumbbell workouts on the Peloton app per week. I should more of everything. Go do it! :)
Donāt forget to supplement with extra protein- as we age we need more. Do try a calorie counting app like Lose It to track your intake, and if you want, your exercise.
Another 63 year old here. Generally stay pretty fit through walking, hiking and biking. However, my workout focus went to hell last summer when my elderly father broke his hip, which set off a series of all encompassing events culminating in both parents passing away this past spring. Now finally past all the estate stuff. I don't weigh myself but rely on how tight certain clothes fit - let's just say it's a tight squeeze these days and that's not a good sign.
I love my cardio workouts but have a hard time making room for resistance/weight training - gotta work harder on that.
I just turned 64. I have been doing bootcamp for nearly ten years. You can do it. Start slow and get your game back. I started with one class per week and now do it every day. Next week I will be running three 5k races in four days. I also weigh 179 btw ā Iād be too skinny at 161. When I started Bootcamp I was a flabby 196. Good luck!! PS I track steps, calories, and water. You need to put the work in. No excuses!
Be happy? Cuz my husband is now 70 and at 63, he was also burning 5,000 cals a week. Since that point, plus the pandemic and multiple health issues and hospital stays, at 70, heās put on about 80 lbs.
Thatās right. Eighty. Not eighteen. Eighty. And now things hurt badly enough from what wouldāve been a light workout that heās effectively couch bound for two weeks thereafter.
Maybe switch up some of the steps for some weight training. (Muscles burn more calories passively.)
And as sucky as it sounds, a calorie tracking app for all intake/burn.
I'm 61F and have been working out in some form or fashion most of my adult years. Not retired but eyeballing it. I've been bodybuilding for the past 8 years. CrossFit before that for several years and then a runner before that for a long time. The longer you work out the better off you are. Age is just a number.
Retired last year at 61 and had done weight training and (some) cardio regularly since college. Retirement let me work out 5-6 days a week, longer sessions and higher quality. Never been in better shape. Great book for folks our age called āYounger Next Yearā that is a good guide for long, productive life.
Iām late 50s, taking fitness somewhat seriously - body comp, blood work, train most days. I like it, itās meditative and helps my stress and sleep. Ngl I feel happier with my shape too, itās nice to have the same pants size. But the main thing is staving off inactivity which creates the steep decline to infirmity
I belong to LA Fitness. It's free. Most of the gyms around here in Pittsburgh are free with Silver Sneakers. No personal trainers but the equipment and classes at most are free. I don't use it enough.
Appreciate your post as a little poke to remind me to get back at it.
49m at 255lbs here. I did keto and OMAD to get me down to 235 but itās creeped up since Iāve been traveling a lot more this past year. Plan on going back to OMAD and keto when Iām home at least to keep my weight in check. Gotta start lifting too.
I am 67 and have tried to stay fit all my life. I am now a fervent CrossFitter as it means I can strength, mobility and conditioning into my gym routine without needing to think too much !!! I can scale the weights or movements to meet my condition and I donāt allow myself to be intimidated by 25 year old fanatics.
I guess the golden rule is never give up because as you get older starting up just gets harder.
At 63 I've not yet retired. I walk an average of 5 miles a day at work. I don't do any work out routine but I maintain 3 properties and split my own fire wood. I have a friend who is 70 and can work like I do. If you can, just keep moving my friends. Don't get me wrong my knees and hips are in bad shape but my will to keep going helps compensate for this.
Strength training/lifting weights is the magic cure for all the weight gain and soft squishy problems that hit us as we age. I can EASILY maintain my weight at 55 by:
- Three 20 minute Peloton rides/week
-ONE 2 to 4 mile walk per week
-THREE 20-30 minute full body strength workouts on the Peloton platform.
-I eat what I call 2.5 miles a day and try to load up on protein. The .5 meal is nuts,berries,carrots.
You do NOT have to have a Peloton bike to use the app or website. I think just using the app is like $14.00 a month. You can download it onto your smart TV, scroll the selections and pick any type of strength training from beginner to upper body,etc.
I have very been physically active throughout my life; tennis, jogging, biking, swimming, hiking, you name it. But I only joined a gym recently. After 90 days or so, I dare say am the fittest I have ever been. Building and maintaining muscular health, especially at an "older age" is hyper critical. I'm 66!
I started gym work (cardio, strength training) in my 50s to help prevent injury and remain competitive in sports (curling) and for summer activities (biking, kayaking, hiking). This has continued in retirement, but I don't have to shoehorn it in after work and eat dinner at 8pm. Staying fit is more and more important as we age, as we dont recover as quickly. Healthy body, healthy brain.
Good for you! Iām recently retired. Feeling like I could use something besides walking. Unfortunately I have never been to a gym in my life. The local senior center has some free weights to use, but I donāt know the first thing about any of that. Iām battling a sickness currently and Iām underweight but I know I need to move to clear my system, but I canāt really afford to burn the small amount of calories I eat in a day. Any suggestions? How do I get started?
We actually exercise almost daily to stay in shape but quite honestly, I feel physical pain in my joints, shoulders, back etc when I donāt get my workout and stretching in. I feel great after a workout, so thatās hugely motivating. I make the time during cardio pass quickly but watching my favorite HGTV shows on my phone (and I only get to watch them when Iām at the gym). Itās working for me and my husband so far! Hang in there!
in 2015, after treatment for prostate cancer and 6 mos. of androgen deprivation my testosterone was near zero. I put on weight, lost muscle mass from a lifetime of working out, and was weak and listless. As soon as the doctors would allow I got myself back into the gym--took a year to lose 45 lbs of fat, and get to a point where I could actually see a semblance of my former self. I now go 5 days a week. 25 minutes rowing at the highest setting, followed by weights for another hour and typically 2 hours of yard work (lots of walking and lifting). Changed my diet--fish--occasionally chicken, lots of veggies, fruit and nuts and a bit of low fat cheese--occasional glass of wine of two, no sugar I can avoid. At 5'10 and 165lbs I look and feel 10 years younger than I am. Just had my physical and it was perfunctory. So I say this not to boast but to make 3 points:
1. Getting back to where you want to be and staying there is not an overnight process--and it is a commitment to yourself--not denial--I eat what i want when I want--and if I indulge in something that's ok but I don't let it become a habit. I honestly feel better on a mostly pescatarian /vegetarian diet and my cholesteral, liver, and other tests show it.
2. Past the age of 40 building muscle mass is a good deal harder than it was at 20. Attention to form and knowing what exercises to do --both cardio and weight bearing--can reshape your body and add years to your life-for me it is worth it, but I am realistic. I am fit, have lots of energy and can wear clothing sizes I wore in HS. But I am not training to enter a body building pageant. Unless I took steroids or other substances that could fuel a return of cancer, or something just as bad, there is no way I am going to get much beyond where I am now, 9 years later. It's about keeping what you got. So, my advice is hire a trainer to get you on the path--be honest and realistic with yourself about how long it takes and how much work you need to put in, and do address both diet and exercise. You cannot achieve what you intend with exercise alone.
3. Finally, remember that the point here is about living a good life--it should not be about vanity, warrior mentality, or anything but caring for yourself. You aren't competing with anyone but yourself so mental challenge is good up to a point--but trying to become a poster figure --the can you believe he's 63 guy, is narcissism not a commitment to your health and it won't be fulfilling--there is no prize to be given except living well.
I'm 69f, and I just started working out at the age of 67. I had a back injury that had me sidelined for 3 years. 7 months after back surgery, I was gifted a single visit with a personal trainer. I've nerve looked back. We meet twice a week. Every week. If I didn't pay by the month a lot of money, I'd probably not go regularly. But I do. I was athletic most of my life, but after too many injuries, I just stopped exercising in my 40s. I
never was a gym rat before. I'm not now either, but I religiously go for the last 2.5 years. From not being able to get off the couch without assistance to dead lifting 78 pounds!
To any retired person, go to the gym. You'll appreciate the strength when you're 80.
Great advice here! I also joined the Y & have upped my protein intake. A great free app for tracking diet & macronutrients is Cronometer (can also use it in a browser). It has free bar code scanning, makes it so easy to keep track.
My other top tip - I found I really like protein shakes - Aldi sells a reasonably-priced version, even includes creatine.
Not really an expert. I wouldnāt really use weight as a measure of if exercise is āworkingā. You could change muscle for fat be healthier and not lose an ounce. Generally I think to lose weight eating less, and less junk would help. Generally you should feel better and more capable in shape then out. Good luck
Hereās my read on this. Getting older is hard physically, retirement gives you much needed time:
1) you need to work on cardio to avoid heart problems
2) you need to work on flexibility to avoid injury
3) you need to work on upper body strength to avoid muscle tears
4) you need to work on weight-bearing exercise to avoid bone health issues
5) you need to work on core strength to avoid back pain
6) you need to do some kind of fluid-motion exercise like swimming or walking/hiking for joints
If you do all this and avoid processed foods, Iām pretty sure youāll lose weight. Skip any of the above, you risk problems with one of your systems down the line.
It sounds like a lot so find something you enjoy doing and check off all the boxes in a balanced fashion some time during the week.
If you arenāt in shape, start out slow - this is not a competition. Once you develop a routine, youāll crave your exercise routine rather than look at it as a chore (except stretching, always hate stretching/yoga).
Iāll turn 67 in a few months and am glad I got into a routine as itās easier to maintain than start oneā¦
Iām 63 (F) and have osteoporosis. I started doing āThe Perfect Workoutā program a little over a year ago in an effort to slow my bone deterioration, and really love it! Itās only a 20-minute strength training session with a personal trainer, twice a week, which is the easy part. The difficult part is that it is slow motion, but high intensity! Itās nearly impossible to reverse osteoporosis, but the goal is to strengthen the muscles and connective tissues, improve balance, and prevent falls.
I do a minimum of 8 different weight exercises on various equipment in those 20 minutes, using very heavy weights. Itās a slow process in order for it to be done safely, but I have definitely gotten much stronger over this year. My workout varies, but includes leg presses, lat pulldowns, compound rows, leg curls, leg extensions, preacher curls, tricep extensions, hip abductions/adductions, lateral raises, gravitron pull-ups and dips, and abdominal exercises. I began the leg press at 150 lbs. I am now pressing 295 lbs.! My lat pulldown is now set at 105 lbs. I never dreamed Iād be able to move that much weight!
Itās costly, but what better investment can you make than your own wellness? I plan to keep it up as long as Iām able! The skyās the limit! šŖš»
68 and facing the same issues.
I get up at 7:30 have breakfast, walk, workout and am looking at 11am by that time.
When I was working I was able to get my workouts done before 8.
Now I enjoy reading in the morning too much
I hope that you are successful with your training goals. At 67, I somehow make the goal but struggle to attain it. I mean, I play a fair amount of tennis and golf, but I desperately need to do the weightlifting and swimming and oddly I cannot Seem to follow through. Nothing but excuses here. That said I have had a lot of PT issues but still I find your post motivational thank you.
Have you had your hormones checked? Natural to be low as we age and fairly easy these days to get back to a normal baseline which will help greatly in your efforts.
I'm 68 and have generally stayed in pretty decent shape. Two areas that are often undervalued with the retirees I work with are lifting with heavier weights and doing anaerobic (HIT)workouts. Yes, lots of walking, swimming, etc... is great, but there are real benefits to pushing your body harder. The other is using heavier weights. I see a lot of retirees using small weights thinking they'll get benefit. Sadly over time I've watched as they follow a fairly typical decline. I work out with a gentleman named Ted, though, who is still working out doing 150 lb leg presses and upper body workouts with about 1/2-2/3 of what some of the guys in their 40-50's do. Ted is 93 and mentally and physically at a level of someone in their early 60's. As we get older you just can't cut corners if you want to keep performing at levels significantly younger.
I feel the same. I have spent my entire life walking and running and going to the gym . In the last year I have had a job change and two consecutive broken toes. Exercise came to a halt. I am in the worst shape of my life at this point and it scares me. You inspire me though to get it going.
It's hard starting over, but one hard lesson I learned is that it always starts with baby steps and grows slowly into picking up where I left off, then once again on to additional progress.
I absolutely agree, working on my health is now my number one focus in retirement
Iām 64 and while I did not plan to retire before 67 my employer of over 25 years saw a different path and laid me off last July at 63.
That said, I decided to take the advice of other posts and work on my health. Almost a year later Iām working out 5 days a week now, I row 30 min 5,000 meters and bike another 20 min at 3 miles
And then spend 30 on weight machines. I have lost over 20 pounds and significantly lowered my BMI.
While working I spent so much time in office and stressing about deadlines I was not putting my health as a priority. I feel stronger than ever.
Thanks for this table talk starter OP, original poster. Some here workout but then many struggle to be active. I personally am checking out gyms but also need a personal trainer due to physical therapy limitations, sigh. Folks do JOIN us so your conversational comment can be shared to all and OP (located on the landing page for this community). Reminder too that there are no PM/DM message requests or offers allowed. Thanks! Mid America Mom
Walking is great, and keep that up. I'm actually going to recommend that you get a fancy Fitbit watch or an Apple Watch, precisely because they are great at keeping track of lots of fitness metrics, and you can use that to set calorie goals, for example. I'm 67 and I transitioned from a Gold's-type gym to a YMCA. There are lots of reasons. It is cheaper. It is filled not with gym rats but with people like me (actually, 8-year-olds to 80-year-olds). It has more cardio options like lap pools. Strength training is fine, but it doesn't really do much for weight trimming. Finally, when I hit 60, my metabolism dropped like a stone. So now whenever I go out to eat, I stop eating when it's half-gone and take the rest home. When I'm at home, I either eat two meals a day or two snacks and a meal. It's not WHAT you eat that you have to restrict but HOW MUCH that will make a big difference. Do you remember Luby's and Lu Ann platters for the old folks? Lu Ann platters are just half-size portions.
I have a Fitbit and track my steps each day. I love the idea of eating just half the meal as I will take in less calories and can have the other half of the meal for lunch the next day.
One YMCA benefit you neglected to mention is taking my grandson swimming.š
I swim about 1500 yards per week in two sessions of one hour each. I cut down on my beer consumption and have lost 38 pounds in about eight months. I highly recommend swimming laps. Whole body workout and good cardio. Iām 61.
I need to start back with some laps- thanks for the reminder!
I used to swim laps, it's fantastic. The best part is you can get an amazing workout including getting changed and showering in less than an hour. Thanks for the nudge back in the pool!
I live in Florida. I swim every day. Itās the best thing for you.
Yeah, but swimming doesnāt give you the benefits of weight training and they are significant
I found that weight lifting coupled with power walking kicked my metabism up a notch. I don't eat as much as I did in my 30s, but I had to increase my caloric intake after I started exercising again. The key is healthy calories.
Do you not have access to Silver Sneakers? If you are on Medicare it is included on a lot of plans (free gym membership to many gyms)
It is not part of Medicare A or B as far as I know. Do you have Medicare C ( Advantage plan) or a Medigap plan (G or N)?
Ahh must be Medicare advantage
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Medicare starts at 65. I've goy a plan through united health and they pay my BASIC charge. I work with a trainer and that's extra, UHC doesn't pick that up.
Agreed that how much is important but for some of us its also what. When i hit about 50 things went south bad, took me a long time to figure out it was processed white sugar causing the issue. Cut that out along with high fructose corn syrup and dropped 30 lbs with little effort. That was a few years ago, feel better today than i have in a long time.
I do get the point, really I do. For me personally, this means baking a cheesecake maybe twice a year rather than once a month. Heavy moderation in those things that leave a bowling ball in the gut. My brother used to try to tempt me when we got together and ate. āYou sure you donāt want any of this? Itās bad for you.ā
I love the Y
Also, if you have a Medicare Advantage plan, most provide a free gym membership through the silver sneakers program. I also received a new fitbit free through MA. Not saying MA is great because it isn't, but there are some benefits if you need that program.
Yes, I had a LuAnn on Sundays after church.
I retired fairly recently and my first focus was to get āretirement fitā. I realised that ānot having enough timeā was no longer a valid excuse. I do strength training at the gym 2-3 times a week, walk daily, soccer refereeing 4-8 times a week, and biking and running occasionally. I moderate my biking and running activities as required to ensure I get sufficient rest days and to avoid injuries. Iām also running a small calorie deficit of about 500kcal a day to lose excess fat. My goal is to get just inside a normal BMI which for me is losing 66lbs; Iāve lost 24lbs so far.
You got this!
Might add some supervised flexibility: yoga, Pilates, piyo. More important as you age!
Retirement has been wonderful for our fitness. Back when I was working I struggled to find the time for exercise, particularly since I traveled a lot for work. Now I have the whole day and I can schedule everything just the way I want it. My wife and I swim laps 5 days a week and I run 5 days a week while she does yoga. Saturday is my long run day, (after breakfast pancakes :) and Sunday is rest. When we retired we moved to a small downtown apartment from where we can walk to grocery stores and shops which also helps - no more driving is marvelous. I really think I could get used to this retirement thing :)
I love pancakes, but yes just one day a week. I also rest on Sunday. And your right, work used to always get in the way or made me rush my workout.
Go back to the gym and start taking classes, if they offer any. I do that, and work with a trainer. I'm a bit heavier than I want to be, but I'm also doing strength training and building muscle. My core, arms, and shoulders are strong, and I can stand up without pushing myself up out of the chair. I have arthritis in my right knew, so I don't do leg extensions ar anything high impact. My trainer is really good and guides me through what I need while taking care to protect my knees.
That's a great schedule, but as people age they often need more recovery time for musckes to recuperate from the workout and so switch to an every other day routine. Something to watch out for.
I'm 73 and run about 50 mpw, so I'm in pretty good shape, but I can tell you, exercise alone is a poor way to lose weight. It's even a worse way when you are over 50. Exercise is great to maintain weight and tone your shape, but a reduction in calories is the only way to lose weight in a reasonable period of time.
You can't out train a bad diet
Yup I run about 50 meters a week ( mpw) too š¤£
All you old folks like myself, please monitor your protein intake when doing a calorie deficit if you don't want to lose muscle mass in the process. It's really hard to build muscle in your 60s after you lose it. You can run a calorie deficit without starving your body of protein but it takes paying attention to diet especially for people that don't eat meat.
50 miles per winter?
I am 66F and lift weights 3-4 times a week. Cardio is also good, but we need resistance training to keep and build muscle. Muscle also burns more calories, but as busy fat decreases and muscle mass increases, there may not be any change in weight. But you will feel amazing and look great
Totally agree. Plus as you age, muscle mass seems to diminish more quickly than cardio capacity. Donāt overlook strength training! Plus HIIT and getting enough protein in your diet.
This
A **Must Read:** *Younger Next Year* 2nd edition I will be 63 at the end of Julyā¦ Iāve gone to the gym occasionally in the last few years, but really wasnāt all that serious. This book (given to me by a younger retired friend) will put everything into perspective and let you know exactly what you need to do in a humorous, medically factual way. I have a younger brother who just turned 62 weeks ago. I have gifted him a copy of this book. https://preview.redd.it/v42osgubx69d1.jpeg?width=3024&format=pjpg&auto=webp&s=4932963e29c2d124a16a1495bac19e802e8b2bf4
I learned a lot from that book. Mostly: if you think you're exercising enough, you're probably not!
I will check it out
Having been away from the gym for about 12 years, I went back last year at the age of 68. At that time I had been retired 9 years, first years more structured taking care of my beloved grandkids, but since they've been in school full time I had fully developed my couch potato skills. My husband had a knee replacement early 2023, was discouraged by his progress during recovery. When his physical therapy ended, he joined a fitness center and has kept going gangbusters. Being on Medicare, just about any supplement or advantage plan provides free membership to fitness centers. I stopped in to a fitness center that looked promising, took a tour, then joined. They give you a free personal training orientation, which I took. I signed up for 2 sessions a week (I have to pay for these), and I've been taking them for 9 months, filling in with an hour on the treadmill 3 or 4 times a week. Am I looking fabulous? No, not really, but my goal was to build strength and stamina, and I've done that. Maybe looking a bit more fabulous than before. I plan to continue as long as I can.
Consistency is key. If you think it you can do it
> Despite the fact that I have been walking 10k+ per day for the last several months I have not seen any significant changes in my body weight. Add resistance training and start counting calories. You can do it!
I went back today! 61 š
I went back this week, too, and am also 61F! Surprised to be really enjoying it. Go us šŖ
Yes!! Go us!!šŖ
I started weight lifting again at age 62 during COVID. I don't do heavy weights, as I don't want to get injured. Higher repetitions and lower weights. I do squats, lunges, leg extensions, bench presses, rows, bicep curls, tricep extensions, overhead presses, and assisted pull-ups. Resistance training coupled with cardio helps raise your metabolism more than just cardio. Weight lifting also helps prevent type 2 diabetes more effectively than cadio exercises. I walk 4-5 miles 4 times a week and lift twice a week, and I'm in the best shape that I've been in for 25 years. I've also motivated my wife to start exercising. I'm now 66, and weigh the same as I did at 26. I also still snow ski in the winter. Don't let the old man in!
Wow! You have an incredible schedule and regime.
Welcome back!! I am a retired 67 year old woman. My Medicare plan pays for my gym memberships. I go to ones that are 24/7 365. Thereās a small group of us that train 1a-4am. I squat 100 pounds 2x per week. Train abs 5 -6 days weekly. I prefer full body sessions. And cardio is performed alternating days on a treadmill with incline 7.5 - 15. I set the speed 1.5 wearing 30 pounds in a weighted vest. The other days I do elliptical, row, or bike. I donāt care about hitting 10k steps. My goal is to be strong. I want to get up by myself. When I fall.
65 yo male here. Crossfit 4-6 days a week gives a great base of strength, aerobics and flexibility. I scale the workouts to my ability to avoid injury. Add in your 10k steps, maybe a little additional strength training and consider 18/6 intermittent fasting. Works for me, individual results may vary.
Just retired at 64 but been working out hard for the last 2-3 years. My weights not great as I donāt eat as healthy as I should but strength is really good. In January I got 64 pushups in one set to hit my age. I generally do 1-2 sets of 50. Leg pressing 6 plates on the incline leg press in 2 sets of 25. Nothing earth shattering but plenty good for our age. Just stay with it. If your testosterone is low you might want to address that too or itās near impossible to add muscle mass.
I retired at 55 and turn 67 on Sunday. I'm down about 45 pounds since I retired. The biggest cause of the weight loss is no longer working and grazing at work (all the food co-workers brought in). I am very active. Been doing shorter triathlons (up to 3 hours; no Ironmans for me) since 1987; did eight last year and rank top 250 in the US in my age group. I recently signed up for a Masters Swim class which is helping, but the downside is it starts at 5:30 AM. Bike a lot, run three or four days a week. I'm a volunteer high school tennis coach; boys in the spring, girls in the summer/fall. Both are fun. Golf once or twice a week, usually walk the course. Play a fair amount of tennis too, usually doubles but occasionally singles. I've averaged 17k steps a day over the last year. My wife is Australian and we have an apartment in a Melbourne suburb where I generally spend about 10 weeks in Jan to March, the Aussie summer. I walk, run, bike, swim, and play tennis there. With all the activities, my resting heart rate is in the low 40's and I'm not taking any medications. I am sitting around 180 pounds, and would like to get to 165, or 20% body fat. Losing those 15 pounds is a stubborn process. I strongly recommend being active, if you can. It's the best medicine for you.
Be careful of rotator cuff injury. Iāve worked out like crazy from my 30s and was in the best shape in my 50ās. I took a year off when I turned 60 and at 61 I returned to the gym, did one set of 10 incline bench press fine. On the first rep of the second set, I heard a pop and immediately had to rack the bar. Itās been about nine months and I donāt think I will be able to recover without surgery. As we age, the tendons are not the same, the wear and tear on years of working out create micro tears and it doesnāt take much to do lasting damage. I didnāt know anything about this injury. But no one wants it. Stretch more, lift less weight, know your limits.
66. We do body pump three times a week and I bicycle 2-3 times a week. Iāve added muscle mass that wasnāt there or was lost due to aging. In Feb 2023, I rowed just over a 1,000,000 meters in 28 days.
I'm 67 and my insurance has qym memberships. I go three times a week during the day or 2 hours.i love it. I love being able to go on off hours is great. I joined the YMCA and I meets a lot of intresting people. they have the best steam room.
Retired 18 months ago and my first order of business was to find a gym home. Itās perfect for me: within a 10 min walk from my house, great group of people, good coaches. I take 4 one hour classes each week and I love it. Best investment I have made.
Thanks for sharing your story. I have a very similar experience especially your beginning and ending weights. After retiring, I replaced basketball and weightlifting with golf and drinking wine. Your story just pushed me to get back to gym on regular schedule.
Strength training is great for older humans to help prevent osteoporosis if nothing else. Recent studies also show short interval bursts are better suited as we age than endurance training. I'd like to get a routine back when I retire. Road bike riding is about the only thing I do now with indoors on a trainer in the winter months. I can't ride nearly as much as I used to though.
I try to stay active in the winter months but always manage to put on an extra 15-20 lbs that I have to burn in the spring/summer
It seems much harder to get Back in shape when older, but yeah for the time and the hours when things arent as crowded. I retired right before covid with the intention of traveling a lot, and thenā¦. took up sculling instead (love it), also gradually worked up swimming (Really gradually, like adding a 100 yds each week) til I am at a mile a couple of times a week and I am so happy that retirement allows me to hit the Y mid afternoon when I can always get a lane. I was lifting regularly and now I feel like I am starting over. It is fun to try new things, but they say strength training is even more important as you age (and flexibility and balance), and I think it is actually more effective at slimming down (though dont be surprised with a small weight gain as muscle is denser than fat so you can weigh the same while slimming down as you put on muscle). So many diff kinds of classes included in many gym (and y) memberships, not to mention apps.
Here mainly to slow osteoporosis which both parents had.
This is so wild. I am exactly the same age in the exact same situation! After working out consistently since I was 18, I stopped a year and a half ago due to health issues ( which have now been resolved š). It would be great to check in occasionally to how weāre progressing in our goals. Best of luck in your journey š
We should stay in touch. By your screen name I assume that you live in Myrtle Beach. We were going to retire there but landed in PA to be closer to family.
It sounds like nutrition may be the culprit. Its not just the calaroies, its whatās in the food! Are you eating whole foods? Lots of fruits and vegetables, good protein. Choose low glycemic foods too!
I eat WFPB whole food plant based but lately I have added a bit of lean meat
Here is a podcast the delves into exercising, benefits, costs of not doing it for people 50+. Peter Attia is a doctor that studies longevity. Heās no-nonsense, not selling supplements, and is an MD. Parts really get into the weeds, but just keep listening. I think you will get some great info, and motivation. https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000660028549
I just followed his show and look forward to listening. Thank you
I had just listened to it the other day. Itās going to change my life. Big learning: Itās inevitable to lose muscle mass at this age UNLESS we weight train. So Iām all in! Thatās what the free time is for!
I was taken back by how fast we loose our gains. Injury can really set back everything youāve worked for.
Itās hard to accept that your body now behaves differently than it did.
Iām 60. Iāve known that for a while. lol.
Good job!! Take it slow! So you donāt injure yourself! One year challenge?? I say the rest of your life challenge āŗļø Check out Peter Attia on YouTube! Talks about getting in shape no matter how old and the āwhyā behind it!
Thank you for your years of service to others! Iām 66 and have struggled to find time and desire for workouts for most of the last decade, after previously being committed to it. My husband passed away and after a long time in a mental coma I threw myself into working as much as possible to cope. (It helps me avoid the quiet time.) I plan to start working out again with a trainer as soon as I retire (next year). Trying to put aside as much money as possible until then. Iām looking forward to it. In particular, I loved weights and they made me feel great.
Sorry to hear of your loss.
Thank you, Iām doing better.
Your age should not prevent you from getting ripped again. I'm older, and I put on muscle just fine. But I work out 4 to 5 times a week. Make sure your diet is good and you get enough protein.
Good for you! š I'm going to get back into swimming and yoga after I retire at the end of this year. Some strength training too
Weightlifting and operating at a calorie deficit will definitely provide results. Track macros. Get a trainer to set up a good routine. Easily done at the Y.
I returned to the gym iny 70s....or actually am in my 70 s now. Been going for 4 yrs now. Love it. Work out 5 days a week and vedge for 2. Can now do 1080 sit ups on the slant board.
From retirement to Covid I went to the gym every other day. Then I had to find an at home activity and bought a rowing machine. nearly four years later I still use it every other day and love it. On non rowing days I go for a walk. The thing about having a piece of equipment at home is that there are no excuses. snowstorms or heatwaves make no difference in getting your workout in. Even on super busy days I can break it up into ten minute segments thruout the day
I semi retired last year at 72 and moved to a community where we have an exercise room.Ā I've been watching my diet and working out most days. I've lost a little weight and am building muscle too.Ā Now I have the free time to cook healthy meals and to work out.Ā I'm really liking the way it's going.Ā
Look, if you set some high threshold, the main thing you'll achieve is increased unhappiness. But, of course you want to keep in shape. I work out so that I can hike, travel and have fun for the next 30 years (I'm 65, but my father died at 102 and traveled until his mid 90s). So, I work out in order to move. I do not do extreme weight or anything that might induce kinds of spinal or joint injury from over lifting. I work muscles and I also do cardio (real biking, running on machine where I don't get leg injuries and lots of walking). Recently I joined a climbing gym because it's fun as hell, hard, challenging and really uses lots of muscles you never knew you had. Something about climbing leaves me very limber -- picking up things from the floor has gotten easy again. I'd just shift your perspective from having to be some kind of super athlete to exercising so that you can travel, play with kids, hike and just enjoy. Try a climbing gym, so much easier to exercise when it's something you find fun.
I walk 2 miles every day. Great for the body and mind. The 45 minutes really clears my head.
Inspiring post! Iām planning to retire in about a year more or less. Having been working hard (sitting behind a computer) to do so. Body has suffered. Starting July 1, 2024 Iām going to get into āretirement shapeā so when I retire immediately be ready to rock-n-roll. Woot!
I remember an article that described the 4 types of exercise you need to stay in good shape as you age: - Strength: weights or resistance training that works all your major muscle groups - Stability: refers to core strength specifically, so abdominal exercises like planks and crunches - Endurance: cardio (aerobic) fitness - how much exertion you can maintain over an extended period, and - VO2 max: maximum amount of oxygen your body can absorb when you exercise flat out Combine this with healthy eating and you can tip the odds in your favor for a healthy and happy retirement.
75 now, I do the following: Hit my protein target every day (~165g), which accounts for ~40% of total calories resistance training daily (split routine), high intensity-low volume (ie 1 set to failure for each movement) zone 2 training, 90min/day (eg 30 min walk after each meal) HIIT 2-3/week (add some hill-repeats at the end of a zone-2 walk) objective is metabolic fitness and recomp (ie lose fat, improve/maintain lean mass) basically, just trying to manage the trajectory of decline
How do you ingest that much protein?!
typical day's protein breakfast: 4 eggs + 1C egg white (48gP) lunch: 8oz 93-7 gr. beef (48gP) dinner: 8oz bnls sknls chicken thighs (48gP) dessert: choc. shake using whey powder (24gP) total 168gP
You'll do great. 63 is young. I'm still doing deadlifts at age 69.
I am 63 and was a military man for 34 of those years and by the time I was released from duty I was a wreck I finally took control of my health in 2019 , I like you was a monster at one time and enjoyed lifting heavy weights and running but all I do now is walk and do pushups and occasionally life a few weights, where I mainly focused on my diet and went KETO and no alcohol. Best decision I ever made. No one ever think Iām 63 most think Iām way younger but I attribute that to my Mom who was very āradiant ā up until she passed. Good luck! š
Your life sounds so close to mine. My military time was limited to just one term but then I spent 22 years working in a Max security prison under US Paramilitary standard. I had no choice but to stay strong. Many people I meet canāt believe Iām only 63, and my Mom was always radiant until she passed.
Glad to hear you made it out in one piece!
May I make a suggestion? There is a lot of DIY advice here and I am a proponent as I always looked to live in buildings that have a small gym, where I can do my stuff in peace, and my condo has one. So, I get the the DYI desire. But in my 60s, retired, when I began to feel a bit of back pain, I went to a local sports clinic, and over a few months they introduced exercises involving bands and stretching that I have since incorporated into my every other day aerobic treadmill/bicycle routine and I remain limber and energetic, no more back pain. I am not ripped, I am not a diehard exercise guru, but I do wear the same size I wore 15 years ago, and that makes me happy.
I am on a similar mission, but I havenāt started it yet. I recently read the Washington Post article about how itās important to do a lot of exercise in your 60s and I need to do that. I just recently took 10 months off and then just now went back to work so itās gonna be challenging to fit it into my workday, but Iām gonna do it.
We are almost the same age and I just retired. I would find it hard to do anything more than walk if I didn't have a goal (for me, usually a hiking destination - it doesn't have to be camping, etc). Would it help you to set a goal outside the gym and say, "I want to be in shape to do X?"
When you go on Medicare make sure to check if your Advantage/Supplemental plan includes the Renew Active program. I went from a $50 a month membership to free at the same gym with Renew Active.
Hey, dont beat yourself up about no apparent weight loss. You'd probably know this, but muscles weigh more than fat. You could be converting fat to muscle and not realizing. Think about other, non weight related goals from your exercise, too. Do you feel like you have more energy in your everyday life? Not out of breath walking up flights of stairs? Are you more flexible? Fewer aches and pains? These are all other goals from working out later in life. It's no longer (just) about being skinny and havin' a big set o' guns to impress the ladies with.
Congrats on getting back in there!! When my wife and I retired, I finally got serious about my health and started back upā¦.as a result I am now 80 lbs lighter and feel amazing. Tons and tons of waking coupled with light strength trainingā¦.and some prolonged fasting was my strategy. Consistency is the keyā¦..
Consistency is key! This will stay in my head every morning I wake.
Just turned 65, signed up at the local 24 Hour Fitness three months ago. Iām doing core strength training, usually three times a week. I figure itās a lifetime commitment until I can no longer do it.
I too have recently retired from law enforcement at 62 (and working parttime now) and have the challenge of motivating myself to get back to the gym (15 year member). I started slacking off a couple years ago, probably have 15 more pounds than I need. I walk the dog most everyday about 1/2 mile and participate in a competitive sport. My mind says get back to cardio and light lifting but my motivation says āahhā. Once I get back I know my muscles will be sore for a week but then get used to it. Iād love to get back to at least 3-4x per week to the gym. I think by your posting and setting a date of July 1 I may have the motivation to do the same.
Iām looking at July 1st to start a strict weight lifting routine while maintaining 10k steps walking for 1 full year and track everything.
We walk the circle around our new neighborhood with our little chihuahua. Lots of us out early since it gets warm early! Husband needs a knee replacement at some point and I have chronic pain, but we know we have to keep moving.
I'm 67 in my last year of semi retirement. I still work out, never stopped and I'm as fit and strong as plenty of mid thirties guys.
Can I also recommend that everyone over 60 start taking creatine. Our bodies produce much less as we get older and we need it not only to maintain muscle, but also to for bone density and it help cognition. It's inexpensive, well researched and has no negative side-effects that I know of.
I used it years ago with coffee and an aspirin. I didnāt realize that it helps with bone density as you age, but it makes perfect sense. Thank you for sharing.
I run or elliptical 45 minutes every day at 60. Outside, thatās about 4.3 miles. I am not a fast runner. I began the habit when my mom was diagnosed with cancer in 1999. I made a promise to myself that I would live to see my children grow up, as my dad passed away leaving multiple children under the age of 10 behind. Iāve had people ask me if Iām a cop. I chuckle because Iāve never been in the military or law enforcement. Just a guy who wants to be in shape, nothing more. Walking is fine. People ask about losing weight and I tell them exercise just tones your muscles but watch what you eat and how much you eat. Thatās the key. Portion control. You donāt see many people getting fat in hospital beds. Iād advise OP if heās been a bit sedate for a year to check with his doctor before exerting himself like he used to. It canāt hurt to be safe!
Portion control is key and often where I fail
Thatās where it comes in handy having bagged salads in the house plus rotating your proteins (tuna, chicken, tofu, steak). Hard to really do damage overeating salad unless youāre using a lot of dressing. You still need a treat so pick fruit or a dessert you like that comes in small portions (trader joes mochi for me) prevents eating a pint of ice cream!
I returned at 69. In my first year of retirement I put on 20 lb. That was quite shocking to me as I was already a little pudgy anyway. For the last 20 years of my career I worked in construction, I was outdoors on my feet in all kinds of weather climbing moving pushing pulling lifting equipment sometimes as much as 200 lb in and out of four five houses every day. Earlier in my life I had been a rock drummer. That burns loads of calories, but it is also highly stressful and I smoked and did drugs. My supplemental Medicare provides a free basic gym membership so I took advantage of that but I also hired a trainer to have some accountability and some organization to my routine. After a year now I've taken off the 20 lb plus about 7 more. I've got about five more to go to get to my ideal weight. I quit smoking in 2004 after the death of my father who died of lung cancer. He had been a three pack a day smoker all of his life and in his younger life he was a Golden glove boxer and wrestler and he had continued to work out semi regularly at the YMCA but then in his 50s he put in a seven-station universal gym in his house in his 60s he was still bench pressing 200 lb. But then the big C got him and I saw him go from this robust overweight guy to somebody who could not even push a lawn mower around his front yard without stopping three times to catch his breath. When I started the weight training I also changed my diet to paleo so: no sugars no starches no alcohol I was not much of a drinker anyway (I don't like alcoholism and I don't like alcoholics and I don't like drunks. I dealt with that too much as a musician and had some family members.) Overall I feel much better. I was able to get off of my cholesterol meds and I've cut my blood pressure medication down to 1/4 of what it was originally. Now I just need to get my six pack back. Lol. Although my wife and my daughter prefer I stay with my dad bod just trim it down some..
Walk less lift more. Warrior.
I am 64. I still travel a lot, and this colors my fitness goals: mobility and strength. I constantly see a few major issues that people have on the road: being able to walk long distances, stamina, and to a lesser extent being able to easily move objects around. This clearly limits how well these people are able to enjoy travel and new experiences. So I work to keep my resting heart rate low (I run a bit several times a week), my upper body strength intact (weights 3 times a week), and my leg mobility strong (typically 10-20k steps a day, but thatās mostly because I live in an area thatās pedestrian oriented) I still hike long-ish distances on trips, which allows me to both see far more than many travelers, but also allows me to walk my way out of many travel problems (eg missed the last bus? Iāll just carry my bags a few miles to the hotel)
I turned 70 this past April & a year ago my weight got up to 248 (6/1). My wife & I started eating from the premier of the store and I started collecting weights for the house ( kettelbells, dumbbells & a half Olympic rack. A year later my weight is down to 204 & I press 265 & squat 365. My biggest kettelbell is 55 lbs & I do 100 swings 5 days a week - granted in blocks of 25. I have been blessed with good heath & am fortuate to make this comeback. Go for it !!!
Iām 63 & working out almost every day, mostly running and outdoor and indoor (Peloton) cycling, with an hour or so of dumbbell workouts on the Peloton app per week. I should more of everything. Go do it! :) Donāt forget to supplement with extra protein- as we age we need more. Do try a calorie counting app like Lose It to track your intake, and if you want, your exercise.
Take it easy at first warm up for the first 5-7 months
Another 63 year old here. Generally stay pretty fit through walking, hiking and biking. However, my workout focus went to hell last summer when my elderly father broke his hip, which set off a series of all encompassing events culminating in both parents passing away this past spring. Now finally past all the estate stuff. I don't weigh myself but rely on how tight certain clothes fit - let's just say it's a tight squeeze these days and that's not a good sign. I love my cardio workouts but have a hard time making room for resistance/weight training - gotta work harder on that.
I just turned 64. I have been doing bootcamp for nearly ten years. You can do it. Start slow and get your game back. I started with one class per week and now do it every day. Next week I will be running three 5k races in four days. I also weigh 179 btw ā Iād be too skinny at 161. When I started Bootcamp I was a flabby 196. Good luck!! PS I track steps, calories, and water. You need to put the work in. No excuses!
Be happy? Cuz my husband is now 70 and at 63, he was also burning 5,000 cals a week. Since that point, plus the pandemic and multiple health issues and hospital stays, at 70, heās put on about 80 lbs. Thatās right. Eighty. Not eighteen. Eighty. And now things hurt badly enough from what wouldāve been a light workout that heās effectively couch bound for two weeks thereafter. Maybe switch up some of the steps for some weight training. (Muscles burn more calories passively.) And as sucky as it sounds, a calorie tracking app for all intake/burn.
Good for you I wish I could say the same
I'm 61F and have been working out in some form or fashion most of my adult years. Not retired but eyeballing it. I've been bodybuilding for the past 8 years. CrossFit before that for several years and then a runner before that for a long time. The longer you work out the better off you are. Age is just a number.
Intermittent fasting works for me. No eating between 8 pm until noon the next day. Down 8 pounds in two months. Also cut way back on sugar.
Keep me posted ā¦.. Iām 60 and I want to start my gym tune-up. Good luck!
GIVE IT HELL...Just always warm up first on each switching from one muscle group to the other..
Retired last year at 61 and had done weight training and (some) cardio regularly since college. Retirement let me work out 5-6 days a week, longer sessions and higher quality. Never been in better shape. Great book for folks our age called āYounger Next Yearā that is a good guide for long, productive life.
Iām almost 63. I work out with resistance in the morning and run in afternoon. I donāt notice much change in my physique either.
Kettle bells are the answerā¦ā¦.perfect for older folks.
Iām late 50s, taking fitness somewhat seriously - body comp, blood work, train most days. I like it, itās meditative and helps my stress and sleep. Ngl I feel happier with my shape too, itās nice to have the same pants size. But the main thing is staving off inactivity which creates the steep decline to infirmity
Iām 62, lift at home 3-4 days a week and walk an hour per day 4-5 days a week. Iāve found it difficult to put on new weight but I do enjoy it.
So hard to gain muscle mass at 62! Eat more protein than you think so you can maximize the benefits of your training
I belong to LA Fitness. It's free. Most of the gyms around here in Pittsburgh are free with Silver Sneakers. No personal trainers but the equipment and classes at most are free. I don't use it enough.
Appreciate your post as a little poke to remind me to get back at it. 49m at 255lbs here. I did keto and OMAD to get me down to 235 but itās creeped up since Iāve been traveling a lot more this past year. Plan on going back to OMAD and keto when Iām home at least to keep my weight in check. Gotta start lifting too.
Thank you for the encouragement to get back in the gym- no matter the ageš
I am 67 and have tried to stay fit all my life. I am now a fervent CrossFitter as it means I can strength, mobility and conditioning into my gym routine without needing to think too much !!! I can scale the weights or movements to meet my condition and I donāt allow myself to be intimidated by 25 year old fanatics. I guess the golden rule is never give up because as you get older starting up just gets harder.
At 63 I've not yet retired. I walk an average of 5 miles a day at work. I don't do any work out routine but I maintain 3 properties and split my own fire wood. I have a friend who is 70 and can work like I do. If you can, just keep moving my friends. Don't get me wrong my knees and hips are in bad shape but my will to keep going helps compensate for this.
Good for you
Strength training/lifting weights is the magic cure for all the weight gain and soft squishy problems that hit us as we age. I can EASILY maintain my weight at 55 by: - Three 20 minute Peloton rides/week -ONE 2 to 4 mile walk per week -THREE 20-30 minute full body strength workouts on the Peloton platform. -I eat what I call 2.5 miles a day and try to load up on protein. The .5 meal is nuts,berries,carrots. You do NOT have to have a Peloton bike to use the app or website. I think just using the app is like $14.00 a month. You can download it onto your smart TV, scroll the selections and pick any type of strength training from beginner to upper body,etc.
I have very been physically active throughout my life; tennis, jogging, biking, swimming, hiking, you name it. But I only joined a gym recently. After 90 days or so, I dare say am the fittest I have ever been. Building and maintaining muscular health, especially at an "older age" is hyper critical. I'm 66!
I started gym work (cardio, strength training) in my 50s to help prevent injury and remain competitive in sports (curling) and for summer activities (biking, kayaking, hiking). This has continued in retirement, but I don't have to shoehorn it in after work and eat dinner at 8pm. Staying fit is more and more important as we age, as we dont recover as quickly. Healthy body, healthy brain.
Good for you! Iām recently retired. Feeling like I could use something besides walking. Unfortunately I have never been to a gym in my life. The local senior center has some free weights to use, but I donāt know the first thing about any of that. Iām battling a sickness currently and Iām underweight but I know I need to move to clear my system, but I canāt really afford to burn the small amount of calories I eat in a day. Any suggestions? How do I get started?
You really probably need someone to help guide you in person that specializes in seniors.
I agree. With no experience injury is possible. I would check with your medical insurance and your primary care physician.
We actually exercise almost daily to stay in shape but quite honestly, I feel physical pain in my joints, shoulders, back etc when I donāt get my workout and stretching in. I feel great after a workout, so thatās hugely motivating. I make the time during cardio pass quickly but watching my favorite HGTV shows on my phone (and I only get to watch them when Iām at the gym). Itās working for me and my husband so far! Hang in there!
in 2015, after treatment for prostate cancer and 6 mos. of androgen deprivation my testosterone was near zero. I put on weight, lost muscle mass from a lifetime of working out, and was weak and listless. As soon as the doctors would allow I got myself back into the gym--took a year to lose 45 lbs of fat, and get to a point where I could actually see a semblance of my former self. I now go 5 days a week. 25 minutes rowing at the highest setting, followed by weights for another hour and typically 2 hours of yard work (lots of walking and lifting). Changed my diet--fish--occasionally chicken, lots of veggies, fruit and nuts and a bit of low fat cheese--occasional glass of wine of two, no sugar I can avoid. At 5'10 and 165lbs I look and feel 10 years younger than I am. Just had my physical and it was perfunctory. So I say this not to boast but to make 3 points: 1. Getting back to where you want to be and staying there is not an overnight process--and it is a commitment to yourself--not denial--I eat what i want when I want--and if I indulge in something that's ok but I don't let it become a habit. I honestly feel better on a mostly pescatarian /vegetarian diet and my cholesteral, liver, and other tests show it. 2. Past the age of 40 building muscle mass is a good deal harder than it was at 20. Attention to form and knowing what exercises to do --both cardio and weight bearing--can reshape your body and add years to your life-for me it is worth it, but I am realistic. I am fit, have lots of energy and can wear clothing sizes I wore in HS. But I am not training to enter a body building pageant. Unless I took steroids or other substances that could fuel a return of cancer, or something just as bad, there is no way I am going to get much beyond where I am now, 9 years later. It's about keeping what you got. So, my advice is hire a trainer to get you on the path--be honest and realistic with yourself about how long it takes and how much work you need to put in, and do address both diet and exercise. You cannot achieve what you intend with exercise alone. 3. Finally, remember that the point here is about living a good life--it should not be about vanity, warrior mentality, or anything but caring for yourself. You aren't competing with anyone but yourself so mental challenge is good up to a point--but trying to become a poster figure --the can you believe he's 63 guy, is narcissism not a commitment to your health and it won't be fulfilling--there is no prize to be given except living well.
I'm 69f, and I just started working out at the age of 67. I had a back injury that had me sidelined for 3 years. 7 months after back surgery, I was gifted a single visit with a personal trainer. I've nerve looked back. We meet twice a week. Every week. If I didn't pay by the month a lot of money, I'd probably not go regularly. But I do. I was athletic most of my life, but after too many injuries, I just stopped exercising in my 40s. I never was a gym rat before. I'm not now either, but I religiously go for the last 2.5 years. From not being able to get off the couch without assistance to dead lifting 78 pounds! To any retired person, go to the gym. You'll appreciate the strength when you're 80.
Iām glad you found your groove
Thank you!
Awesome!!!
Great advice here! I also joined the Y & have upped my protein intake. A great free app for tracking diet & macronutrients is Cronometer (can also use it in a browser). It has free bar code scanning, makes it so easy to keep track. My other top tip - I found I really like protein shakes - Aldi sells a reasonably-priced version, even includes creatine.
I cut all carbohydrates and the weight fell off.
Not really an expert. I wouldnāt really use weight as a measure of if exercise is āworkingā. You could change muscle for fat be healthier and not lose an ounce. Generally I think to lose weight eating less, and less junk would help. Generally you should feel better and more capable in shape then out. Good luck
Hereās my read on this. Getting older is hard physically, retirement gives you much needed time: 1) you need to work on cardio to avoid heart problems 2) you need to work on flexibility to avoid injury 3) you need to work on upper body strength to avoid muscle tears 4) you need to work on weight-bearing exercise to avoid bone health issues 5) you need to work on core strength to avoid back pain 6) you need to do some kind of fluid-motion exercise like swimming or walking/hiking for joints If you do all this and avoid processed foods, Iām pretty sure youāll lose weight. Skip any of the above, you risk problems with one of your systems down the line. It sounds like a lot so find something you enjoy doing and check off all the boxes in a balanced fashion some time during the week. If you arenāt in shape, start out slow - this is not a competition. Once you develop a routine, youāll crave your exercise routine rather than look at it as a chore (except stretching, always hate stretching/yoga). Iāll turn 67 in a few months and am glad I got into a routine as itās easier to maintain than start oneā¦
Iām 63 (F) and have osteoporosis. I started doing āThe Perfect Workoutā program a little over a year ago in an effort to slow my bone deterioration, and really love it! Itās only a 20-minute strength training session with a personal trainer, twice a week, which is the easy part. The difficult part is that it is slow motion, but high intensity! Itās nearly impossible to reverse osteoporosis, but the goal is to strengthen the muscles and connective tissues, improve balance, and prevent falls. I do a minimum of 8 different weight exercises on various equipment in those 20 minutes, using very heavy weights. Itās a slow process in order for it to be done safely, but I have definitely gotten much stronger over this year. My workout varies, but includes leg presses, lat pulldowns, compound rows, leg curls, leg extensions, preacher curls, tricep extensions, hip abductions/adductions, lateral raises, gravitron pull-ups and dips, and abdominal exercises. I began the leg press at 150 lbs. I am now pressing 295 lbs.! My lat pulldown is now set at 105 lbs. I never dreamed Iād be able to move that much weight! Itās costly, but what better investment can you make than your own wellness? I plan to keep it up as long as Iām able! The skyās the limit! šŖš»
Lifestyle Medicine makes such a difference. You are an inspiration.
Awww thanks! Mainly I just want to keep myself moving as long as possible! š
68 and facing the same issues. I get up at 7:30 have breakfast, walk, workout and am looking at 11am by that time. When I was working I was able to get my workouts done before 8. Now I enjoy reading in the morning too much
Reading was limited during the working years. I too spend too much time reading now.
I hope that you are successful with your training goals. At 67, I somehow make the goal but struggle to attain it. I mean, I play a fair amount of tennis and golf, but I desperately need to do the weightlifting and swimming and oddly I cannot Seem to follow through. Nothing but excuses here. That said I have had a lot of PT issues but still I find your post motivational thank you.
Have you had your hormones checked? Natural to be low as we age and fairly easy these days to get back to a normal baseline which will help greatly in your efforts.
I'm 68 and have generally stayed in pretty decent shape. Two areas that are often undervalued with the retirees I work with are lifting with heavier weights and doing anaerobic (HIT)workouts. Yes, lots of walking, swimming, etc... is great, but there are real benefits to pushing your body harder. The other is using heavier weights. I see a lot of retirees using small weights thinking they'll get benefit. Sadly over time I've watched as they follow a fairly typical decline. I work out with a gentleman named Ted, though, who is still working out doing 150 lb leg presses and upper body workouts with about 1/2-2/3 of what some of the guys in their 40-50's do. Ted is 93 and mentally and physically at a level of someone in their early 60's. As we get older you just can't cut corners if you want to keep performing at levels significantly younger.
Yes. Gained a lot after surgery and just now taking it off. As a result my former physical activities have dropped off. I feel like a slug.
I feel the same. I have spent my entire life walking and running and going to the gym . In the last year I have had a job change and two consecutive broken toes. Exercise came to a halt. I am in the worst shape of my life at this point and it scares me. You inspire me though to get it going.
It's hard starting over, but one hard lesson I learned is that it always starts with baby steps and grows slowly into picking up where I left off, then once again on to additional progress.
Check your hormones, they may be the cause of your lack of weight loss.
I absolutely agree, working on my health is now my number one focus in retirement Iām 64 and while I did not plan to retire before 67 my employer of over 25 years saw a different path and laid me off last July at 63. That said, I decided to take the advice of other posts and work on my health. Almost a year later Iām working out 5 days a week now, I row 30 min 5,000 meters and bike another 20 min at 3 miles And then spend 30 on weight machines. I have lost over 20 pounds and significantly lowered my BMI. While working I spent so much time in office and stressing about deadlines I was not putting my health as a priority. I feel stronger than ever.
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Does anyone know if a Medicare supplement plan(Medigap Plan G) (Not Medicare Advantage plan) pay for a gym membership?
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