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Question

What exercises do you do and what advice do you have to counteract the toll aging takes on the body? 

 

 

 

Answers

I am 61 years old and have been an big fan of the Elliptical for the past 15 years averaging 20+ miles per week. About 3 months ago, I purchased a high-quality rowing machine. I have added 15000 meters of rowing to my weekly elliptical training. The difference in my body is just incredible!

 

 

 

I’m 69 and have been working out since I was 39. My workout is lifting weights 3 days a week also for cardio I walk 7 days and do the elliptical machine. I do not feel my age and hope to continue my work out for many years to come. It is the best way to grow older.

 

 

 

I was a fitness instructor as a second job for many years. I taught "tricks" to keep a person moving even if they "didn't have time". At age 78 I still run, but now I mix walking with the running and it keeps my leg muscles strong. When I'm waiting for my bathtub to fill up, I do wall pushups for both my biceps and triceps. I do squats and toe raises near the stove when I'm waiting for my oatmeal to cook at breakfast. Isometrics for the stomach all the time and I don't even need to get down on the floor. I hold in my "tummy" and make sure I keep breathing.  When I pass a mirror or window where I can see my reflection, I make sure I stand up straight  "taller" I tell myself — and hold in those abs. I keep a small rubber ball near the phone and when I'm talking I sqeeze the ball, alternating hands, to strengthen my hand and finger muscles. And the best exercise of all — I smile a lot to keep those facial muscles from drooping. It's interesting, but when I do that other people return the smile, so we're exercising together! C'mon — try it with me.....smile!  Smiley Happy Thanks.

 

 

 

Every morning, I do a mix of strength exercises, including "hard" pushups, and some yoga asanas  cow/cat, bridge, boat, plank, downward dog, warrior. That is followed by fast walking about 2.5 miles outdoors, no matter the weather.

 

Twice weekly I teach a one-hour Tai Chi for Health class, and once a week take a yoga class.
Nightly, before bedtime, I do a 5–6 minute Tai Chi form. Proper breathing, posture, balance and strength are key elements of all.

I'm 70, have osteoporosis with high risk of fracture (so they say), and have been exercising daily since my mid-twenties.

How do I persevere? It's like brushing your teeth  you do it regardless. If I have to, I'll modify and do what I can, as long as I can.

 

 

I do walking around my pool in the wintertime and in the summer, begin to swim laps, jump, whatever suits your fancy. I do sit-ups, leg stretches, arm wind ups and reverse, hugs galore and the doctors also told me I have osteoporosis, which can result in fractures (so they say, as well).  

 

I have already fallen down, missed my back and head, hit my ribs on a end table, that point and my arm hit the table with a loud thud. I kept telling myself it didn't happen until the pain subsided. Did I break anything? NOTHING!! So, believe in yourself and keep on exercising, you can do what ever you want. Try 2 days then build it to 3 days, and yes, do breathing exercises — it makes your mind at peace.

 

 

 

The best exercises I do on a regular basis are Go4life from the NIH, 4x4 by JJ Virgin and Walk Away the pounds by Leslie Sansone these exercises work every muscle in the body.

 

 

 

Exercise is the best activity to make muscles strong. If you are an initiator start from basic exercise then go for hard. You can try aerobics, jogging, running, yoga etc, it will help you to boost your energy as well as it improves your fitness easily but for this continuation is necessary by the person who wants to stay fit.

 

 

 

I'm 63 and have been weight lifting regularly since I was 43. I was also a personal trainer. I weight lift 3× a week and walk or hike each day that I don't weight train. I don't feel my age and although I was diagnosed with osteopenia recently, I wonder if I hadn't been consistent, possibly I'd have full fledged osteoporosis. Keep working out! Start slow if not used to it, and you will start enjoying the benefits of being active in no time.

 

 


* Aerobic exercises like jogging may help reverse some heart damage from normal aging.

* Strength-training moves like tai chi are best for preserving muscles from age-related decline.

* There may be a powerful link between regular cardio, like swimming and walking, and a lower risk of dementia.

* Cardio workouts may also improve the look and feel of your skin.

* Activities like cycling may also protect your immune system from some age-related decline.

* Other types of strength training can include moves like planks and squats.

* Aerobic workouts may guard against age-related decline because of reduced brain connectivity.

 

 

 

The next time you have a medical checkup, don’t be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you’ve been doing since you were about a year old is now being touted (along with other forms of regular physical activity) as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention. Judging from the research, it’s a well-earned reputation.

Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that’s readily available to you. What’s more, it’s free and has practically no negative side effects.

 

Walking for 2.5 hours a week — that’s just 21 minutes a day — can cut your risk of heart disease by 30%. In addition, this do-anywhere, no-equipment-required activity has also been shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp. In fact, according to some estimates, walking regularly could save Americans over $100 billion a year in health care costs. Even a quick one-minute jaunt pays off. A University of Utah study in 2014 found that for every minute of brisk walking that women did throughout the day, they lowered their risk of obesity by 5%. No more “I don’t have time” excuses!

 

https://www.health.harvard.edu/exercise-and-fitness/walking-for-health

Comments
opljmp1
I find water aerobics to be best. I am 63 and overweight. Water aerobics allows me t do all the things cant on land. Jump, run, etc. It gives a very good cardiac workout. Don't worry about needing a swimsuit, no one cares. We all look the same.
retiredtraveler

I'm 68 and have been working out since age 30. I lift weights 4 days a week, cardio for 5. I do two step classes, a 'boot camp', a general aerobics, and one day on a stair stepper.

   Going to the gym is simply a part of an every day routine. I don't have to plan for it, and have no excuses for missing (except on occasion).

   I have slowed down, and don't have the stamina I used to have, but am in far better shape than most people half my age.

RichardD526081

Best exercixe in my 81 years is simply swimming,breast stroke,free style,back swimming are my favorites.

Songful1

Stretching Exercises and chair Yoga Stretch is excellent to keep you loosened up without overdoing it. I have done classes at the YMCA and Silver Sneakers that helped me feel more vibrant and lessened pain and tensin in muscles. Also water aerobics on a Sr level is always beneficial for muscles.

r447879w
Jesus walked so I walk. Doesn't cost money to move the body indoors or outdoors. Laugh a lot. I watch a lot of comedies. Keep the drama and stress away as much as possible. No need to spend a lot of money to stay fit. The outdoors is big enough for everyone to just get out and walk. Cleaning house requires bending, stretching, kneeling, twisting, muscle building. Best of all...NONE of those things cost money. JUST DO YOU! MOVE YOUR BODY THE WAY YOU WANT JUST MOVE IT! Smiley Happy
NicoleD201535

The Best Exercise for Aging Muscles - Fitness and Motivation

As we age, two forms of exercise are the most important to focus on: aerobic exercise, or cardio, which gets your heart pumping and sweat flowing, and strength training, which helps keep aging muscles from dwindling over time. facetime on pc

seniorteddy

I am 81 years old and in great shape with good health.  Several years ago our community center began offering a Senior Exercising Class called SILVER SLIPPERS.  They have the best instructions who are trained to deal with aging bodies.  We use light aerobics, weight training, balancing, bands and balls.  It is an all around program  and is covered by Medicare in many cases.  Check around and see if there are classes near you or ask at your Senior Center about offering this program.

seniorteddy

OH OH  typo   it is SILVER SNEAKERS   

 

JulianaR802387

The best remedies are both work out and yoga.

 

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