Fitness and weight loss at 66?

MyrnaSolganick

Hi, I am a healthy 66 year old woman. I do have some arthritis in my back, and have to be careful of what I do or I pay for it (with pain) later in the day, or the next day. Nonetheless, I want to get more fit and lose a bunch of weight. What exercise program do others with challenges use? Should I get a personal trainer? Recommendation appreciated!

taco_inspector

Just a suggestion from an old guy on the Intarwebz... Why not begin by addressing your weight through eating, and then roll in a little exercise after your body is a bit lighter so that you can retain the muscle & strength that's buried underneath it all?

To answer more directly, my preference for exercise would be a well-structured progressive resistance exercise to preserve/strengthen your muscles and other supportive structures (bones included!). This thread (LINK) presents quite a few options. ( http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you )

As for the trainer IMHO, while they can be useful, they are also an additional complication to schedule and expenses and may detract from your success somewhat as you shift your lifestyle around -- In the same breath, if you work better with a commitment (both of time and finances), then a trainer may be a great way to turn your own personal corner. At the very least some trainer expertise is nearly essential for reviewing your form every now and again to assure that you're working your body both effectively and safely.

Jthanmyfitnesspal

Weight loss and fitness are complementary, but not synonymous.

Reducing is a matter of eating less than you burn (negative net). Some people do well on their own just counting calories. (Worked for me.) Others need more support, such as is offered in various weight-loss plans. Pick what fits you best.

Fitness comes in a couple of categories: primarily cardio and strength, but you can also consider if you are more interested in peak effort or endurance. For strength training, I definitely recommend having a personal trainer. For cardio, you can pick an age and fitness-level-appropriate class, use a cardio machine in the gym, or do any number of cardio activities (jogging, walking, cycling, hula-hooping, etc., etc.).

If your back acts up, consider doing something water-based, such as water aerobics or swimming.

Have a blast!

snowflake954

I'm a 63 yr old woman and have been using MFP for 4 yrs. I have OA and I swim + acquagym 3 times a week, hit the gym once, do yogaflex once and walk alot. Swimming and water aerobics are great for arthritis. I think starting light workouts in the gym especially strength training is very usefull. Just start with something you like and see where it takes you. Just don't over do when you start. Watch your protein intake. Good luck.

middlehaitch

@snowflake954 has just said what I would say as a 64yo woman.

I will emphasize the start slow, get your protein in (.8-1g per lbs of lean body mass or mid BMI for your height), and when you are ready lift some weight.

Both aqua fit (what I started with) and swimming will probably be enough to challenge your muscles to begin with.

Do get a scale to weigh your food, and don't chose too high a deficit- you will get fatigued quicker and stop moving as much in your daily life to fit in your exercise. This is counter-productive as an hour exercise doesn't make up for sitting on the couch all day instead of doing what you normally do.

Oh and do eat your exercise calories back.

Cheers, h.

MyrnaSolganick

Hi, folks, thanks for your responses. I thought a trainer might be helpful so that I don't aggravate my back with weight lifting. I have some weights at home but I think I need to do more. I am not a water aerobics person. I have been trying to drop the weight by reducing food intake but I feel that is not enough.

middlehaitch

You may find talking to your doctor and getting a referral to a physical therapist (PT) the best way to go. A PT will be able to show you how to exercise and protect your back.

If you are just starting to exercise, or coming back from a long lay off, (I had never exercised until I was 54) you may want to improve your basic fitness level before you start weight lifting.

Heee are some of the things I did so by the time I started working with a barbell I had a decent musculature.
Walking, at a pace that I could compete in 10km races,
aerobics,basic strength and flexibility,
belly dancing, great for engaging abs,
Zumba, cardio and flexability,
rowing machine, engages all muscles and cardio,
Nerdfitness bodyweight, strengthen muscles,
HasFit beginning dumbbells and machines, prep for switching to barbell.
Iyengar yoga, great for flexibility and balance.

I am not good at doing YouTube type videos so took classes. I did do the 30 Day Shred, but found I honestly didn't put the same effort in as I would have in a class. If you like working out at home, find a few good videos you can follow.

Reducing food intake will be all you need to lose weight, exercise is for health and fitness (and can help reshape your body a bit too )

Getting your logging in order is the most important thing when starting.
Use a food scale for everything, single prepackaged foods, fruit and veg, meats, breads, everything. (Cups and spoons for liquids)
Double check the MFP entries against the packaging, or use the USDA database to compare.

Cheers, h.

corinasue1143

What are you doing now? What do you like to do? Do that! But more. Get a cheap pedometer or an expensive fitness tracker, your choice. Use it for a week or 10 days, average your steps. Next day take that many plus 100, next day add another 100. If it hurts, back up for a day or two. Find your happy place.

Unknown

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AnnPT77

Since you have arthritis, obviously a medical condition, is there any chance your doctor would refer you for a course of physical therapy?

Good physical therapists are excellent at assessing one's specific physical limitations and recommending both exercises (or other strategies) for improvements, as well as suggesting things to avoid so as to minimize further trauma. Their knowledge and expertise in these things is much superior to a personal trainer, and consulting with one would be an excellent prelude to engaging a personal trainer.

There also exist exercise programs specifically designed for people who have arthritis. Many are water based (because the water provides support, and some facilities even increase the water temperature during such classes). But there are also things like "Tai Chi for Arthritis". If you are in the US, I've seen classes like this offered by public-school-based adult ed programs, community senior centers, the YMCA, large physical therapy practices or yoga centers, and the like.

If none of that appeals to you, hiring a personal trainer with some rehab experience or education may be next best.

I have some arthritis, some back but mainly hips and knees. I started being active at 46, while obese, shortly after cancer treatment (surgery, 6 months of chemotherapy, 6 weeks of radiation). On top of this, that same year, I was diagnosed as hypothyroid.

I had regular episodes of back pain, which resulted in scary bone scans that involved being injected with a syringe of radioactive material that the technician would bring out in a lead vial to minimize his/her exposure. (They were doing the scans because back pain is a symptom of metastatic cancer.)

I was not a person who did regular formal exercise of any sort. I was an obese, physically depleted, recent widow with a high-stress career and a body that was falling apart. I needed to do something.

I started seeing a massage therapist regularly (on my own dime) and a Doctor of Osteopathy who specialized in manipulation (insurance covered this, plus a couple of rounds of physical therapy for shoulder/neck issues and knee pain from torn meniscus).

I took yoga first, talking with the instructors about my physical issues so they knew why I might skip certain things and so they could suggest modifications for me. Later, I weight trained, in a twice weekly group class for women, then on my own. I joined a cancer survivors rowing team, then a community rowing club. I did low impact aerobics (alone, with videos). I hate to swim, but I took adult learn to swim classes (rowers need to swim). I started taking spin classes in rowing off season.

But through all this, I stayed obese . . . through 13 years of this. Yes, I became much fitter, and episodes of pain or discomfort became less frequent or severe as a consequence.

In 2015, at age 59, something clicked - health issues! - and I decided to lose weight.

What did it take? Eating less - specifically, eating less than I burned: A calorie deficit. (No significant change in workout routine.) No weird restrictive "diets", just foods I enjoy that are tasty, nutritious and filling to me, in reasonable portions.

I lost about a third of my body weight, 50+ pounds, in just less than a year, rapidly at first, but slowing as I went to keep the loss rate healthy. I've been maintaining a healthy weight for nearly 2 years since, eating the same way.

The weight loss reduced stress on my joints, and reduced systemic inflammation in my body. Pain or discomfort aren't completely gone, but dramatically reduced and quite rare. Formerly high blood pressure is low normal. Formerly high cholesterol and triglycerides are now solidly normal.

I'm now 62, and fitter than nearly everyone I know who's my age, not to mention a lot of people decades younger. I'm at a weight in the upper 120s at 5'5". I feel great.

TL;DR - What's my point?

* You can get fitter at any age, from any starting point.
* Ditto for weight loss.
* Doing either of the above requires choices. They aren't always ones that feel emotionally safe, easy or comfortable.
* Doing either of the above, though difficult, will improve your life. Doing both will transform it.
* Exercise, by itself, does not cause weight loss.
* Persistence is really important. Most of us are better at persistence at our age.

Best wishes: You can do this, if you want it!

middlehaitch

Excellent post as always @AnnPT77.

@MyrnaSolganick, Ann's advice is solid.

Cheers, h.

Packerjohn

AnnPT77 wrote: »

Since you have arthritis, obviously a medical condition, is there any chance your doctor would refer you for a course of physical therapy?

Good physical therapists are excellent at assessing one's specific physical limitations and recommending both exercises (or other strategies) for improvements, as well as suggesting things to avoid so as to minimize further trauma. Their knowledge and expertise in these things is much superior to a personal trainer, and consulting with one would be an excellent prelude to engaging a personal trainer.

All good stuff from Ann. I would second the advice to get a few sessions with at Physical Therapist. If you can find one that is also a Certified Strength and Conditioning Specialist you've hit the mother lode.

MyrnaSolganick

Thank you all for your help and suggestions. I have had PT - not much help for my back I am sorry to say. I believe I need to strengthen my core, and this is a process. Regarding a personal trainer, I asked at my health club if they have a trainer who regularly works with older adults. I have a feeling that young, fit trainers dont care much about us seniors..but that is another story. I am looking into the Ageing Backwards program; ordered the book and the DVD from my local library. As far as what I HAVE been doing, I have DVD's I do at home; Leslie Sansone; Jessica Smith, and Susan's Befitover50 DVD's. I can generally do them without hurting my back, but I do occasionally push myself. I need to commit to tracking. I hate it. Does anyone else hate tracking? I get that it is necessary but I still hate it, writing down everything I put in my mouth.But, I have hit the wall. I am the heaviest I have ever been and I dont like it at all. I am thinking of getting a fitbit...worth it..?