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MyFitnessPal Community

Last chance

Suffolk_Bobby

I'm fast approaching 70 and this will be my last chance to get some kind of fitness.
Way back I was introduced to MFP following an "episode" where I briefly exited this world.
Managing to lose 10% of my body mass in a single month, my weight levelled off to where my body thought it should be and stayed there for some time. Although I am not overeating, I believe I could benefit by reducing my weight by a couple of stones.
As other age related issues set in, I find it difficult to carry out the simplest tasks such as dressing, walking, even standing. Hopefully by continuing to monitor my intake, I can reach my goal and find some of these tasks easier.

Replies

sugaraddict4321

Welcome, Bobby! Good luck with your goals. :)

neanderthin

Yeah, it sounds like a typical state of sarcopenia where just lifting objects, climbing stairs or just getting up from the couch as well as balance issues and the main symptoms of basically having a frail and under nourished metabolism, where the legs are basically holding up your world and failing miserably. Legs are the key component and need the most focus imo.

I suggest that you contact or look into any gov't agency like the National Institute on Aging (NIA) or Foundation for the National Institutes of Health (FNIH) or what might be available in your Country, which I believe might be Britain or you can contact a gym and ask if they have any programs that deal with older adults and ask about sarcopenia but suspect that would be a high priority if they have a program, most do.

The important thing in my opinion is you begin this recovery phase by slowly and with a dedicated progressive initiative where you record your progress to begin to move and by that I mean just move more than you are now. For example that could be just doing "sit to stand" exercises and yes you can start with doing one. if you need support doing that by using your arms then the first goal would be to do that without, do you see where I'm going with this. "wall pushups" where you stand a few feet away put your hands on the wall shoulder height, lean forward and push yourself away, and yes you can start with one. If you research exercises with sarcopenia you will be well supplied with examples you can use.

Nutrition and diet play a key role in this endeavor and shouldn't be underestimated. I suggest a focus on quality protein be a key component and by quality I mean animal protein, this I can't express enough, and suggest you consume about double your RDA recommendation, and no that's not too much, it's been recommended to low and that's been confirmed by every clinician and scientist that studies this subject. I also suggest that most of your food come from whole foods which will by default increase satiety and facilitate a metabolic status within the body to better deal with hormonal issues that can create signaling that supports that satiety and cravings generally tank lowering the possibility of bingeing.

I do suggest that you get your blood panel updated and talk to your PCP and tell them what your plan is. Certain nutrients are also important and you can also talk to your PCP about this but the familiar ones that we don't want to neglect are VitD, that's a big one, calcium, magnesium, zinc, B12, omega 3's, vit C and iron and again talk to your PCP and hopefully they know at least the basics and can inform and direct properly.

Old and unable to walk is preventable, just start now and put a plan together and as Yoda would say

"Do or do not. There is no try."

This may not be your issue, but it more common and just though it might help you or possibly other people reading this, cheers! and good luck with your mission.

AnnPT77

Hello, and welcome!

I'm around your age (69, approaching 70) but at a different stage of the process. Neanderthin's advice is great overall, though I might quibble with some details.

One thing I'd add is that not only is protein very important, but that as we age it becomes increasingly important to spread it through the day in multiple meals/snacks, rather than consuming most of it in a limited number of meals close together. Timing is less important in younger folks, typically.

Fitness improvement is possible at any age, and starting from almost any stage. What differs is how to start manageably to make progress and avoid injury. If your PCP can refer you for physical therapy or advice from a well-credentialed geriatric dietitian, that could be very helpful even though it may not be utterly essential. Alternatively, if you can afford resources like that - or from a personal trainer credentialed and experienced with working with rehab for seniors - on a private-pay basis, that might be good.

I think this will be more than worth the effort you'll need to invest, and that with persistent patience you may surprise yourself with how far you can improve. Gradual progress is progress, and adds up if we keep going.

Wishing you success!

yirara

https://community.myfitnesspal.com/en/discussion/comment/48589837#Comment_48589837

What are you trying to say? If you have any questions then please start your own thread. This post doesn't really add anything here.

@Suffolk_Bobby please ignore. There's some really good advice here though.

Suffolk_Bobby

Thanks all but these posh words and letters such as PCP and RDA really go over my head, I'm a simple plain english speaking country chap.
I'm not looking for sympathy therefore did not list my issues.
All began with cancer where I lost half my juggulars restricting blood flow. Follow that with a stroke, then a heart attack and becoming unresponsive for a short time. Finally arthritis of both hips making walking more than a few yards difficult and cutting my toenails impossible.

My bloods are constantly monitored to allow continuation of the meds required to keep me going. The doctors are happy with my weight and suggest that the hip pain is the most likely cause of breathlessness. Hip replacement is not on the cards due to a huge waiting list, private treatment is out of reach. The one blessing I have is Tramadol that enables me to sleep.
I stick to a basic menu such as breakfast a microwaved egg in a slice of bread, lunch a cheese salad sandwich, dinner white meat with fresh veg or a salad and maybe a slice of toast for supper.