60 and sluggish
pkotterman
Posts: 83 Member
I've never really been much into the community on MFP- but I need some motivation and advice. I didn't have much trouble with my weight until I was about 50- and the last 10 years I've gained over 50 lbs!!! The worst part is I gained 40 of it in the last 2 years. Exercising has never. Even fun for me- but now it's tough, so I figured if I could find a few people to inspire me and hold me accountable that might help. I'm starting a walking plan (I used to walk half marathons!) and a commitment to healthier eating and portion control. Would love to hear from others in a similar position.
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Replies
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I'm 57 and I think I was in the same situation as you two months ago. I gained lots of weight over the past 4 years. But I started being very diligent about logging my food here at MFP, which was an eye-opener. I've modified my portions and I weigh things on a scale or measure things out with measuring cups. So be consistent with logging and you should see results! Don't be freaked out if your weight goes up and down, the fluctuations are normal. Be sure to drink lots of water. I found that better hydration not only staves off some hunger, but helps keep me from being fatigued. I have been losing weight, slowly. I've still got months of weight loss ahead of me to reach my goal but I'm thinking this is working. I'm so glad I started this program!
I applaud your starting a walking plan. I'm more active now, too, and it really helps my commitment to overall health. And it feels good to be outside!11 -
I'm 52. The 50s are very much use it or lose it territory. It's normal to experience the double whammy of decreased muscle mass and increased fat.
Choosing healthier foods and managing portion size helps. Becoming more active is just as important. Set a medium to long term goal for your walking and build up your activity over time.7 -
I'm 54 and I have to agree we are in the 'use it or lose it' territory'. The last few years things have really been trying, the aches and pains are amazing but honestly a little exercise goes a long way right now for me. I'm taking a class called ESSENTRICS and it is a great start, I have DVD's and other items from over the years to motivate me. I found out that the basics seem to work for me right now - stretching and walking. Working on not sitting down so much. Dancing and stretching to music (yes I do close the drapes., don't want to scare my neighbors!). I used to be so active but life and stress came rolling in. My goal is to take it one day, one step at a time. Just make better choices. And to be honest with myself. And putting myself FIRST. It is a lovely day outside here - not too hot yet and I should do some housework and laundry -- but I'm going for a walk first
Even just 30 minutes. 5 -
The thing about exercise is you start small and when that gets easy you do a little more. I read about one 600 lb guy who started by standing in place and just lifting one foot at a time. After a couple of years he climbed the Eiffel tower.8
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Don't wait as long as I did to get things under control!
I'm 66 and in the last six years, my numbers slipped upwards at the doctor's office. Not weight. That stayed steady at twice what I ought to weigh but those other numbers. Finally, this summer, I can't take the heat at all without showing signs of heat exhaustion and weakness. Inflammation is taking its toll. I'm now back paying attention to portions and avoiding salt and slowly losing the weight. It's a pain in the neck but it sure beats the alternative!
A few weeks in and 15 pounds down, I'm starting to feel better. I still have well over 100 pounds to go but the discipline to do this now is REQUIRED. I want to die in my 90s while rocking to the Stones, not in my late 60s and in pain.
Sorry to be such a Debby Downer but this is our lives we are talking about!6 -
I went grocery shopping and bought many more healthy foods. I'm putting my old yoga mat and some tennis shoes in my bag for work. It will motivate me to do the little things. I added walking to my calendar. It seems really tough but I know I'll feel better.3
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Hi, there - 61 years old, lost 50+ pounds in 2015-16 (while hypothyroid), now maintaining around 130lbs at 5'5". Just popping in to suggest y'all might enjoy these threads elsewhere in the forums, if you haven't seen them already:
http://community.myfitnesspal.com/en/discussion/10047153/55-65-year-old-womens-success
http://community.myfitnesspal.com/en/discussion/10254997/40-year-old-women-and-older-who-has-lost-40-or-more-lbs-how-the-heck-did-you-do-it6 -
Thanks so much. Your success is great inspiration!2
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Hi - I'm 60 too. A bit ahead of you on the exercise front. But if I can do it so can you.
I started with aquacise - look after the knees !
I get on better at classes - rather than the gym.
I have a dog4 -
Oops -didn't publish everything I typed.
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Hi - I'm 60 too. A bit ahead of you on the exercise front. But if I can do it so can you.
I started with aquacise - look after the knees !
I get on better at classes - rather than the gym.
I have a0 -
puzzledstill wrote: »Oops -didn't publish everything I typed.
Did you by any chance use an emoji? MFP cuts off the post at an emoji character.1 -
I am 54 and am on the gaining side but new to MFP. Everything I read says smaller portions, eat more fruit and veggies, less salt, less sugar, less alcohol and less carbs. I can't tell you how many articles I've read that all say the same thing. I also have looked into hormone balance and improving function for liver, kidney, etc. trying to work on that too but need to do more reading. Hang in there!3
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Hi all! I am 57 and have to say that finding the MFP community was the best discovery of my life. I managed to gain about 40 pounds in the 6 months after I retired. When I was working I was at least was walking on my breaks and lunch and managing to keep the weight gain in check. I became a bit complacent in the months after retirement. I was also recovering from a year of chemotherapy and radiation and then had a hysterectomy. That's a lot to deal with in a short amount of time and the scale reflected my new-found sedentary life-style.
After hitting my highest weight ever, one day I just got sick and tired of whining, feeling sorry, and worrying about myself. I had joined MFP a few years earlier, but never really engaged. That all was about to change and what a change it was! I jumped in with both feet, started logging everything I ate and exercising regularly. The weight started to come off and my energy level and stamina started to go up. It's true what they say that regular exercise increases your energy. After thinking about it for a year, I finally got the nerve to go to the pool and join the aquasize class. I have no idea what I was scared of because those ladies have now become some of my best friends! Aqua exercise is so good for you, easy on the joints, and still a good aerobic workout. I also like to walk, but it's boring to do it by yourself, so I mostly only walk with friends when they're available.
I know you can lose weight by just changing your diet, but that is not going to increase your flexibility or improve you quality of life. You have to move to stay mobile. It's just a fact that our bodies are aging and if you want to slow down that process you have to get going!!
Just a couple suggestions for ways to get moving. Join a class - look for classes at your local senior center. Mine has Tai Chi, Zumba Gold (for older folks), and Yoga. The class I'm in at the pool is called Stretch and Tone and also geared for older folks, but you can work as hard as you want. Look for challenges or groups to join on MFP. Now THAT has really improved my fitness level and it's fun to engage with others who are on a similar path. There are a lot of fun groups. Some great suggestions above from @AnnPT77 for community groups. Currently I'm in the Hogwarts fitness challenge which is based on the Harry Potter series. I'm not even a Potterhead, but I still get by just fine.
Anyone is welcome to send me a friend request. I try to log in my diary daily and it's open to friends. I may not always comment on every move you make, but I'm around for support and motivation.3 -
Great message. I never had trouble with finding motivation till this last 18 months. Today was day 1 - walked 20 minutes pretty fast and stayed under my calorie goal- though carbs are a little high. Motivation is what I need. I've hadMFP for 3 years, but I've never really engaged or added friends. Hoping to stay in the game this time. Patience is not my strong suit!2
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I also need some encouragement to stay on track, well, to get back on track really!
I hate exercise classes, and lost 10lbs back in Jan/Feb through logging meals, walking everywhere and dancing like crazy in the kitchen. Now need to lose the next 20, but I see what others are saying about strength and flexibility being important. I am 53, and I don't want to become unfit and stodgy.
Do you think walking plus yoga (at home with dvd!) might do the trick?4 -
I also need some encouragement to stay on track, well, to get back on track really!
I hate exercise classes, and lost 10lbs back in Jan/Feb through logging meals, walking everywhere and dancing like crazy in the kitchen. Now need to lose the next 20, but I see what others are saying about strength and flexibility being important. I am 53, and I don't want to become unfit and stodgy.
Do you think walking plus yoga (at home with dvd!) might do the trick?
Those would probably keep you maintaining the fitness level you are at, maybe adding a little to your cardio function, flexibility, balance and strength.
If that will keep you happy, do that.
Personally, I would try challenging my body a little more.
If you really don't want to do classes, don't. I never did, but I have ended up in belly dancing, zumba, Pilates, women on weights, and aqua fit, and found them fun and friendly- much to my surprise.
Muscle retention is really important. Try and find something you enjoy that will tax them. I started heavy lifting at 60.
I started at 54 fat and frumpy, not at all what I was on the inside. It took dedication and hard work to get to the fitness level I have at 64 (in a few days) and I don't regret an hour that I spent in the pool, gym or classes.
My next vacation is in the Caribbean and we already have snorkling, kayaking, and climbing adventures booked on different islands. I don't want to be one of my contemporaries, or younger, doing a bus tour watching all the fit people doing extradinary things, I want to be the person doing those things.
Sorry I got a bit carried away there.
Cheers, h.5 -
I also need some encouragement to stay on track, well, to get back on track really!
I hate exercise classes, and lost 10lbs back in Jan/Feb through logging meals, walking everywhere and dancing like crazy in the kitchen. Now need to lose the next 20, but I see what others are saying about strength and flexibility being important. I am 53, and I don't want to become unfit and stodgy.
Do you think walking plus yoga (at home with dvd!) might do the trick?
I think that's a good start! Eventually, after some basic conditioning comes from that, you may find yourself wanting to move from "not unfit" to "really fit". That can go in any or all of several directions: Strength, cardiovascular improvement, etc. At that point - or now, starting slowly - you might want to attempt something more challenging, vigorous or intense.
In the short run, a fair amount hinges on the type of yoga you pursue: Different styles emphasize everything from relax-y/meditate-y poses to quite intense bodyweight strength-building.
If you poke around MFP, you'll find folks around here who've taken up all kinds of things at your age and older: Weight training (including competitive bodybuilding or powerlifting), martial arts, aerials or pole dance, Crossfit, running, triathlons, biking for distance or speed, and much more. Absent pre-existing disability of some sort, we're entirely capable of taking on almost any very significant fitness improvement at any age. We may progress a bit more slowly than the kids, but we do progress.
Madonna Buder, the "Iron Nun", started running at 48, and she's finished 325+ triathlons, including becoming the oldest to finish an Ironman at age 82. Ernestine Shepherd started weight training at 56, and became known as the oldest living competitive bodybuilder in her 70s. Now, at 81, she still has a physique most 20-sonethings would envy.
I can't equal those record-setting accomplishments, but did take up rowing at 46 after cancer treatment, despite being pretty inactive beforehand, and went on to compete in races (including some big ones like Masters Nationals and Head of the Charles), and even got a medal or two in local races. At 61, I'm still rowing 4 days a week (weather permitting), taking spin classes twice a week, doing a bit of weight training, cycling, etc.
What have you always dreamed about being able to do? There's little that's beyond you. Find something you find really fun and go after it.
Edited: typos.3 -
I am inspired- and a little awed, by all the exercise regimens and progress. I am truly just getting back into this. I am starting to walk and do some speed intervals. Just 2 years ago I was doing Barre 2-3 times a week and riding my bike on weekends. 30 lbs later, I have to rebuild stamina! Finding what you live- or can at least tolerate, is the way to get this done.3
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HeidiCooksSupper wrote: »Don't wait as long as I did to get things under control!
I'm 66 and in the last six years, my numbers slipped upwards at the doctor's office. Not weight. That stayed steady at twice what I ought to weigh but those other numbers. Finally, this summer, I can't take the heat at all without showing signs of heat exhaustion and weakness. Inflammation is taking its toll. I'm now back paying attention to portions and avoiding salt and slowly losing the weight. It's a pain in the neck but it sure beats the alternative!
A few weeks in and 15 pounds down, I'm starting to feel better. I still have well over 100 pounds to go but the discipline to do this now is REQUIRED. I want to die in my 90s while rocking to the Stones, not in my late 60s and in pain.
Sorry to be such a Debby Downer but this is our lives we are talking about!
Stones? Hell, I'll be cutting rugs to Bob Wills at that age!2 -
I'm 59. Supposedly in "very good shape".
I played full court basketball this AM for the first time in 3 decades. I SUCKED! I played two 30 minute games. My heart rate was in the red zone (90-100% MHR) the entire time. I got "gassed" really quickly. I was a detriment to my team.
So I spoke to the best fitness trainer at the YMCA where I played BB this AM. She's a 61 year old ex-jocky who looks as fit as Jack Lalane. She told me that I need to do HIIT exerises and to keep playing basketball 2-3 times a week if I ever want to play competently with these guys who are mostly in their 30s and 40s.
I hope I'm not being stupid. It's really easy for me to get injured with these young guys.
It's the kind of stupid you will be proud of. Play on.1 -
@pkotterman, take time to build your stamina.
Going at it hell for leather may cause a bit of burn out, or injuries that set you back.
It won't return overnight, but you may be surprised at how fast your fitness level does return.
Take your time with the weight too. If you only have 30 to lose it is slow.
60min of something 6 days a week works well for my long term exercise aversion maintenance.
I am lucky my rec centre is just across the sports field so I can go pick up a drop in class, have a swim, or spend some time in the gym at the drop of a hat.
Cheers, h.3 -
@pkotterman
Been a while since I've hung out in the communities, but I saw your note and had to read the thread. Just after my 69th birthday in May, I decided that I wasn't going to get any younger, and I wasn't happy getting fatter and fatter with a heart that protests with every 10 pounds I gain, so I joined a gym.
That was almost 2 months ago, and as far away from my goal as I was, I still have a very long way to go, but trust me, I plan to celebrate my 111th birthday drinking champagne at the gym after I work out. Trust me, I am really looking forward to it. All I have to say, is that life is too short to spend it sitting in a chair watching tv. There is so much to see when you go out, and lots of people to meet. One of the things I enjoy most about my gym, is that people will let you stop and ask them questions about how a machine works or why they do certain exercises when they are there. I've made so many new friends there that it is lots of fun just to go in to see who is there that day. And yes, I do take classes. I like the classes, and amazingly enough, I enjoy being one of the oldest in the group. (there is a 90 year old man who walks to the gym regularly so he can work out. Haven't met him yet, though because he goes at a different time from when I go.) And my advice to all those young kids is to keep at it, don't ever let their desire to stay fit get away from them. They really don't want to end up like me, coming back after 20 years away sitting at a desk all day, and in a chair all evening. Said it before Life is just too short for that. Keep at it girl, you can do it. <><4 -
Enjoyed everyones comments. 59years old, and obesity it causing health problems. I will do it this time. Would love your suppo. Drop me a line.2
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@middlehaitch I have to say- I Love your picture! Thanks for the inspiration. I am about a mile from the Park District gym, and I am going to give that a try. Might as well take advantage of my tax dollar investment! I live in Chicago, and can walk or ride my bike nearly everyday if I make it a priority. Right now that's my goal- to get out at least 5 times a week and do something. Thanks for your post.3
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Since I started this thread two weeks ago, I've really been watching what I eat and walking at least 15 min a day- most days more. I've only missed one day in 14. It's great progress- but I have a long way to go.5
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pkotterman wrote: »Since I started this thread two weeks ago, I've really been watching what I eat and walking at least 15 min a day- most days more. I've only missed one day in 14. It's great progress- but I have a long way to go.
Manageable, incremental progressive changes can be a great strategy: Groove in some good new habits as a foundation, then build on those. Consistency and persistence are very important, and what you're doing is getting you there.
Some few of us can handle a personal life revolution, changing everything dramatically all at once, but for many that can result in burnout. Slow & steady is good.
Cheering you on!3
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