Exercise and Ageing

I'm 65, had been active since my mid-40s after cancer treatment, lost from obese to healthy weight in 2015-16, now around 125 pounds at 5'5".

I've been moderating exercise recently after some outpatient eye surgery (not cataracts), have been starting to ramp up again.

Most of the summer, before that, my typical routine has been:

* M-W-F-Sa: About a 7k row on water (sculling), then (M-W-F only) about a 5 mile walk (moderate pace, usually 3-point-something MPH), weather permitting.
* Tu-Th: Usually a bike ride, 10-20 miles, but sometimes this falls off my agenda due to weather or schedule constraints.

If weather interferes with those things, I don't usually substitute indoor activity, unless we have a multi-day spell of prohibitive weather. (When that happens, I get moody/grumpy/physically tense, and need to do *something* to feel decent.)

Sunday is typically a rest day, though I will do some casual walking or other mild activity, and/or yard work and that sort of thing.

I dislike strength training, even though I know it's good for me. Just before the surgery, I'd started using some outdoor resistance exercise machines in the park where my walk starts/ends, just because it was convenient. I expect to resume that when I'm cleared for higher exertion.

I live in a zone with real Winter, so as weather and other conditions limit my preferred outdoor exercise, I typically do:
* M-W-F rowing machine for something around 6k,
* Tu-Th-Sa stationary bike for about half an hour (10k + cooldown, per the bike's monitor).

In Winter, I'm more likely to do some weight lifting, though I'm inconsistent, honestly. I focus primarily on upper-body push exercises (because of imbalances that come from rowing as much as I do: it's all upper body pull, and legs), using mostly dumbbells. Occasionally I'll toss in some kettlebell routines for variety. Sometimes I do core workouts, mostly with the stability ball.

I'm also more likely in Winter to do around half an hour of yoga/stretching most days.

Among my rowing buddies are people in their 60s, 70s. The most robust physically is 75. She rows on water on the same schedule I follow, and typically walks her dog a few miles most days, lifts weights with her husband, does some Pilates regularly.

In my rowing club is a guy in his 80s, a longtime active person, who rows nearly every morning, and through I longer season than I do (he'll break ice around the dock to launch; I'm indoors by then). That guy also does long bike rides (recumbent 3-wheeler these days) though I can't tell you how often - but it's frequent. I don't know whether he still cross-country skis in Winter.

I don't really feel like my body is sending me mixed messages, yet, at least - though it does communicate things! I *love* doing most of the things I do (except the strength training), which is helpful psychologically, I suspect. My activity choices even now (and for some years) have been constrained in various ways by physical conditions that are more common with aging, but that are not aging itself. (I have upper left chest scar tissue from mastectomy/radiation that's required some PT, torn meniscus in at least one knee (I suspect both), some osteoarthritis in various places (knees, hips, back), osteopenia at least and maybe now osteoporosis, a tendency toward shoulder impingement, diagnosed but asymptomatic early COPD, occasional BPPV episodes, etc.. Overall, though, I think I'm in OK health & condition for my demographic.)

So far, I've been able to find things I enjoy doing that remain doable, and believe that the exercise has actually improved some problems (I used to have recurring elbow tendinitis, for example; it hasn't recurred in a long time). I make use of physical therapy when available, osteopathy, massage therapy (from someone with sports/functional orientation, not just relaxation massage). I feel like those interventions have helped me keep going, get around/past/over various obstacles in order to stay active. I strive to get good nutrition, as a bet hedge. I struggle with sleep, honestly.

What I've found with aging is that I need to be more canny about what I do, and when I do it. I can still pretty much do the things I've done, but I'm less resilient. I can't just overdo, sleep it off, and bounce back virtually immediately like I did even a decade or so ago.

That means I need to be more thoughtful about recovery and rest; ramp up volume somewhat gradually during seasonal transitions or if I add something new; alternate activities to avoid excess cumulative physical stress. If I have a longer exercise hiatus, like post-surgery, I do whatever my doctor allows as early as I can during recovery (even things I dislike, just to be moving).

I try really hard to avoid injury, so am maybe overcautious sometimes when ramping up or adding new activities. That's because I find that I de-train faster, and re-gain fitness slower, than I used to, when I need to take a break from some workout(s). Injury "costs" a lot, so avoiding it becomes more important.

I'm 64 and still working as a full time RN. No retirement date planned yet. I work 4 days/week. 10-12 hour days, sometimes occasionally a 15 hour day if I'm needed. I have metal in my L leg from 2 different fractures in 1992 and 2015(really bad one and had to learn to walk again . I was off work for 7 months), from just below my knee to my ankle. Started up approximately 2 weeks ago using my Elliptical again, here at home, on my off days. Doing 99 minutes, (as high as the timer goes) 3 x/week. It amounts to 8 miles each time. Ellipticals are good because there is no pounding pressure like jogging on the joints. I recommend it! I run around at work like the 30-50 year olds. They say they hope they are able to move like me when they are my age. I started at 255 lbs last September. I'm down to 198 with only dieting since 5/3 and MFP since 5/14.

Age 60, failing hips & shoulders. . . an ankle and knee surgery behind me. . . . Swimming is my savior.

A comment on getting up from the floor:

I'm not talking about cases where there is fully a disability in the picture, but about those who, like me, may have some more manageable things going on bodily. (Me: Torn meniscus, OA.)

I feel like I've gotten improvements in this capability from . . . surprise! . . . practicing. Lately, I've been making it a point to get down on the floor for chores and such where it's reasonable, then think carefully about how to get up with a minimum of arms-assist.

There has been progress.

I don't think I can get up from a fully cross-legged posture (might try later if I keep improving). I find I can get up without hands now by putting both lower legs out to one side (looks like 2 L-shapes from above), then rocking a bit until I can combine enough rock and enough muscle to get onto my knees, then up from there. It's taken progressively less rocking, with patience and time. (And it started with more need for help from hands.)

I'm not saying this is possible for everyone**, but saying not to write yourself off as unable because of it being really hard.

I feel like it can be easy at our age to accommodate to societal low expectations of aging folks . . . or to our own reduced expectations. Sometimes self-accommodation is absolutely necessary, but IME not always. Sometimes pushing back a bit on those assumptions/expectations it is a good thing, IMO.

** BTW: Even though getting up from the floor is statistically a correlate with longevity, I'm not suggesting this as a longevity strategy. It's kind of eyebrow-raising to me when there are these studies of things that correlate with longer/healthier lifespan, then I see people around me literally working on those things to increase their lifespan. I've seen studies like that for grip strength, being able to do chair squats (maybe some specific count within a time limit), as well as the getting up from the floor one. I think the causality is that fit, healthy people have longer, healthier lives on average, and also can do those things. I've literally seen people say they're working on their grip strength (and only that) to improve their longevity. That seems misplaced, to me. 🤷‍♀️

I advice you resistance train. It is important for everyone but especially for advanced age people. Studies have showed quite transparently that we lose 10% of our muscle mass every 10 years past age 50 if we are not resistance training. Not only does it help your body be more efficient at every day tasks and improves the quality of lift it extends it.

I don't know your schedule for cardio and swimming but I certainly would look into your load management for those as well. This "could" be part of your sensation of things feeling harder. It's a good idea to challenge oneself as long as we are recovering from said stressor.

OP- I’m 60 but I only started to workout regularly 3 1/2 years ago. So it’s still kind of exciting for me.
I do CrossFit-type workouts about 5 times a week and started running about 5 months ago averaging about 10-15 miles/week. Now I’m preparing for a marathon end of November so running mileage/time is ramping up.

My brother- 63 - has been a runner for over 25 years. But he noticed it was getting harder and harder to run- mainly to get out the front door! He joined a gym like mine and is super excited to go workout now. He’s even excited to run again. Our deal was that if I signed up for a marathon he would join a gym! It’s keeping us both motivated.

So, maybe just try something different for a while- eg bicycling, resistance training, kayaking etc.

After I posted, I see that I wrote a novel. Guess I got carried away. But I hope you find this helpful.

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I retired slightly early end of 2017. I had had a good career, but the last 10 yrs or so were extensive travel (nearly 100%), and I was worn out. Worse, it was a sedentary IT career, and I had put on weight, including gradual buildup of weight from the travel. Plus, I was at the WTC South Tower on 9-11, and afterwards, put on a ton of anxiety weight. Needless to say, I was a physical mess.

I had been active when younger. HS sports (football, shot put, discus), and in my adulthood, a scuba instructor as a side gig, and some years doing recreational bicycle touring and riding, beach swimming, and more.

So, at retirement, I took stock and got a bike that fit my needs and body type now (XMAS/retirement gift from the family), began riding regularly, 2-4x/wk, 50/50 on road/off road, 75/25 paved/unpaved. At first, a mile was a major accomplishment; now it's part of the warmup to the rest of the ride. Not just riding locally - I've hauled my bike from my base in NJ to the FL Keys, Maryland Eastern Shore, Ontario Canada and points between a number of times - variety is the spice of life (I just got back from about a month in Canada visiting my daughter as the border re-opened from covid). Modified my diet (*not* exactly a weight-loss regime, but a good eating-regime with calorie and macros targets - helped by MFP recording). Amped up my associated activities (walking or lite local hiking, more swimming [beach and outdoor pool], cold-season gym workouts 2-3x/wk). I fairly quickly lost about 85 lbs (varied somewhat), felt really good, much healthier and fit. My "fave days" consisted of summertime riding to the beach, swimming all day, riding home and prepping a healthy meal - everything in the program was clicking.

At 67yo, the things I've noticed are that some days, the program is extremely invigorating and stimulating. Other days, I welcome an afternoon nap. Recovery from extreme exercise takes longer than when younger and is essential. Aches and pains, especially in weight-bearing bones and joints, are more frequent companions than when younger, and not always predictable (the bike and swimming are great for lowering demands on the joints; when walking/hiking, I pretty much always use trekking poles for their benefits). Hydration and activity-related nutrition are critical. Pre- and post-workout routines help.

Then came covid. Lockdown and quarantine. Concerns about public venues, such as pools and gyms. Due to my health neglect over the preceding decades, I am square in the crosshairs for several of the co-morbidities and preconditions, so I have adopted a fairly strict exposure protocol. Vaccinated, sure. Gym - not since, but I'm maintaining hopeful membership. Beach/pool club membership - maintained and used it this year, not so much use in 2020. Riding, resumed after first wave of lockdowns. Senior hiking group - suspended. Diet has been harder; we have abandoned some items if we can't be sure of their exposure status or clean-ability (we are still subjecting some fresh produce to a mild "bleach bath" - if it can withstand it - upon returning from the grocery). I have plateaued at the weight loss I accomplished end of 2019 and can still go another 50 lbs (but I am glad of where I reached before covid, I think it has made a world of difference). Oh, and in the middle of this, 2020, we downsized our longtime home and moved, which took a chunk of effort and the whole latter half of the year, mostly derailing specific exercise by lifting, sorting, packing-type chores and generally making meals more of a catch-as-can approach.

So, my advice:
1. get medical clearance from your doctor.
2. pick things you will enjoy doing for the long haul.
3. start out slow and build up your capabilities.
4. the program becomes your lifestyle, not something added to your day (it's easy to find an excuse to abandon your program due to the competition from other things if it's not a priority). I volunteer with the Park Service to help keep the bike riding "my job in retirement" LOL.
5. some days will be better than others. some weeks and months, the same. progress isn't linear or continuous.
6. the support of your loved ones is essential. their involvement helps tremendously.

Good luck on your journey. Pic is for eye candy. My bike on a trail in Algonquin Provincial Park, Ontario, Canada, a couple of weeks ago. Going places by bike is its own motivation.