60 yrs and up
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Melwillbehealthy wrote: »Ok, now I feel a bit silly.
Ridiculous and Ann, you’re both right. I think I’m making excuses. Exercise does seem to give you more energy , as strange as it sounds.
I’m going to try to drag myself to the gym tomorrow and see what I can do. I’m so tired of feeling drained and exhausted. Also, I need to just move my body, so I don’t feel so stiff.
One reason my goal was 200 lbs. is that at that weight I hope to stop taking one of the prescription drug’s whose side effect is tiredness. I hope when that happens, my energy will increase.
If you enjoy the gym, @melwillbehealthy, that's great. But if you don't, maybe there's something else you could do, that involves just moving more than usual, in a way that's enjoyable? Walk at a park, beach, museum, public garden? Some window shopping, or browsing in a garden center/bookstore/whatever? Do some standing stretches 3 time during the day for 5 minutes each time, or something like that? Try out a suitable free video on YouTube, where there's everything from chair exercise to yoga to Tai Chi and beyond? There are lots of options.
Just moving more, in an enjoyable way, is good. If it's (relatively) fun, and feels good, that increases the odds that you'll want to do it again (maybe a little longer) next time.
Just a thought!5 -
Melwillbehealthy wrote: »Ok, now I feel a bit silly.
Ridiculous and Ann, you’re both right. I think I’m making excuses. Exercise does seem to give you more energy , as strange as it sounds.
I’m going to try to drag myself to the gym tomorrow and see what I can do. I’m so tired of feeling drained and exhausted. Also, I need to just move my body, so I don’t feel so stiff.
One reason my goal was 200 lbs. is that at that weight I hope to stop taking one of the prescription drug’s whose side effect is tiredness. I hope when that happens, my energy will increase.
Yoga is a great option too. Start gently and go from there. Frankly, the people who benefit from it the most are those of us who are stiff, carry extra weight, have mobility issues, etc.4 -
I just returned from an all inclusive trip. Yes, wine, food, desert, and more food. My goal was to not gain weight on the trip. I ate and drank more than planned but not as much as I could have. two days home and I'm only up 2 lbs. Back on plan to lose those 2 lbs and more. Plan to lose 17 more lbs.
I'm counting this as a success. Still need to have more control over eating in these types of situations.6 -
ridiculous59 wrote: »... movement isn't a penance. It's a privilege. It's a celebration that here I am on the right side of the grass.
Thank you, @ridiculous59. Your words really struck a chord in me today. 🤗
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Melwillbehealthy wrote: »Ok, now I feel a bit silly.
Ridiculous and Ann, you’re both right. I think I’m making excuses. Exercise does seem to give you more energy , as strange as it sounds.
I’m going to try to drag myself to the gym tomorrow and see what I can do. I’m so tired of feeling drained and exhausted. Also, I need to just move my body, so I don’t feel so stiff.
One reason my goal was 200 lbs. is that at that weight I hope to stop taking one of the prescription drug’s whose side effect is tiredness. I hope when that happens, my energy will increase.
Don't feel bad. Remember exercise doesn't have to be at the gym. A short walk done every day. One of the short exercise classes on Silver Sneakers, AARP or You Tube can be a good start especially if you are tired all the time. Then work up from there. The lower the weight gets the better you will feel and the more you will feel like doing.3 -
Thanks to everyone for their encouraging and kind comments. I’m very focused on my health now, and will continue to do what I can. I charged up my Fitbit and am being more conscious of my steps. I’m taking more steps now than a month ago. Couldn’t face struggling into gym clothes, and never made the gym. Also, I bought a yearly pass to the Royal Botanical Gardens, and I love walking there. It was lovely weather today, and all the annuals have been planted. Peonies are getting ready to bloom. What a beautiful change from winter.5
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Just received an infusion of inspiration from catching up on all your posts!
I'm still struggling after getting back from vacation. I think a lot of it is I'm really busy and more stressed than usual. My local pool closed because they couldn't staff enough lifeguards. I found another pool further away, but with longer lap pool hours. I'm heading there on Thursday to check it out.
Just a note for those of you who are trying to find the right exercise fit. One of my friends who is 70+ has discovered water aerobics. Exercise has never been her thing. She fell and broke her leg five or six months ago. In fact, it shattered in places. She is using a walking stick for balance and is going to water aerobics three times a week. She was frustrated that healing was taking so long and at her last visit, the doctor told her that most people her age who experienced a break like hers would be on a walker for the rest of their lives. Not only has she made significant progress, she's met a whole new group of friends.
I would never have believed I'd find exercise that I love. It just required the right fit. I'm a lap swimmer and avid hiker now.4 -
Melwillbehealthy wrote: »Thanks to everyone for their encouraging and kind comments. I’m very focused on my health now, and will continue to do what I can. I charged up my Fitbit and am being more conscious of my steps. I’m taking more steps now than a month ago. Couldn’t face struggling into gym clothes, and never made the gym. Also, I bought a yearly pass to the Royal Botanical Gardens, and I love walking there. It was lovely weather today, and all the annuals have been planted. Peonies are getting ready to bloom. What a beautiful change from winter.
Good show, @Melwillbehealthy: Botanical garden walks sound excellent!
Usually, after I start getting re-adjusted to my somewhat higher summer rowing/biking volume**, I add some intentional walks to my routine, after rowing on rowing days. One of the great pleasures of that for me is seeing how the flowers, plants, fungus, birds, and more change seasonally as the Summer moves on. In my case, this is mostly wild stuff along a park trail, but also some ornamental plantings in suburban yards. We have some nice botanical/horticultural gardens at the local university where I walk sometimes, too . . . and of course, in Summer I get in a bit of extra movement taking care of plants in my own garden.
** For me, rowing a boat on water and riding a bike on trails are waaaay more fun than the rowing machine and stationary bike I do in Winter as my main active things - I do the winter indoor things semi-faithfully in part just so I don't have to start over from ground zero fitness-wise every Spring. Once I'm back doing what I enjoy most, it's natural to me to do it longer, so there's a bit of readaptation/reconditioning to the higher volume.
Speaking of gardens, I haven't victimized the group with any plant photos from my house/garden lately. This is Spigelia marilandica, a.k.a. woodland pinkroot, among other common names.
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Melwillbehealthy wrote: »Thanks to everyone for their encouraging and kind comments. I’m very focused on my health now, and will continue to do what I can. I charged up my Fitbit and am being more conscious of my steps. I’m taking more steps now than a month ago. Couldn’t face struggling into gym clothes, and never made the gym. Also, I bought a yearly pass to the Royal Botanical Gardens, and I love walking there. It was lovely weather today, and all the annuals have been planted. Peonies are getting ready to bloom. What a beautiful change from winter.
That's exactly what I'm talking about 🙂. Exercise doesn't have to involve a class, or a gym pass, or expensive equipment. Just find something that you enjoy doing that involves movement. For me, I only exercise indoors when I have to i.e today is a strength day and my weights and bench are inside, or if we have a spell of terrible weather I'll do a deep water running class. Skiing, hiking, snowshoeing, paddling, walking.......they lift my heart in ways that a gym just can't. So it's not only the physical benefit that keeps me at it, it's the mental boost too. Plus I love spending time outside with my dogs 🐾♥️7 -
That's exactly what I'm talking about 🙂. Exercise doesn't have to involve a class, or a gym pass, or expensive equipment. Skiing, hiking, snowshoeing, paddling, walking.......they lift my heart in ways that a gym just can't. So it's not only the physical benefit that keeps me at it, it's the mental boost too. Plus I love spending time outside with my dogs 🐾♥️[/quote]
This is so true. I’ve been swimming in the pool, and enjoying it. I’ve always loved swimming, and at one point even took scuba, which I didn’t like😒. Very tired, but I can handle it. I do laps or I don’t do laps. I just make sure to move. I feel good about adding this activity again into my life.
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Melwillbehealthy wrote: »
That's exactly what I'm talking about 🙂. Exercise doesn't have to involve a class, or a gym pass, or expensive equipment. Skiing, hiking, snowshoeing, paddling, walking.......they lift my heart in ways that a gym just can't. So it's not only the physical benefit that keeps me at it, it's the mental boost too. Plus I love spending time outside with my dogs 🐾♥️
This is so true. I’ve been swimming in the pool, and enjoying it. I’ve always loved swimming, and at one point even took scuba, which I didn’t like😒. Very tired, but I can handle it. I do laps or I don’t do laps. I just make sure to move. I feel good about adding this activity again into my life.
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Sounds perfect to me. I'm out with the dog walking and enjoying nature! I'm happy and I'm moving. That's my main exercise. I do try to do some other things too but I only miss my walks if the weather is bad because I enjoy them. You have to do what you enjoy so that you keep doing it.3 -
It sounds like everyone is out enjoying the summer weather. I love seeing all the beautiful nature shots you all have posted. It sounds like you are all doing well to. We've had incredible weather here in RI. warm but not too hot and perfect for walking. I've learned to cope with my weigh going up and down because if I wait it out it does go down. It's a slow process but I've learned that I want a permanent fix this time so I have the things I want but keep the portions under control. It seems to be working well right now.
Wishing you all a good day ! Enjoy what ever activity you choose!!4 -
Hi, everyone: I hope things are going well, and you're making steady, patient progress toward your goals!
Things have been busy in my life, as I'm helping out with my club's learn-to-row class 5 days a week during June. Sometimes I row in a boat with a learner, sometimes I'm a coxswain, sometimes I just hang out and help carry boats or help new people guide their boat back onto the dock after rowing ("parking" is tricky!). It's really fun, because the new folks are so enthusiastic, and they make fast progress during the class.
I'm also still doing my personal recreational rows 4 days a week with my rowing buddies (separate from the classes), and trying to fit in a bike ride on 2 other days a week. It's been hot here, for here (90 degrees F or more sometimes, 70% humidity also sometimes), so I'm sticking with easy pace on the rowing and biking.
I should be getting more house, yard and garden work done, too . . . but that tends to take a back burner to the fun stuff. (Self-disciplined adultiness is not my strong suit, especially in retirement)
If anyone feels like giving an update, please chime in: It's always good to know how things are going with you. Hoping you have a wonderful weekend!4 -
I'm happy, I'm down 2 lbs from my weight before I sent on the all inclusive scuba diving trip. (returned last Saturday). I'm also half way to my goal weight. Sadly, it is really windy today so I'm delaying my walk until tomorrow. I walk about 4 miles 5 times a week.4
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Still trying to figure out the best macro ratio for my body type. I'm a post-menopausal woman who is "skinny-fat", so I have skinny arms, legs, and shoulders, and a sizable spare tire. I've been focusing on keto, but internet sleuthing suggests that's not the best diet for skinny-fat women. Based on my current actual weight, recommendations are to eat 300 calories below my recommended maintenance diet (1750 - 300 = 1450), and it should consist of 35% protein, 45% fat, and 20% carbs - which is a bit different from keto. I'm also supposed to focus primarily on muscle building exercises (Oh yay. Not...). At this point though, anything I do will be muscle building so it's not as daunting as it sounds. Anyway, that's what's going on with me right now.0
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Still trying to figure out the best macro ratio for my body type. I'm a post-menopausal woman who is "skinny-fat", so I have skinny arms, legs, and shoulders, and a sizable spare tire. I've been focusing on keto, but internet sleuthing suggests that's not the best diet for skinny-fat women. Based on my current actual weight, recommendations are to eat 300 calories below my recommended maintenance diet (1750 - 300 = 1450), and it should consist of 35% protein, 45% fat, and 20% carbs - which is a bit different from keto. I'm also supposed to focus primarily on muscle building exercises (Oh yay. Not...). At this point though, anything I do will be muscle building so it's not as daunting as it sounds. Anyway, that's what's going on with me right now.
That relatively small calorie deficit and relatively higher protein seems like a good plan, in circumstances. Some of the keto plans might be lower than optimal - I gather some are more moderate-protein. I'm paying close attention to the "Prot Age Study Group" recommendations I posted about earlier, suggesting we need more protein as we age, spread through our day, like 25g per meal (or so).
As far as muscle building: I don't love weight training, either. That's obviously the most efficient route, but bodyweight exercises are a close second, might be less tedious for some. Really, anything that challenges current strength, in a progressive fashion, will have benefits.
Finding the balance between the theoretically ideal strength exercise, and what we realistically will do often enough to be beneficial, is a challenge, IMO. I admire people with more self-discipline than me (or who enjoy weight lifting more), who do the best thing. That's great! Sadly, I'm not that (psychologically) strong, when it comes to doing things I don't enjoy for themselves. I'm lucky that one thing I do enjoy (rowing) is on the strength-y-er side of cardio.
I admit, I'm a little surprised at the recommendation of 45% fat: Not that that's dangerous (it's not IMO), and many people find fat filling, plus we do need a certain amount. Maybe it's just my bias . . . fat is the thing I'm most likely to under-consume, if I don't pay attention. From other posts here, I gather that's not a common bias.
I'm personally a big fan of the small-ish calorie deficit - like your 300 calorie one - for those of us in/near the normal BMI range. I used a small deficit to (re-)lose a few vanity pounds ultra-slowly, a few months back, and it was virtually painless. On top of that, the small deficit gives us more nutrition (macros/micros). For someone at a higher bodyweight, there can be a payoff to lose faster (there was for me, earlier on). But once the general health markers are OK-ish (like blood pressure, A1C, cholesterol, triglycerides), slower loss can be a good plan, IMO.
Finding the individually right route is always the core issue, though - and there's subjectivity in that.6 -
Like @AnnPT77 , I've been spending quite a bit of time on the water lately. But my vessel of choice is a dragon boat. We had two grade 6 and grade 7 classes from one of the local schools at the boathouse today. Our boathouse is in a park so the teachers do activities with some of the students while we take others out in the dragon boat. We ended up taking three different groups out and it was a lot of fun. About five hours all told and it was five hours well spent. For some of the kids it was the first time they'd ever been out in a boat on the lake. Not even in a canoe or kayak!
I got home from that and then turned around and took my three dogs to the same park so they could run and play on the trails, and have a swim. I hit a deer in my vehicle last Fall and it's taken seven months for me to get back to the point where I don't have to keep asking myself "Will it hurt if I do that?". What a difference it makes on my general outlook on life
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@ridiculous59 , what are the grades in dragon boating education about, if you can explain?
All we have in rowing is novice (first year of rowing), and open or age group - for competition.
Sometimes camps/classes recognize an intermediate level, too, with diverse criteria depending on the specific class or camp.1 -
Hi, everyone! It's fun to see what everyone has been doing now that summer is officially here. Wasn't sure it was coming as the first couple weeks after Memorial Day were cold and rainy. Our Y took the aqua classes outdoors starting Memorial Day. It was really cold those first couple weeks but it's amazing how fast you warm up when you MOVE. So now the Temps this week and next will be in the high 90s and low to mid 100s. All I can say is be careful what you wish for. Lol.
I love having aqua aerobics outdoors
They have doubled the number of classes outdoors and I have been taking 2 hours back to back. The first class is a fast paced class like aqua tabata or aqua boot camp and the 2nd is in the lazy river where we run (forwards , backwards, sideways), swim, hop, and whatever else the instructors can think of to throw at us, both with and against the current. Also dodging buckets of water that are continuously filling and dumping. It's such fun. My legs are like jello afterwards.
So I had worked up to walking 60-70 minutes a day. With the extra water classes I'm taking I have cut back on that but still get some land walking in also, especially on Saturday when I don't take any water classes.
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@bethe I also don't love strength training and I know that is one thing I am lacking with my exercise. My aqua aerobics does incorporate a lot of use of water weights in the classes and running against the current is definitely a leg strengthening exercise but I know I need more. Since I've been a yoyo dieter in the past, I know as I've lost weight and regained it I've ended up with less muscle than I have had in the past. Something to work on.3
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