Exercise planning for first year of retirement

[MrWasabi65]

The quick background summary on this is that I'm now 62 and had a desk job for my entire 35+ year career.
That said, I was relatively physically active until about age 55:

outdoors:frequently hiking with elevation, lengthy walks, swimming laps, downhill skiing,
indoors: treadmill with incline, stretch classes

Around age 55, I received a job promotion that involved horrendous hours and stress. I lost the will for anything except short walks and those became fewer over time. Retirement became my sole focus unfortunately, but I retired within the last year, thankfully.

Since retiring several months ago, I am no longer sitting all day, gratefully. I am up and about, mostly walking, some driving, but mostly walking which is incidental to being out and about.

I recently started working on my fitness level. Please no judgement, I realize I am starting all over again.
I have been taking walks on mostly city streets but in the past month or so, some hiking again, beginning level hills and some rock scrambling lol.
The first few weeks, I was amazed at how quickly it came back to me and I felt great - so I pressed myself for more and longer.
Now the past few days, I am having some pain after sitting or lying down for a bit - just overall aches and pains that resolve once I start moving again.
I suppose this is natural?
Any tips for regaining a fitness level? just keep walking? stay hydrated? get a good amount of sleep? take rest breaks/
I would really love to get back to doing some serious hiking again. Who even knows if I will ever downhill ski again? concern there about falls and older bones not healing as well? Over the next year, I will be living in an area that has a lot of hiking trails and gets a good bit of snow - looking to add in some snowshoeing (new to that)

I know I need to add in some resistance training, especially for upper body - so I think I need to pick up some resistance bands as a start?
Thank you all for any suggestions here.

[JupiterJones]

Without getting too close to giving "medical advice" (which is not allowed per forum rules), I will say...

Congrats for getting back into taking care of your fitness! You should, of course, consult your physician on all of this (especially about any pain you're getting, which may or may not be "natural")

Hardcore gym rats may poo-poo them, but I think resistance bands are great, relatively cheap, and take up little space. But there's also a lot that one can do using just your own body weight. For example, there's the basic body weight routine over on Nerd Fitness to give you an idea of some of the possibilities. Many of these sorts of exercises can be modified, such as doing wall push-ups or push-ups from a counter or bench instead of the "regular" kind.

In addition to cardio and resistance training, you might consider balance training. Like aerobic fitness and general strength, one's balance control can atrophy with age if you don't keep up with it.

[Alfonsia]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes, but his general goal is managing aging. You will find him all over the internet, but his pods are on any caster plus you tube. He recently had a repeat guest on exercise science (Andy Galpin) though his area of expertise is young athletes, some of his information totally applies to older exercisers. Another good source is the Huberman podcast, similar vein, both are meaty substantial sources of information. It seems that cardio plus resistance plus sleep plus protein are the places to start. IME cycling is a great cardio as you get outside and can build up your cardio fitness pretty gently unless you live in the mountains.

[cs412a]

The quick background summary on this is that I'm now 62 and had a desk job for my entire 35+ year career.
That said, I was relatively physically active until about age 55:

outdoors:frequently hiking with elevation, lengthy walks, swimming laps, downhill skiing,
indoors: treadmill with incline, stretch classes

Around age 55, I received a job promotion that involved horrendous hours and stress. I lost the will for anything except short walks and those became fewer over time. Retirement became my sole focus unfortunately, but I retired within the last year, thankfully.

Since retiring several months ago, I am no longer sitting all day, gratefully. I am up and about, mostly walking, some driving, but mostly walking which is incidental to being out and about.

I recently started working on my fitness level. Please no judgement, I realize I am starting all over again.
I have been taking walks on mostly city streets but in the past month or so, some hiking again, beginning level hills and some rock scrambling lol.
The first few weeks, I was amazed at how quickly it came back to me and I felt great - so I pressed myself for more and longer.
Now the past few days, I am having some pain after sitting or lying down for a bit - just overall aches and pains that resolve once I start moving again.
I suppose this is natural?
Any tips for regaining a fitness level? just keep walking? stay hydrated? get a good amount of sleep? take rest breaks/
I would really love to get back to doing some serious hiking again. Who even knows if I will ever downhill ski again? concern there about falls and older bones not healing as well? Over the next year, I will be living in an area that has a lot of hiking trails and gets a good bit of snow - looking to add in some snowshoeing (new to that)

I know I need to add in some resistance training, especially for upper body - so I think I need to pick up some resistance bands as a start?
Thank you all for any suggestions here.

First, you should run your concerns by your primary care doctor. They might refer you to relevant services - for example, I noticed some balance issues on a hiking trip and my doctor referred me to a physical therapist for a thorough evaluation. I ended up with a program of balance exercises (and was told stair climbing machines were a no-go until I built up more strength). Not providing medical advice here - you and your doctor can figure out what you need.

Another option that I've used is the local community college fitness center. I have a membership for $25 a month that allows me to use their machines and indoor track. Very flexible - I was able to pause my membership over the winter months since I avoid driving in bad weather. A few years ago, I paid for a fitness assessment and five sessions with a personal trainer through the fitness center to learn how to use the machines and develop a strength training program. I'm actually scheduled for another fitness evaluation this week since I wasn't able to get out as much during the winter and I need to get back in shape. I have a rowing machine at home so I can get a workout when the weather's bad, but rowing and hiking don't work the same muscles so I need to get back into strength training and get out on the local trails.

Hiking on local trails is great - just start slowly and gradually increase the time you spent on the trail. Hopefully you have hiking poles, they are very helpful. I've learned that I need to make sure I have water and a small snack with me for any hike over 45 minutes. I also find I need 1-2 days of recovery after a long hike. But that's just me, you'll need to find what works for you.

Good luck and enjoy yourself!

[fposte]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

[watchnerd]

Add some resistance training twice a week.

[UpperNwGuy]

Although I am a DIY investor, I it appears I am not a DIY fitness guy. I tried the DIY approach for the first five years of retirement with mixed results. Then I hired a personal trainer four years ago, and my fitness has improved dramatically. I've lost weight, gained strength, and improved my balance. I consider this a very worthwhile addition to my monthly budget.

[CapeLinda]

Hi

I retired several years ago - some suggestions for consideration as you move forward with your fitness plan. Agree with other suggestions re primary care for any ongoing issues.

Swimming - has helped a lot with my overall fitness level - as a bonus - I do not have any aches or pains when I swim. I intersperse this with walking usually with a friend for coffee.

Snowshoeing - I started snowshoeing and if you are in a area with lots of snow - its a good activity.

Pickleball is really popular with retirees where I live - and its quite social. Its more of a workout than I expected.

Trainer - I did hire a swimming instructor privately who I use intermittently to "fine tune" my technique/plan. I just bought an Apple Watch which I find very motivating to monitor how much activity I am doing daily.

Good luck and Enjoy your retirement.

[cs412a]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

Thanks, I've put this on hold at my local library.

[senex]

My personal goal for fitness while aging is to hit these themes every week: strength, endurance, power, balance, flexibility. I can elaborate on my preferences if you'd like, but finding activities you like may be more important.

And an umbrella principal is injury prevention -- which I mostly pursue by slow ramp-up, listening to body, and keeping detailed logs ("Jan 3: ran 3.3 miles. slight pain Right knee, inside", etc).

Best wishes.

[mrb09]

Echo'ing other comments about consulting with a doctor, but one thing that I realize as I'm older (well, a year old than the OP) is that I really need to stretch. Not a light stretch before exercise, but a 5 day a week regime where I warm up, then stretch. That, plus some orthotics (after referral from a doctor) has me walking and cycling better than I have in years.

It took me around 5 years from when I first started trying to do a simple squat to where I can squat now with my heels flat on the floor. At least for me, it really took a lot of effort to loosen up after years of desk sitting. Harder than building my cardio back. But during the winter when I tend to lose cardio, I can keep my flexibility up pretty easy with fairly little maintenance.

[JD2775]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

Thanks, I've put this on hold at my local library.

Same. Has a 15 week waitlist. Must be a popular guy!

[jpohio]

Another vote for swimming. However, I think the best exercise is the one that you enjoy enough to do consistently, even when you don’t feel like it. For me that is swimming and hiking. To each his own, and congrats on your retirement

[ROIGuy]

I would hire a personal trainer to first do a fitness evaluation on where you currently are and then combine this with any medical baseline information (blood pressure, cholesterol, glucose levels, etc). Start with the basics, balance, flexibility exercises, strength training, cardiovascular fitness and posture. Have them put together a program for you that address any issues that you currently have and the proper way to exercise with those issues, if you have any.

[fposte]

My superb former PT has started a side business as a trainer/health coach, so I now pay him directly. It's really helpful to have somebody who's worked with my body and its post surgical issues to motivate me knowledgeably rather than to tell me to push through things that I really shouldn't push through.

I am also a big convert to the Apple Watch. I wasn't sure what I'd think (and I don't know that the specific device matters that much), but the behavioral nudge has been powerful and the heart rate info, since I've been on medications that have messed with my heart rate, very useful in keeping me to safe exertion levels.

[Robdac]

Find something physical you like to do. Do it consistently.

Get a copy of Younger Next Year by Crowley

Outlive, as recommended by others, is fantastic.

[MP173]

Sounds like you are well on your way. You have taken the assessment of your condition and making strides forward. I am a bit older than you and 2.5 years ago made changes in my diet and investment in self thru increased cardio and strength training. Recently I added daily morning stretching. I have seen a big improvement.

Consult your physician and if green light then find a personal trainer that specializes in your age and condition.

Congrats on your retirement and taking the next step forward.

Best of luck and work hard and smart.

Ed

[exodusing]

The government actually publishes physical activity guidelines, backed by research. Basically, 150-300 minutes of moderate intensity aerobics (or half that of high intensity) and two days a week of strength training. More is better, within reason. Advance slowly.

https://health.gov/sites/default/files/ ... dition.pdf

[erishera]

Sounds like you are where it snows in the winter. I suggest picking up cross country skiing. Start with classic. Its an absolute blast to ski the forests and lakes. Its an excellent work out and you can go at your own pace. There are a ton of videos on how to get started. If your area has groomed trails you can also pick up skate skiing once you are comfortable on the classics. I returned to this sport about 4 seasons ago and absolutely love it. Last time I had done it was in 7th grade.

[stoptothink]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

I just picked it up, but have not started reading. I have heard mixed reviews about the book; specifically that it is pretty much an autobiography and that there is nothing new for those who are familiar with the topic. Attia's podcasts are somewhat geared towards athletes because he's been one his entire life (boxing, swimming, now car racing), but his focus is aging. For those without a strong science background, he may be difficult to comprehend at some points. His good friend Andrew Huberman is a neuroscientist but he also has a strong interest in this topic and his podcasts tend to be a little more easy to understand for the layman.

This is my general area of research (technically, I focus on metabolic health)....but I have nothing to add.

[robphoto]

Congratulations on starting this! When you said you had aches or stiffness after sitting around, I had to smile; that may be part of getting older, but for me clears up with moving around!

Don't be hard on yourself over not doing things at a high difficulty level. We started doing the Johnson & Johnson 7 Minute Workout a while back, and I could only do kneeling pushups. Gradually got better, and now I can do the 60 or so pushups included in a two cycle workout.

Our Medicare Advantage plan includes gym membership; if that's a possibility you could look into that. If there's a Senior Center in your town, they may have exercise classes; may not be challenging, but could be good socially.

Sometimes we have a walking trip planned that gives us a goal to get or stay in shape for-- hiking in the Lake District, doing a section of the Camino de Santiago.

We try to do something every day-- whether longer cycle variants of the 7 Minute, or Team Body Project on YouTube, or something else.

[Globalviewer58]

Active range of motion exercises help improve joint function. Range of motion is how far you can move your joints in different directions. These exercises help you move each joint through its full range of motion. Movement can help keep your joints flexible, reduce pain, and improve balance and strength. YouTube has many free videos including stretching and yoga that can be part of your exercise regimen.

[matthewbarnhart]

The CDC has a very handy guide to physical activity guidelines: https://www.cdc.gov/physicalactivity/ba ... /index.htm

The government actually publishes physical activity guidelines, backed by research. Basically, 150-300 minutes of moderate intensity aerobics (or half that of high intensity) and two days a week of strength training. More is better, within reason. Advance slowly.

https://health.gov/sites/default/files/ ... dition.pdf

Came to suggest just that!

Here's a non-PDF version that might be easier to navigate: https://www.cdc.gov/physicalactivity/ba ... /index.htm

[Hockey10]

Don't do too much too soon. Gradually increase your distance and difficulty of exercise, The key is to be consistent. Maybe do one type of exercise Mon, Wed, and Fri, then another on Tue, Thu, and Sat. Rest at least one day per week.

Find a local park, whether it be state, county, city, and start walking there. I find that driving a couple of miles to a park then exercising in nature is more relaxing than starting out at home and walking around the neighborhood. (We live in a small neighborhood that is surrounded by busy roads, so avoiding the car traffic is one of the main reasons I drive to the parks).

Start using an app to track your activity on your phone or watch. After a few months, look back at how much you were doing at the start compared to now. I have used apps such as Runkeeper, Strava, and the Workout app on the Apple Watch. Good luck.

[Tamarind]

You're doing a good thing by getting back into it. Ease in to it. Resistance bands are good and so are traditional barbell/dumbbell exercises, especially the basic compound lifts. Building some muscle slowly will support your hiking and especially help prevent injury.

[augryphon]

The quick background summary on this is that I'm now 62 and had a desk job for my entire 35+ year career.
That said, I was relatively physically active until about age 55:

outdoors:frequently hiking with elevation, lengthy walks, swimming laps, downhill skiing,
indoors: treadmill with incline, stretch classes

Around age 55, I received a job promotion that involved horrendous hours and stress. I lost the will for anything except short walks and those became fewer over time. Retirement became my sole focus unfortunately, but I retired within the last year, thankfully.

Since retiring several months ago, I am no longer sitting all day, gratefully. I am up and about, mostly walking, some driving, but mostly walking which is incidental to being out and about.

I know I need to add in some resistance training, especially for upper body - so I think I need to pick up some resistance bands as a start?
Thank you all for any suggestions here.

I'll share my story. I retired a year ago at 59. A former runner, I weighed 211 and had spent the last ten years of my career sitting and worrying.

I set my health and fitness goals at eat lunch at home, aerobic exercise for 30 minutes per day, and lift weights/weight machines 3 days a week.

Eating has been easy, I have a little oatmeal then delay lunch for as long a possible, then it a salad usually.

I cant run due to knee issues but my walking has expanded to 45+ minutes a day, averaging 5.1 miles a day since retiring! Surprisingly I have almost no missed days due to weather because I prioritize finding a nice spot in the day and get it done. The 3 or 4 days that I missed going outside, I went to the gym and used the treadmill. I did join a no-frills gym for $15 a month and do circuit training 3 times a week, focusing on form and technique more than weight. I find the community aspect of the gym encourages me to go on days I'd rather not.

I weighed 177 this morning, down 34 pounds from last year. My yard work is easier, and I hit the golf ball further (still cant putt)

All those successes aside, my biggest gain is that I now enjoy trying to be healthier, rather than rushing to fit in a walk here or there. I look forward to my walks and my DW has joined me at the gym for the last 7 months, and she has also improved my motivation there.

I remember a line from a book I read, "In retirement your job is staying healthy and fit." That's the way I look at it. I'm 60 now, but I hope to stay as fit and able as I can for a few more years.

[fposte]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

I just picked it up, but have not started reading. I have heard mixed reviews about the book; specifically that it is pretty much an autobiography and that there is nothing new for those who are familiar with the topic. Attia's podcasts are somewhat geared towards athletes because he's been one his entire life (boxing, swimming, now car racing), but his focus is aging. For those without a strong science background, he may be difficult to comprehend at some points. His good friend Andrew Huberman is a neuroscientist but he also has a strong interest in this topic and his podcasts tend to be a little more easy to understand for the layman.

This is my general area of research (technically, I focus on metabolic health)....but I have nothing to add.

My trainer finds him and Huberman interesting, so I've dabbled. My lay humanities reading is that though he denies being a "hack your metabolism" bro, he kind of is one, albeit an elevated one. I think if you're already familiar with his work via research, podcasts, newsletters, etc., this will be too simplified and summary for you--I suspect it's meant as a gateway to him, not an expansion of him.

There's definitely an autobiographical element in some of it, but I think it's only really in the emotional health section that it takes over at the expensive of the material. While there was the occasional delve into molecular biology, it was a quick skimmable paragraph and then back to a level I found accessible, so I didn't find it offputting; admittedly, I'm an academic, but I think his co-author and editor kept the cellular level discussion quick and intermittent so as not to drive the likes of me away. The approach didn't seem super sports-focused to me; I'm a couch potato and I still found it useful as a way of thinking about health and fitness in aging, as well as the peril of sticking rigidly to broad recommendations. There was a big elephant in the room of the massive privilege enjoyed by those people who were able to become his clients and get continuous glucose monitoring sensors placed and so on; the Medicine 3.0 he dreams of is only for the few. That's not his fault, and I'm lucky enough to be able to do more for my health than most Americans, but it was oddly blinkered to leave it so unacknowledged.

But it really did help me think about aging, things I should pay attention to, and the value of some lifestyle measures in a way I hadn't, and helped underscore some information I'd already received but not internalized. So definitely worth the reading to me as a result.

[Mr. Rumples]

When I turned 55, I felt tired, very tired. I always cycled and walked a lot. I thought my doctor would tell me to start eating meat since I was a vegetarian since I was 17. He told me to join a gym. I did and now in my 8th decade I still lift weights five days a week (modified push/pull routine) and take every 8th week off for recovery- not a powerlifter by any means. I hired a trainer to show me how to properly use each piece of equipment. Walking is fine, so is cycling, but what about pushing myself off the floor if I fall? Can't do that without some upper body and arm strength. It's a process and adjustments as one body part after another declines. For flexibility I like this book: https://www.amazon.com/Yoga-Fitness-Men ... 1465473483. Resistance bands are part of my warmup; start with them and see where it leads. Form is essential.

[stoptothink]

There was a big elephant in the room of the massive privilege enjoyed by those people who were able to become his clients and get continuous glucose monitoring sensors placed and so on; the Medicine 3.0 he dreams of is only for the few. That's not his fault, and I'm lucky enough to be able to do more for my health than most Americans, but it was oddly blinkered to leave it so unacknowledged.

The program I oversee is almost free out-of-pocket if you have an ACA compliant insurance plan and we can get patients CGMs for next to nothing. Granted, the large majority of our patients are diabetic (it's a metabolic health program, not lifespan program), you have to live in our area, and I am no Peter Attia (nor are any of the clinicians I work with). There are a lot of options out there for limited cost.

[Glockenspiel]

Stretching/yoga and weight training to get your core stronger will help reduce soreness. I find that when I am consistently lifting weights and doing weighted rows, that my back doesn't hurt anymore. When I take a break from exercising for a few weeks, my back hurts more often.

[fposte]

There was a big elephant in the room of the massive privilege enjoyed by those people who were able to become his clients and get continuous glucose monitoring sensors placed and so on; the Medicine 3.0 he dreams of is only for the few. That's not his fault, and I'm lucky enough to be able to do more for my health than most Americans, but it was oddly blinkered to leave it so unacknowledged.

The program I oversee is almost out-of-pocket free if you have an ACA compliant insurance plan and we can get patients CGMs for next to nothing. Granted, the large majority of our patients are diabetic (it's a metabolic health program, not lifespan program), you have to live in our area, and I am no Peter Attia (nor are any of the clinicians I work with). There are a lot of options out there for limited cost.

That's good to know! There's a larger discussion to be had that isn't really for this forum about access to and information to such programs; what I really liked about Attia's approach is not waiting until people are even technically pre-diabetic. I don't even know if I want CGM per se; it was more the awareness that I had the opportunity to take what he said as actionable in a way that was not as common as one might hope.

Do you have other recommendations for educated lay reading/listening on metabolic health, especially in aging? I have developed, if you'll pardon the pun, an appetite.

[stoptothink]

Stretching/yoga and weight training to get your core stronger will help reduce soreness. I find that when I am consistently lifting weights and doing weighted rows, that my back doesn't hurt anymore. When I take a break from exercising for a few weeks, my back hurts more often.

I'm an exercise physiologist by education and should know exactly what to do to maintain back health. I broke my back 2.5yrs ago and my colleague PT recommended https://www.youtube.com/@Foundationtraining. It's been a game-changer for me. I do the original 12 minute training every day and will mix in some of the other basic movements (ie. 8-point plank) 2-3 days a week.

[stoptothink]

There was a big elephant in the room of the massive privilege enjoyed by those people who were able to become his clients and get continuous glucose monitoring sensors placed and so on; the Medicine 3.0 he dreams of is only for the few. That's not his fault, and I'm lucky enough to be able to do more for my health than most Americans, but it was oddly blinkered to leave it so unacknowledged.

The program I oversee is almost out-of-pocket free if you have an ACA compliant insurance plan and we can get patients CGMs for next to nothing. Granted, the large majority of our patients are diabetic (it's a metabolic health program, not lifespan program), you have to live in our area, and I am no Peter Attia (nor are any of the clinicians I work with). There are a lot of options out there for limited cost.

That's good to know! There's a larger discussion to be had that isn't really for this forum about access to and information to such programs; what I really liked about Attia's approach is not waiting until people are even technically pre-diabetic. I don't even know if I want CGM per se; it was more the awareness that I had the opportunity to take what he said as actionable in a way that was not as common as one might hope.

Do you have other recommendations for educated lay reading/listening on metabolic health, especially in aging? I have developed, if you'll pardon the pun, an appetite.

Attia's approach is exactly what we preach and want to be...except insurance doesn't cover primordial prevention, our program is basically free out-of-pocket if you meet the threshold for obesity. Yep, it's backwards.

I don't really have any recommendations; it's an area that is rife with debate and everybody is selling something. If keto works for you, "Why We Get Sick" by Ben Bikman is great (and I know him personally, great guy). Honestly, I've found that podcasts (Attia, Huberman, Max Lugavere "Genius Life", Rhonda Patrick, Diet Doctor...) are probably the most accessible avenue for information for most people.

[fposte]

I don't really have any recommendations; it's an area that is rife with debate and everybody is selling something. If keto works for you, "Why We Get Sick" by Ben Bikman is great (and I know him personally, great guy). Honestly, I've found that podcasts (Attia, Huberman, Max Lugavere "Genius Life", Rhonda Patrick, Diet Doctor...) are probably the most accessible avenue for information for most people.

Thanks, that'll give me some more to play with. I don't think I can ever fully embrace keto, for a variety of reasons, but I'm always interested in an exploration.

[CoastLawyer2030]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

I just picked it up, but have not started reading. I have heard mixed reviews about the book; specifically that it is pretty much an autobiography and that there is nothing new for those who are familiar with the topic. Attia's podcasts are somewhat geared towards athletes because he's been one his entire life (boxing, swimming, now car racing), but his focus is aging. For those without a strong science background, he may be difficult to comprehend at some points. His good friend Andrew Huberman is a neuroscientist but he also has a strong interest in this topic and his podcasts tend to be a little more easy to understand for the layman.

This is my general area of research (technically, I focus on metabolic health)....but I have nothing to add.

I am about 3/4 through the book and I highly disagree about the autobiographical component. He certainly mixes in personal anecdotes, but these are sparse in my opinion, and he generally uses them to bring otherwise boring/complicated material to life.

My general appreciation thus far is that this book is fantastic at setting a foundation of sorts for one to think about when it comes to health. In Common Sense on Investing, for example, we learn why index funds work. There are subtopics within that realm that require further exploration. But, Bogle's classic is a great starting point.

I think of Outlive as the same. I think the "Four Horsemen" stuff is very well organized, and his analogy for preparing for a "centenarian decathlon" is a very interesting suggestion that requires deep exploration.

I've enjoyed the audiobook thus far and intend on listening to it again.

[bagle]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

+1. My situation is similar to yours. I find Attia (and Huberman) to be the most rigorous, critical-minded, evidenced-based sources out there.

Attia basically recommends:

1) cardiovascular (mostly some exertion = level 2, a bit of really pushing it = level 5)
2) resistance training ("muscle helps us survive old age").
3) stability work
4) getting enough sleep
5) maintaining emotional health

Many folks ignore (3) but Attia points out that falls are by far the leading cause of accidental death after age 65.

He stresses that fitness is statistically more powerful than any medical intervention.

He provides some nutritional advice (such as getting enough protein), though he points out that a lot of nutritional advice is mere "religion" and based on bad science. He's skeptical about intermittent fasting.

Outlive is an excellent summary of Attia's 200+ podcasts, which are often with leading academics and quite technical.

(Pls. note that I am not offering any medical advice.)

[thedaybeforetoday]

The quick background summary on this is that I'm now 62 and had a desk job for my entire 35+ year career.
That said, I was relatively physically active until about age 55:

outdoors:frequently hiking with elevation, lengthy walks, swimming laps, downhill skiing,
indoors: treadmill with incline, stretch classes

Around age 55, I received a job promotion that involved horrendous hours and stress. I lost the will for anything except short walks and those became fewer over time. Retirement became my sole focus unfortunately, but I retired within the last year, thankfully.

Since retiring several months ago, I am no longer sitting all day, gratefully. I am up and about, mostly walking, some driving, but mostly walking which is incidental to being out and about.

I recently started working on my fitness level. Please no judgement, I realize I am starting all over again.
I have been taking walks on mostly city streets but in the past month or so, some hiking again, beginning level hills and some rock scrambling lol.
The first few weeks, I was amazed at how quickly it came back to me and I felt great - so I pressed myself for more and longer.
Now the past few days, I am having some pain after sitting or lying down for a bit - just overall aches and pains that resolve once I start moving again.
I suppose this is natural?
Any tips for regaining a fitness level? just keep walking? stay hydrated? get a good amount of sleep? take rest breaks/
I would really love to get back to doing some serious hiking again. Who even knows if I will ever downhill ski again? concern there about falls and older bones not healing as well? Over the next year, I will be living in an area that has a lot of hiking trails and gets a good bit of snow - looking to add in some snowshoeing (new to that)

I know I need to add in some resistance training, especially for upper body - so I think I need to pick up some resistance bands as a start?
Thank you all for any suggestions here.

I've been active my entire life and now in my mid 50's, I've realized that daily stretching for about 20 mins, after brief warmup, or sometimes after major sweat, really helps with the soreness and stiffness.

So maybe take a look at that aspect of your activity level and research/seek guidance on a good, daily stretching routine .

Of course, I'm not a doctor and certainly have no idea about any other issue that could be part of the equation for you, so perhaps seek out an MD for guidance, or a PT, to take a look at you, and if all other issues can be ruled out, set you up with a daily stretching routine.

Getting and being injured sucks, so preventive maintenance to ward off injury is crucial to continuing your "march" forward in your fitness level.

Welcome back!

[stoptothink]

Check out Peter Attia's podcasts, you are going to have to search within them as sometimes they are tilted towards younger athletes,

He also had a book just come out, called Outlive. It's really interesting.

I just picked it up, but have not started reading. I have heard mixed reviews about the book; specifically that it is pretty much an autobiography and that there is nothing new for those who are familiar with the topic. Attia's podcasts are somewhat geared towards athletes because he's been one his entire life (boxing, swimming, now car racing), but his focus is aging. For those without a strong science background, he may be difficult to comprehend at some points. His good friend Andrew Huberman is a neuroscientist but he also has a strong interest in this topic and his podcasts tend to be a little more easy to understand for the layman.

This is my general area of research (technically, I focus on metabolic health)....but I have nothing to add.

I am about 3/4 through the book and I highly disagree about the autobiographical component. He certainly mixes in personal anecdotes, but these are sparse in my opinion, and he generally uses them to bring otherwise boring/complicated material to life.

My general appreciation thus far is that this book is fantastic at setting a foundation of sorts for one to think about when it comes to health. In Common Sense on Investing, for example, we learn why index funds work. There are subtopics within that realm that require further exploration. But, Bogle's classic is a great starting point.

I think of Outlive as the same. I think the "Four Horsemen" stuff is very well organized, and his analogy for preparing for a "centenarian decathlon" is a very interesting suggestion that requires deep exploration.

I've enjoyed the audiobook thus far and intend on listening to it again.

Good to hear

[cjcerny]

Don't think there's such a thing as bad exercise. Sure, you don't want to do anything that would put your muscles or ligaments at risk, but getting as much variety in your exercise as you can is a good thing.

Also, evaluate your life circumstances and consider changing them if they favor being sedentary. That is, if you live in a single story home and can't walk anywhere to get tasks done, think about moving. Get yourself a multi-story home. Intentionally leave stuff you need frequently on different levels of the home. Walking with a purpose--to the store or the library or to get your socks or coat--can make a big difference in terms of how much you actually walk.

Find yourself a pickleball league--play 3 times a week.

[audiamus]

I quit a stressful, desk-bound job two years ago. Getting healthier/fitter was my number one priority in my post-work life.

Some points I didn't see mentioned (and others I wanted to second):

* See your doctor and review your plans.

* Get your blood work done and find out the status of your metabolic health. You don't want to get fixated on a number or a test result, but you do want to know if you are heading in the right direction over time.

* +1 for regular walking...at a brisk pace

* "just move" - gardening, cleaning the house, mowing the lawn, etc. actually do "count" and will contribute to your overall fitness

* As for exercise modality - I got hooked on kettlebells. Extremely friction free - put on some shorts/loose fitting pants and you are ready. A 20-25 minute workout of kettlebell swings and get-ups hits most major muscle groups and gets the heart pumping. Leaves plenty of time and energy for your other activities. I did it near-daily at the start and the positive impact was very gratifying. I think of it as my "minimum dose" of exercise to maintain fitness.

* With exercise of any type, ease into it. Your ligaments/tendons are likely the weak link, not the actual muscle. Those tissues (I'm told) take longer to adapt to the stress of exercise. If you're sore the next day, you overdid it - ratchet down the intensity.

* +1 for exercising to be able to "get off the floor" or "not fall down". In other words, spend time on movement patterns that enhance your abilities here.

* Research habit formation - might be useful if you are making lifestyle changes that you want to stick. Atomic Habits comes to mind.

"Go slow" probably was the direct answer to your question about how to think about new aches and pains, but if you are starting from a clean slate you have an opportunity to build a solid foundation for overall fitness and health.

[LarryLava]

It's tough to give universal fitness advice to anyone as we all have unique fitness and health variables to deal with such as age, physical limitations, conditioning, strength, mobility, imbalances, health issues, access to convenient training environments, ability to train consistently and having realistic expectations with results.

However, I can tell you what works for me (a guy in his 50's) and you can take what you deem useful and discard what you don't.

First off, I value a lifestyle that lends itself to moving in pain free full ranges of motion with the requisite strength and endurance to make me capable performing my daily tasks, enjoying my leisurely pursuits and maintaining a pretty decent body composition.

That's what I value so I program my training and eating around these personal values to get the quality of life results I desire.

So in general and briefly this is what I do:

I do daily mobility drills.
I walk and hike a lot over various terrains(hills, sand, even, uneven) most lasting 90 minutes or less alone and with companions.
I do full body resistance training 2-3 times per week. I like kettlebells, sand bags, bodyweight exercises and weighted carries
I eat mostly meat, vegetables, a few fruits in season, but don't beat myself up if I deviate every now and then and don't turn down birthday cake.

Whatever fitness improvement program you choose to do, just make sure it makes sense to you, get the proper instruction if warranted, it contributes to making you durable and injury proofing you, have patience, be consistent and enjoy the quality of life upgrade.

[3feetpete]

Any exercise program will only work if you enjoy doing it. It seems like you enjoy outdoor activities so that is probably where you need to look.

As someone else commented, pickleball is very popular with retirees and very sociable. It is fairly easy to learn and there are many places to play both indoors and outdoors. do a web search for Places to Play or Play Scheduler for Pickleball to find locations or search for a club in your area.

[VanGar+Goyle]

Now that your full time job is enjoying life, you may overdo it.
It can be like being a weekend warrior - every day.
You need to take a time off from exercise, which your work provided.

Try to find a level that your body can handle now, and more slowly raise that level.
Also it may be time to splurge on better equipment like hiking poles or boots.

[Jazztonight]

OP, you wanted advice (planning), and you got it--a lot of it, probably too much of it.

I've heard it said that the best exercise program is the one that you'll stick to and not give up. Something you love to do, something that becomes a habit, and if you don't do it, you do not feel comfortable.

So here's MY advice:
Find that combination of activities that make you feel happy, that if you don't do it, you'll feel bad until you do it. That's not boring. That is not a chore. Stuff that makes you feel good because you're doing it.

Mix it up. Try to include activities that cover all the bases--let's say there are 4 bases:

• Cardio
  Upper Body
  Abs & Core
  Lower Body

Personally, I worked with weights, mostly dumbbells, until I kept injuring myself. That wasn't fun. So I moved totally to BODYWEIGHT exercises. Here they are, old school, you did all this in high school:

• Pushups
  Pull-ups (it took me 6 months to be able to do 10 in a row; you can't rush it)
  Jumping jacks
  Burpees
  Walking 2.5 to 3 miles

That's what I've been doing for over 25 years. Do upper body and lower body on alternate days--you need a break to let the muscles recover, etc.

I would never go to a gym, but other people need to. Me, I do the bodywork stuff in 20-30 minutes. The walking takes an hour--3x week.

Good luck to you, my friend. You'll figure it out. You have no choice.

And remember one thing--people lose weight in the kitchen, not in the gym. Your diet is paramount. Check out the Mediterranean Diet. It works for me and a lot of Mediterraneans.

[bltn]

[Moved into this thread from: Help Annette Keep Working and Not Retire --admin LadyGeek]

I'm curious how many Bogleheads have had health problems throw a monkey wrench into their retirement plans versus running out of money problems.
It seems like the baseline assumption here is that everyone is going to have a very long retirement and (despite conservative withdrawal assumptions and other sources of income) everyone needs a ginormous pile of money which often requires working longer.

Running short of money is not a given, especially for this crowd. Every year of additional work will likely result in one less year of retirement and one less year of active healthy retirement. While some people might go off the rails in retirement in terms of lifestyle factors i know of so many that get their act together in retirement given the gift of time to exercise, eat well and engage in activities that promote physical, mental and emotional well-being. The exception are those individuals whose identities and well-being are defined by their employment.

If one is intentional with their time, there is plenty of time to exercise, eat well and engage in activities that promote well-being while also working full-time. I hear about the exercise one a lot, but really how many hours a day are people exercising in retirement?

Several years into retirement. 1 1/2 to 2 hours of exercise daily. Mostly long bike rides.

In addition to yard work. (Is that exercise?).

[FeralCat]

I'm curious how many Bogleheads have had health problems throw a monkey wrench into their retirement plans versus running out of money problems.
It seems like the baseline assumption here is that everyone is going to have a very long retirement and (despite conservative withdrawal assumptions and other sources of income) everyone needs a ginormous pile of money which often requires working longer.

Running short of money is not a given, especially for this crowd. Every year of additional work will likely result in one less year of retirement and one less year of active healthy retirement. While some people might go off the rails in retirement in terms of lifestyle factors i know of so many that get their act together in retirement given the gift of time to exercise, eat well and engage in activities that promote physical, mental and emotional well-being. The exception are those individuals whose identities and well-being are defined by their employment.

If one is intentional with their time, there is plenty of time to exercise, eat well and engage in activities that promote well-being while also working full-time. I hear about the exercise one a lot, but really how many hours a day are people exercising in retirement?

Several years into retirement. 1 1/2 to 2 hours of exercise daily. Mostly long bike rides.

In addition to yard work. (Is that exercise?).

Same here. I bike 25 miles round-trip on the DC Capital Crescent Trail, Monday through Friday to commute to work. It is 40 minutes each way (doesn't' take longer than commuting by Metro except I do have to shower when I get to work). My employer has a gym in the basement of our office building, so I also take yoga classes twice a week during the lunch hour. There are classes offered every day, several times a day in the gym. Most of my co-workers go to the gym too. No one has neglected exercise/wellness because they have a job. P.S. I also get the yard work done on weekends.

[Nver2Late]

Any tips for regaining a fitness level? just keep walking? stay hydrated? get a good amount of sleep? take rest breaks/
I would really love to get back to doing some serious hiking again. Who even knows if I will ever downhill ski again? concern there about falls and older bones not healing as well? Over the next year, I will be living in an area that has a lot of hiking trails and gets a good bit of snow - looking to add in some snowshoeing (new to that)

Its amazing how weak one can get spending 30 years, 12 hours or so a day sitting at desk.

I love hiking and the best tip I have for hiking elevation is get a pair of hiking poles and find a good pair of boots. In my area hiking elevation means rocks/scree, so having a proper sole and grip is key.

On the fitness front, I've recently went through a similar journey and I'll share what worked for me.

I started with adding a dedicated 30 minutes on the elliptical every day. I've done this since 2019. I've gradually increased the resistance - be careful with that as it forces more arm work which is good, but your back will let you know if its too much.

I've tracked everything on a fitness tracker and can see the improvement over the years. Try to take the "active" option to everything when possible. I've increased my dog walk at lunch to a 3-4 mile walk daily, hitting the 3 steepest uphills nearby. 2022 goal was to make sure I average my 10,000 steps a day. 2023 I upped it to a minimum of 10,000 steps every single day. Just doing this, my average increased from 11,500 steps/day in 2022 to 14,100 steps/day so far in 2023. For someone who works on their feet, these numbers are low. But for me still working at a desk job, I have to prioritize exercise to achieve these numbers.

Add strength and balance training. This for me started with a Microsoft News feed video of Brie Larson cranking out 20 pushups. I wondered how many I could do, so I tried - 6! - I was totally embarrassed at my weakness. I started doing pushups every day, adding numbers, adding sets, etc. and now I do 115 pushups every day. The first 10 are rotated into side planks that I hold for a 15 count.

Then I bought free weights at a garage sale and added curls, overhead presses, bench presses, tricep curls, plank position rows, compound weighted squats/lunges into curls into overhead presses. I just keep adding new things over time. My weight training was at an hour every day, but I realized I wasn't getting enough recovery, so I'm now doing the weight training every other day, and it feels about right.

This has been quite a journey. My weight has dropped from 198 to 158 this morning. I think my ideal weight is around 165-170, so I'm hopeful to add some more muscle mass back to the frame.

This has been a journey over 5 years, and I'm probably the fittest I've been since high school. My advice is to listen to your body - aches are normal and they should go away over time. Pains are not, listen to them and rest until recovered. In my journey I've had a knee issue (due to the side planks), a back issue (due to the elliptical resistance thing), and abdominal issue (too many planks too soon), and currently elbow pain (too many pushups, weights). Definitely keep your Dr. in the loop.  

[AnnetteLouisan]

Not retired yet but now that water sports are out, I do a midday walk with weights, planks and some quick exercises from achieveintegrativehealth on Instagram.

[vnatale]

By happenstance came across the following article, which I read and embraced. Bought the recommended Rippetoe book (and accompanying DVD) and am now a barbell evangelist. Started at the age of 60 and have continued since.

Having muscles and the strength they provided makes a difference in many areas of one's physical life, including pain reduction

 
Below is the article and an excerpt:

https://www.mensjournal.com/health-fitn ... e-20120504

Everything You Know About Fitness Is a Lie

Gym machines are boring, CrossFit is sadistic, and dieting sucks. Luckily, none of them is essential to being truly fit. Through years of trial and error — and humiliation at the hands of some of the world's top trainers — the author discovered the secrets to real health.

Daniel Duane

"One book in particular, Mark Rippetoe's Starting Strength: Basic Barbell Training, inspired me to start with the very first of the Fundamental Four: strength. I liked the clarity of the word, and I liked the idea of keeping life simple, learning one aptitude at a time. Many pros will tell you that strength is the place to start, because once you've built pure strength, you'll have no trouble adding power, size, and endurance. I decided to just follow Rippetoe's bare-bones old-school program.

The next six months turned out to be among the strangest and most liberating of my athletic life. On day one, I did like you're supposed to, starting with light loads in the squat, dead lift, and bench, doing five reps, adding weight, doing five more, and so on, until I'd reached the highest weight I could do five times. Then I quit, came back two days later, and made sure to work up to a slightly higher final weight. Week after week, and for the first time in all my years, I got steadily stronger. On a given Monday, I'd squat 135 for three sets of five; Wednesday, I'd hit 145; Friday, 155; the next Monday, 165. No drugs, no steroids, no whey-protein isolate. Before Starting Strength, I didn't even know what a dead lift was, but my dead lift went from 135 pounds to 335. My bench press went well over my body weight. At age 42 – 6-foot-2 and gangly and 20 years into complaining about a bad back and bum knees, and right when any doctor or physical therapist would have told me it was time to embrace the low-impact elliptical – my back squat hit 275, going below parallel. My thighs got so big I couldn't fit into most of my jeans, and I had to start shopping for new T-shirts."

[MP173]

Not retired yet, but easing into it.

Age 68, work from home in sales with free time during the day.

Three years ago, I got serious. Began intermitted fasting (2 meals, roughly 8 hours apart). I had always exercised but had excess weight. I dropped about 35 pounds thru the IF and changing exercise routing. Have made a few slight changes to the current plan.

Three days a week I bike, either outdoors (April thru Oct) or indoors during the rest of the year. Outdoor is typically 70-75 minutes, indoors 55 - 65. Just get bored inside. After biking I do two sets each of 24 pushups and 24 KB swings (20 pounds).

Three days a week I do strength training. Each of these days is concentrating on back/shoulder, arm, and what I call my bench press circuit. Each of these days is about 60-70 minutes.

The past month I have started the day with roughly 20 minutes of stretching, then it is off to the gym. So, I am investing about 70 to 90 minutes per day.

I mentioned above that I dropped 35 pounds originally (within 4 months). I then slowly added another 10 pounds as strength training was ramped up.

Last week had my annual wellness...5 pounds lighter than year earlier, BP 117/70, resting pulse - low 50s. All blood work/labs came back very good. I was told..."whatever you are doing, keep it up."

My best friend went from running 15 marathons (in 20s) to 347 pounds in late 50s before passing away at age 62 (had lost over 100 pounds but the damage was done). He is my motivation.

Ed