Exercise planning for first year of retirement

[PottedPlant]

The Wall Street Journal has lots of articles about healthy living.

[rockstar]

Get checked by a doctor for what you can do to make sure you don’t have any underlying issues.

I don’t consider walking cardio unless you’re getting yourself at least into zone 2.

I’m doing a Grand Canyon rim to rim hike with a woman that will be 63 next year. We’re going south bound. We did an 8 mile hike with 1900 feet of elevation gain last weekend. In other words, you’re young. You shouldn’t be having issues already. How badly did you let yourself go?

Start simple. Your biggest risk at your age is getting injured.

[Sunrise]

Check out "Greysteel: Fitness After Fifty" on youtube. I think maintaining muscle mass (through strength training/proper nutrition) is key. Also, I think swimming is about as good as it gets, I find even 15 minutes daily of lap swimming (ideally in outdoor pool in sunlight!) is effective. I also love trail walking/jogging through the woods! When I retire I plan to get a rowing skiff/open water rowing shell! Good luck!

[stoptothink]

Get checked by a doctor for what you can do to make sure you don’t have any underlying issues.

I don’t consider walking cardio unless you’re getting yourself at least into zone 2.

I’m doing a Grand Canyon rim to rim hike with a woman that will be 63 next year. We’re going south bound. We did an 8 mile hike with 1900 feet of elevation gain last weekend. In other words, you’re young. You shouldn’t be having issues already. How badly did you let yourself go?

Start simple. Your biggest risk at your age is getting injured.

Yup. We were going to do rim-to-rim in October, then I found out I had to have surgery two days before we were supposed to leave. My hiking buddy does it every year...he's 64. He also is a highly competitive ultramarathoner. Most recent research suggests that "age-related" sarcopenia and decrease in cardiorespiratory fitness has a lot more to do with decreases in activity over time, not biology.

[Tamarind]

I can't say enough good about weight lifting for long-term health. It's changed the way I think about my body. My mother (67, retired from a desk job) has taken it up too and is reaping significant benefits in muscle retention, stability, and range of motion.

Unless you get exposed to gym rats as a young person (usually man), our culture doesn't do a great job explaining why resistance training is good for everyone, that it's not necessarily about powerlifting, or that weights can be a fun and consistent route to healthy physical activity for folks for whom cardio is not a good fit.

[rockstar]

Get checked by a doctor for what you can do to make sure you don’t have any underlying issues.

I don’t consider walking cardio unless you’re getting yourself at least into zone 2.

I’m doing a Grand Canyon rim to rim hike with a woman that will be 63 next year. We’re going south bound. We did an 8 mile hike with 1900 feet of elevation gain last weekend. In other words, you’re young. You shouldn’t be having issues already. How badly did you let yourself go?

Start simple. Your biggest risk at your age is getting injured.

Yup. We were going to do rim-to-rim in October, then I found out I had to have surgery two days before we were supposed to leave. My hiking buddy does it every year...he's 64. He also is a highly competitive ultramarathoner. Most recent research suggests that "age-related" sarcopenia and decrease in cardiorespiratory fitness has a lot more to do with decreases in activity over time, not biology.

What I am seeing is that those that focused on cardio all their lives are doing better as seniors. While those that focused on bodybuilding aren’t doing as well. That’s not to stay that weight training isn’t important. But not working on cardio has been detrimental. You have to put in the time. And like investing, don’t put all your eggs in one basket.

[stoptothink]

Get checked by a doctor for what you can do to make sure you don’t have any underlying issues.

I don’t consider walking cardio unless you’re getting yourself at least into zone 2.

I’m doing a Grand Canyon rim to rim hike with a woman that will be 63 next year. We’re going south bound. We did an 8 mile hike with 1900 feet of elevation gain last weekend. In other words, you’re young. You shouldn’t be having issues already. How badly did you let yourself go?

Start simple. Your biggest risk at your age is getting injured.

Yup. We were going to do rim-to-rim in October, then I found out I had to have surgery two days before we were supposed to leave. My hiking buddy does it every year...he's 64. He also is a highly competitive ultramarathoner. Most recent research suggests that "age-related" sarcopenia and decrease in cardiorespiratory fitness has a lot more to do with decreases in activity over time, not biology.

What I am seeing is that those that focused on cardio all their lives are doing better as seniors. While those that focused on bodybuilding aren’t doing as well. That’s not to stay that weight training isn’t important. But not working on cardio has been detrimental. You have to put in the time. And like investing, don’t put all your eggs in one basket.

Research doesn't necessarily jive with that; by that, I mean they seem to be complementary and of equal importance. "Bodybuilding" is one thing (because at a high level, the injury risk is very very high), but there is no denying the increasing importance of doing some form of strength training as you get further into the lifecycle. Go to a physical therapist (I work with about a dozen) and ask them what deficiency they are most commonly working on with older patients; I'll bet you it is related to movement pattern dysfunction related to injury or strength deficits and has zilch to do with cardiorespiratory function. This is not to discount the overall health (especially of the heart) benefits of regular cardio. As you said, don't put all your eggs in one basket.

[exodusing]

Get checked by a doctor for what you can do to make sure you don’t have any underlying issues.

I don’t consider walking cardio unless you’re getting yourself at least into zone 2.

I’m doing a Grand Canyon rim to rim hike with a woman that will be 63 next year. We’re going south bound. We did an 8 mile hike with 1900 feet of elevation gain last weekend. In other words, you’re young. You shouldn’t be having issues already. How badly did you let yourself go?

Start simple. Your biggest risk at your age is getting injured.

Yup. We were going to do rim-to-rim in October, then I found out I had to have surgery two days before we were supposed to leave. My hiking buddy does it every year...he's 64. He also is a highly competitive ultramarathoner. Most recent research suggests that "age-related" sarcopenia and decrease in cardiorespiratory fitness has a lot more to do with decreases in activity over time, not biology.

What I am seeing is that those that focused on cardio all their lives are doing better as seniors. While those that focused on bodybuilding aren’t doing as well. That’s not to stay that weight training isn’t important. But not working on cardio has been detrimental. You have to put in the time. And like investing, don’t put all your eggs in one basket.

Research doesn't necessarily jive with that; by that, I mean they seem to be complementary and of equal importance. "Bodybuilding" is one thing (because at a high level, the injury risk is very very high), but there is no denying the increasing importance of doing some form of strength training as you get further into the lifecycle. Go to a physical therapist (I work with about a dozen) and ask them what deficiency they are most commonly working on with older patients; I'll bet you it is related to movement pattern dysfunction related to injury or strength deficits and has zilch to do with cardiorespiratory function. This is not to discount the overall health (especially of the heart) benefits of regular cardio. As you said, don't put all your eggs in one basket.

The research I've seen says they're both very important or strength is more important. Major dangers for seniors are falls and general frailty and strength training is much more helpful for that then cardio. Even the ability to do a simple sit to stand can be a problem for the elderly who don't have the hip and leg strength. That's a baseline skill without which walking, using the toilet, etc. can be real issues.

So do both. You can do a lot worse than following official guidelines. Many organizations, including the US government, American Heart Association, etc. recommend at least 150 minutes of moderate intensity cardio and two strength training sessions per week.

[evelynmanley]

Do you live near a farm? I've been working as a volunteer on an organic farm for the past 11 years. I started working there at age 58, three years after breast cancer mastectomy, chemo, and radiation, and I was just getting my strength back. Now I'm 69 and strong as an ox. This kind of manual labor covers everything - cardio, resistance, weights, etc., and also adds a fabulous social network, great food, and a feeling of usefulness and purpose. It's changed my life and I never thought I'd be this healthy and happy. Today is actually the 15th-year mark of my surgery. We just finished planting 10,000 strawberry plants three days ago. Fifteen years ago, I never would have dreamed of this!

[Nver2Late]

Maybe I'm doing it wrong, but when I weight train I get quite the cardio workout.

[CommitmentDevice]

I highly recommend The Barbell Prescription: Strength Training for Life After Forty. It was recommended to me on this forum hereviewtopic.php?t=298747. It makes the case for strength training using just a few compound lifts. It shows how to program it and the underlying reasoning. I worked with a coach to learn the lifts and have been following their method for 3 workouts a week for the past year. In that time, I've doubled my strength and significantly improved my body composition. By design, this is a program I'll be able to follow for decades.

Some other thoughts:

• You didn't get out of shape overnight. You won't get in shape overnight, either. Put in the work and be patient. It'll take time.
• Your body needs time to recover after strenuous exercise. Be careful not to overtrain.
• I love following a pre-planned training program where I know exactly what I'll be doing in the gym over the next few sessions and where I'm confident that the programming is very efficient.

[rockstar]

Maybe I'm doing it wrong, but when I weight train I get quite the cardio workout.

According to the Peter Attia guy you want 45-90 minutes of zone 2 cardio 4x a week. You want one high intensity session a week. You want strength training 3x a week. And then you want stability training. Think Yoga.

Obviously, you have to work up to that load.

[margaritaville]

Just be careful if you choose to pick-up a Pickleball paddle and you're the competitive type. I have 2 friends that are recovering from pretty serious injuries resulting from overreaching their fitness/agility levels. One has a badly broken wrist that required 2 surgeries and many screws and a plate. The other tore his Achilles and is slowly recovering after surgery. Both have lost months of acquired fitness and have put on weight while waiting to heal. I try to keep them in mind when running backwards for a challenging shot

[LongMoney]

For personal fitness, consult your primary healthcare physician, nutritionist, and/or occupational therapist. There are no universal solutions for this type of concern

Fitness isn't just an activity in and of itself - it is a lifestyle and mindset. There are varying degrees of fitness. Fitness coaches can help get you started, but you have to put it the effort for yourself

Just like an investment plan, transcribe your fitness goals on paper then find the means to achieve them. Consciously plan your fitness activities and find a way to measure performance (over or under par, so-to-say). Focus on your weak points, rather than emphasizing strengths

Buying a set of resistance bands and yanking on them a few days a week isn't going to result in a material change. All things aside, they do have some benefits if used properly

[minesweep]

Do you live near a farm? I've been working as a volunteer on an organic farm for the past 11 years. I started working there at age 58, three years after breast cancer mastectomy, chemo, and radiation, and I was just getting my strength back. Now I'm 69 and strong as an ox. This kind of manual labor covers everything - cardio, resistance, weights, etc., and also adds a fabulous social network, great food, and a feeling of usefulness and purpose. It's changed my life and I never thought I'd be this healthy and happy. Today is actually the 15th-year mark of my surgery. We just finished planting 10,000 strawberry plants three days ago. Fifteen years ago, I never would have dreamed of this!

Evelyn,
Congratulations on your amazing recovery. That in itself is a remarkable achievement. Keep doing what you're doing. It's obviously working for you.
My mother had a double mastectomy back in 1966. She passed away in 1971 (at the age of 65). Cancer treatments have come a long way since then.

[Nver2Late]

Maybe I'm doing it wrong, but when I weight train I get quite the cardio workout.

According to the Peter Attia guy you want 45-90 minutes of zone 2 cardio 4x a week. You want one high intensity session a week. You want strength training 3x a week. And then you want stability training. Think Yoga.

Obviously, you have to work up to that load.

My "weight" training started with body weight resistance/balance training (yoga/pilates type movements then direct body weight aka pushups, pullups, etc.). Then I added free weights (dumbbell, barbell), so now it is a combination of all of the above. When I get too comfortable with the training, I add/subtract something to tweak it so I'm always working in a new exercise or more reps or more weight with an existing exercise.

So I don't have the fitness training in alignment with those recommendations, but I'm definitely hitting the target on total minutes and active zone. Until recently, I didn't track heart rate specifically during exercise, instead preferring the "if I'm dripping sweat off the brow, I'm there" approach. But the data is all there in the fitbit.

For OP, I just wanted to share that start with something, then just keep adding stuff gradually over time as your fitness improves and you'll get where you want to be.

[evelynmanley]

Do you live near a farm? I've been working as a volunteer on an organic farm for the past 11 years. I started working there at age 58, three years after breast cancer mastectomy, chemo, and radiation, and I was just getting my strength back. Now I'm 69 and strong as an ox. This kind of manual labor covers everything - cardio, resistance, weights, etc., and also adds a fabulous social network, great food, and a feeling of usefulness and purpose. It's changed my life and I never thought I'd be this healthy and happy. Today is actually the 15th-year mark of my surgery. We just finished planting 10,000 strawberry plants three days ago. Fifteen years ago, I never would have dreamed of this!

Evelyn,
Congratulations on your amazing recovery. That in itself is a remarkable achievement. Keep doing what you're doing. It's obviously working for you.
My mother had a double mastectomy back in 1966. She passed away in 1971 (at the age of 65). Cancer treatments have come a long way since then.

Thank you very much, minesweep. I agree with you about the vast improvements in cancer treatment. The surgery only took 1.5 hours, a very easy recovery, and because of all the improvements in medications, I never had a minute of nausea during chemo. Hugs to you about your mom.

[stoptothink]

Get checked by a doctor for what you can do to make sure you don’t have any underlying issues.

I don’t consider walking cardio unless you’re getting yourself at least into zone 2.

I’m doing a Grand Canyon rim to rim hike with a woman that will be 63 next year. We’re going south bound. We did an 8 mile hike with 1900 feet of elevation gain last weekend. In other words, you’re young. You shouldn’t be having issues already. How badly did you let yourself go?

Start simple. Your biggest risk at your age is getting injured.

Yup. We were going to do rim-to-rim in October, then I found out I had to have surgery two days before we were supposed to leave. My hiking buddy does it every year...he's 64. He also is a highly competitive ultramarathoner. Most recent research suggests that "age-related" sarcopenia and decrease in cardiorespiratory fitness has a lot more to do with decreases in activity over time, not biology.

What I am seeing is that those that focused on cardio all their lives are doing better as seniors. While those that focused on bodybuilding aren’t doing as well. That’s not to stay that weight training isn’t important. But not working on cardio has been detrimental. You have to put in the time. And like investing, don’t put all your eggs in one basket.

Research doesn't necessarily jive with that; by that, I mean they seem to be complementary and of equal importance. "Bodybuilding" is one thing (because at a high level, the injury risk is very very high), but there is no denying the increasing importance of doing some form of strength training as you get further into the lifecycle. Go to a physical therapist (I work with about a dozen) and ask them what deficiency they are most commonly working on with older patients; I'll bet you it is related to movement pattern dysfunction related to injury or strength deficits and has zilch to do with cardiorespiratory function. This is not to discount the overall health (especially of the heart) benefits of regular cardio. As you said, don't put all your eggs in one basket.

The research I've seen says they're both very important or strength is more important. Major dangers for seniors are falls and general frailty and strength training is much more helpful for that then cardio. Even the ability to do a simple sit to stand can be a problem for the elderly who don't have the hip and leg strength. That's a baseline skill without which walking, using the toilet, etc. can be real issues.

So do both. You can do a lot worse than following official guidelines. Many organizations, including the US government, American Heart Association, etc. recommend at least 150 minutes of moderate intensity cardio and two strength training sessions per week.

I think the real world issue is that most people, especially as they advance in age, are a lot more likely to get in 30-45 minutes of walking then do some squats and loaded carries. With our patients, running a metabolic health program (with median patient age >50), the overwhelming majority assume we want them to just get their steps in and never even consider that strength training is important. Most of them will tell you that they walk everyday, but they have gone years without doing any form of strength training, if they've ever done it all. Those metabolically-active and functionally important type II muscles fibers are going to atrophy if you don't use them.

[vnatale]

Just be careful if you choose to pick-up a Pickleball paddle and you're the competitive type. I have 2 friends that are recovering from pretty serious injuries resulting from overreaching their fitness/agility levels. One has a badly broken wrist that required 2 surgeries and many screws and a plate. The other tore his Achilles and is slowly recovering after surgery. Both have lost months of acquired fitness and have put on weight while waiting to heal. I try to keep them in mind when running backwards for a challenging shot

Makes sense that the loss of acquired fitness would follow. From my experience the weight gain would most likely have been from a combination of eating more food or the wrong food. Exercise is great for overall fitness but weight is most correlated to quantity / quality of food intake.

[jabberwockOG]

If possible find a way to exercise that is fun with an added social component. If it's fun you will likely stay with it and it will be come ingrained habit.

And as others have stated, start slow and never forget to play inside your slowly improving fitness level to avoid injury. Injuries are incredibly common in the senior group sports/fitness classes.

I was a life long competitive racquetball player but in last 5 years found I could not play RB without lots of soreness (knees, back, shoulder, feet) - at 66 I aged out of RB.

Replacement for RB has been doubles ping pong, some senior level volleyball, and a lot of pickle ball (4.5 hours this morning). All of these games are great for fitness (but less intense than RB), and they have a strong social aspect that is also great for healthy aging. They are great for preserving coordination, hand eye speed, and balance - critical path factors for healthy aging. Just as important they are all good fun for me. I so look forward to playing that I prioritize these activities over virtually everything else.

I also circuit train on weight machines 4 x week for about 30 minutes per session. Circuit training is not heavy weight but generally limits rests between sets on each machine to 15-20 seconds. So essentially it's lifting weights while heart rates stays up around 125-130 for the entire session. I've always enjoyed this kind of workout - so again it's fun for me. Find what is fun for you. I use earbuds, turn up the music and rock out while training. Weights/strength training will make/keep you strong - a significant factor in avoiding injury playing other sports.

[margaritaville]

Just be careful if you choose to pick-up a Pickleball paddle and you're the competitive type. I have 2 friends that are recovering from pretty serious injuries resulting from overreaching their fitness/agility levels. One has a badly broken wrist that required 2 surgeries and many screws and a plate. The other tore his Achilles and is slowly recovering after surgery. Both have lost months of acquired fitness and have put on weight while waiting to heal. I try to keep them in mind when running backwards for a challenging shot

Makes sense that the loss of acquired fitness would follow. From my experience the weight gain would most likely have been from a combination of eating more food or the wrong food. Exercise is great for overall fitness but weight is most correlated to quantity / quality of food intake.

Agree-it's probably more a result of boredom eating resulting from not being able to get out and do their regular routine.

[ScubaHogg]

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

Once you see it you can’t unsee it

For me at least, it is very similar to indexing in that way