Exercise as you get older - 7 top tips.

Exercising as an older adult

I am still working on my 50 things update, so in the meantime I wanted to share a few thoughts on what takes up a consistent part of my life at the moment - exercise. But first the caveat - do not start any vigorous exercise program without the consent of your doctor.

I expect to continue to exercise as I have done, and even improve, even though I know I am getting older. I've also had a few surgeries that forces me to be mindful of what is going on with my body.  (Read the start of my breast cancer story here)

For example, my lymphedema risk on my right arm means that I should not be lifting weights to maximum ability at any time (but I use how I feel as my gauge),   I do have some range limitations in certain planes because of the breast surgeries, but extensive physical therapy really helped get me to where I am now. I believe the chemo drugs helped me along the path to osteoporosis which means that I need to do weight-bearing exercises. As I get older, my medical file gets larger and more complicated!


Here I am with my lymphedema sleeve from Lymphedivas which I love! I have 3 from them.

Me, dishevelled post-workout with my lymphedema sleeve.

7 exercise tips that work for me

Tip 1: Make it part of the routine

I have my regular weekly routine - I head to the gym in the morning before I start my never-ending "to-do" list. Even if I don't feel so much like going, I will just get there, and usually once I am there, I will feel like doing a little something, then once I get started on a little something, I end up doing a respectable workout, even if it was not what I planned in my head the night before, and that is OK.
If you don't go to a gym, but walk at home,  just exercising at roughly the same time every day should help with consistency.

Tip 2: Plan your exercise

I like the idea that once I start my workout I just move through to completion without having to think about what's next. It also helps me get motivated when I think about what exercises I'd like to do and in what order (and also how fast or heavy, or how many repetitions I want to do, etc.)

Tip 3: Be mindful of how your body feels

In my case, some days my arm (where  I had lymph nodes removed) seems "fuller", or my side where I had drains removed (and had a  persistent infection) may be feeling unusually tight or sore, so I just modify. Work within the physical limitations you may have and find something that you can do.

As an older adult, my knees are feeling the normal wear and tear of age compounded by the extra pressure of martial arts, so I work on strengthening everything around my knees (hips, thighs, legs, feet) to support them.

I just try to do what I can and to keep on moving forward because exercise is a big part of my mental health regime. It helps if I warm up first - stretch, foam-roll etc.  before I begin my exercises.

Tip 4: Do what is fun

I recently discovered the single leg deadlift, and I like it! And when I say that what it really means is that it hurts so good, it MUST be effective, right?

I had never done a single-leg deadlift before but I recently tried it (with help from someone who knows (see tip 6). It was a challenge, I needed to focus (I get this ugly expression on my face). The fact that it was a single leg also helped me see just how unstable and weak I was on one side, so now single-side exercises are part of my routine. You can read more here about Muscle Imblances

And I got the sweet satisfaction of having tried and completed something new!

Tip 5: Mix it up

I don't like change so much, but apparently the thing to do is to mix things up to give your muscles a little diversity. Too much of only one thing means only that set gets developed, which is fine if that is your exercise goal. Me? I have broad goals - get stronger and more agile. I am not training for a triathlon, I just want to be fit overall. This means my routine is a bit varied over the course of any month - heavy lifts, light but volume lifts, agility work, etc.

Just try different things and see what you enjoy, how you feel and work it into your routine.

Tip 6: Trying something new? Get help, learn it properly!

I have been fortunate in that I have been exercising on and off for many years and I have had the benefit of good instructors.  If trying a new technique I do my best to get someone who knows to show me the proper form. It is very easy to hurt my back or my knees if I don't have the right posture, or form. Trying a group class at the local YMCA is also a good way to get access to instructors - find a strength or other class you are interested in. Many gyms also host free events or allow guest passes. Try something new.

Tip 7: No gym is no excuse

Being a member of a gym means that you would have access to a variety of resources for your exercise program, whether it is for strength, stretching or rehabilitation but there are also a number of things you can do with just your body weight. You can walk, run, bike or swim at your local public pool.

I like what they talk about here BuiltLean Bodyweight Exercises but you can Google any number of bodyweight routines, try "prisoner workout". (or HIIT or tabata for variety.)

Finally

Although it is not strictly 'exercise' you need good fuel, so eat well to support a healthy, whole body. For now I am just trying to keep moving forward.

 

Follow me on Twitter @AustinTrini and Instagram @AustinTrini .

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