I am an 84 year old, just within the healthy BMI range, but having experienced several rather dramatic falls and injuries am not as active as I should be. My main problem is back ache which I suffer from almost every day. Any helpful advice to improve this would be most welcome.
Meemow2
Hi Meemow2. I also suffer with permanent backache! The doctors can't do much except prescribe medication, but I have found that gentle exercise helps. When I joined this forum I could only manage to do 200 steps - now I regularly do 3000! It has taken me 9 months to build up to this, but it's been well worth it! If my back is particularly bad, I don't do much (as it is now!). I do, however, walk around the house very half hour when I'm too sore to get out. I'm just coming to the end of a course of chiropractic treatment and got out yesterday, for the first time in a couple of weeks - the mantra on this forum is "slow and steady" and with this in mind I walked really slowly along the bus route until I felt I'd had enough, then caught the bus back! Even a little walk loosens up the joints and I definitely feel the benefits. I tend to fall too, so I walk pushing a Sholley, which gives me a lot of confidence. If you can, a short walk of 10 minutes is a good way to start - the aim is to do three 10 minute brisk walks daily, but I started out doing one slow walk of 10 minutes - always along the bus route! I can now manage three 6 minute brisk walks daily - I still have the goal of making it three 10 minute walks! My programme is brisk walking three times a week and then slow, longer walks three days a week. I walk down to my local shops, where I treat myself to a posh coffee before walking back home! The hardest thing is getting out the door - but once it becomes a habit it really is enjoyable! I wish you all the best on your journey to becoming fitter and healthier - let us know how you get on. 
Dear K50 I really appreciate your reply - thank you so much. I have been going to a Mctimoney Chiropractor for several years and generally feel some improvement after treatment to realigne my hips. However since breaking 5 ribs almost a year ago I am hoping that massage might be what I need now. I know I should get out to take regular short walks but have always been a fair weather walker and find it so hard to make an effort when the weather is inclement. Hopefully with Spring weather in sight now & a bit more willpower I will begin to feel some improvement.
You will, I'm sure Meemow2 - all the best for the new, fitter you
My significant other took his 75 year old father to a strength and balance class here in Canada. It was really good - I wonder if you have something like that where you live? It was run by our local health care services and involved stretching, strengthening and balance exercises for everyone to work on. It's nice because he can work on them at home when it's not great to walk outside, and it's helped his walking a great deal.
That certainly sounds the sort of thing I need. I have in the past attended various Pilates classes but for one reason or another (e.g. too far away or not well organised with the teacher having to use a microphone to make herself heard above the music! ) I didn't continue with the classes. There was a wonderful Tai chi class I went to for years in Scotland but after moving south I've not found anything like it here. Thank you so much for replying.
I would have a word with your GP, my Dad has just had a referral to a posture and stability class from his GP after a fall. I think the main thing is to ask so they know you want to keep moving and are looking for help. Walking when the weather gets better will really help as well. It gently builds so many myscles which will help to support your back and could elevate some pain.
Back on the saddle again
Back to the woods in the rain
🍏Day 16: P is for Positive 
