CHANGING ROOM CHAT...January. Week 1. Age is an issue of mind over matter...

[Oldfloss]

...If you don't mind, it doesn't matter.

Hello folks... here I am popping in to the changing room for a quick visit. We have some comfy seats and some refreshing healthy drinks.

The festivities for many are over, back to work and back to maybe, getting in some kind of exercise routine after a bit of time out

I am hoping everyone's celebrations, (or simply time out), were exactly what they would have wished!

Our family hold the traditions of this time of the year close... and we shall finish our Winterval festivities on Twelfth Night. A simple supper and a twelfth night cake...made to a French recipe

Now... what about moving forward into this new year... ? Have we, any of us had some time out...to enjoy the season? I have read a fair few posts about food... and overeating... or rather eating maybe one or two more snacks than usual.

The rich food, the late nights, travelling around. Less time to exercise, and the general excitement of it all, may have taken their toll.

So...What next?

Well, as every... we start with being kind to ourselves Positivity, not negativity...

You had time out, you ate and drank well, you eased up on the exercise and you had fun . .. and that is just fine. Do not feel guilty, do not berate yourself... take those good vibes from that time with you as you move onward into a new year of fitness

Okay... ramble over and on we go...

I have been thinking ! Always worrying... especially for my husband!

This time on the year, we see a lot of folk thinking of making a start in getting fit... and I am, on the forums right now, reading a fair few posts form new forum friends who are , in the slightly mire seasoned section of our community...i.e. They are older than 65...

The posts often reflect concerns, about their age and the sensibleness ( is that a word), of what they are undertaking; particularly if they have never done the exercise, or any significant exercising previously.

I am 74 in April... I started my chosen, main exercise , running , eight years ago at the age of 65, so I feel I can say some things from experience

Age and ageing gets a lot of bad press... and it can be a tad annoying... Getting written off, because you are past a certain age is demeaning and unnecessary. Many of us here could knock spots of some of the folk who may level criticism at us.

So... in this chat I shall be rambling on about exercise, specifically designed for but not totally exclusively for, what is laughingly termed as, Seniors !

Age really is... just a number... might be a big one... but just a number.

I am not going to put out loads and loads of links...just point you in the right direction!

There are loads and loads of exercises out there for us... and some rightly so, more sensitive to those of us who may have creaky limbs!

The NHS as you would expect... has a lot.

nhs.uk/live-well/exercise/e...

There are of course many different ones for runners... !

Yoga too... very popular with many...Pilates also..

Yoga with Adriene... she has a wealth of very gentle and relaxing exercises.. e.g. Yoga for Seniors. Slow and Gentle...

Worth taking a look around...

Lots of seated exercise, it that is what you feel is for you..

The Tibetan rites... put out for us by  CBDB , has a seated version!

Body fit by Amy... also, some low impact, exercises and again seated and gentle ones to suit all levels.

Just type in, low impact or seated! I use them a lot as part of my routine! Just scroll around. !

Okay... Tai Chi... absolutely great for the more seasoned of us. Tai Chi is one of the best known martial arts of the from ancient China

Great on some many levels... balance and muscle building Yep!

As AGE UK tells us...

"It helps strengthen muscles, bones, heart and mind with the positive energy that surrounds the body. Benefits include improved balance, flexibility and general mobility, as well as a reduction in stress levels. The focus on breathing can boost both physical and mental well-being “.

That sounds just about perfect! There are a lot of classes online and I have just found one, only 12 miles away from me! Be afraid, very afraid!

Walking... yes... absolutely blooming marvellous... whatever age you are !

For me..

It is all about regular exercise... a good habit... even when I feel , less than on par, mentally or physically. It is all about doing what I am able to and doing what I enjoy.

Sometimes... I may need help and support with this. I am not afraid to ask for it. Right now, I am looking at the possibility of working with a personal trainer at my local gym... I need some help to build my muscles and muscle tone... what I am doing is not enough... so I need to work with guidance and with someone who knows what they are doing.

Thanks to  PeggySusi , for reminding me to mention, weight training, too, in this post. weight training, she is quite right, will be an important part of my personal training programme. I have my own collection of hand weights at home, but the equipment at the gym, will be hugely different. Hence the need for guidance.

Some folk of a similar age to me might shy away from this...( I am a tad nervous), but for me... it is just the next obvious step

So.... anyone here want to share some ideas.

Have any of you of a certain age, got your own routines ? Do you feel intimidated or overwhelmed by some of the exercises you come across ?

It would be great if you could do that

Looking forward to welcoming you .

Oldfloss x

[ToothPickJafah 30D Graduate]

Hello Oldfloss, it’s me! Popping in to say hello!

Is that you in the photo?? If so, then that’s impressive!

I think your decision to possibly go with a personal trainer at the gym is a brilliant one, you will be well guided. They know what they’re doing and will be able to recommend and help you achieve your goals.

I have a form from nurse at health centre to sign up for an 8 week gym program that’s free so I’ll be doing that soon.

I used to be intimidated by some of the exercises I looked up, but since I started c25k last June I started looking for more challenges and now I’m thirsty for lots of different exercises!

I’m starting my North Coast 500 mile virtual walking challenge tomorrow and aiming to restart c25k on Monday…lots to look forward to and keep me busy! Here’s to a fitter and healthier 2024!!

Thank you for a wonderful post and much love to you and MrOF 🥰🖤

[Oldfloss Administrator in reply to ToothPickJafah]

Hello ! Yes.. that is me... a year or so ago to be fair and I have some really impressive ones from when Mr OF and I climbed regularly...Ha ha!

A free gym programme ! Wow... that sounds useful...what are you going to be focusing on, when you begin that?

Yes... some exercises do seem to be so complicated and convoluted... but if we find the right ones, they do become almost second nature and we know what to do to keep everything moving ! I have a twinge in my right knee this morning... started yesterday, and I know where I shall be looking to try to support that!

Your challenge sounds wonderful and I look very much to seeing you back in the froum when you begin C25K again!

Thanks you... and sending a huge hug x

[ToothPickJafah 30D Graduate in reply to Oldfloss]

I would love to see more of your climbing photos! I had a go at some indoor climbing a couple of years ago and really liked it.

Once I sign up for the gym program, I’ll mainly be focusing on weight loss and strength work with weights. I’d like to see if I can get more dietary advice and I’m wanting to use the machines like leg press, squat rack and cable machines. I want to build more upper body strength and also work on my core. I used to go to a gym regularly before I got diagnosed but never used the machines, it was always free weights I did and also weekly classes like Zumba, body combat and I also used to go to martial arts classes.

But for now, building strength and losing weight are my 2 main goals.

I’m just about to go for a walk, bowel issues this morning have kept me indoors so fingers crossed they behave now!!

I’m excited to start posting in c25k forum again! Won’t be long now! 🥰 x

[Gthants Graduate]

I think one of the things I need to do most is sort out the folders on my Mac desktop! I have Mindful, Exercise, & Recovery tabs. Each of those has links, but all also have sub-folders. I'm a bit overwhelmed with the exercises etc that I have saved. I want to find a way to do something at the start of every day and then bits to do during the day, with some variety thrown into the mix.

I do tend to look at something, start it, and then think, "nah, I'll do my tied and trusted exercises".

That's great, but I want to aim at different muscle groups and mix up the stretches with strength exercises.

Plenty of food for thought!

[Oldfloss Administrator in reply to Gthants]

Hello... I seem to remember you saying you were going to do this a few weeks ago? Sort out your folders?

I have regular morning routines which can be done, probably even before a working day. The 10 to 15 minute wake up, ( YWA) before I even get out if bed... and the teeth cleaning squats and ankle raises...

Just sort into a top to toe format... ? It wont take long and will be so worth it... Putting your regular ones first and adding just one or two others to start with?

Thanks for this x

[CBDB Administrator Graduate Gold]

Fab post. Have I got any routines? I feel I’ve had to adapt considerably to my health condition, so have made much use of the phrase “Find what feels good”.

I think I often feel that my metabolic-related health condition (Hashimotos) makes it more difficult to trust in the advice of general health or fitness practitioners who may not be knowledgeable about my particular condition. What helps me more, I feel, is hearing from others who have similar or the same challenges to me, but this can be so specific that even GPs will have problems keeping up with the newest insights to specific conditions.

This is where the Health Unlocked community really comes to the fore and when I need specific information about my condition, I find the right forum and either ask there or get links to the newest research.

And although I may not follow in the footsteps of other sufferers (we are all so different), it informs the decisions I might make in relation to my health journey.

So I am gingerly exploring incrementally various options of what my body is capable of and what my limitations are.

It’s a long game. A long journey that needs a lot of patience, but I’ve already come a long way by slowly moving forward on that fitness and health journey.

[Oldfloss Administrator in reply to CBDB]

Thank you for this... it is incredibly useful for folk to read. You are clearly in control of the way you handle your own health problems.

Things move so quickly, that even the most experienced and conscientious, GP must find it hard to keep abreast of the times. I have found this out, so many times over the last few months with Mr OF...!

Listening to your body, as you say is so right.... and you know exactly what feels right !

Thank you x

[skysue16]

Hi OF

Thanks for a thought provoking post, as always 😊👍

I get a bit overwhelmed by all the choices! In the past I have used You Tube videos but overdone it and ended up with straining muscles!! I like the idea of someone assessing and then recommending suitable exercises. I am still powering on with daily squats which seems to have become a routine, now I need to add arm exercises.

[Oldfloss Administrator in reply to skysue16]

Hello... Yes, it can be quite daunting, particularly knowing just how much effort we need to put in. Often we overstrain without realising it, until the twinges start!

I really need to have guidance with my next moves... i have no experience of a gym at all. Then need for safe progress will be essential... what Mr OF would do if I was incapacitated, I do not know!

There are some lovely simple and short exercises in Bodyfit by Amy... really good. and they do impact!

Thank you for calling in! x

[PeggySusi]

I’ve been giving a lot of thought to this in the last few years.. trying to find the most useful, as well as the most enjoyable exercise, that I can do regularly, within the constraints of available time, money, and energy, as well as a variety of health issues. Migraine is by far my worst problem, and so unpredictable that I find it unwise to get into a routine by booking anything long term. Having said that, I have just paid for a 12 week online course to trial a variety of exercise routines for amputees via the Limbpower charity. They do online courses/routines covering all the areas you mention.. some I have tried before. It starts next week, so I will let you know how it goes.

Meanwhile, I agree with you about walking, for me, with the dog, it will continue to provide fresh air and enjoyment even in bad weather. I also hope to make it to the swimming pool more this year - I only managed about half a dozen swims in 2023.😩

The one thing not really mentioned in your post is weight training. I imagine that will be an important part of your personal training programme. I plan to investigate it at my local gym after my online course has finished, to combat osteopenia and hopefully prevent it developing into osteoporosis. I realise that opens up a whole new topic covering the menopause, hrt etc. Definitely something that the female members of this forum need to delve into.. ideally before they reach “a certain age” ! Anyone who hasn’t given this any thought might like to look at menopause_doctor Dr Louise Newson on Instagram.

[Oldfloss Administrator in reply to PeggySusi]

Good morning you x

This is extremely interesting and I feel, very useful ... and folk are going to glean a lot of useful information from this. I think MissUnderstanding will find the migraine references useful ?

You are quite right... my PT sessions will be using weight training a fair bit. I shall add that to my post, thank you! The links with ageing and the menopause will bear more reading, I feel sure.

Well done you on your walking too... and maybe some more swims will be possible as the year goes on... ! I too. am getting use of the pool with the package I am getting at the gym. I never thought I would avail myself of the facilities, but every thing I can do to stay strong ... I will try!

Thank you again for this! x

[ToothPickJafah 30D Graduate in reply to PeggySusi]

Hi Sue! I’m with you on the menopause issue! After being forced into early menopause at the old age of 35 🙈 I’ve been on HRT ever since I finished treatment and there was a 3 month period where I was off them due to being prescribed the wrong ones after an error in my medical notes. During that time I really felt the ache in my bones, especially my lower back, hips, knees and ankles.

I started using light weights after speaking with oncologist who told me to speak with GP and as soon as I was able and felt strong enough I started at home. Since I started running and added in loads of extra strength and flex work, I’ve noticed a difference in my flexibility and mobility.

Nurse said this year at my next checkup I’ll be getting a bone density scan to see if I’m being affected by osteoporosis.

[PeggySusi in reply to ToothPickJafah]

Hi Maz! Menopause at 35 must have been a very tough call for so many reasons on top of the treatment.. I’m glad you got the right hrt in the end. You’ve obviously worked really hard to get where you are.. you seem to have unstoppable energy now, but I’m sure that hasn’t always been the case.. It does seem like your efforts are paying off. Hopefully your Dexa scan will confirm that the combination of hrt and exercise is protecting your bones.🤞

We are all stuck with the state of research in medicine whatever our age, and sometimes it works in our favour and sometimes not! My oldest sister, now 80 reached the age of menopause and got hrt no problem.. by the time I got there hrt was refused as it was thought to cause all sorts of issues, but now the newest research says it prevents those issues..🤷🏻‍♀️ Apparently the jury is still out on its impact on Alzheimer’s/dementia.. maybe there will be more certainty soon.

[ToothPickJafah 30D Graduate in reply to PeggySusi]

Thank you Sue! I start to crash and burn around 6pm, sometimes earlier if if I’ve had an early start! But it’s so much better than before, I’ve worked my way up from just about managing to walk to toilet or kitchen and back…it’s the small victories that count!

Yeah, I got conflicting advice about starting HRT too, but oncologist said because I was young it was best to start it straight away rather than wait till later on. I was terrified of getting side effects from treatment, once they manifested I almost gave up…at one point I’d convinced myself that I wouldn’t live past 50 🙈 morbid, I know! But now! Now I feel like I could live past 80…touch wood! 😉

For the first 3 years I was getting regular checkups with GP every 3 months then that changed to every 6 months till my 5 years was up and I was out of the ‘danger zone’ for the cancer returning. Now it’s yearly checkups with the practice nurse.

I feel healthier and fitter now than ever before! Starting running and everything that followed really has changed my life, for the better!

[Gwenllian1]

This is really interesting. Thank you for pulling it all together. I'm really trying to do a lot more at the moment. My fittest friends ( he 72, she 67) do two to three hours of exercise every day, some of it cycling, walking or gardening but they are always on the move. I'm not going to manage as much as that but I've decided to do the new NRC 10k programme, Pilates or yoga every day ( currently doing YWA) and some weights three times a week. Weights are so important as we age and it's not something I've done before. Today the sun is shining and husband and I are going for a walk later. Now I must get up from my very indulgent lie in and do my yoga! I am sort of trying to make moving more just what I do rather than exercise being something extra to schedule into my days. Not sure how I'll get on....

[Oldfloss Administrator in reply to Gwenllian1]

Hello and welcome...so much in your reply that many of can empathise with.We do forget how many of our daily activities count as exercise...but we do need other support.

I do 10 to 15 minutes Yoga exercise in bed..before I even get up...taken from one if YWA early gentle wake up sessions.

Yes. I have weights...but the gym sessions will be something else.

I feel that all we are able to do, is what we can..

Enjoy your lovely walk. Thank you so much for popping in! X

[MrBassmanjazz]

Hi. Yes, ageing is a drag, but it beats the alternative.

Yes to Tai Chi. I was attending a class and then Covid hit. The allotted time has been filled by running and swimming, but I usually do 10mins a day just to keep my hand in, (and all mentioned above).

I use This vid as a guide at the minute. youtu.be/RYzBbo0462s(Not working as expected?)

It just shows the movements. No background breathing, moving through your whole body, etc. It gets you moving and blood pumping in a gentle way.

[Oldfloss Administrator]

MrBassmanjazz Thank you so much for this and for the information! Very well done you!