Any advice on getting stronger, less flabby and happier?

[GrowingVeg]

I have been thinking about strength training... A woman at work has been talking to me about it. Has anyone tried it? Last time I did a pilates class I cried at the lack of strength in my body... and it made me feel crappy for days... I'm not sure that I actually want to work out now that I have written this, but I would like to feel mentally and physically stronger than I do currently. So I'm wondering what other people do?

[Lalatoot]

I bought one of those fitness watches that counts steps and miles walked. I started walking and the watch gave me a way of measuring how far I could go on a walk and how active I had been throughout the day.

[GrowingVeg in reply to Lalatoot]

That sounds like a sensible plan.

[radd]

GrowingVeg,

With all the free online exercise & yoga classes during and post lockdown, it  offered huge opportunity for experimenting what I still enjoy & can accomplish. Now I go to physical classes again. Have some faith in your body.

[Happysmile]

i have found pilates to be invaluable over the years. If i stop it for a while, my muscle problems increase and it’s not till i start again, that they start improving. Finding a really knowledgeable pilates instructor would be my advice. I now try and do ten mins a day myself, at home (as well as once a week class, to make me commit) and add some low level weights for my arms and find it so much easier and more easy to motivate myself, than trying to do a whole session on line. Go for a beginners class and stick with it. You may be supprised how your body adjusts and builds strength too, albeit slowly. Walking has also helped me. Good luck and hope you find a class you enjoy.

[Hypopotamus]

After 70 years of ill-health, I took the plunge and went vegan this year. I feel better now than I did 30 years ago! I didn't really need to lose weight but I have gone down a size in jeans, and am getting slightly tired of people telling me how well I look.

[Hidden]

If you want to do yoga at home have a look for Yoga with Adrienna on YouTube. She's got tonnes of videos and loads of beginner ones.

DownDog is an app which I find great; you can pick and choose your session; the length, the focus (back, core, shoulders etc), the type (meditative or active etc).

[GrowingVeg]

Thank you everyone, for your encouragement. You have made me feel hopeful!

[fiftyone]

not sure if this is useful. I'm 78 and do a 20 minute exercise regime every morning. When I was in my 60s I started waking up with a stiff back. This annoyed me. After concocting a few simple exercises to strengthen and stretch muscles in arms, neck, back, legs, I have remained very supple, easily touch my toes,lol. Never an ache or pain in my limbs. (luckily i have no serious arthritis) Never wake up feeling stiff. I have slipped and fallen, just got up, no ill effects. Being so physically 'stable' has given me great confidence. I also swim and walk regularly but I think it is the concentrated exercise which has helped most.

[TiggerMe Ambassador]

I too was going to mention Yoga with Adrienna, though I have to say I committed to doing it everyday for a month and haven't done it since! Totally over it.... you need to be in the right head space so don't force it 🙏

I too find walking is the best start, it combines lots of stimulation too, whether it be the impromptu chats with random folk, wildlife encounters, cloud formations, scenery... much better than being trapped in a room with yourself.

I find I have a couple of regular (daily when possible) loops which I can then monitor my progress, increase my speed on good days or go steady on the droopy days... but generally just use it as mindful, de-stress, recharge and enormously enjoyable time... sometimes music and bad singing, sometimes a podcast... sometimes company (though I prefer not!) go with the flow

You'll find you are having a lovely time and the by product is physical and mental improvements and then you might fancy joining a class?

I think first and foremost keep it fun and good things will happen 🤸‍♀️🤟

I think fitness is a lot like weight loss it happens best when you are not thinking about it!

[csj113]

Do it!

I was an endurance runner then cyclist up to my late 40s but in recent years with approaching menopause and struggles with Ferritin levels have switched my focus to Pilates (I love this for core and pelvic floor strength) and weight training. Maintaining muscle is incredibly important as you age and decline in muscle is known to be largely responsible for midlife weight gain. I have an undetectable TSH but excellent bone density in spite of it, and it helped my case to stay on higher Levo dose.

My advice -

Get properly trained in lifting technique to avoid injury.

Eat enough to support muscle growth, especially protein but don’t be afraid of carbs either (the beauty of having muscle is you can eat - lots!).

If you are a woman, work up to lifting heavy - there is no such thing as ‘tone’ only muscle growth.

The buzz you get is tremendous 😊

[HandS]

The one key rule with any exercise regime is that you ENJOY it!! 😊. Personally I loathe Pilates, yoga, hot yoga, yoga hanging from ribbons - tried the lot and it’s all too slow and mind numbingly boring for me . I hate being indoors and because I have severe hearing loss I’m always guessing what instructors are saying - despite numerous attempts to explain I don’t hear well.

It doesn’t matter how you move but you’ll only stick to it if you enjoy it. I did enjoy weight training but dislike gyms. Try anything ! Line dancing, classes at local leisure centre ? stretch and tone - ladies gyms -have a go - and you will find something you enjoy .

I love the outdoors - a fresh air fiend as they say - so I stick to outdoors activities, whatever the weather. But that’s just me .

Good luck !

[Brightness14]

I started Yoga over forty years ago it's great for the body. I also have weights at home for my arms and bands too. Walking uphill is good for the heart, lungs and every part of the body. A little and often works wonders. Going to classes when unfit is not helpful.

[mstp]

My son is a personal trainer and he thinks as we get older it is essential that we do strength training.

[chrisbuy63]

exercise bike , treadmill, all can be done whilst listening to music or pocast or even watchin tv. I have mobility issues but it dies help if I walk and do excercise bike even a little, I feel I can get out of a chair easier. I also love swimming but don't go much usually only once a week or even a fornight in winter. Just find something you can do and enjoy and you will feel better gradually.

[Fruitandnutcase]

I’ve found exercise is what keeps me moving. I’ve got inflammatory arthritis and osteoporosis.

I’ve done Pilates for many years. In the past I’ve tried yoga but didn’t get on well with it. Pilates is my exercise.

I used to go to a gym but gave up after watching people not cleaning the machines properly after themselves, then along came covid so I won’t go back.

I did a course in nordic walking to get myself started and now I do that regularly as well as regular walking every day. I do one face to face Pilates session every week plus two online classes with the same teacher I’ve used for about 15 years.

If you do Pilates you need to be very careful about your choice of teacher, my teacher is a physio with special interest in osteoporotic clients, you also want to be in a very small class with lots of individual attention.

I’ve got a treadmill ‘to use in bad weather’ - well that’s the theory - but to be honest nothing beats walking outside and my Pilates sessions.

You’ll find the more regularly you exercise the stronger your body will get. It really will. Don’t do anything that causes pain though - our teachers motto is ‘if something hurts then don’t do it, even if I’ve told you to do it and even if it’s something you’ve done before - just don’t do it’.

[GrowingVeg]

Thank you all for sharing your experiences and routines. These are all great tips and I feel greatly encouraged to start something new!

[Digger0]

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