OT: Exercise program for the over-40 crowd.

Kismet

Kismet

Joined
Jan 30, 2002
Messages
7,269
New Years Exercise Routine

New exercise routine. If you're over 40, you might want to take it easy at first, then do it faster as you become more proficient. It may be too strenuous for some.

Always consult your doctor before starting any exercise program!

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That's enough for the first day. Great job.

Have some chocolate :D



Be well and safe.
 
Sweat is absolutely DRIPPING onto the keyboard. Think I'll have a beer.
 
Barb and me said we were gonna be more faithful about going to the health club this year.:rolleyes:
After a slow start we started back day before yesterday and I discovered that I have lost a lot of the ground that I had previously gained, but I'm 50 times better than when we started going in the first place.:cool:
Went back today in spite of stomach being upset and did a bit more than I did Wednesday.:D
I think they mistake I've made previously when we've started back after an extended absence is that I tried to go back to the same level I left at and wound up getting sick.:rolleyes:
This time I'm not gonna push it, just take my sweet ol' time and build up slowly like I did when we first started.
Doing so and starting from a level that is considerably more then the very beginning I figure that maybe in about 8-10 weeks I'll be back to where I was.
Walking at the zoo has been a huge help in maintaining what we had!:cool:

Kis's little exercise didn't bother me in the least!!!! :rolleyes: :p :D ;)
 
Yvsa, for us YOUNGER folks, walking and swimming are two of the best exercises. Hard to find a good place to swim within 30 miles of here, tho.
 
There are two gentlemen in their 50's and one in his 60's in my Muay Thai Kickboxing class.

Tough as nails folks, can easily swat most of the younger guys like myself around.
 
lcs37 said:
Yvsa, for us YOUNGER folks, walking and swimming are two of the best exercises. Hard to find a good place to swim within 30 miles of here, tho.
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lcs walking and swimming is also really the best we older folks can do as well.
What's really nice is that our health club has two pools. IIRC both are Olympic sized pools. but one is what they call a, "Therapy Pool" in that the Olympic size is there, just not the depth. The therapy pool is, again IIRC, 4'3" over the most of it with about 8' at one end being a tad less than 6 foot deep.
The head nurse of the Cardiac Rehab wanted to put me back in the therapy pool soon after I started Cardiac Rehab, but I resisted and kept at the exercises and came out of the slump that I was in.
At the time anytime I went just a little bit over my heart rate goal my blood pressure would shoot up sky high.:eek: :grumpy:

I was in the therapy pool program for a long time when I was in rehab for my back.
It's really a great deal and a great program!!!!:D
But when I was in for back rehab there were a bunch of old ladies, as well as a bunch of old men that came to the sessions just to shoot the bull.
It was hard, and frustrating, to try and move around them as they didn't pay attention to the instructor and they didn't care about what they were doing either, at least IMO.:(
I didn't need that kind of BS trying to do heart rehab, hell my b/p Would Have shot through the roof sure enough!!!!:rolleyes: :mad:

When I finished the Heart Rehab Program I had gone from 3 minutes at level one on the Nu-Step, a set down stair stepper, to 30 minutes at level seven!!!! And now I'm doing 15 minutes at level six and could do more, but just don't want to push it.
And I have permission to use my Rollator on the indoor track as long as I can handle it on the curves and that won't be a chore because the banked curves at the zoo are longer, And Steeper than the ones at the club.:D

We also have access to the dry and wet saunas, the Jaccuzi, both pools and of course to all the exercise equipement of which they have a lot and a lot of different kinds almost any time we want to go. :cool:
I'm of the opinion that the Siegfried's Health Club @ St John's Medical Center is the best in Tulsa.
It's spotlessly clean and well kept, all the fresh towels and washcloths you want or need, shampoo, soap, razors and after shave is provided on the men's side as well as secure lockers.
The only downside is that the parking somewhat sucks. There's not really enough parking for all the handicapped folks that go there.:rolleyes: :grumpy:
 
Reviewing my life, and the lives of quite a few others, I've found that I decide if I'm going to be alive.

Other than disease, and the occasion head-on collision with trucks, my decision, conscious or assumed, determines if I am going to pursue and continue exercise, emotional/psychological health, social interaction, what-have-you.

I know I am a control freak of sorts...self-control, not authority over others...so that may have a lot to do with it.

Early separation/pre-divorce, I came up with "If you can't control the situation, you CAN control your reaction to it."

Easier said than done.


Be well and safe.
 
My doctor said I will die if I don't do something to get in shape, so I finally got serious about it. Instead of just walking from the sofa to the refrigerator and back, I now force myself to take the long way around through the dining room.

The effort to go the added distance has already paid off as I found a neat tray in the dining room that lets me carry more food back to the sofa. I think the added effort of carrying the extra food will also help me get in shape.
 
I lift weights. I started about 3 years ago and was lucky enough to become a student of Stuart McRobert's books. I do an abbreviated workout with big excercises like deadlifts and dips. I only work out about 1 hour per week. I also do some running and a daily routine of stretches and so forth. I am in better shape than I ever have been. I am 44.

I love lifting weights. I love running too. It gives me a great feeling of satisfaction. I hate aerobics or anything involving machines. And I don't play competitive sports as I don't like them really.
 
lcs walking and swimming is also really the best we older folks can do as well. Yvsa

I call you my elder as I respect your experience and knowledge. Chronologically, I think I am a couple years older than you. 67, closer to 68 in May. See, that's also a sign of aging or sign of regression. Read a joke about that somewhere. I'm almost 18 or 16 or 21.
 
My doctor said I will die if I don't do something to get in shape, so I finally got serious about it.
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Ben?

I hate to be the one to break it to you, but even if you do get in shape...you're going to die.

Nice extension of your exercise program, however. Congratulations. :D
 
lcs37 said:
Yvsa "Us younger folks was in jest"
lcs walking and swimming is also really the best we older folks can do as well. Yvsa

I call you my elder as I respect your experience and knowledge. Chronologically, I think I am a couple years older than you. 67, closer to 68 in May.
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hehehehe, lcs, I always thought you were maybe in your late 40's, early 50's. But thank you anyway, sometimes we are the teacher and sometimes the student, no matter our ages.:D
 
On a serious note, my BP last check up read 160 over 100. IF this keeps us, Doc is putting me on some BP meds. I figure it's that I don't get any cardio vascular work any more- it's been a few months now since I cut wood for the stove. Is this it, or is my high bp an unrelated event?


munk
 
For the first time in four or five years (I don't remember exactly), I officially made the transition to light and limited duty a few days ago - blown out right knee. The doc gave me some spiel about some kind of something-something-syndrome that I didn't catch, but the gist of it was: take these pills, don't load the joint, we don't want to x-ray it just yet, and hopefully it'll be better in a month. I'd already mentioned that it had been bothering me for 5 months or so. Evidently that wasn't an issue. :rolleyes: :) Hey, he's the professional - I'll take my medicine and hope for the best. Honestly, I'm surprised my knees made it this far. I don't think he's dealt with many ordnance workers or shipboard fork truck drivers. ("Fork Truck Knee" may not be an actual medical condition, but it should be.)

That being said, I'll stick with clearing brush and doing pushups. My first thought was along military lines - if your equipment is kind of broken and the powers that be won't fix it, finish the job so that they'll have to. Then again, as the saying goes, "Be kind to your knees...you'll miss them when they're gone." The beer is upstairs in the refrigerator, which is more exercise than I can tolerate right now. Fortunately it's cold enough outside (and my neighbors are underaged) that I can set the case outside my door.
 
munk said:
On a serious note, my BP last check up read 160 over 100. IF this keeps us, Doc is putting me on some BP meds. I figure it's that I don't get any cardio vascular work any more- it's been a few months now since I cut wood for the stove. Is this it, or is my high bp an unrelated event?


munk
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Could be. Cardiovascular exercise will usually lower your BP. How is your sodium intake? Do you add salt to your food? Do you eat a lot of canned food or processed meats? Cheese? All these things are high in sodium. If you're trying to lower your BP, lowering sodium intake is a good place to start before medication. Try to limit to 2400 mg/day. Read labels--you'll be shocked at the amount of salt in things. Increasing calcium intake can also help--lowfat or nonfat yogurt is great for this, though I know you will call me a granola-eating tree-hugging liberal for even suggesting it ;) . If you are carrying a few extra pounds, shedding them will also potentially lower your BP. Stay on top of it, munk, and get it checked regularly.
 
munk said:
On a serious note, my BP last check up read 160 over 100.

IF this keeps us, Doc is putting me on some BP meds.

I figure it's that I don't get any cardio vascular work any more- it's been a few months now since I cut wood for the stove.

Is this it, or is my high bp an unrelated event?

munk
Click to expand...
Josh Feltman said:
Could be. Cardiovascular exercise will usually lower your BP.
How is your sodium intake? Do you add salt to your food? Do you eat a lot of canned food or processed meats?
Cheese? All these things are high in sodium. If you're trying to lower your BP, lowering sodium intake is a good place to start before medication.
Try to limit to 2400 mg/day. Read labels--you'll be shocked at the amount of salt in things. Increasing calcium intake can also help--lowfat or nonfat yogurt is great for this, though I know you will call me a granola-eating tree-hugging liberal for even suggesting it ;) .
If you are carrying a few extra pounds, shedding them will also potentially lower your BP.
Stay on top of it, munk, and get it checked regularly.
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Munk my friend, Josh is spot on here!
munk said:
my BP last check up read 160 over 100.
IF this keeps us, Doc is putting me on some BP meds.
Click to expand...
I'm assuming you meant to type "up" instead of "us?"
Munk I'm surprised the Dr hasn't already put you on b/p meds!!!! IIRC 139/89 is borderline high so your 160/100 puts you in the HIGH Category!
Depending on your other health factors your High BP could put you as a Prime Candidate for a Heart Attack or Stroke! :eek: :(

Please start right now with a lower salt regimen. You will be utterly surprised at the amount of salt in EVERYTHING!
Hell, I can hardly eat homemade chili made with store bought Chili Powder anymore because of the amount of salt in it! :eek:
And being lazy and using store bought canned Pinto Beans doesn't help matters any because of the amount of salt in them!!!!
And if you buy any "No Salt Added" canned goods you will think they're absolutely tasteless at first being used to all the salt used in canning!:rolleyes:

And if you start a Cardio Vascular Workout please start slow. Actually best done under a Dr's guidance!
For example my bp is up lately because it's been too cold to walk outside and we haven't been going to the club.
When I started both Wed and Fri my bp was around 148/80 and after 30 minutes of exercise it was down to around 128/75 both days!
The bp of 128/75 with a resting heart rate of around 70 has been my normal for a long time and when I was working out all the time a bp of 112/65 was more the norm!

IMO you need to do something and it needs to be done soon. An increased BP can bring on more heart related problems than the average person knows.
My mom had an enlarged heart and the old man probably did too, as do I.
Higher elevations can bring enlarged hearts as well as an increased lung capacity and I have both.
Hell of it is non of my Drs have ever discounted my theory and a couple have even said, "Could be, all things considered.":D
I jokingly say it's because of all the time in my younger years being spent at higher elevations, but I know it could also be attributed to my lazyness as well as my medical problems in general.;)
 
Excercise is fantastic for lowering BP I am sure. And...

...nothing lowers blood pressure in my experience as much as low carb diets. Carbs cause insulin response that raises BP. Try it for two weeks and see what happens. You have to make sure to drink lots of water and sometimes supplement with a bit of "no salt" for potassium as low carb diets are diuretic and will cause your body to lose electrolytes until it adapts. It may take several weeks.

Satori, sorry to hear about your knee!
 
Read the new NIH guidelines on diet. Moderate amounts of carbs are good for you. I love my carbs.
The key is a balanced diet.
I have restricted my salt intake for some time. Many soups have 1 gram of salt (1000 mg) in a cup. Some other processed foods are just as bad.
I don't add salt to anything, and have started to read labels. My concerns with salt came from ear problems at an earlier point, but ...
I have reduced my calorie intake &
exercise every other day for 30 min. I tried exercise every day, but couldn't deal with it,
And I eat more - more fruit, veggies, and much less meat.
The key to decent health is reduced calorie intake and exercise.

I'll probably get sick anyway, but I have lost weight this way. I feel better than when I had to carry an extra 20 lbs around.
 
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