Embracing Fitness After 55: A Personal Journey

Hey there, fellow Boomers and GOFs over 55! This is exactly how to start a Personal Journey for GOFs (Grumpy Old Farts!) and gain some fitness after 55. Whether you’re already in shape or just thinking about starting to get it together bod wise, this blog article is written with you in mind. I’m here to share some insights, tips, and a sprinkle of personal experience on staying fit and healthy as we navigate our well seasoned years.

Aerobics: Getting Off Your Dead Ass And Moving It

Let’s kick things off with aerobics. Let’s shake our booty. It is the best and easiest way to embrace fitness after 55. That’s anything that makes the heart pump and makes sure we all feel our age, one hot breath at a time. It has boosted my mood, making me even grumpier!! Whether it’s brisk walking, cycling, or dancing, find an activity you can tolerate.

I chose walking. There is no equipment to buy or store. You can do it anytime, just about any place, even in the backyard. Aim for at least 150 minutes of moderate-intensity aerobic activity per week. 150 minutes is 2.5 hours a week, or only 20 minutes a day. So far, I’m good for about half that, every other day, maybe. The older you are, the longer it takes to get up to speed without pulling something. Things come up. It’s raining. It’s too hot or too cold. You know, life gets in the way. Do the best you can. Anything is an improvement on nothing.

Strength Training: Building the Foundation

Now, onto strength training – the secret sauce for maintaining muscle mass and bone density. Start with bodyweight exercises like squats and push-ups. Your body counts as weight, some of us more than others too. Get on a scale and check it out. Gradually incorporate light weights.

Strength training two or three times a week can work wonders for your overall health and vitality. When I first started out, after a serious health challenge, I used pint bottles of water for weights. Early on, I was not yet fully committed. I could barely do a pushup on my knees, and planks, forget about it! The first time I tried planks, I assumed the position for a few breaths and that was it. Now, I’m good for a minute and a half at a time. It didn’t come easy. Now I’m loud and proud about it.

I have now graduated to 15 pound dumbells. Don’t ask me how long that took and I will tell you no lies!! You may have read that old coots cannot build muscle mass, we are at the stage of life where it diminishes. The latest thoughts on that are different. It does not have to be. Building Muscles As You Age: How To Start, Health Benefits (zoe.com). It’s all part of embracing fitness after you’re over the 55 mark.

Muscle Elasticity: Stay Flexible, Stay Youthful

Muscle elasticity is often overlooked but crucial for preventing injuries and maintaining flexibility. Incorporate dynamic stretches into your routine – arm circles, leg swings, and gentle twists. I have found some of these cause my tired old bod residual pain the next day. If you find that too, stop doing the sucky ones and spare your bod.

Yoga is an adequate way to enhance muscle elasticity while promoting relaxation. Find a beginner-friendly class or follow online videos. I have been trying to relax, but to tell you the truth, I’m much more comfortable tense. Remember, flexibility is the key to a pain-free and agile body. It also is one of the ways I use to work on my balance. 10 Best Balance Exercises To Keep You Active and Mobile as You Age (msn.com). This is the perfect time to bring this up. Don’t do any exercises that HURT!! Be smart. There are some of these in the link that I can’t do. When and if you find ones that hurt, skip them. There are plenty enough of them to go around, next!

Speaking Of Yoga Yoga . . .

Speaking of yoga, let’s delve a bit deeper into this ancient practice. Yoga isn’t just about striking impressive poses; it’s about cultivating a mind-body connection. I’m not sure what that means, but it improves balance, reduces stress, and enhances overall well-being. Whether you’re a yoga novice or a seasoned practitioner, there’s a style for everyone.

I have become a fan. Maybe one day I will become a devotee. Incorporate yoga into your routine at least twice a week for a harmonious blend of physical and mental fitness. Lately, I do a bit more. I do about 6 yogs every day. I find it’s great for stretching muscles, tendons, and ligaments. They are incorporated into my cooldowns too.  There are lots of websites for any level of skill. You don’t have to become some kind of Swami to benefit from Yoga. The 20 Minute Yoga Routine Every Beginner Needs + Free PDF – Yoga Rove They have strange names for the exercises, It’s very 60’s and flower power.

Avoiding Age-Related Injuries: Listen to Your Body

One of the most crucial aspects of fitness after 55 is injury prevention. Listen to your body – see how it feels. it’s your best fitness guide. If something doesn’t feel right, modify the exercise, or better yet, don’t do it. Warm up thoroughly before each session, and don’t forget to cool down. Consider low-impact alternatives for high-impact exercises to protect your joints. Instead of doing Jumping Jacks, I do what I call, Slide Jacks. Just slide left to right or kick up each leg as you raise and lower your arms. Don’t just lift your arms over your head either, STREACH IT OUT!!

Remember, the goal is to stay active, not to push yourself to the point of injury. Sometimes pain does not show up until the next day. It can sometimes be challenging to know what exactly caused it. I tend to do exercises in groups. One day I do upper bod, the following day I work the lower body, you know, hips legs, and such. I also set aside a day for core and ab work. That core and ab work will make you sleep on your own side of the bed! Again, start out slow. It’s okay to do a set of three reps with a new exercise on the first day or two. Building up slowly from there is mo’ bedda’. Setbacks from overdoing it are not worth it.

Varying Routines: Outsmarting Muscle Memory

Muscle memory is a double-edged sword. While it helps us perform repetitive tasks effortlessly, it can also lead to plateaus in our fitness journey. Keep things interesting by varying your routines. Swap out exercises, change the order of your workout, or explore new activities. Your body needs a challenge, and mixing things up keeps those muscles guessing. I do my routines in groups of three. It’s because I can still remember three different ones at a time. I do a weightlifting routine horizontally. Currently, I do a series of nine different ones in groups of three. I started out with three. Once I remembered them, I added three more. I outsmart my muscles by varying the amount of weight and the number of reps. I may do fifteen reps with fifteen pounders. Next time I will do two sets of ten reps with ten pounders.

Duration Limits: Finding the Sweet Spot

As we age, our bodies may need a bit more time to recover. Pay attention to how your body responds to exercise, and adjust your duration accordingly. Shorter, more frequent sessions can be just as effective as longer workouts. Pay attention to your energy levels and don’t hesitate to take a day off if needed. Remember, it’s about consistency, not pushing yourself to the brink. You’re not 19 anymore. The adage of ‘No pain, no gain’ does NOT apply to GOF’s.

Tailoring Fitness to Different Age Groups

The needs of individuals aged 55 to 85 can vary widely. While some may have the energy and stamina for more intense workouts, others may prefer gentler activities. Tailor your fitness routine to your own capabilities and preferences, but do something. The goal is to get it done. Don’t compare yourself to others. Compare yourself to you two weeks ago.

Wrapping things up; getting fit after 55 is a personal choice that should be filled with a variety of facets. Plug into the different facets of fitness – aerobics, strength training, muscle elasticity, and yoga – to create a well-rounded routine. Listen to your body, outsmart muscle memory, and surprise yourself with the incredible resilience of your body and mind. Here’s to an active life beyond 55! And remember this: If you can move one finger, you can work out! Work it to the bone! Stay tuned for more in depth posts about my personal adventures in staying fit and my challenges.