Getting fit when you are in your 60s

[Rumblestripe]

I'd agree with the advice to try Tai Chi, it is a fascinating discipline which can help with relaxation as well as core strength and flexibility. There are a huge range of forms including weapons (e.g. staff or sword) which add interest and you can even study the full martial art.Also consider Pilates which shares some core tenets with Tai Chi. Beyond that anything that encourages you to be active and to move without jarring the knee will help. Stand Up Paddle Boarding and Open Water swimming are a couple of alternatives to consider.

[dandarez]

272BHP said:

I would say that weight training is crucially important at all stages of life perhaps even more so as we move to 70 and beyond.

I predict that in 30 years time we are going to see some astonishingly fit 80 year olds. There are lots of 50 year olds who take their health, vitality and longevity very seriously indeed.

Looking around me today I think a lot of the now large numbers of morbidly obese (many who have not yet reached their 40s) will have little chance of getting there, let alone getting fit!

It's not just about being fit, it's having the mindset. Anything is possible, even without going to weight training or hard physical exercise. Simple routinely taken exercise and things such as the right food, walking or swimming, can keep you fit, healthy and aid longevity.

Do I have examples? Yes, this is a good one. George Corones. If you haven't heard of him he's a superb example.
He gave up swimming. Took it up again at the age of 80. Then... oh, just watch the vid!

https://www.youtube.com/watch?v=qgGTvTbqaKE

[Coolbanana]

WinstonWolf said:

I've got a knee that disagrees with you, cycling is far better for my injury than walking. Surely it's about what works best for the individual?

I agree with you - albeit cycling caused my own knee issues.

I damaged my knees cycle racing in my 20's. A Pro-Am 4 day Tour stuffed them in the end. I had 2 years off cycling altogether and was never the same when I got back into it and so by 30, I quit racing. Got fat and lazy in my 40's and then...took a Physiotherapists and my Cycle Coach best friend's advice, joined a gym to rebuild my leg muscles, focussing upon strengthening around my knees and to buy an eMTB.

As I posted on the other eBike thread, the combo has worked wonders, my knees have stopped hurting when I reach a certain level of walking, running or cycling and the eBike has helped me get fit while not putting too much pressure at first on my knees. The assist levels helped me build up fitness at a pace that didn't put too much pressure on my now 50 year old body that wasn't used to high levels of exercise any more and 4 months of 4-5 hour exercise days later, I am riding great, using the eMTB so that it is fun but also gives me a great workout by how I manage the assist levels, when I use them etc - my road cycling on my road bike has also come along nicely as a result and I am improving my overall fitness greatly. I've gone from a BMI (not a great measure, I know but gives an idea) of 30 down to 23.

I do agree that cycling can put less pressure on knees due to less impact stress but it can also be very harsh, if you are not spinning properly and pushing heavy gears too much - or just not set up properly on the bike. My knees went due to a combination of big gears/bad set up. Avoid those mistakes and cycling is a great way to get fit.

[popeyewhite]

WinstonWolf said:

I've got a knee that disagrees with you, cycling is far better for my injury than walking. Surely it's about what works best for the individual?

Cycling can certainly be easier on an injured knee because less weight goes through it and there's less impact. But if you want to build up that knee to normal functionality and the injury allows it, it'll need to bear weight... .

[WinstonWolf]

popeyewhite said:

WinstonWolf said:

I've got a knee that disagrees with you, cycling is far better for my injury than walking. Surely it's about what works best for the individual?

Cycling can certainly be easier on an injured knee because less weight goes through it and there's less impact. But if you want to build up that knee to normal functionality and the injury allows it, it'll need to bear weight... .

Yeah, unfortunately mine doesn't, once I hit 15st I can tell I need to lose some weight. I was off the bike for a few months due to unrelated surgery and my knee went clunky and became stiff and sore. A few rides on the bike has really sorted it out

[popeyewhite]

WinstonWolf said:

popeyewhite said:

WinstonWolf said:

I've got a knee that disagrees with you, cycling is far better for my injury than walking. Surely it's about what works best for the individual?

Cycling can certainly be easier on an injured knee because less weight goes through it and there's less impact. But if you want to build up that knee to normal functionality and the injury allows it, it'll need to bear weight... .

Yeah, unfortunately mine doesn't, once I hit 15st I can tell I need to lose some weight. I was off the bike for a few months due to unrelated surgery and my knee went clunky and became stiff and sore. A few rides on the bike has really sorted it out

If it works for you that's great. I've done a bit of swimming in the past to ease a bad back. I couldn't run at all, the impact killed me. Even stepping down from a car...Swimming sorted me out in about four weeks. Got quite addicted to it in the end... .

[Hoofy]

WinstonWolf said:

I've got a knee that disagrees with you, cycling is far better for my injury than walking. Surely it's about what works best for the individual?

I'm glad it's the other way round for me. Not being able to walk without pain would be annoying. I keep gym cycling short for some light cardio and that seems safe for my knees.

[WinstonWolf]

popeyewhite said:

WinstonWolf said:

popeyewhite said:

WinstonWolf said:

I've got a knee that disagrees with you, cycling is far better for my injury than walking. Surely it's about what works best for the individual?

Cycling can certainly be easier on an injured knee because less weight goes through it and there's less impact. But if you want to build up that knee to normal functionality and the injury allows it, it'll need to bear weight... .

Yeah, unfortunately mine doesn't, once I hit 15st I can tell I need to lose some weight. I was off the bike for a few months due to unrelated surgery and my knee went clunky and became stiff and sore. A few rides on the bike has really sorted it out

If it works for you that's great. I've done a bit of swimming in the past to ease a bad back. I couldn't run at all, the impact killed me. Even stepping down from a car...Swimming sorted me out in about four weeks. Got quite addicted to it in the end... .

Swimming is brilliant for cardio, and having a knackered leg doesn't really slow you down in the pool. It's great for my competitive ego

I've had four ops in the last four years, the recovery means you're not allowed to exert in any way whatsoever (you even have to open your mouth to sneeze) and keep my ear bone dry for six weeks. It is definitely tougher to get your old fitness back each time as you get older

[popeyewhite]

WinstonWolf said:

Swimming is brilliant for cardio, and having a knackered leg doesn't really slow you down in the pool. It's great for my competitive ego

I've had four ops in the last four years, the recovery means you're not allowed to exert in any way whatsoever (you even have to open your mouth to sneeze) and keep my ear bone dry for six weeks. It is definitely tougher to get your old fitness back each time as you get older

I've had a couple of hospital visits myself, and am no *cough* spring chicken. It definitely gets harder and I've had to lower my fitness expectations somewhat - especially the cardio. Weight training is back to normal though. In fact the rest while treatment was ongoing has actually improved my lifting. Every cloud! You just have to keep at it and try and be sensible I've found. Problem is that's not really my nature

[WinstonWolf]

popeyewhite said:

WinstonWolf said:

Swimming is brilliant for cardio, and having a knackered leg doesn't really slow you down in the pool. It's great for my competitive ego

I've had four ops in the last four years, the recovery means you're not allowed to exert in any way whatsoever (you even have to open your mouth to sneeze) and keep my ear bone dry for six weeks. It is definitely tougher to get your old fitness back each time as you get older

I've had a couple of hospital visits myself, and am no *cough* spring chicken. It definitely gets harder and I've had to lower my fitness expectations somewhat - especially the cardio. Weight training is back to normal though. In fact the rest while treatment was ongoing has actually improved my lifting. Every cloud! You just have to keep at it and try and be sensible I've found. Problem is that's not really my nature

Yeah, when I've been allowed time to get back to my *normal* fitness I have to warn the anaesthetist as my resting HR is about 42, they're normally quite pleased for the warning

Nothing beats showing up blokes thirty years your junior in the gym

[Stephanie Plum]

in answer to the OP, I started with a PT two years ago (I'm in my mid 50s) - three times a week. In between I try and cycle, go for a run, walk everywhere I can and do some core stuff. I run my local parkrun once a month and help out the other times. I am just about to start a 6 week beginners running course at my local athletic club to try and pick up some technique pointers. Next weekend I have entered my first ever 10km trail run.

So it's a nice mix of strength, aerobic and resistance work for me and it works - I feel fitter and better than I have for a long time. I have slowly bought bits of equipment - the main purchase was a s/h Concept 2 rowing machine which is great for wet days and also building it into circuits. Plus some dumbbells, kettle bells, yoga mat, a skipping rope (good for a short intense session), a TRX resistance trainer, a bosu and a gym ball.

I try and run once a week with a friend which makes the time pass much quicker I find! I prefer to run off road - easier on the joints and more interesting running through the Surrey Hills around where we live.

I would get some help first off whatever you decide to do so that you make sure you have the right technique which will help avoid injuries. And if you can do things with someone else or in a small group it can be a lot more fun and you are more likely to keep it up. Parkrun is terrific for the sociability side, and through that you'll find local clubs, whether they be running, cycling, swimming etc so you can work out what you like best.

Good luck