77 years old. Very fit active farmer. But the aches and pains! Important to keep muscles healthy by taking care of lymphatic system; keep well hydrated, plenty of water and salt., and a good sports massage once a month.
I'm an 80 year old healthy male and do not require any meds. Thanks to all the contributors to my beautiful gene Bank. I suffered with terrible leg pain and stiffness , of course getting worse as the birthdays accumulate. Another substack author, Jane333 , help me greatly reduce the pain by increasing my Celtic Sea salt intake... And my cardiologist approves!
The salt has totally eliminated my atrial fibrillation and 90% of my dry eye syndrome following double cataract surgery 2 years ago is history.
What I found next was something called block therapy... Blocktherapy.com
Every muscle group in our body is encased in a net called fascia. Helps hold us all together, but as we age it stiffens and doesn't want to allow the muscles to stretch underneath it and this is my case. It's a paid program but you can get a $10 starter package to see what it's about. That was enough to convince me to sign up for another 4 months. (I'm a woodworker so I fashioned my own blocks.) Once I get over most of the pain incurred in the healing, I will go back to adding in strength training. The block therapy alone also increases strength. Enjoy the ride folks!
Thank you for this article. I am 53 and I started with a local gym for resistance training in January three times a week and it’s been transformative. I was shocked how weak I had let myself become. And I was always a very strong person. But I see muscles now, my posture is excellent or at least much improved . I have a three story house and I am bounding up and down the stairs cleaning whereas before it was a chore and took twice as long. And after the workout, I feel so oxygenated!
I gained so much strength from band/free weights for just 30 min twice a week. Also notched up my aerobic activity. These additions definitely enhanced my yoga practice, and allowed me to move to advanced levels. I will be 70 next month.
Great reminders to keep moving and add weight training to my routine. Right now I do a swim HITT class 5 days a week and I play pickle ball 5 days a week using both hands to hit the ball with by changing racket hands.
Find a CrossFit gym that welcomes seniors, attend regularly, understand that every movement can be scaled to any ability level. Started at 58, now 73, have had fun all the way.
What are your thoughts on attention to posture and walking energetically, taking stairs when possible, and building flexibility and balance into common movements. I am 68 yr old female skier, paddler, gravel rider, and hiker. I watch how people move and notice a steep drop off of vigor in folks over 50. My 86 yr old MIL is in Assisted Living and visits there are a reminder of what’s at stake. She decided at 80, that she was done moving her body and decided to take it easy. With 6 months, she lost her ability to live independently. Sarcopenia has whittled her down to 110# and bent over a walker.
Thank you for your comment, Emma. You bring up important points and observations. I suspect there is an abundance of research that supports your observations that older people move less. My extensive research for my Our Aging Bodies series of articles revealed that intentional movement and resistance training every day is the most important action we can take to age well. Your MIL offers evidence of what can happen.
Thank you for the in-depth info and importance of muscles and strength. So important. And for the links, which I know I will use. Dr. Gabrielle Lyon's book "Forever Strong" is an additional resource on all things muscle.
77 years old. Very fit active farmer. But the aches and pains! Important to keep muscles healthy by taking care of lymphatic system; keep well hydrated, plenty of water and salt., and a good sports massage once a month.
I'm an 80 year old healthy male and do not require any meds. Thanks to all the contributors to my beautiful gene Bank. I suffered with terrible leg pain and stiffness , of course getting worse as the birthdays accumulate. Another substack author, Jane333 , help me greatly reduce the pain by increasing my Celtic Sea salt intake... And my cardiologist approves!
The salt has totally eliminated my atrial fibrillation and 90% of my dry eye syndrome following double cataract surgery 2 years ago is history.
What I found next was something called block therapy... Blocktherapy.com
Every muscle group in our body is encased in a net called fascia. Helps hold us all together, but as we age it stiffens and doesn't want to allow the muscles to stretch underneath it and this is my case. It's a paid program but you can get a $10 starter package to see what it's about. That was enough to convince me to sign up for another 4 months. (I'm a woodworker so I fashioned my own blocks.) Once I get over most of the pain incurred in the healing, I will go back to adding in strength training. The block therapy alone also increases strength. Enjoy the ride folks!
Thanks for this sub stack post.
very interesting! I will check out your sources. thanks for your comment.
A woman's uterus during labor is certainly a strong though it isn't a skeletal muscle.
I didn't state that it was skeletal. It says clearly that it is an abdominal muscle.
Thank you for this article. I am 53 and I started with a local gym for resistance training in January three times a week and it’s been transformative. I was shocked how weak I had let myself become. And I was always a very strong person. But I see muscles now, my posture is excellent or at least much improved . I have a three story house and I am bounding up and down the stairs cleaning whereas before it was a chore and took twice as long. And after the workout, I feel so oxygenated!
Here is rest of it. Stretching and lots on the bike. I read a book a while back Younger Next Year.
Just turned 72. I do resistance and more intense
I am 70 and started lifting the barbell. I feel much better and next week Im gonna start putting weights on it
Excellent article. Grow Young Fitness (no affiliation) is also an excellent and robustly varied program geared to seniors. It has helped me a lot.
I gained so much strength from band/free weights for just 30 min twice a week. Also notched up my aerobic activity. These additions definitely enhanced my yoga practice, and allowed me to move to advanced levels. I will be 70 next month.
Excellent article; thank you! As a mom who had twelve babies, I would like to point out that the uterine muscles do most of the work of childbirth.
Great reminders to keep moving and add weight training to my routine. Right now I do a swim HITT class 5 days a week and I play pickle ball 5 days a week using both hands to hit the ball with by changing racket hands.
This is really helpful and so clearly written. Thanks Sue! Although I’m doing a lot already, your words are the first to inspire me to do more
Find a CrossFit gym that welcomes seniors, attend regularly, understand that every movement can be scaled to any ability level. Started at 58, now 73, have had fun all the way.
I started CrossFit @ 61. I turned 68 today. It changed everything in my life for the better! And yes to scaling. Thanks for sharing Scott.
Good advice! I have read a lot about the benefits of Crossfit.
What are your thoughts on attention to posture and walking energetically, taking stairs when possible, and building flexibility and balance into common movements. I am 68 yr old female skier, paddler, gravel rider, and hiker. I watch how people move and notice a steep drop off of vigor in folks over 50. My 86 yr old MIL is in Assisted Living and visits there are a reminder of what’s at stake. She decided at 80, that she was done moving her body and decided to take it easy. With 6 months, she lost her ability to live independently. Sarcopenia has whittled her down to 110# and bent over a walker.
Thank you for your comment, Emma. You bring up important points and observations. I suspect there is an abundance of research that supports your observations that older people move less. My extensive research for my Our Aging Bodies series of articles revealed that intentional movement and resistance training every day is the most important action we can take to age well. Your MIL offers evidence of what can happen.
Excellent coverage of a critical health issue. 👏 Thanks Sue!
Thank you for the in-depth info and importance of muscles and strength. So important. And for the links, which I know I will use. Dr. Gabrielle Lyon's book "Forever Strong" is an additional resource on all things muscle.
I have started her book. Thanks much for your comment.