Retirement Exercise Choices

Let me just be clear about this, I am by no means an expert on exercising and aging. I just know most seniors have put exercise into their lives. I do have a senior exercise program. I am not sure how this has happened because I am not one who truly cares about doing the right thing to stay healthy. I just like my exercise program. It has taught me commitment to something and I enjoy the structure. I believe it is because it is like a senior play date. My gym community is important to me. If we aren't going, we will let someone know. We always think if you don't show up it has to be because of illness or on a holiday. Lots have babysitting commitments with their grandchildren. We are in the age group, that if you aren't 10 minutes early you are late. That gives us lots of time to catch up on what has happened since we were together.  

A good majority of people that are retired are walkers. Many set their daily requirement at 10,000 steps. I have such respect for walkers, because I am not a walker. There are people who actually book holidays to go hiking, that is not a holiday in my world. Walkers have told me that their mind is calm when they walk, like a meditation. My mind is, "how much longer do I have to walk". 

In our 60s, both muscle building and walking are crucial, although they serve different functions. Weightlifting effectively fights the loss of muscle mass, and builds muscle, while walking excels at cardiovascular health and accessible fat burning. 

The thing for me is, I like to do strength training, I connect to it. Put me in a corner with a set of weights and I am in my happy place. I tolerate cardio, but it is no secret I really am not a fan. My cardiovascular system would probably like my attitude to change, but so far that hasn't happened. 

As we age, we become a bit like a china cup. Sarcopenia is the name for the natural age-related loss of muscle mass and strength. It accelerates after the age of 60. It only makes sense that weightlifting is effective in preserving and building muscle mass. Walking excels at cardiovascular health improvement and fat loss in a low-impact way. 

So far what you have read, you already knew. So here are some other facts that you might not know. 

Weight training:

1. Muscle tissue burns more calories at rest than fat tissue. Fat tissue is stubborn; it hangs on in all situations. Apparently, resistance training helps improve a resting metabolic rate, which the older we get, the slower it gets.  

2. Maintaining strength as we age is key to what we do in a day. Climbing stairs, carrying groceries, simple acts of getting up off the floor and most importantly maintaining balance. Squats build leg muscles, the same ones used to get off a chair and toilet. Preventative for leading cause of injuries - falls. 

3. Weightlifting has been known to strengthen bones. It is a simple process: when muscles pull against bones during training, they create stress that stimulates bone grown. Research shows that weight training slightly surpasses walking in preserving bone density, particularly in the spine and hip. 

Walking:

1. Effectively reduces overall and visceral fat. Walking may fall short on building muscle mass, but it excels at burning fat especially the visceral fat around the internal organs. Visceral fat is linked to inflammation, insulin resistance and increased disease risk. 

2. Walking provides powerful cardiovascular benefits that support longevity and quality of life. Every step that is taken strengthens your heart, improves blood circulation and enhances lung capacity. For seniors, walking and improving cardiovascular system means more energy throughout the day and less fatigue. It helps to regulate blood pressure and improves cholesterol and other heart disease issues. 

3. One of walking's greatest advantages is its accessibility and safety. Walking is gentle on the body. The universal exercise is what I call it. 

Points to ponder: 

1. Recovery time. Walking requires no recovery time. Weightlifting requires structured recovery periods and is very important in a senior program. Seniors should allow at least 48 hours between strength training sessions that target the same muscle group. One of my favorite parts of going to the gym is the "rest" time. The trainers are just that "trained" in how to implement rest into the routine, so we have proper recovery times. For example: if we are lifting, we will have a 2-minute time period to lift 8 times, then rest. Also, known as visiting time. When the trainers are instructing us in our "endurance" portion, all I want to hear is "and you will rest for .....". Seriously, I pay money to focus on rest!!! 

2. The adage, "no pain, no gain" does not apply to seniors. You should respect pain as a warning signal. 

3. Seniors need more protein than younger adults to preserve muscle. A quick conversion is you need 1 gm of protein for every pound of your ideal weight. A half of beef wouldn't last very long at that rate. Beef and pork are not the preferred protein, chicken, fish, or eggs are. Some people get their protein from legumes, tofu and quinoa. I do like protein shakes which will have 30 gms and I have found a protein bar with 22 gms. They serve as dual purposes I think I am drinking a milk shake and eating a chocolate bar. 

4. Hydration. The general guideline is 6-8 cups a day. As we age the sensation of thirst diminishes. Drinking from a cup with a straw for some reason makes it easier to drink more. 

5. Fruits and vegetables are antioxidants that help combat exercise-induced inflammation. Apparently, half your plate needs to be vegetables. I have a new routine, vegetable bowls. 

6.Healthy fats like olive oil and avocados support joint health. 

I am not sure why I thought I should write about exercise. A friend asked me this question: "how do you know if someone goes to CrossFit". The answer is, "because they tell you". That is true!!!! No one I know has been spared the fact that I go to CrossFit. I assured him I have to tell people because looking at me does not give it away. There are people that you look at and you know they work out. I am not that person, and perhaps I need to do it more than twice a week to be that person. It is also true of people that walk. By looking at them, you can't tell. When they move you can tell. Their step is sound and they are from point A to B in a second. 

I get the importance of working out. Some people set aside a time in the day to exercise, and they will move heaven and earth to make it happen. The very devotion I spoke about. Commitment to working out at home or going to a gym without a trainer is something I can't do. If I can't even get my runners on and go for a 20-minute walk, how on earth am I going to stay focused to exercise for an hour on my own. 

I am closing out this post with a simple fact, "150 minutes" of vigorous exercise/week will not only have the benefits I have shared but is known to prevent cancer relapse by 55 % and decrease the chances of getting Alzheimer's. By going to the gym on a regular basis, I have proved to myself that I can be devoted to something. I also feel accomplished, I don't feel guilty because I think I should move my body in some form of exercise. I am doing it.