What other fitness should I do?

[Anonymous]

I’m 56 years old, in decent shape, but not super fit. In general I feel like I could be healthier, and I am nervous about aging. I welcome advice.

I eat pretty well. I could probably lose 15 pounds safely, and I def carry weight in my belly (always did, then menopause made it worse). I have a messed up shoulder from a long ago rotator cuff injury, and a bad tendency to have my back seize up. A lot of core-heavy workouts *really* bother my back. Have bat wings, which I don’t love, but I try not to focus too much on what’s “wrong”.

My routine:

- I walk or walk/jog at least 3-4 miles/day every weekday (usually 2 miles in am, another 1-2 in evening). Sometimes longer, but most days I don’t have time for more.

- In the warm weather I often hike on weekends. 3-5 miles is normal, occasionally it’s more like 7-9.

- I go to a yoga studio 2-3x a week. Usually a gentle flow because I am afraid of aggravating my back.

If I could add one thing to my exercise routine to make me healthier now and keep me healthier in as I continue to age, what would you recommend? More/harder yoga? Weight training? I could spend a little money — an unfancy gym, for example. Not regular personal trainer money.

Thanks for any advice.

[Anonymous]

I know you just said no personal trainer, but that’s what I’d recommend - a really well qualified one to help design a lifting/flexibility program that doesn’t aggravate your back.

[Anonymous]

Weight training, no question.

[Anonymous]

Definitely lifting weights. I agree with the earlier poster concerning a trainer. If money allows there are plenty of sports oriented PT practices in the area that would work well for what you are seeking.

[Anonymous]

Anonymous wrote:Weight training, no question.

This and the other posters who suggested weights and if you are a newbie having someone for at least a few sessions teach you proper form for various exercises.

Forget about hiring a trainer for a "routine" just learn proper form for various machines and weight exercises, then do what you like after learning that.

[Anonymous]

Hands down, you need strength training NOW. I wouldn’t delay. Second the advice to work with a trainer to avoid further injury. You should also eat protein, more than you think you need.

[Anonymous]

What about “group training”? A lot of strength gym have small group classes, you can splurge for a few month to learn the ropes.

[Anonymous]

Can you start in a sitting criss cross position and stand up without using your hands? Test if longevity!

[Anonymous]

OP here. A DCUM consensus! Strength training it is. I appreciate everyone’s willingness to read and comment. Thank you.

I found trainer who does individual sessions and group classes, including online options, I already booked my first private consultation. A little expensive but a handful of private sessions won’t break the bank, which will hopefully help me figure out how to do it without injuring myself. Then maybe I can move toward group classes.

I’ll admit I’m nervous, but I have taken action! Very grateful to you all.

[Anonymous]

I would do strenghening exercises. I started a year ago and see the huge difference. I am similar to you. Used to run 5-6 times a week and thought I was fit. Now my core and muscles have gotten a lot better. Everyday I can see a difference. Look into gyms with class like F45. It’s totally worth it

[Anonymous]

Anonymous wrote:OP here. A DCUM consensus! Strength training it is. I appreciate everyone’s willingness to read and comment. Thank you.

I found trainer who does individual sessions and group classes, including online options, I already booked my first private consultation. A little expensive but a handful of private sessions won’t break the bank, which will hopefully help me figure out how to do it without injuring myself. Then maybe I can move toward group classes.

I’ll admit I’m nervous, but I have taken action! Very grateful to you all.

Just be sure they teach you more than try to do a routine.

Tell the trainer how to properly do some basic machines and exercises, and also how to start up any cardio machines you might like to try. Treadmill is a great way to warmup for 5 min before hitting the weights.

[Anonymous]

Anonymous wrote:Can you start in a sitting criss cross position and stand up without using your hands? Test if longevity!

Without hands, yes.
Without at least one knee, no.

(But I can do the old man test where I pick up and put on socks and shoes while always standing on just one leg!)

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP here. A DCUM consensus! Strength training it is. I appreciate everyone’s willingness to read and comment. Thank you.

I found trainer who does individual sessions and group classes, including online options, I already booked my first private consultation. A little expensive but a handful of private sessions won’t break the bank, which will hopefully help me figure out how to do it without injuring myself. Then maybe I can move toward group classes.

I’ll admit I’m nervous, but I have taken action! Very grateful to you all.

Just be sure they teach you more than try to do a routine.

Tell the trainer how to properly do some basic machines and exercises, and also how to start up any cardio machines you might like to try. Treadmill is a great way to warmup for 5 min before hitting the weights.

Thanks — so basically training me to use the right form on gym machines and free weights?

[Anonymous]

I'm also 56 and realize that I need the group fitness aspect to my weight training. It supercharges me to push myself much more than I would if I worked out on my own (and in my 20s/30s, I was a die-hard home exerciser with the Firm and other dvds)

I'm the strongest I've ever been and it is worth every cent.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here. A DCUM consensus! Strength training it is. I appreciate everyone’s willingness to read and comment. Thank you.

I found trainer who does individual sessions and group classes, including online options, I already booked my first private consultation. A little expensive but a handful of private sessions won’t break the bank, which will hopefully help me figure out how to do it without injuring myself. Then maybe I can move toward group classes.

I’ll admit I’m nervous, but I have taken action! Very grateful to you all.

Just be sure they teach you more than try to do a routine.

Tell the trainer how to properly do some basic machines and exercises, and also how to start up any cardio machines you might like to try. Treadmill is a great way to warmup for 5 min before hitting the weights.

Thanks — so basically training me to use the right form on gym machines and free weights?

Yes. Only rich people can afford to hire personal trainers to stand there and motivate them to do exercises everytime while the trainer watches and gabs with them.

Think of it like hiring a mechanic to teach you how to change oil, do tuneups, etc. and then once you learned how, you do all those things yourself without needing them anymore.