Exercising over 50

[Anonymous]

I exercise pretty regularly (biking and running) and I have found since about 50 that recovery takes longer than it used to. Does anyone have advice on how to help muscle recovery when you are older. Do I just need to take more time off between exercise sessions?

[Anonymous]

Anonymous wrote:I exercise pretty regularly (biking and running) and I have found since about 50 that recovery takes longer than it used to. Does anyone have advice on how to help muscle recovery when you are older. Do I just need to take more time off between exercise sessions?

Yes, recovery will take longer; no way around it. So if you want to keep up same volume, mix in some easier workouts, or add different types of exercise - rowing, swimming, for example. But most important, make sure you do some weight training. Doesn't have to be barbells at the gym, plenty of bodyweight exercises that can be as intense as you want: https://www.strongerbyscience.com/no-gym/

[Anonymous]

Add in flexibility and strength training, give yourself more time between exercise sessions and adjust. I now run less, hike more and added in some biking and swimming and yoga. I can't do just one type of activity anymore - but mixing things up helps with allowing muscle groups to rest. But the best things I have really done for myself at this age are daily yoga and strength training.

[Anonymous]

I have added yoga stretches to my routine. Lengthening my body really feels good. I have found that with running, I feel more beat up. My body feels it more.

During this pandemic I am running less, walking more and biking more. I have then added weight/strength training and yoga stretches.

[Anonymous]

You can’t continue after 50 what you did when you were younger.

You won’t believe me. You will try. You will have an orthopedic on speed dial by 55.

Somebody will post that they are 70 and in better shape than 30 to encourage you.

Best wishes.

[Anonymous]

Thanks to all for the responses. I have done a little yoga since covid but will work more in along with the strength training. Yoga stretching feels great and showed me I need to work on flexibility.

[Anonymous]

I have found that daily foam rolling (or at least making sure to do it on workout days) has really helped. There are a lot of online videos if you don't know how/where to target. I have a smooth foam roller as well as a slightly more aggressive bumpy one that I use. Combined with spending a lot more time in yoga stretches/holds and pilates has really helped.

[Anonymous]

Anonymous wrote:I have found that daily foam rolling (or at least making sure to do it on workout days) has really helped. There are a lot of online videos if you don't know how/where to target. I have a smooth foam roller as well as a slightly more aggressive bumpy one that I use. Combined with spending a lot more time in yoga stretches/holds and pilates has really helped.

Definitely add rolling. I have had to slow down due to various injuries and ailments, but rolling on a regular basis makes a huge difference in how I feel every day.

[Anonymous]

Anonymous wrote:You can’t continue after 50 what you did when you were younger.

You won’t believe me. You will try. You will have an orthopedic on speed dial by 55.

Somebody will post that they are 70 and in better shape than 30 to encourage you.

Best wishes.

I'm crying because it is true.

[Anonymous]

Anonymous wrote:You can’t continue after 50 what you did when you were younger.

You won’t believe me. You will try. You will have an orthopedic on speed dial by 55.

Somebody will post that they are 70 and in better shape than 30 to encourage you.

Best wishes.

1000% spot on PP, and I really want to be friends with you!!

[Anonymous]

Anonymous wrote:

Anonymous wrote:You can’t continue after 50 what you did when you were younger.

You won’t believe me. You will try. You will have an orthopedic on speed dial by 55.

Somebody will post that they are 70 and in better shape than 30 to encourage you.

Best wishes.

I'm crying because it is true.

I'm 51. I definitely exercise as much, but not at the same intensity. I've been running for 27 years and I have to say, I know people peak later, but I run much slower now. Partly because if I run like I did 10/15 years ago, the recovery is a b!tch, and stuff hurts more. For me, just getting the mileage in is important. I also bike more. I used to swim 1 or 2 times a week, but with COVID, I don't have anywhere to swim. I live in DC and rec centers are closed.

[Anonymous]

I am 52 and doing online PE every day right now with my 12-year-old for school. The PE teacher gave us a bunch of YouTube workout videos to knock down one at a time. 15-45 minutes of crunches, burpees, push-ups, you name it. That has been a shock to the system.

Otherwise, I jog and walk the dog twice a day.

[Anonymous]

I got myself this: https://hyperice.com/hypervolt after a friend told me how much it helped him. I researched cheaper options but picked this one b/c I wanted something that would last. I don't run, but after biking my quads kill me and this thing rids me of all that pain in minutes.

Minutes! I had to say it again. If I don't use it, I get up off the sofa like I'm 100. I can then use it for a bit and can jump up off the same sofa no issue.

It's truly my secret to biking daily.

[Anonymous]

Hypervolt looks great. I can’t afford it right now but I am putting it on my wish list for next year. Thanks for the link!

[Anonymous]

I'm 51 and mostly only comfortable now with speed walking. No more running for me, and yoga is difficult unless it's seated. I'm a cancer survivor, which explains some of the soreness, but mainly I'm just all over stiff these days.