1. < Aging Well

Gaining weight and restoring reasonable muscle mass at 60+

Posted by xmohasci @xmohashi, Mar 22 4:20pm

I have turned 68 and my weight has been reducing despite maintaing balanced diet. Recently, I joined the gym to stay fit and restore reasonable muscle mass. I hope I am on the right path to strengthening my maturing body.

Interested in more discussions like this? Go to the Aging Well Support Group.

edsutton | @edsutton | Apr 1 7:42am

Hey, Everybody! This is a great discussion!

As years add up, we face unknown truths about ourselves, especially how to do our best self care and maintenance without injuring ourselves. The hard truth is that eventually little injuries take longer to heal, and the longer healing time takes its own toll on our well-being.
It seems we have all had this experience, as many times as it takes for us to learn!

Tiny injuries, if we pay attention to them, can tell us our limits, and that's important because we really do need to be as active as possible within our healthy limits. Full activity will sustain our limits and failure to be active will cause our limits to shrink.

The older we get, the more we join an exclusive group of experts on aging. and we should share and listen.
Because of this discussion I've begun to gradually increase my daily distance and to favor hilly woods when the weather allows. I've also begun talking with another older neighbor I see on the trails, and am enjoying how much my dear hound Hazel is appreciating more woods time.
I'll try not to overdo it, just repeat what I did last week until I'll built a bit of thigh muscle!!

Thanks and Best to All!
Ed

REPLY
joanland | @joanland | Apr 1 12:36pm
In reply to @tim1028 "I've been a lifelong exerciser, but now that I am in my mid-seventies, my first question..." + (show)
@tim1028

I've been a lifelong exerciser, but now that I am in my mid-seventies, my first question when doing exercise, especially something new, is how can I keep from injuring myself doing this exercise. This has become a primary question because an injury, even a minor one, can set me back for days, weeks, or sometimes months. Questions like increasing exercise become moot and my modest exercise--slow like a tortoise--is effective because it is sustainable. I listen carefully to my body.

Jump to this post

Hi tim1028, Thank you so much for your post. I've had so much trouble since I've turned 80 with getting a PTist to scale an exercise so I don't come out of it injured. I finally found a therapist who is willing to work with me at my level - so I don't come out of it injured. Unfortunately, now at 83 and with long-COVID as well as peripheral neuropathy, I've had to cancel my last several appointments; there is simply not the energy to go. My PCP picked up a deficiency in T3, so now that I'm on a bit more, I hope my energy increases.

REPLY
samcal9977zz | @samcal9977zz | Apr 1 12:41pm

That's great. And strength has a great deal to do with health. However, I would advise you run your exercise routine by your doctor, have him give it a once over and an approval.

Generally, gyms are too gung ho and very much too gung ho to properly develop an exercise routine for seniors.

So, you know, be careful.

But yes, strength goes a long, long way to promoting good health.

And, of course, have your doctor review your general health, re weight loss. Could be a very minor reason, but also could be something else.

REPLY
willow5 | @willow5 | Apr 2 10:01am
In reply to @tim1028 "I've been a lifelong exerciser, but now that I am in my mid-seventies, my first question..." + (show)
@tim1028

I've been a lifelong exerciser, but now that I am in my mid-seventies, my first question when doing exercise, especially something new, is how can I keep from injuring myself doing this exercise. This has become a primary question because an injury, even a minor one, can set me back for days, weeks, or sometimes months. Questions like increasing exercise become moot and my modest exercise--slow like a tortoise--is effective because it is sustainable. I listen carefully to my body.

Jump to this post

I go to trainer and he is extremely knowledgable about the body and proper form. If I say, “I felt a bit of a twinge in doing this” his response is, “then we won’t do that one.” he also trains lots of older people. I do wish it weren’t so costly, but working with someone who knows what he is doing is really great.

If a trainer isn’t an option, maybe your doc could give you a referral to a PT and they could direct you on what to do and not do? Slow like a tortoise is so wise - the older I get the slower the time to recover from injuries. You hit the nail on the head. “Sustainability” is key.

REPLY
mercuryrose | @mercuryrose | Apr 2 10:24am

I am 79 years old and have swim for many years as my exercise…Unfortunately was diagnosed with Epilepsy recently at the Mayo Clinic and cannot swim anymore.. (A huge loss for me personally because I love the water and for my independence) Anyway I have found on YouTube many different kinds of exercises for Seniors… I do them daily and try to rotate and find new ones…they are enjoyable and comfortable doing them in my own home…

REPLY
holdrege | @holdrege | Apr 3 10:27am
In reply to @celia16 "My tennis elbow is finally improving with time, a brace and avoiding stressful, repetitive movements. Also,..." + (show)
@celia16

My tennis elbow is finally improving with time, a brace and avoiding stressful, repetitive movements. Also, small doses of ibuprofen. It’s been one of the worst injuries I’ve ever had. It started in November of last year! My orthopedic doctor said it can take a good while to heal. He told me I could still do weight training, but to avoid certain exercises…..how do I know which ones to avoid? Oh well….hopefully, I’m doing it right.

Jump to this post

Get in a warm water pool and you can do about any exercise. Water is your friend.

REPLY
1 reply
celia16 | @celia16 | Apr 3 1:17pm
In reply to @holdrege "Get in a warm water pool and you can do about any exercise. Water is your..." + (show)
@holdrege

Get in a warm water pool and you can do about any exercise. Water is your friend.

Jump to this post

I think you’re right, it’s just that I wear an insulin pump and CGM….a little challenging navigating that at the pool.

REPLY
2 replies
geebold | @geebold | Apr 3 1:22pm
In reply to @gloaming "Yes, you certainly are, but it's going to be quite a bit harder at your age...." + (show)
@gloaming

Yes, you certainly are, but it's going to be quite a bit harder at your age. You have hormones working against you, probably poorer sleep, one or two disorders or co-morbidities...? But I admire your spirit and drive. You CAN gain back muscle mass. In turn, it will keep you warmer, and it will help you to slow weight gain that is age related. Those extra muscles will need fuel and oxygen, that latter of which comes from good lungs and an efficient heart. Don't avoid some aerobic activity, and of course that's at a reasoned pace, not all-out or too hard for too long. Slow stair climbing does wonders if you have some considerable stairs nearby. The pace will almost seem too slow to be of any good, but by the time you're into your fifth or sixth climb or landing, you'll begin to appreciate the actual work being done.

Jump to this post

The author wants to GAIN weight. This is also a struggle that I have been facing most of my life. It seems worse now that I am approaching 60. I am appreciative of all advice.

REPLY
1 reply
geebold | @geebold | Apr 3 1:27pm

I understand your struggle. I don’t know if you, like me, have been thin all of your life, but I definitely find it harder now to gain and maintain weight than I did before THE PAUSE. I have been using a treadmill and using my stairs to keep in shape, but I think I burn all of the calories that I consume. Eating more is also a struggle with my many dietary constraints. I wish you well on your path to continued wellness.

REPLY
liver2007 | @liver2007 | Apr 3 2:35pm
In reply to @celia16 "I think you’re right, it’s just that I wear an insulin pump and CGM….a little challenging..." + (show)
@celia16

I think you’re right, it’s just that I wear an insulin pump and CGM….a little challenging navigating that at the pool.

Jump to this post

I have the same problem. Do you know if any of the waterproof covers work on the pump and CGM?

REPLY
1 reply
View MoreView Less
Please sign in or register to post a reply.