What exercises help to increase muscle tone as we age?

Thank you for this. However I find myself with almost tmi and too few hours in the day to incorporate these exercises into my other exercise routine for my multiple issues and no one coordinator in my health plan.
How to prioritize?

Well, that is a tough question. From 2017 - 2019, I was ill and seeking a diagnosis - got to where my lungs were so badly infected that "exercise" was walking from the living room to the kitchen for water. Then almost 2 years on 3-antibiotic therapy, with a loss of 20% of my body weight...needless to say I was nearly a couch potato - who hurt from arthritis and inactivity.

In 2020 I decided it was time to take back my life, so I was treated by a local pain management doc & magical PT. It was months of hard work, but I can live again. Here are my priorities (in order) today:

Sleep, healthy diet, daily stretches & movement, daily self-care (for lungs), staying calm & positive through meditation & positive imagery, managing my energy output to allow: time with family & friends, necessary daily activities, volunteering & hobbies.

Some days I overdo, and pay a penalty. Thursday & yesterday were that way - today is all about calm & quiet. The messy counter & laundry can wait.
Sue

It's hard to incorporate exercise into a busy day. The only thing that worked for me is to do it first thing in the morning. When I get up, I put on my workout clothes. That's half the battle done. Then my subconscious self says "Well, since you're dressed..." I just do it.

I really like short workouts typical of HIIT (high-intensity interval training). They are short, effective and easy to fit into the day. Some are as short as 7 minutes. Typically I do 20 minutes. Don't let high-intensity put you off. You only do the intensity level that suits you. Low impact counts too.

Scheduling the exercise for a specific time is a good idea. Or incorporating my simple exercises into other needed activities might help. Side kicks as I handwash the dishes? Marching in place as I brush my teeth? I just discovered mini leg lifts as I type this. Let the counting end and just do them to a timer where I pre-timed the number of lifts, 10 in a set, and 3 sets/day.

Thanks for stimulating my thinking.

One more - reaching/stretching as you fold laundry. I throw it in the middle of the big bed, place the piles all around, then fold & stow as fast as I can. A week of laundry is about a 15 min workout. I also do "aerobic cleaning" when I clean, sweep, mop, vacuum & dust. I can do my 2 BR house in 30 minutes if nobody is in the way.
Sue

Sounds like people know better than to get in your way or they may get swept up along with the slow moving dust.

@notmoff- It's important to exercise your entire body. Also, you need to take breaks and let your body rest in between groups of exercises if you add weights. If you exercise for an hour break up it up into 15-minute time frames, concentrating on different parts of your body, or needs. I would begin with what is the most dire, and end with ones that are all-around good ones.

If you share more about what you do I could help you more. No one can get all of the important exercises in every day. You could try alternating days too. Sound better?

@sueinmn

Hi Sue,

You do exactly what I have been doing for so many years. It has gotten to the point that I don’t usually think about it…it’s so automatic. I even make separate trips out to the garage just to get that little walk in. At the gas station pump I do step ups while waiting for the fill up.
Yup some stare and chuckle. Walking out of the supermarket with 2 bags…I use them as weights lifting up and down. There are no places that are off limits for me…usually.

Stretching is my favorite. We humans don’t move enough and automation takes a lot of the blame.
“Alexia turn the lamp on.” I want to hear Alexia say…” oh turn it on yourself..”

FL Mary

Chair yoga great idea. Deep water aerobics will help range of motion and improve strength without having to support body weight as we must when we walk. YMCA will have classes where you will meet others challenged the way you are.

Excellent choices