What exercises help to increase muscle tone as we age?

Good planning, good husband, good record keeping to acknowledge all your progress - Great!

@johncottingham

Hello,

They both sound like good books. I think you should check out the core exercise book first as it may help you with the other exercise book. Core is essential for stability and balance. If, by chance you ever fall, you should be able to get yourself up off the ground (assuming you are not injured). I am 81 and do some core exercises at night including push ups.

Several months ago in my gym class, our instructor had us test our ability to get up off the ground. He had each person sit on a mat pretending they had fallen. After checking for injuries we crawled over to a chair and lifted ourselves up. A couple of the guys, one who uses very heavy weights and the other who is slim and looks flexible, could not do it. Most of the women could. Some of the heavier people could not.

So I think if you can achieve a good core strength for your age then other exercises will be easier. Since I have osteoporosis and am thin, my big concern is not falling. If you have a carpeted area, you can probably do these in socks. Otherwise wear sneakers you would wear to a gym.

Always stand with your feet slightly apart wherever you are. That gives you more balance and prevents you from tripping over your own feet as so many do. That is advice from our 82 instructor who knows far too many people who have fallen and advice that I take to heart.

Get going!😃
FL Mary

Any exercises that strengthen you core muscles are very valuable for balance. The plank exercise is an excellent example. It's not that easy to do when you start, but you can start from your knees to your elbows instead of your feet to your elbows.

I am a 76 yr. and I use free weights. They seem to be the best for muscle tone. Start off light and you will soon learn the right weight for you. Do the exercise slowly.

If you are visiting Mayo Rochester, I highly recommend the Mayo Wellness Center. You can make an appointment for an evaluation. They will test muscle strength, balance, endurance etc and go at your own pace. With your goals and the results, they will give you an individualized exercise plan. You also meet with an MD to discuss your plan. The physical therapist gives you a print copy of the exercises as well as online that you can do the exercises with at your convenience. The PT could be easily reached by email for follow up questions. I requested both a gym and at at home program.
What’s great is that they have access to your Mayo medical record. Although previously I used a private trainer and did yoga, Mayo felt that some of the exercises could cause problems in light of my medical conditions. They proved correct as usual and I enjoy doing the kinds of exercises I like and making progress. Every couple of years I return for a short PT visit for follow up evaluation and tweak the exercises as needed or if my medical condition changes.
I hope this information is useful to you.

Verrrrrry interesting and helpful. I confess I skimmed through so forgive me if I'm wrong. Did not note comments about compromised joints--osteoarthritis, joint replacements, chondromalacia patellae, torn rotator cuffs, etc. So, if that was brought up, again, forgive me.

Now, I'm going to bring it up. I used to be a dancer and in my mid 20s was diagnosed with bilateral chondromalacia patellae. Surgical procedures were brutal back then (45 years ago) so I opted for intensive physical therapy. It worked! And, having been a dancer, I stayed committed, joined a health club and then had a little revelation. I could do those muscle-strengthening exercises at home! How? Isometrics! Sheesh! Having been a dancer (ballet and more) I certainly knew how to isolate my quadriceps and more! Here I am today, able to do deep knee bends!

Point being, this can be a modest, humble start. Pick a muscle group and if able, on a bilateral basis, clench those muscles and hold for a count of ten. Relax and repeat ten more times. It can be calves, thighs, abs, glutes, biceps, triceps.

Saw a truly gentle and effective regimen to maintain posture, aimed at seniors! Yep, I'm on going on 70 and suffered numerous cumulative and acute injuries from working in an automotive plant for almost 25 years. So, I'm old and injured and... FEEL TERRIFIC! That posture routine? Stand with your chin up, shoulders back and your hands clasped behind your back as low down as you can manage. Yes, hands clasped behind you, down at your buttocks. Hold for a count of 30. Relax and repeat 10 times.

Many of us spend hours at a keyboard, looking down at a laptop or cell phone. That posture exercise will make a difference in a matter of days.

All of the above is offered for those who are truly limited and need to start with the basics. You'll know, you'll sense when you're ready to graduate to weights (free or machines), low impact aerobics and more.

Don't. Give. Up! I'm living proof that your commitment will make a difference. Not bragging, just so grateful. I am breathtakingly limber and pain free!!!!!! My range of motion is as good as my teenage years. Granted, I must give credit to my supplements: Type I, II, III, V and X Collagen powder , glucosamine sulfate, chondroitin sulfate, MSM, hyaluronic acid, anti-inflammatory herbs and spices. I mention those specifics because I DID suffer a right torn rotator cuff, with scar tissue pressing on nerves, separations and something with the labrum and half a dozen other parts of shoulder anatomy I don't recall. No surgical intervention. My employer was too cheap or I wasn't worth it. My shoulder is 100% functional. My range of motion in all directions is like a freely spinning windmill. I can do heavy lifting. Here I am today, able to hold a plank position for a count of 100!!!!

I'm cheering you on! All of you!

Just wanted to remind you'all in the context of this discussion that contrary to what's widely known, seniors need MORE protein per lb. body weight than any other age group!

At least (google for your exact age), .5 gm/protein per lb. body weight. I consume more than that.

Also work out in a gym at least 3-4 times a week and sometimes more. I used to rely on workouts on my home stairstepper, until I realized I was only exercising my lower body. Now I also use the weight machines at the gym, making sure to do the upper body exercises.

Not only am I stronger (my son says I have pecs and delts!), but my posture is better. I never miss the machines working on the back muscles, trapezius, lats and triceps. My spine is completely fused and I have other orthopedic/neurological problems which make me walk with a limp and decrease my balance.

If I weren't exercising my back, when I fall (frequently - but not hard) I'd have a very hard time getting up! In fact, I used to be stuck on the ground/grass after falling until I figured out I was neglecting my upper body.

FWIW I also make sure to do daily crunches - for my back (just hook my feet under the legs of my couch, on mats) I even have a flat stomach , knock wood. Also do aerobic, HIIT several times/week. Treadmill and a more strenuous stairstepper (at the gym). This is absolutely vital for my heart - I have AFIB and slight valve regurgitation.
Heck, I think everybody knows cardiac fitness keeps us alive! Besides I'm quite sedentary otherwise, and it's definitely use it or lose it for my heart health. (I keep track of my heartbeat, even when I'm asleep. )

I've learned how to watch videos on the aerobic machines (much less boring) and my only wish is that they wouldn't play that blaring "music" night and day LOL. I confess I procrastinate going, but always feel MUCH better afterwards!

PS I'm 76, and except for a few lapses have been exercising daily since my 20s (was invited to join a "golden" triathlete team at one time when I was a real gym junky. Was very limber (until the major spinal op) and ran, biked, swam, lifted weights and did gymnastics. (How I miss all of that now!)

I even ran throughout my two pregnancies until I went into labor. When I got to the hospital for the first birth, the nurses sent me to the high risk maternity wing (MUCH against my wishes!) claiming I couldn't possibly be full term. They insisted I must be at most 6 months along. I was just too trim! A 6 hour labor without anesthesia followed. I'm sure my strong muscles helped (loved Lamaze too!).

Planet Fitness is cheap and the staff is encouraging. We all wave each other on, even throughout COVID (the ceilings are high, and it's as big as an auditorium - lots of ventilation. Since I go late, it's almost deserted!

Does insurance cover any of this?

@realitytest

Wow! I thought I was an exercise freak. Good for you and you are so right about the protein intake. My daughter is a self employed Nurse Practitioner whom I do work for. She works with the older population who are in assisted living facilities. On almost every patient chart that lists all the current medical diagnosis’s is the term SARCOPENIA which is loss of muscle mass. This is a common result of aging and we lose a certain percentage each decade. As you said, we do need to increase our protein intake and also exercise to keep what mass we have or actually to increase muscle mass.

Unfortunately so much of our population is obese and that causes deterioration of bone and muscle mass.
I have said before we are too sedentary. My gym teacher keeps telling some of us that we have to increase our weights as some are using such light ones it’s not doing them any good.

Protein comes from almost all types of food and the zillions of protein supplements. But if you don’t do any type of exercise then all that protein gets stored as fat because protein has calories. So be wary of protein shakes too because it sounds like an easy fix but keep in mind the protein intake vs exercise ratio.

I am 81 and walk and exercise religiously and attend senior gym classes. If I didn’t do that I would not be able to do what I do daily or keep up with my active family. Some days it does seems like a chore especially in hot humid weather.

It makes my day when the supermarket bagger asks if the bags are too heavy and if I need help with them.
We are not bragging here…just trying to be positive influences and hopefully fire up some engines.

Live long, strong and prosper
FL Mary

At the time I was evaluated several years ago, Medicare did not pay for it. As I recall, it was about $400-500.
The evaluation took about 4 hours including the PT and MD consult. It also included a short osteoporosis scan.
They will go over the exercises with you to make sure you are doing them correctly. The online version is also helpful if you would like to do the exercises while watching the instructor do the same ones.
The PT will also take you to the gym floor so you try equipment that you might want to use for your program.
Stretch bands, a TRX and weights are used in my home program. My gym program does use machines and their equipment.
Frankly, since Covid, I only use my home program.
They sold stretch bands in their small store area. They gave me a reference to purchase the TRX at a discount.
I felt the money spent was well worth it.
Depending on the latest Covid restrictions, you can also access the gym, pool, spa for massages, etc if you return to Mayo. There is also a good cafeteria on the lower level.
This was more than you asked for but hope it was helpful.