What exercises help to increase muscle tone as we age?

@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

@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

I am 82 and have heart disease. I am on many medications. I want to exercise but lack motivation. I do not have support as I am alone most of the time. Should I start core exercises first ? What are core exercises to begin with? Heria

Dear FLMary, AKA imallears,

Hope you find the following useful re: osteoporosis. Everybody knows about calcium and Vitamin D working synergistically for your bones. However, even many MDs are ignorant about the importance of magnesium, broad spectrum collagen and Vitamin K2.

I learned about that last a year or two ago. Truly amazed. Mena Q 7 K2 or MK7 K2 actually deposits calcium into your bones (including your teeth) rather than your arteries!

That collagen? You'd be amazed at how much collagen is in our bones. It can get depleted. Do NOT waste your money on collagen powders that fail to include Type II. You want to find a product that lists Type I, II, III, V and X. Those are the five collagens that benefit us--bones, skin, connective tissue. I am living proof of its efficacy! I've been severely injured and those joints are healed, pain free! Without surgery! Bear in mind, I'm going on 70 years old!

Oh, for joints, I can't fail to mention glucosamine sulfate, chondroitin sulfate, MSM and hyaluronic acid. And, yes, I also take natural anti-inflammatory herbs and spices.

Wishing you the best and grateful for the info you shared!

Michèle, AKA Frenchie
In the Heart of the Beautiful Bluegrass
By Way of Music City USA
Escapee from my hometown: The Windy City

I am 82 and have heart disease. I am on many medications. I want to exercise but lack motivation. I do not have support as I am alone most of the time. Should I start core exercises first ? What are core exercises to begin with? Heria

@merpreb

I agree with @merpreb about going to a reputable gym.
If you can drive, I strongly suggest joining a senior exercise class that focuses on balance, strength training and stretching for older people. So many of us have secondary insurances that allows you to have a free Silver Sneakers type of membership.

While exercising at home is great, most of us need a disciplined approach and having to go to regular gym classes with people in the same age group is both motivating and a big plus social wise. I’m 81 and I do walk almost daily and have some routines I do at home it I know I would not be the way I am today if I had not started senior gym classes 8 years ago. I am strong and healthy and have made some great friends over the years from attending these classes. Our gym instructor is a fantastic 82 years young who still teaches core classes and has balance classes on weekends in addition to my class. My gym also has chair yoga and other classes geared to an older population.

We all have the same aliments and vagaries of age and so does our gym instructor who has had three shoulder surgeries. So I suggest investigating nearby gyms to check out what they offer and find out who actually gives the class. And then…ladies…get some cute gym clothes and tie up sneakers. Looking good makes you feel good. You guys too…don’t go to the gym with slip on shoes, long pants and belts. Get some loose flexible tops and shorts and pay the money for good sneakers.
And then…do what you can do and get addicted to it.

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.

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!

Helpful, yes! Thank you. This sounds like something that I would like to do so I will keep learning and have it as a goal. I am hopeful to improve physically to be able to even consider doing more than the little I can right now. I hadn’t thought about resources going through the program would lead to for help at home. Have you had PT through your regular care? The reason I ask is because I have and am wondering how it fits. I am beginning to really feel the $$ crunch of my health as well so I need to thoughtful in regards to my budget.

My chronological age is 80; I had bilateral lumpectomies July 2021. I was having such intense joint pain, especially in my hips and knees, that I asked my primary care physician for a prescription to physical therapy (PT). After a year with PT, my joint pain has Disappeared. The lead physical therapist made me an offer: he and the other therapists will continue to work with me at no charge, assisting me in any way possible, setting up a strength building, core building, balance program for me. What a wonderful gift. I go to PT/exercise twice a week. I have routines that I do at home the other days.

I also started yoga about a year ago. The combination is working wonders for me. I feel myself stronger, more flexible, able to do things that were beginning to be difficult. Thankfully, I truly enjoy - and get a charge out of - working out.

I was already walking every day. I have found that strength building is improving my muscle tone, and my sense of well-being.

I’ve also returned to meditation, and mindfulness. I also started counseling sessions a year ago. I keep tweaking my eating (diet) and have slimed down by 25 pounds. I feel great.
The bottom line is, I’ve been doing my best to take good care of myself. My hopes are to live independently until the day I die. In order for that to happen, I have to do my part.

Oh, and yes, those cute gym clothes are also a boost to my sense of well-being.

Thank y’all for this forum.