What exercises help to increase muscle tone as we age?

@imallears and @realitytest What types of things do you eat for added protein? I am limited to 7-8% of calories from fat and struggling to get daily 1,700 calories in. Higher protein is recommended to make up some and for the reasons you bring up. I also notice a positive systemic impact immediately when I eat protein. The brand Unjury broths was one suggestion for supplementing.

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.

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!

@jharsh

Hi,

I always buy organic skinless chicken breasts and organic chop meat to use in a variety of vegetables. We have a brand of chicken sausage here that I like so I will roast them along with potatoes and any vegetable I happen to have on hand. I eat fish and am partial to Baramundi and Salmon….neither of them farm raised.

Beans and nuts are a good source of high protein. I use almonds and walnuts in salads and any baked goods or dishes such as chicken piccata. Always snacking on pistachios and peanuts.

I don’t eat too many beans but I do make lentil or pea soup on occasion. One of my favorite snacks is to take a can of chickpeas, rinse and then coat with olive oil, sal and pepper and roast until golden brown. They taste like nuts .Another snack is edamame.

There are high protein vegetables you may already be eating like Brussels sprouts. You can goggle a list and select your favorites. I am partial to kale and spinach and sweet potatoes and squash and often use spaghetti squash as pasta.

One thing I do is use chia seeds a lot… very high in protein (not cheap) and I sprinkle in salads or whatever and have made chia pudding as a desert. I also use ground flax seed.

Low fat dairy products like yogurt…I eat plain Greek yogurt topped with fruit and a sprinkle of nuts or granola for breakfast or avocado toast. I eat eggs and keep hard boiled on hand to throw in salads or make egg salad.

I try to eat gluten free as much as I can and buy and keep in the freezer any gluten free hamburger rolls, English muffins and bagels. Gluten free products are not cheap but I try to avoid as much wheat as possible. The pasta that I do eat is Dreamfield which has more protein.

I make a fair amount of soups because you can put just about any good protein in them.
I have a lot of seasonings and oils and vinegars in my pantry along with a boatload of chicken and beef bone broth. If a recipe calls for water I will substitute one of the bone broths instead because it tastes better depending on the recipe. The sipping bone broth is a good drink in the afternoon .

If you are already a cook you won’t need a special high protein cookbook. Goggle the high proteins for seniors and pick your favorites. If you feel you need more you can always supplement with a daily protein shake but watch the grams of sugar listed. And remember to translate grams into teaspoon to get the real idea of how much sugar there really is in the product.

I avoid canned foods except for San Mariano tomatoes and chickpeas, try to get as much organic as I can in vegetables (not necessary for hard skinned vegetables like avocados) and organic chicken, meat and fresh water fish.

I like to cook and eat lol so this is long. I have a healthy appetite and weigh 108 on my 5ft 6 inch frame. If I want a pizza or a good steak I go for it.

There is a recipe discussion on this forum somewhere that was fairly active for a while.

FL Mary

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!

Due to trauma and depression I one day end of 2016 sat down with the laptop, and never walked or exercised again. I go upstairs to the bathroom and bedroom and had a brief happy period that ended because something very bad happened, and because of surgery gone awry. I have been sedentary ever since. Ordering groceries online, hardly ever going outside.
I will hear this Friday if some sort of training via video is available, if not I don't know how to get motivated to start. The lack of motivation has been the reason, that and not wanting to feel my body at all. But I notice so much is wrong, inflammations all over my body, almost every joint hurts and I feel I hardly have any muscles left.
I have been diagnosed with hyper mobility but that ship has sailed. It may enter the harbour one day if I manage to get back up and running and that would be great; to move and to be as flexible as I was before. But i should start with walking before running.
I too danced, although not professionally but I was very dedicated. When I had no money for the pointe ballet shoes I danced on the tip of my toes. It hurt to begin with but I got used to it. I had to make do. I stopped dancing though, and have not been active ever since.
I read about the supplements but can't afford them; this is verrry frustrating I must say! I will have to make do with proper food.

For those who don't know, my insurance company (Anthem MediBlu) covers monthly membership at Planet Fitness. It's called their Silver Sneakers program. Don't know if other insurance companies offer something similar.

Yes! Gotta keep moving.

Great inspirational post above. Appreciate the details!!!!

Realitytest, you've got the heart of a helper!

Thank you, Frenchie! You yourself are clearly an extraordinarily compassionate person, and I'm glad to have gotten to know you if only online.

Silver Sneakers is available not only through some private insurance but Advantage Plans. Also through some MediGap plans. I'm glad to have chosen Plan F (no long offered), but one perk missing is my company doesn't offer . Silver Sneakers. I looked into changing to a different plan, but unfortunately, it's between impossible and undesirable to change as it requires medical underwriting. (That first choice is permanent and of course, with added age, the medical underwriting is bound to uncover something requiring either a much increased premium or outright refusal.

Silver Sneakers covers not only Planet Fitness but a few other gyms nationwide. However, since Planet Fitness only costs $10/month (plus a modest annual renewal fee) it's certainly not worth changing plans, which in my case would almost triple my premium . (Their disqualifying medical finding is my AFIB.)

A note to all, most of all those about to sign up for Medicare. Think your choice through very carefully as it's irreversible. That initial choice is the only time you can choose any plan you wish without that medical underwriting!

And another point, however your finances may be straitened, do NOT miss taking out a Medigap option however basic. I almost never have any out of pocket expenses, as my Medigap policy covers that 20% deductible and others. Wow! After the 80% Medicare coverage, that 20% deductible (for everything where there is a deductible) can cost you a fortune -for the rest of your life. Every type of Medigap is somewhat different and not all cover all deductibles but they cover most. Make a careful choice!!

(My 8 hr spinal surgery didn't cost me a penny out of pocket (apart from transportation, hotels and the expenses of my helpers. )

@imallears and @realitytest What types of things do you eat for added protein? I am limited to 7-8% of calories from fat and struggling to get daily 1,700 calories in. Higher protein is recommended to make up some and for the reasons you bring up. I also notice a positive systemic impact immediately when I eat protein. The brand Unjury broths was one suggestion for supplementing.