1. < Aging Well

What exercises help to increase muscle tone as we age?

Posted by johncottingham @johncottingham, Aug 26, 2022

At 83 my muscle tone is decreasing. Walking is helpful, but does not address all my muscles. Is there a good plan written from Mayo or others describing exercises my wife and I can use to restore muscle tone without doing damage?

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

joiful | @joiful | Sep 24, 2022
In reply to @fala "Thanks for letting me in on your age. The older I get the more I push..." + (show)
@fala

Thanks for letting me in on your age. The older I get the more I push the "over the hill" age...LOL
I am over 85, and I thought that would be "slow down, danger ahead zone" Not so. It will hit me I am sure, one of these days. Meanwhile, I do NOT exercise everyday, but seem to get away with my two or three times a week. I am in physical Therapy a couple times a week. As my body breaks down, I keep adding PT. The facility is not around the corner, so I would like it to end! If my PT and Zoom class is on the same day, it does tire me out a little more. I have a sleep problem, so I do get tired, but never sleepy. Strange, I know...(long story) It took about three years of "regular" exercise before I could feel and see a BIG daily difference. The nice thing is I can eat like a pig and still stay same the same weight. Less bread, more activity.

Jump to this post

Oh, you are such an inspiration for me, Fala. I started out with PT twice a week a year ago to help with the joint and muscle pain from Letrozole (bilateral breast cancer - hormone blocker). PT has helped greatly. So much so, I was removed as a patient and was given a generous offer of the staff continuing to work with me in strength building at no charge. I think they’re just curious as to how much does a woman can do! LOL
The facility is a half hour drive one way, so if there are any errands, I attempt to do them at the same time. And a little 15-30 minute nap in the afternoon helps revive me. I, too, I understand that one day this system will just close down; however, until then fall tilt ahead. 😉

REPLY
1 reply
joiful | @joiful | Sep 24, 2022
In reply to @joiful "Oh, you are such an inspiration for me, Fala. I started out with PT twice a..." + (show)
@joiful

Oh, you are such an inspiration for me, Fala. I started out with PT twice a week a year ago to help with the joint and muscle pain from Letrozole (bilateral breast cancer - hormone blocker). PT has helped greatly. So much so, I was removed as a patient and was given a generous offer of the staff continuing to work with me in strength building at no charge. I think they’re just curious as to how much does a woman can do! LOL
The facility is a half hour drive one way, so if there are any errands, I attempt to do them at the same time. And a little 15-30 minute nap in the afternoon helps revive me. I, too, I understand that one day this system will just close down; however, until then fall tilt ahead. 😉

Jump to this post

Make that “how much can an old woman do”!!

REPLY
woot | @woot | Sep 25, 2022
In reply to @sueinmn "Hello @johncottingham - What a great question! The statistics on decreasing muscle tone in people as..." + (show)
@sueinmn

Hello @johncottingham - What a great question! The statistics on decreasing muscle tone in people as they age are alarming, and definitely contribute to falls and injuries, so it is great that you want to take action. Also, when your muscles are weaker, your balance can be affected, and even a short illness or hospital stay can make you weak enough to make recovery and rehab too difficult.

The first step is to check with your primary care provider, to ask if there are any exercises you should avoid due to your own physical conditions. Then, you can check with your insurance company to see if you are eligible for a local "Silver Sneakers" program, where all participants are of Medicare age, and programs are designed to accommodate some of the conditions that come with aging. Some communities also offer dedicated programs.

If you want to pursue a home program the two of you can do together, you can take a look at these examples.
Be sure your balance is as good as possible first:


Then begin some basic strengthening exercises that don't require a gym or special equipment:
https://www.silversneakers.com/blog/strength-training-for-seniors/
And basic Chair Yoga (this is a lot more challenging than it sounds):

Finally, if you want to do some (light) weight training:
https://www.livestrong.com/article/110562-dumbbell-exercises-seniors/
Do any of these ideas give you a place to start? I'll be very interested to hear what you choose to try.
Sue

Jump to this post

Thanks for home exercise tips. Covid is still with us! I’m 84, have a chronic lung disease. Almost all the advice following yours said go to a gym , church program, etc. do one of these advice givers worry about breathing deeply, unmasked in a room with a group doing same? I know I would do better in a class as I always did pre-Covid, but now I’m trying to figure out a risk/benefit. Any advise?

REPLY
1 reply
EllAmster | @ellamster | Sep 25, 2022
In reply to @fala "I admire what you are doing to keep fit. Nevertheless, I have much to do in..." + (show)
@fala

I admire what you are doing to keep fit. Nevertheless, I have much to do in my home! I go up and downstairs, picking up, keeping order, keeping a supply of everything I need and keeping in touch with the family on a regular routine. I exercise about three times a week on zoom.
I starting exercising about 4 years ago, on a regular basis. I do see a difference, but I think it depends on your age. Going up and down the stairs is still a little "testy". Do you mind telling me how old you are?

Jump to this post

Where do you find the Zoom exercise groups, can you share a link? I have been trying to set this up for 'ages'.

REPLY
3 replies
Mentor
Sue, Volunteer Mentor | @sueinmn | Sep 25, 2022
In reply to @woot "Thanks for home exercise tips. Covid is still with us! I’m 84, have a chronic lung..." + (show)
@woot

Thanks for home exercise tips. Covid is still with us! I’m 84, have a chronic lung disease. Almost all the advice following yours said go to a gym , church program, etc. do one of these advice givers worry about breathing deeply, unmasked in a room with a group doing same? I know I would do better in a class as I always did pre-Covid, but now I’m trying to figure out a risk/benefit. Any advise?

Jump to this post

Like you, I have not been back to the health club, nor do I think it will happen soon. I will be looking for a facility that operates classes in a wide-open gymnasium type place with high ceilings, plenty of room for spacing & good air flow. Unfortunately, with the high value of real estate here, those places have been replaced by smaller clubs, with tiny low-ceiling "studios" for classes.
Sue

REPLY
2 replies
fala | @fala | Sep 25, 2022
In reply to @ellamster "Where do you find the Zoom exercise groups, can you share a link? I have been..." + (show)
@ellamster

Where do you find the Zoom exercise groups, can you share a link? I have been trying to set this up for 'ages'.

Jump to this post

Try this:
Top 10 Best Fitness Streaming Platforms for Live & VOD In 2022https://www.apptha.com › blog › best-fitness-streaming...
Highlighted Features of Muvi to Build Online Fitness Class Platform — Create the perfect fitness streaming services just like Apple Fitness Plus, Peloton, ...
‎World's Top 10 Best Online... · ‎Zype – Best Platform to Stream...
Hope this helps...my classes are through the YMCA.

REPLY
realitytest | @realitytest | Sep 26, 2022
In reply to @sueinmn "Like you, I have not been back to the health club, nor do I think it..." + (show)
@sueinmn

Like you, I have not been back to the health club, nor do I think it will happen soon. I will be looking for a facility that operates classes in a wide-open gymnasium type place with high ceilings, plenty of room for spacing & good air flow. Unfortunately, with the high value of real estate here, those places have been replaced by smaller clubs, with tiny low-ceiling "studios" for classes.
Sue

Jump to this post

I belong to a Planet Fitness where I work out (it's open 24 hrs four days/week and til 9PM the other three days). I work out on my own though there are trainers for a fee (initial session is free). Come to think of it, I think there are classes too.

Cost: $10/month plus a once a year fee of $39. If I were to describe its physical layout, it would be what you wrote verbatim.

On that account, I've continued to work out through COVID except for a period during which they were obliged to close.

I'm 76 and without this gym, I would definitely have lost tone and gained weight.

There are MANY branches throughout the country.

REPLY
2 replies
riana1 | @riana1 | Sep 26, 2022

My husband and I joined YMCA. Due to a disk issue I swim and he works out. It opens at 5:45 am. We attend between 5;45 and 6:45. Like no one is hardly there. Which is great. The pool is outdoors and most members like inside pools. It works out for us. We do 30 -60 minutes depending how we feel and move on to our next planned project for the day.

REPLY
1 reply
imallears | @imallears | Sep 26, 2022
In reply to @realitytest "I belong to a Planet Fitness where I work out (it's open 24 hrs four days/week..." + (show)
@realitytest

I belong to a Planet Fitness where I work out (it's open 24 hrs four days/week and til 9PM the other three days). I work out on my own though there are trainers for a fee (initial session is free). Come to think of it, I think there are classes too.

Cost: $10/month plus a once a year fee of $39. If I were to describe its physical layout, it would be what you wrote verbatim.

On that account, I've continued to work out through COVID except for a period during which they were obliged to close.

I'm 76 and without this gym, I would definitely have lost tone and gained weight.

There are MANY branches throughout the country.

Jump to this post

@realitytest

I am of the same mind about gym memberships. I have belonged to a local gym for the past 9 years and attend 3 active senior classes weekly. I don’t have a supplemental insurance so I pay $20 a month and a yearly $25 annual fee. This is money well spent. We are surrounded by many gyms that are cheaper plus the Y . This particular gym caters a lot to seniors . There are a lot of us in my area. These classes are geared towards strength, balance, cardio and our instructor who is 82 years young also teaches core and is forever pounding it into our heads about preventing falling.

My exercise routine at home and walking 2 to 3 miles daily has become a religion to me. My food is my medicine and I am lucky that I have no organic problems.

I structure my week around classes (which are very social too) and treat it like going to work everyday. I have gotten to the mindset that I can’t not “not exercise”. I am 81 and there are days I feel that age but I wouldn’t be able to do what I do or keep up with my very active healthy family who are good role models if I did not adopt this lifestyle. I feel, and am, very strong and have good balance.

Most people need the discipline and structure of gym classes. If you can work out on your own, that’s great. Either way I think joining a gym that’s suited to you is the right start. I find most people who use the gym are very helpful when you are just trying out a new machine and are happy to give you tips. There are more low cost , monthly payment type gyms than ever before that don’t require contracts. Or check out some senior centers. Exercise can be very addictive once you start feeling the benefits.
Half my wardrobe is gym attire lol.

FL Mary….waiting for a whole lot of rain and wind this week…I’m on the West Coast…Tampa Bay Area…yep right where you see the cone.

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