Exercise for Seniors

“Muscles know no age” - Babara ONiel

Importance of Exercise

In an earlier blog, “Exercise for Senior Golfers”, I emphasised the importance of exercise. In this blog I will expand it to include exercise for all seniors, particularly for those who have reached 70 years, as I have. There is a YouTube video I want to endorse. On turning 70 in the later part of 2024, it seemed as though my body had changed. 

One day I felt on top of the world, the next day I felt aches and pains. I put it down to aging, my body or mind realising time was moving on. There was nothing I could do to stop what was happening to my body. Or so I thought.

Goodbye Sarcopenia

‘The Only Science-Backed Routine to Stop Muscle Loss’. Your Health Circle. YouTube.

This video is inspired by an Irishman, Richard Morgan, who at the age of 93 has the body of a 30-year-old. Morgan started exercising when he turned 70. He inspired me as well. I’ve exercised regularly for many years. The habit has served me well. Except for times when illness, travel and couldn’t be bothered periods got in the way, exercise has been my saviour. 

When I got to my 70th birthday there was definitely a shift. I felt twinges in my hips, I tired easily, and it took me longer to recover from exercise. Then I viewed the “Goodbye Sarcopenia” video. I didn’t even know what sarcopenia meant, after watching the video, I do now. It reminded me of how important it is to keep pushing forward, keep up with regular exercise, despite the aches and pains of aging. After following the exercise plan for two days, most of which I am familiar with, I was re-energised.

Muscles Know No Age

I’ve listed the exercises recommended by ‘Your Health Circle’, watch the video to get better informed. Exercises are explained in a way that is suitable for those just starting an exercise program, and for others who have been exercising for years. 

1. The Plank. For strengthening and stabilising your core.

2. The Row. Using a weight, dumbbell or any other object. Strengthens your upper body, including the back muscles. I learnt how to do this exercise properly, according to the video. Pull your weight back in such a way that you squeeze your back muscles together. 

3. Push Ups. Traditional and modified to suit all ages or abilities. Builds your chest and shoulder muscles. I’ve never been much good at plank type push ups, I use the modified version, from the knees.

4. Squats. Strengthens your lower body. This is a must do exercise, whether using the traditional or chair method, both ways are beneficial. As you get older, strength in your legs helps with everyday functioning.

5. Glute Bridge. Strengthens the core and lower body. A new one for me to include in my exercise program. I like it.

6. Heel Raises. Beneficial for circulatory health and balance. Another new one for me, I feel the benefits in it.

7. Walking. This works the most important muscle in your body, the heart. A favourite of mine. I love walking the golf course with a bag on my shoulders, albeit with fewer clubs in the bag. If I’m pushed for time, I walk at home following YouTuber Leslie Sansone.

   
   

Nutrition

An added benefit of this video is offering advice on how you can build up muscle with proper diet. I like eating, I will eat whatever I fancy, whenever I want too. I’m not fussy. Not the best approach in our later years, if you want to really benefit from the video, you might want to include their recommendations in your diet.

There you have it, a timely reminder to keep pushing ahead in all your endeavours, at any age. 

“Endeavours know no age.”