Honest opinions on 61yr old's exercise routine please,

D

derek

New Member
I'm a 61yr old male who has exercised regularily on/off most my adult life until I got covid 18mths ago when it wiped me off my feet.

I was off work for 3 months, breathing and energy levels took around 6mths to get back to normal and it was a further 3 months and 2 stone in additional weight before finally, last October I was well enough to incorporate exercise back into my daily routine.

I have since lost the additional 2 stone put on during covid, but would still like to lose a further stone.

My weekly (Mon - Fri) exercise routine consits of;

MON - Cycle to and from work, 8 miles in total, 40 mins lifting weights in gym, focusing on arms, shoulders, back and chest. Followed by 20 min swim alternating lengths of freestyle and breaststroke.

TUE - Walk to and from work (8 miles in total)

WED - As per Monday

THUR - As per Tuuesday

FRI - As per Monday.

I have my first meal around 11am consisting of salad, fish or chicken, fruit and mixed nuts. My 2nd and final meal is around 5pm and will consist of fish or white meat with various types of veg. Throughout the day I drink @ 2ltrs of water.

WEEKENDS - No exercise and eat/drink what I want.


So there we have it, what are peoples thoughts? I dont aim to be an athlete nor my body a temple, just want to be reasonably healthy and active for my age, am I doing enough/to much/ or to little?
 

Sorry you had covid! Glad you're better.
If you can sustain what you're doing and actually enjoy it then it seems very healthy.
Taking the weekends off seems reasonable.
 
Lost almost 35 lbs here by just cutting quantities back plus pt several times a week and daily leg workouts off and on all day, some sore today though about a #2 pain level getting up from sitting can be a challenge depending on where I sit down. Love sturdy chairs with arm rests here. Planning to try another fishing trip late next week as of now if weather permits it. 6'-1" #227 here now...
 
hollydolly said:
How tall are you, and what do you weigh now ?
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I am 5ft 9 and currently weigh 14 stone...I know my ideal weight according to various websites should around 11.5 to 12 stone but to be honest the last time I was anywhere near that was when I was in my 30's and was too skinny...thats why having a target of 13 stone would be more realistic without looking too skinny..
 
derek said:
I'm a 61yr old male who has exercised regularily on/off most my adult life until I got covid 18mths ago when it wiped me off my feet.

I was off work for 3 months, breathing and energy levels took around 6mths to get back to normal and it was a further 3 months and 2 stone in additional weight before finally, last October I was well enough to incorporate exercise back into my daily routine.

I have since lost the additional 2 stone put on during covid, but would still like to lose a further stone.

My weekly (Mon - Fri) exercise routine consits of;

MON - Cycle to and from work, 8 miles in total, 40 mins lifting weights in gym, focusing on arms, shoulders, back and chest. Followed by 20 min swim alternating lengths of freestyle and breaststroke.

TUE - Walk to and from work (8 miles in total)

WED - As per Monday

THUR - As per Tuuesday

FRI - As per Monday.

I have my first meal around 11am consisting of salad, fish or chicken, fruit and mixed nuts. My 2nd and final meal is around 5pm and will consist of fish or white meat with various types of veg. Throughout the day I drink @ 2ltrs of water.

WEEKENDS - No exercise and eat/drink what I want.


So there we have it, what are peoples thoughts? I dont aim to be an athlete nor my body a temple, just want to be reasonably healthy and active for my age, am I doing enough/to much/ or to little?
Click to expand...
Sounds like you have a good plan: you are alternating your exercise; one day cycle, lifting, and swimming, and the other day walking. All this exercise is good. By taking the weekend off, you give your body a chance to rest and repair. You are eating Whole Foods (no junk food or snacks) which is very good! How do you feel while doing this? Any hunger pangs?
 
palides2021 said:
Sounds like you have a good plan: you are alternating your exercise; one day cycle, lifting, and swimming, and the other day walking. All this exercise is good. By taking the weekend off, you give your body a chance to rest and repair. You are eating Whole Foods (no junk food or snacks) which is very good! How do you feel while doing this? Any hunger pangs?
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Yes I do get the odd hunger pangs especially in the late evening....and so I drink flavoured sparkling water....this seems to help relieve the pang.
 
Since you are eating two meals a day you might want to eat a big spoon of plain Greek yogurt at night for the pangs. It's a boost of protein and if you're building muscle it's so important to get enough throughout the day.
 
What works for me is a shake of protein isolates. Like what weight lifters drink. There is enough protein that it makes you feel fuller, longer. Also seems to help with reducing muscle soreness from the days activity.
You eat way better than I do. I don't function well without some carbs mixed in. Not enough carbs makes me feel lazy.
Good luck with your recovery.
 
Never have been a sitter or sit down type for long other than when fishing I am planning on a late week 1st time back trip this week and plans are getting comfortable and stay put there as getting up can be hard at times without help. Weather looks like a possibly go on Thursday. If so it will be my 1st real drive time over 2 miles it is about 20 each way for me with a stop at Billy Bobs Donuts on the way. 13 holes is all. They will last me all day.
 
derek said:
I'm a 61yr old male who has exercised regularily on/off most my adult life until I got covid 18mths ago when it wiped me off my feet.

I was off work for 3 months, breathing and energy levels took around 6mths to get back to normal and it was a further 3 months and 2 stone in additional weight before finally, last October I was well enough to incorporate exercise back into my daily routine.

I have since lost the additional 2 stone put on during covid, but would still like to lose a further stone.

My weekly (Mon - Fri) exercise routine consits of;

MON - Cycle to and from work, 8 miles in total, 40 mins lifting weights in gym, focusing on arms, shoulders, back and chest. Followed by 20 min swim alternating lengths of freestyle and breaststroke.

TUE - Walk to and from work (8 miles in total)

WED - As per Monday

THUR - As per Tuuesday

FRI - As per Monday.

I have my first meal around 11am consisting of salad, fish or chicken, fruit and mixed nuts. My 2nd and final meal is around 5pm and will consist of fish or white meat with various types of veg. Throughout the day I drink @ 2ltrs of water.

WEEKENDS - No exercise and eat/drink what I want.


So there we have it, what are peoples thoughts? I dont aim to be an athlete nor my body a temple, just want to be reasonably healthy and active for my age, am I doing enough/to much/ or to little?
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Some leg work on M-W-F

Posterior chain

And some HIIT on the bike ride home M - F.

HIIT
 
A long time ago in a Galaxy far, far away... i was a fitness instructor specialising in Physiology and Kinesiology.

No1 - take it easy - push it too hard and you'll regret it. You're 61 not 21!

So - don't neglect your legs or your core in the gym! Also - you need protein after a weights workout. I take HUEL - it good quality and - delicious!

As for Covid - I feel your pain. It nearly killed me three years ago (in fact it did) and I'm still not 100%.
 
-Oy- said:
A long time ago in a Galaxy far, far away... i was a fitness instructor specialising in Physiology and Kinesiology.

No1 - take it easy - push it too hard and you'll regret it. You're 61 not 21!

So - don't neglect your legs or your core in the gym! Also - you need protein after a weights workout. I take HUEL - it good quality and - delicious!

As for Covid - I feel your pain. It nearly killed me three years ago (in fact it did) and I'm still not 100%.
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I would have thought cycling would cover the leg work and swimming cover the core, am I wrong?
 
derek said:
I would have thought cycling would cover the leg work and swimming cover the core, am I wrong?
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Yes you're wrong. While swimming and cycling are good exercises with many benefits they aren't the answer to everything.

I was coming back around to mention core, but it's been suggested by Oy already. There are various ways to combine some of your weight lifting w core work as well so it doesn't necessarily have to add time to your workouts.
 
I use kettlebells and mainly just do kettlebell swings. I think this exercise is mostly good for the posterior chain. But I really feel it in my legs too.

I do bodyweight squats but if I ever mention this to any gym bro's they tell me that I need to add weight. Not sure if I want to do that. But even with just body weight it feels like it's enough.

I used to do these 'Step Up' exercises where I would just take a step on a low wall or something and raise myself up on one foot then swap over to the other side. This also felt good for legs.

I am under the impression that people can do squats every day. Not sure why this is so. If anyone knows please advise.
 
Last year at 66 in an effort to improve my health and lower my blood sugar, I actually over did it. I started walking 6 to 7 miles a day and eating just two healthy meals a day. I lost too much weight and started getting terrible pains in my calves. After awhile I had a hard time walking a block. Now I just walk 1 to 3 miles a day. I'm at a comfortable weight and feel much better and lowered my blood sugar.
 
That’s a lot to do, but if you can keep it up, great!

One thing to consider, should you have shoulder issues, are exercise band workouts since it is very difficult to replicate these with weights or machines. There are 4 basic exercises to do. It is recommended to do 3 reps with each exercise, 3 times a week. Push-ups where you hold near the floor in a plank are also good for core and balance.
 
I've never used exercise bands before. I might have to invest in some of these.

And good call about doing planks. Very good for the core. Doing planks makes you very aware of the movement of time.
 

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