My Over 60 Exercise

I AM TRAINING FOR A BODYBUILDING CONTEST. While that may sound not particularly notable, I am 60 years old. I want to share some of my master’s strategies for training success for those 35 and older. Today we look at two key elements of my over 60 exercise program.

There are many benefits of exercising after age 60. Some of the most important include:

• Reduces the risk of chronic diseases. Exercise can help to reduce the risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
• Improves physical fitness. Exercise can help to improve strength, endurance, flexibility, and balance. Physical activity can help older adults to stay independent and active.
• Boosts mood and energy levels. Exercise can help to improve mood and energy levels. Moving can help older adults to feel more positive and engaged in life.
• Reduces fall risk. Exercise can help to improve balance and coordination. Exercise can help reduce the risk of falls, a major cause of injury and death in older adults.
• Improves cognitive function. Exercise can help to improve cognitive function, including memory and thinking skills. Physical activity can help older adults to stay mentally sharp and independent.
• Increases life expectancy. Exercise can increase life expectancy in older adults.

For many, staying active with age can be challenging. First, older folks are slower to recover from moderate or vigorous physical activity. Second, we are more apt to suffer injury. Third, our priorities change. Sound familiar?

1. Rest and recovery

An important part of my master’s bodybuilding (perhaps physique optimization is a more descriptive term) is listening to my body. When I was younger, I often thought I could train through minor injuries. I no longer think that way.

Now, if I have pain, I follow this rule:

“Treat (when indicated) and rest.” Test my limits and step back from the brink. Recovery is critical to my training.

Second, I do light exercise on my “rest” days. Activities such as walking or light yoga give my muscles recovery time. Third, I engage in active recovery after working out. This practice can help to prevent lactic acid buildup, boost circulation, and remove toxins.

Fourth, I vary my workouts, targeting different muscle groups and using my muscles differently. 

Finally, I am looking at research findings about taking a cold shower to reduce inflammation, ease muscle tension, and promote recovery. The cold shower may help me sleep better, too. I am not quite up to an ice bath, though.

Here’s a bit about my journey, with a focus on abdominal muscles:

I’m Entering A Body Building Contest at 61. Here’s My Belly Fat Strategy.
I KNOW IT IS NOT EASY TO TARGET ABDOMINAL MUSCLES, but I have five tactics to get it done.medium.com

2. Active Cool Down

A cool-down is increasingly important as I age. The practice allows my heart rate to return to its resting state gradually. Walking on the treadmill for 30 minutes prevents blood from pooling in my legs, helping me dodge lightheadedness.

Doing a good cool-down helps me reduce muscle soreness, drop my injury risk, and relieve stress. 

Do We Need a Cool-Down After Exercise?
www.ncbi.nlm.nih.gov

Finally, I am exploring the value of Savasana — a brief period of laying in a corpse pose at the end of my workout.

Healthline has this to say about Savasana:

Exercise puts stress on the body — and taking Savasana or meditating after a workout helps bring it back to homeostasis, or your body’s balanced state.

If you want to try this simple practice, here is a guide to Savasana:

1. Set aside three to 10 minutes post-workout. Find a quiet place where you can lie or sit on the ground.
2. Lie with your back on the ground, feet hip-width apart, arms relaxed alongside your body, and palms facing up.
3. Close your eyes and relax your breathing. Release any muscle tension that may have come from your workout. Try to clear your mind, acknowledging (and letting go of) any thoughts.
4. You may want to drift off to sleep, but try to stay awake and aware of the present moment. The benefits of Savasana — or meditation in general— occur when you approach it with mindfulness and intention.
5. As you prepare to end your Savasana, bring energy back into your body by wiggling your fingers and toes. Roll to your right side, then slowly move into a comfortable seated position.

At the front of the workout, I warm up with a gentle ten-minute treadmill walk.

Key points — My Over 60 Exercise Program

Question. What are two key elements of the author’s over-60 training program?

Findings. Two key elements of the master’s workout include 1) an active cool-down; and 2) rest and recovery.

Meaning. Older amateur athletes should approach physical activity differently than younger folks, with an even greater focus on rest and recovery. If you are over 60, talking to your healthcare provider before starting an exercise program is important. They can help you create a safe and effective plan for you.

If you are getting started with exercise, please slowly and gradually increase your workout duration, intensity, and frequency. Warm up before and after exercising (I add a stretch after my aerobic warm-down). Listen to your body, and don’t push too hard. Exercise with a friend or family member can keep you safer and more motivated.

Finally, stay hydrated.

If you know someone with colorectal cancer, here is my book on the subject:

Dr. Michael Hunter’s Colon and Rectal Cancer Book
Dr. Michael Hunter’s Colon and Rectal Cancer Book is a must-have resource for colon or rectal cancer patients. www.amazon.com.

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.

Thank you for reading “My Over 60 Exercise.”