54 year old female, needs a workout

[Marianne1]

I am 54 years old, need to loose 20 lbs, eating healthier, need exercise that won't aggrevate joint issues. I used to walk 2-3 miles a day but have not done any exercise since Spring 2014. Please help! Thanks!

[WendyB · Accepted solution]

Is walking not an Option any longer?

If it is start out slow and add when you can. You should have some strenght training as well.

There are many DVD out there to choose from as well

This place you can look at clips

www.collagevideo.com/

But it really dends on what you like to do. You need to find something you enjoy so you stick with it.

Sounds like you liked walking so I would start there if its still and option

[Takamine]

Deciding on and beginning an exercise program can be a daunting task at any age, but if you are looking for exercises that won't affect the joints adversely you should try body-weight exercises that can easily be done at home.  It is important to include as many muscle groups as possible that will begin to build your core strength, which in turn will help you shedd unwanted body fat.  To begin with, I would recommend buying a stability ball if you do not already own one.  They come in various sizes, so make sure you get one that fits your particular body dimensions...something a sales associate at your local sports store can help you with.  Second, I would also buy some resistance exercise bands with handles, which come in various levels of resistance...owning 2 or 3 different resistance levels would suffice.  There are ample resources available on the internet or for your smartphone that can help you develop a strength training program that suits your needs.  By using the stability ball and bands in conjunction with each other there is no need for a gym membership and can offer you all the benefits that free-weights can, but without the issue of aggrevating joint issues.  Good luck...I hope this helps!!

[lyro]

I enjoy Nordic walking.  It's more aerobic than regular walking and takes stress off of the joints.  You can goolge it for more specifics.

[gerrymcd]

Swimming is a great, low impact workout, as is spin class if your local gym offers them.  Of course, both of which likely involve going to a gym/health club.  If this isn't practical, or something you like, you could of course go with workout videos at home plus buying a few realtively cheap items, like a workout ball and some stretch bands.   But, at the end of the day, its always better to find exercise that doesn't feel like a chore.  Something you enjoy......Wii or XBox exercise activities all count!

[RosemaryG]

I have found walking has really helped me - the secret is to start off slowly and just add to it.  I am now waking 3/4 hour earlier every day to do my morning walk.  I had a lot of back pain which at first made it dfficult.  I stop half way and stretch.  I now can do a 4 km walk every morning and love it. I believe anyone with a sit down job desperately needs this.

[RosemaryG]

sounds interesting !

[Lou_Zhills]

My Nordic poles have been standing in the closet for a couple of years and I pulled them out last week. I'm going out with them this weekend. Do your steps register accurately on your Fitbit or do you have to make some stride adjustments?

Thanks,

Lou

[TwinBren99]

I'm 5'2" tall and 52 years old (53 in 2 days). My husband had a hip replacement two years ago. Got an elipitical for low impact. Love it!! It's the only cardio I can do with headphones on listening to my music with my eyes closed. I can burn 400 cal in 35 min. I've built stamina, lost weight and feel better than I did in my 40's. Taking my bikini to Jamaica in December! Good Luck.

[CAGIRL]

I hope you had a blast in Jamaica!

[CAGIRL]

I love my rebounder! It is low impact on the joints and helps tone all over.

[TwinBren99]

My family had so much fun in Jamaica! The weather was beautiful! It felt good to get some pictures with my 27 yr old daughter and my sons 25 year old fiancé and feel good about how I looked. I have incorporated weight training into my workouts. (8 and 10 lb, plus ankle weights) I did wear a bikini and we ALL wore Santa hats on the beach Christmas day. I have my Christmas card ready for next year!!

[CAGIRL]

That's adorable! I've just started using weights again myself and can really see a difference! I bet your holiday pictures are so cute with the Santa hats! What a great idea! We spent Christmas in Carmel, California.

[dhocker]

While I also do some walking, I'll add another vote for swimming or aquatic activities, if access to a pool is possible. I'm just a couple years older than you and have back and knee issues.  I'll be the first to admit that I do not enjoy traditional exercise. I'm able to do sooooo much more in the water than I can on land.   As I go along, I'm hoping I can consider some land options. For now, though, swimming, water aerobic classes, water jogging and walking are keeping me moving and active, are activities I enjoy and are not causing me pain.  Best of luck to you!