How do women over 60 get in shape?

[Shelley]

Hi all!  I am starting this thread to help all the ladies from our old forum get started up again over here in the new place.  Hope you all find this thread.  Getting in shape after 60 has its own challenges especially when you have lost muscle, have slowed metabolism and hormone changes.  How are you getting and staying fit?  What s working for you?  

[LisaAnnK]

Hi,

I just discovered this discussion.  I'm not sure how it works but will give it a try.  I've had my fitbit for about a year, but I would love to communicate with others who are over 60 and trying to get fit.  I try to walk 10,000 steps a day (often walking my dogs).  I also go to the gym twice a week and have recently been working with a trainer.  Physically I'm feeling better but I can't seem to lose weight.  I need to loose about 15 pounds.  I'm using the MyFitnessPal to log what I eat and have even worked with a nutrician coach--but no results:(   

I'm a fairly active 72 year old, single with two grown children and four grandchildren.  I need to stay fit!!!  

Any help is appreciated

[KathleenGage]

I am 61 and did my first full marathon for my birthday in May. Power walked. On the 4th I do the Butte to Butte which is only 4.5 miles.

There is a lot of great conversation that takes place in this group.

If you're interested, I started a 30 day challenge on Facebook. https://www.facebook.com/maturewomenhealthfitness

Feel free to join in.

Kathleen

[BMI]

 Good job!  I have been on WW, curves,aqua zumba and regular Zumba.  I still work full time except the summer months.  I have lost 50 lbs within this tme frame.  I have been at a still still or a gain then lose.  I am really concentrating on salt & sodium intake have found I am dropping weight.  Even though I was eating properly when you look at the ingrdients it is a real wake up call.  4C italian bread crumbs 1/3 cup 630 grams sodium compared to 4c panko plain 65 grams, then I add Mrs Dash salt free itailian seasoning big difference.  Cheerios 140 mg sodium compared to Oatmeal 0 mg.  Try this for a couple of weeks stay within the heart association guidelines of 1500 per day.  I felt I had nothing to lose by going this route and it is working for me.  Happy 4th July

[tasia]

It sounds like you are doing everything that is healthy for you. Fifteen pounds is not a lot of weight. Maybe it will just be a very slow process for you. I do have the most success when I log my food intake as I realize how little I can eat of certain foods. Hang in there and give yourself a big pat on the back for taking good care of yourself.😉

Sent from my iPad

[LisaAnnK]

Tasia,

Thanks for responding to my post.  I wasn't sure how active this discussion was.  I use the My Fitness Pal and have been logging everything I eat.  My weight loss is slow, but I probably just need to be patient and stick with it.  

[LisaAnnK]

Thanks for the suggestions.  The app My Fitness Pal works great for keeping track of what is in the food I eat.  It has been and education.

I appreciate the support. 

[LisaAnnK]

I'll check out this Facebook site.  Thanks!

[susiebee44]

I applaud your efforts to stay (or get) in shape.  I'm 71 and have been overweight my whole life, apart from periodic diets where I'd lose weight then quickly gain it back.  Same old story, right?  Anyway, a few years ago, I joined the YMCA gym in our community, got a handle on my diet and began seeing results.  I'm now of normal weight and much more fit than I was years ago.  It is a constant battle with the diet, however, for me.  I've learned to accept that and to accept the times when I don't eat 100% the "right" way.  Even though I'd like to weigh 5-7 lbs less than I do right now, I cannot seem to lose them.  Overall I am happy with my progress and understand that I'm not willing to do what it would take to lose these pounds.  If your goal of losing 15 lbs is realistic, you may find that you would need to adjust your diet and/or increase your exercise.  They say that diet is about 80% of the weight-loss effort, with exercise only 20%.  We all tend to underestimate how much we are eating and overestimate the amount of exercise we are doing.  If you have a YMCA in your area, I'd suggest you look into the group fitness programs for active older adults (sometimes called Silver Sneakers).  I've enjoyed these classes for three years now and credit them with helping me get more fit, stronger, and keep weight off.  Good luck!

[KathleenGage]

I recently read an excellent book called, Senior Fitness, The Diet and Exercise Program for Maximum Health and Longevity.

The woman who wrote it is now 80 plus. She was diagnosed with breast cancer at the age of 47 and started a quest to learn about healthy eating. She still, to this day, participates in marathons, triatholons, ironman compeitions.

I would recommend this book to any woman, but especially those of us over the age of 60. http://amzn.to/1UhnFYV

Many of the challenges we may face as we age CAN be reversed. This book explains a lot of how we can do so.

A great deal of our optimum health has to do with proper eating and exercise.

I love that there are so many women in this group who are taking action to make our "golden years" really golden.

I can't even believe I am over 60. I think there's a typo on my driver's license. LOL

[dancefoxtrot]

SusieBee44

Welcome. I'm just 3 yrs. older and am within the last few pounds of my goal weight. It is slow going now but I hit 141.1 this AM a new low. At 5`7" I still have more tummy than I want but I'm in the normal range. 

I have been thinking about visiting a trainer to learn a few more muscle building ideas. We can meet our goals over time. We have a Labor Day Challenge going that is a discussion like this also. 

Congrats on your success so far.

Barbara 

[dancefoxtrot]

LisaAnn

Hi and welcome. Are you burning more than 500 extra cals. daily to lose the weight? Are you drinking 64 oz of water daily? Are you sleeping 8 hours a night?  Are you not in a stressed out place?  All these things are key to weight loss.  Check your thyroid levels as well as it does tend to slow down for some of us. 

Ask your trainer about High intensity training to keep your metabolism high.

I'm 74, grandmom of 3 and the weight loss is slow but it is happening. Increasing training will build muscle which is good but won't show up on the scale right away. Try measuring your waist, hips and thighs as you may be converting fat to healthy lean muscle. 

Welcome,

Barbara G

[susiebee44]

Good going, you!  That doggone tummy (says Every Woman I Know)!  Have you noticed the headlines on magazines near the checkstands?  90% of them promote an article for losing weight in the tummy.  They know this guarantees the sale of the magazines by us suckers...

[dancefoxtrot]

Hi BMI

Ask your cardiologist what medicines may be slowing you down. Often you are given beta blockers and other meds. to manage possible further risk. Have a thorough discussion with him or her. Did you do a Cardio monitored program after your surgery for the aneurysm? That might be a good idea. Eat super healthy foods and zero junk as you are repairing your major blood vessel.

Best,

Barbara G

[dancefoxtrot]

susiebee

I sometimes check out the article on the grocery line but don't buy it. Not that much of a fool. For us apple bellied fat storers belly fat is the last to get gone. It's just what's so and the ab does shrink as I lose. Good health is soooo much more important so 5 more lbs. to go.

We are doing this,

Barb 

[KathleenGage]

As DanceFoxTrot says, eating healthy is where it's at. We can look for all the quick fixes, magic formulas, easy button solutions, but the bottom line is this - we have to make lifestyle changes if we want to perform at our peak.

Every book on the subject of getting in shape, losing the belly fat, getting the kind of energy we want, is all about what we eat and getting some rock solid exercise. There's no way around it to be Peak Performers.

Personally, as I age, I choose to be my best. I can go for the "magic pill" "secret potion" "press button formula"

Or ... I can do what is best for my health by getting rid of the junk that packs on the pounds.

Granted, no always easy but ALWAYS worth it.

[anrento]

Hi Barb, I track my food  on MFP and am doing well. I just poured  eggwhites on top of rice cripies with slaw mix,onions and garlic. I liked the taste.

[dancefoxtrot]

Holy cow that is quite a mixture. Wait rice crispies? 

Glad that you are doing well.

Barb

[JulieInMadison]

Hello Everyone,

I just returned from a walk/run this am, where I had an epiphany that restored my hope for the human race. I will not try to describe it, (since by definition an epiphany must be experienced!) but I will say, if I had not chosen to get out there and exercise this morning, I would not have had it.

I turn 61 this month, so just barely qualify for this over 60 group. I'm 5'5, 143 lbs.. Five years ago, I was 20 pounds heavier. On 10/10/10 I decided to do something significant to commemorate the date, so I went from being an omnivore to being vegan. It was one of the most beneficial decisions of my life. My intention was to try it until 11/11/11, reassess my health, and decide whether to continue, since I thought it was going to be a difficult task that I would be glad to give up at the end of a year or so. I was wrong. It was not a difficult task, it was an awakening. I reassessed on 11/11/11 and again on 12/12/12 and found it easy to make the decision to stay vegan permanently. I attribute a great deal of my well-being to my vegan lifestyle, and recommend it to anyone looking for a way to improve their health. There are many other benefits as well, but like the epiphany I had this morning, they must be experienced personally. I can only say, if you try it and give it a chance, you will thank your lucky stars!

[tasia]

Sounds like you are having a great 60's!😀

Sent from my iPad

[susiebee44]

Based on your comment and my research online, I ordered the book and expect delivery tomorrow.  Can't wait to read it.  Thanks for letting us know about this resource!