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?  

[Char-K]

I noticed the new dashboard today.  It'll take some getting used to.  

You are doing well too!  Some months I only lose 1 pound!  But at least the scale is going the right direction now!  And it sound like you've found the right way to do this as well.

I never had a weight problem when I was young so initially it was difficult for me to know how to deal with it.  It does require a lifestyle change for those of us who start gaining with age and medical problems.

Some people are blessed with a metabolism that seems to keep them thin their whole lives.  But I don't think it's that way for the majority of us.  It's nice to have this place to compare notes and help each other.

Char

[KateLJM]

Ladies, I am new to this group.  I started using a Fitbit Flex last week, and it has motivated me to kick butt.  I am 65, retired, and 15 lbs. from a healthy weight.  Hopefully getting to a healthy weight (and then to my ideal weight) will produce admirable lab results.  (So far, I don't appear to have any challenges from my thyroid or from family genes.)

[TikiPaka]

Go for it, I've only been using the fitbit for two months now and I'm already over 1.5 million steps and counting.  I feel 100% better, and have lost 9 lbs although a total of over 20 just by walking.  As you can see I've started walking before I even got the fitbit..  Walking is so relaxing to me and I'm sure you're going to love it..  Welcome aboard and keep on stepping!

[Jolwnw]

are there different Zumba styles?  I had back surgery 4 months ago and have been using walking as my exclusive exercise.  Tai Chi was suggested by my physical therapist for toning my core muscles which will make my back feel stronger.  I'm going to do this, but am wondering if zumba might be my next venture.  I've been told it's very intense which scares me.  What has been your experience?

[JudithF]

Jolwnw - there is something called Zumba Gold that is low impact, and there are also some versions of chair Zumba Gold (not as many as there should be IMHO). Go to zumba.com and search for a Zumba Gold class near you. Then contact the instructor to ask about their format, so you can discuss it with your doctor. In my ZG classes, there are people in their 80s as well as very heavy and deconditioned people. A good instructor will adapt the intensity to their participants and offer alternative moves.

Remember that you can just move to the music, doing what works for you as you build up your fitness. My first ZG instructor told us that when she started taking ZG, she would have to sit out every other song. So don't be shy. And if an instructor makes you feel self conscious about listening to your own body, they are not following the Zumba philosophy, so find someone else. Your doctor should be able to tell you what kinds of moves you need to avoid. I have an artificial knee and my doc said no jumping or hopping but everything else was OK.

If you want me to send you links to some ZG classes/choreography so you can show your doc, please let me know. They often have no idea about ZG format and think it is hi intensity aerobics. My personal email is jeflists@gmail.com.

Sent from my iPad
Judith Favia
612-802-0911

[offthewall]

My gym has Zumba Gold - a low impact form of Zumba for seniors.? People can even do that at their own pace.?? I have not tried it yet - my hips still too stiff, but when I get in better shaper I will atempt it.

[Kathymag]

Hi, all - 

Can't believe it, but I guess I can say "I'm WAY over 60....." at age 72......and with relatively new orthopedic problems to boot. Well - I guess they aren't new.....just now flaring up after many years of equestrian mishaps......

That said, I do intend to ride again one day! In the meantime, my exercise has to be water based.......something I struggle to do even living in Hawaii. By the time I get out of work - I'm too pooped to pop - usually end up taking a nap......big mistake......

Looking for inspiration - I need to kick my own butt here - these 30 pounds are driving me nuts!!

[Glickstar]

Hi Kathymag

Nice picture of you on that nice chestnut horse. I used to ride but haven't for a long time.  I'm 74 and staying active mainly with yoga twice a week and daily walking, although walking uphill is now giving me trouble--some hip arthritis and a tendency for butt muscles to cramp up.

After 6 weeks of really focussed record-keeping using fitbit and inputting the food calories and non-stepping exercise (mainly yoga and gardening), I've lost more than 5 of the 15 or 20 lbs I'd like to lose. The biggest lesson I've learned is that the actual amount of exercise or number of calories eaten is not important.  What's important is maintaining the deficit you've chosen to work with.  After trying out various scenarios, I've settled on the "easy" level--as long as I consistently average a 250 calorie deficit (calories out minus calories in), I lose weight.  If I try to speed things up (lots of exercise, or a lot less food), there's always a backlash (hunger, then eating more!).  

I've found if I can get out and build up some of that deficit in the morning things go best.  I find I really have to keep track of everything for it to work. I just make a project out of it and am enjoying it, not trying to lose weight faster than my body wants me to. 2 or 3 pounds a month is fine, I'm already down a clothing size and my waist measurement is down 2 inches.  

Experiment with the record keeping and see what works best for you.  I'm 5 foot 3 (used to be taller!) and weigh 145 after losing the 5 lbs, and my general pattern is I eat about 1300 calories a day and output about 1550.  Some days are quite off the mark one way or the other, but that's the average.  When I reach my goal, I'm going to look great again in clothes, and maybe will get on a horse again as a reward!

I'm finding that a pretty high protein diet helps with keeping hunger at bay.  Goat cheeses are pretty low calorie, and a favorite snack is some fruit and an ounce of goat cheese, about 150 calories in all. This will usually carry me to the next meal.  Sugar free popsicles are great too. Swimming is a great exercise, burns tons of calories.  You should do fine. Maybe get up and walk around at work if possible once every hour. Those steps really pile up little by little.

[Kathymag]

Thank you Glickstar for that nice long post! ! The horse is Lady Hoku. ..... was mine. ...now belongs to a friend of mine. She is a registered appaloosa. .....I had great fun working with her! !

Doing alot of what you're doing already. ..... except the yoga. .... not in the budget right now. The ortho problems include a commission fracture and displaced pelvis (therefore some hip deterioration)....... so. .... lots and lots of ongoing therapy and rock tape to help keep my muscles from seizing up.

I like the deficit idea. ... and also am shifting my dietary stuff to Mediterranean to help keep inflammation down to a full roar.

Walking at work? That's part of the problem. .... I'm on my feet too long three days a week...... so I have to figure out ways to take the pressure off. .... generally cover 5 or 6 miles a day there. ..... way too much right now. ....

Thanks for sharing so much info. .... terrific ideas! !

[Kathymag]

That should say "compression fracture"

[Gigii]

Hi,  I totally agree that weight loss is a challenge after 60. Especially after menapause, medical problems and hormonal changes will do you in if you let them! I just started using my fitbit One and it is really making me get up and move. I have loss 15 pounds so far and feeling pretty motivated.  I can use some weight loss and fitness friends on this weight loss/lifestyle change journey

  Norma, ( user name: Gigii )

[Sappi]

Keep it up friend , after 60 motivation plays a big roll it is very easy to get de motivated. You have lost 15 pounds and that is great. Fit bit helps a lot.

[cdpatches]

Good morning shelly - the weight loss is very slow but the fat loss is what I am noticing - thighs, middle roll, and I feel fantastic most of the time - Washing dishes - try to keep feet moving - some people walk brushing their teeth - in the end keeping the feet moving - I personnally put on a dvr'd show at night and walk till it is done and then check steps and make a decision - walk or sit - sad isn't it - I am a fitbit junky - told my husband that this weekend - it was the best christmas present ever, but I am totally addicted to it - he does not understand but he does notice the difference and says ' keep up the good work ' and he walks to walk more - he lifts weights more than I do, but now we take walks together - fat going, weight slowly going and just overall feeling energetic

[andepk]

I think it is wonderful that you ladies are making progress and have lost some weight.  I have tried everything to loose.  I keep track of what I eat.  Wear the fitbit.  Walk 6 or more miles.  I am active but just not able to loose the weight.  I need to loose 40 Lb.  I even tried the detox cleanser thinking maybe I needed to clean my system to loose weight.  I will keep increasing my steps, try more exercise, etc in hope of loosing.  Wish me luck.  I have signed onto www.walking4fun.com.  I love reading and looking at the pictures as I go.  On the smallest one Crater trail right now but making progress.  On the last part of the trail.  I hope to start the next trail tomorrow.  My number is 2130 for the trail.

[Kathymag]

Hi....

On my orthopod's advice, I have started the mediterranean way of eating. ..... really helps! !! To keep inflammation down to a dull roar AND keep weight under control! Must say my pain has lessened a bit! ! Right now, we are under the threat of two hurricanes back to back. ... and you can be sure that barometer setting isn't very comfortable. ....... but. .... all we can do is deal. .... so. .....I may be uncomfortable for a few days, but I'll get thru it.

I'm working today and tomorrow. .... that's where I will get my exercise in. ...

[MAKAP]

I am new and still trying to figure this all out. I am 15 pounds overweight buy not smoking. I ride my bike, go to the gym and live in a very active retirement community. I bike, golf, play pickleball, and go to the gym regularly. I have gained and lost the same 7 lbs. since Mar. 31. I can't seem to get a continuous downhill slide.

[Kathymag]

Makap...m. try eLiminating processed carbs from your diet. .... breads, bagels, pastas, etc. I think you 'll see a big difference!

[Glickstar]

The only thing that will cause you to gain back seven pounds is eating more calories than you're spending. Your exercise regime sounds terrific, but you need to keep track of what you're eating so you know you're taking in less calories than are going out. Once you reach your goal weight, you have to continue to keep records until you've verified what your maintenance at the goal weight is, and then you have to stay within that to prevent gaining the weight back. Fitbit is a great aid in figuring all this out for you as long as you input the information accurately.

[Kathymag]

Gluten/carbohydrate sensitivity also causes weight gain.......as said before - try cutting those for a week - you will see a huge difference. BTW - brocolli and other dark green dense veges have plenty of carbs in them to support an active lifestyle.

[Kathymag]

Looks like we might be dodging the bullet on the hurricanes. More like tropical storms now....whew!!!