Movement can be seen as reflecting a willingness to continue meeting life as we are, rather than mourning who we once were. Even small amounts may help us restore a sense of steadiness and participation in our lives. How well is your exercise plan working for you?
hi Janice. first i bought your book, read it then gifted it to my friend for her 79th birthday this month. so much good advice, and how often do we get to read advice from our peers?! i'm also 79 and have realized these past few years that movement, including travel, is keeping me fit to continue doing it. i'm now also keeping a list of the exercises i've found on YouTube specifically for older women with osteoporosis. so i feel safer moving in ways to prevent injury or falls. and i'm incorporating gentle but fun dance routines (also on YouTube)into my day, which not only help with strength and balance but raise your spirits as well. i'm off my anti-depressant. i want to keep my brain healthy too in as natural a way as possible. turns out it takes work to age well. but it can also be fun!
I love doing Essentrics with Miranda Edmond White. There are so many movements that improve my daily abilities that are really only part of the exercise routine. Things like wiggling fingers and toes and reaching way out with both arms and balancing on my toes and tucking in my lower back to help stretch it and various shoulder and hip movements that test the whole range of movement. This focused movement makes daily living much easier. I can reach into high cupboards without pulling a muscle. I can get down and up off the floor without pain. I can work at my computer without painful cramping. I do 25mins of essentrics 5 days a week. I have started YouTube step classes with my new step bench. The muscles used for stepping up also catch us when we trip. I walk for meditation and thinking mainly and I do some simple weights exercises when I feel like it. I am determined to keep my mobility and strength as long as possible. I also take care to eat enough protein, carbs and fibre and good fats. I think real living requires us to challenge ourselves a bit every day in some way. Not being lazy is a challenge. Eating healthy is a challenge. Learning new things is a challenge. I love life.
It’s quite expensive at AUD32 a month but I have got a lot out of it. I like to exercise at home and there are many routines to choose from as well as daily suggestions. It has a 2 week trial I think
Janice, I bike 8 miles and walk 3 every day. It's not about racing anyone — I just like pushing myself, and it clears my head. I understand your line about movement being "a willingness to continue meeting life as we are, rather than mourning who we once were." For me, the discipline and energizing effect of exercise is the whole point.
Well , exercise is important to me as I age and my body changes. I can’t believe the change in the last 6 years. My knees are arthritic and now I find certain things difficult, squatting , stairs, uphill walking. I’m waiting for a knee replacement. And this from 60 to 66. I’ve done the GLAD program for anyone with knee or hip osteoarthritis. I’m swimming at least twice a week. I did yoga this winter and am now going to the gym two to three times a week doing strengthening exercises as per the suggestion of my doctor. I wish I could say I feel great, but after quitting smoking 3 years ago and gaining 25 pounds, I really don’t. But I am working on it and doing my best to be ready for knee surgery in the future.
Hi Marjory, It sounds like you are doing every thing you can to alleviate the issue and I wish you well on the upcoming surgery. I have trouble with my knees too, but am managing so far - even so they slow me down.
Took me a while to get an exercise plan that works for me. Now that I have a weekly routine of all things good for me on a printed sheet of paper, life is much better. I change it every week and I listen to my body
I found myself wondering whether the goal matters more than the exercise itself. Have you noticed it's easier to stay consistent when movement is connected to something you want to keep doing, rather than simply exercising for its own sake?
Love that you are doing Qigong. There was a study looking at this recently showing moderate improvements in cognition and mood for older adults in senior centers practicing Qigong. Just pilot data, but still.... https://pubmed.ncbi.nlm.nih.gov/42483049/
I have always disliked exercise for exercise sake. Nothing more boring in my mind than going to a gym or doing any kind of calisthenics. I do enjoy physical labor when it involves fun projects around my little acreage. I like walking when it involves the dog. I like biking if there's a coffee house destination on the route. My motivation is having fun and my idea of fun is often quirky, unique to me but not those closest to me. I'll do 5 flights of stairs if there's something up there I want to see. If exercise is a means to a rewarding end, I'll do it, but not as virtue signaling or to "be seen".
Hi, I like the idea of finding fun in the exercise and a reward tied to it. So, true each of us has our own idea of what that might look like and it may change over time.
Janice, thank you for sharing your thoughts on aging well. I’m 72, windowed almost 3 years now and I exercise every day. Steps after coffee first thing in the morning. I listen to audiobooks from my local library. Sometimes my mind wanders, but mostly I focus more on the book than the steps. That makes it easy to reach my daily goal of 12,000 steps. In the afternoon I do yoga and strength exercises 5 days a week. I’m motivated to help strengthen my bones, improve balance, and improve muscle power. I can tell it works because when I do routine household stuff, it’s a little easier than without. That keeps me motivated.
Walking has been a favorite activity, and I was doing some interval walking: short bursts of high intensity walking alternating with recovery periods. I need to get back to it. Extreme heat in our area, and some health problems, are making it more difficult. I have some WalkFit videos for indoor walking—I should use those.
Thanks, Janice, for the encouragement to move. And for the other tips and associated factors to consider.
Hi, Janice- just happened upon your Substack and I am now a follower:) I am a 76yo solo (metaphysical alchemical) elder, fascinated and challenged by the aging process. Since suddenly and unexpectedly becoming a widow in 2020, my human journey has been supported and elevated by participating in grief therapy, depth psychotherapy and (after a hip replacement and a few falls) physical therapy. The Medicare-covered PT sessions will end soon and I am joining a Silver Senior Fitness group that meets twice a week. Because belonging to a “community” is important to me, I have joined three book clubs and now I am playing Scrabble once a month at my local library. Intuitively, I sense that I will be a centenarian…so, realistically navigating the years ahead requires me to follow an active lifestyle and to nurture my nervous system to ensure healthy alignment of mind/body/spirit. Thanks for sharing your wisdom🫂💙🕊️
Hi Dahna, It seems that aging well requires us to nurture our body and emotions to ensure the healthy alignment of which you speak. Our choices today will make a difference, I'm finding.
Spot on Janice! It’s so easy to slip into the trap of viewing decline as inevitable, when in reality, targeted movement is the ultimate antidote. Choosing to stay active is how we keep our energy high and stay fully engaged with life. Thank you for putting out such a clear, actionable reminder of what’s possible!
Hi Robyn, I've always believed that if we don't use it, we lose it, which is true, but I'm also finding that the body seems to lose some energy, mobility, etc on it's on and I hadn't counted on that. So, adjusting my movement activities - used to be running now it's walking - but still making sure I do what I can.
Movement can be seen as reflecting a willingness to continue meeting life as we are, rather than mourning who we once were. Even small amounts may help us restore a sense of steadiness and participation in our lives. How well is your exercise plan working for you?
Hi Janice. Exercise (for me) is as important as brushing my teeth, sleep, eating healthy, and 'staying regular' !
Many get annoyed when I say I have to get a short workout in and it cuts into 'their' plans. Or they try and shame me into taking off a day.
If I succumb to one day, it leads to two and morphs into three. And then I'm absolutely stiff and miserable!
My mantra is to stay moving for the rest of my life.
Good article! (As always.)
Hi Patti, I love your mantra.
Thanks, Janice.
Yes, so easy to get out of the good habit, and harder to get back into it. Best to just keep up the daily!!
Hi, I totally agree.
hi Janice. first i bought your book, read it then gifted it to my friend for her 79th birthday this month. so much good advice, and how often do we get to read advice from our peers?! i'm also 79 and have realized these past few years that movement, including travel, is keeping me fit to continue doing it. i'm now also keeping a list of the exercises i've found on YouTube specifically for older women with osteoporosis. so i feel safer moving in ways to prevent injury or falls. and i'm incorporating gentle but fun dance routines (also on YouTube)into my day, which not only help with strength and balance but raise your spirits as well. i'm off my anti-depressant. i want to keep my brain healthy too in as natural a way as possible. turns out it takes work to age well. but it can also be fun!
thank You Janice
Bravo
I love doing Essentrics with Miranda Edmond White. There are so many movements that improve my daily abilities that are really only part of the exercise routine. Things like wiggling fingers and toes and reaching way out with both arms and balancing on my toes and tucking in my lower back to help stretch it and various shoulder and hip movements that test the whole range of movement. This focused movement makes daily living much easier. I can reach into high cupboards without pulling a muscle. I can get down and up off the floor without pain. I can work at my computer without painful cramping. I do 25mins of essentrics 5 days a week. I have started YouTube step classes with my new step bench. The muscles used for stepping up also catch us when we trip. I walk for meditation and thinking mainly and I do some simple weights exercises when I feel like it. I am determined to keep my mobility and strength as long as possible. I also take care to eat enough protein, carbs and fibre and good fats. I think real living requires us to challenge ourselves a bit every day in some way. Not being lazy is a challenge. Eating healthy is a challenge. Learning new things is a challenge. I love life.
Hi Val, What a great plan you have in place. Essentrics sounds interesting, I will have to look into it more thoroughly.
It’s quite expensive at AUD32 a month but I have got a lot out of it. I like to exercise at home and there are many routines to choose from as well as daily suggestions. It has a 2 week trial I think
Janice, I bike 8 miles and walk 3 every day. It's not about racing anyone — I just like pushing myself, and it clears my head. I understand your line about movement being "a willingness to continue meeting life as we are, rather than mourning who we once were." For me, the discipline and energizing effect of exercise is the whole point.
Hi James, That makes perfect sense. I, too, like pushing myself.
Well , exercise is important to me as I age and my body changes. I can’t believe the change in the last 6 years. My knees are arthritic and now I find certain things difficult, squatting , stairs, uphill walking. I’m waiting for a knee replacement. And this from 60 to 66. I’ve done the GLAD program for anyone with knee or hip osteoarthritis. I’m swimming at least twice a week. I did yoga this winter and am now going to the gym two to three times a week doing strengthening exercises as per the suggestion of my doctor. I wish I could say I feel great, but after quitting smoking 3 years ago and gaining 25 pounds, I really don’t. But I am working on it and doing my best to be ready for knee surgery in the future.
Hi Marjory, It sounds like you are doing every thing you can to alleviate the issue and I wish you well on the upcoming surgery. I have trouble with my knees too, but am managing so far - even so they slow me down.
Took me a while to get an exercise plan that works for me. Now that I have a weekly routine of all things good for me on a printed sheet of paper, life is much better. I change it every week and I listen to my body
Hi Marina, I like the idea of the weekly routine and yes listening to our bodies - they have a lot to tell us if we would only listen. Good for you!
I found myself wondering whether the goal matters more than the exercise itself. Have you noticed it's easier to stay consistent when movement is connected to something you want to keep doing, rather than simply exercising for its own sake?
Love that you are doing Qigong. There was a study looking at this recently showing moderate improvements in cognition and mood for older adults in senior centers practicing Qigong. Just pilot data, but still.... https://pubmed.ncbi.nlm.nih.gov/42483049/
Hi, I like Qigong - there are many YouTube videos that I can practice with for free.
I have always disliked exercise for exercise sake. Nothing more boring in my mind than going to a gym or doing any kind of calisthenics. I do enjoy physical labor when it involves fun projects around my little acreage. I like walking when it involves the dog. I like biking if there's a coffee house destination on the route. My motivation is having fun and my idea of fun is often quirky, unique to me but not those closest to me. I'll do 5 flights of stairs if there's something up there I want to see. If exercise is a means to a rewarding end, I'll do it, but not as virtue signaling or to "be seen".
Hi, I like the idea of finding fun in the exercise and a reward tied to it. So, true each of us has our own idea of what that might look like and it may change over time.
Janice, thank you for sharing your thoughts on aging well. I’m 72, windowed almost 3 years now and I exercise every day. Steps after coffee first thing in the morning. I listen to audiobooks from my local library. Sometimes my mind wanders, but mostly I focus more on the book than the steps. That makes it easy to reach my daily goal of 12,000 steps. In the afternoon I do yoga and strength exercises 5 days a week. I’m motivated to help strengthen my bones, improve balance, and improve muscle power. I can tell it works because when I do routine household stuff, it’s a little easier than without. That keeps me motivated.
Hi Richard, That's a very impressive routine especially if you are doing it by yourself.
Walking has been a favorite activity, and I was doing some interval walking: short bursts of high intensity walking alternating with recovery periods. I need to get back to it. Extreme heat in our area, and some health problems, are making it more difficult. I have some WalkFit videos for indoor walking—I should use those.
Thanks, Janice, for the encouragement to move. And for the other tips and associated factors to consider.
Hi, Walking is probably my favorite activity, but I don't seem to have the stamina that I did.
Hi, Janice- just happened upon your Substack and I am now a follower:) I am a 76yo solo (metaphysical alchemical) elder, fascinated and challenged by the aging process. Since suddenly and unexpectedly becoming a widow in 2020, my human journey has been supported and elevated by participating in grief therapy, depth psychotherapy and (after a hip replacement and a few falls) physical therapy. The Medicare-covered PT sessions will end soon and I am joining a Silver Senior Fitness group that meets twice a week. Because belonging to a “community” is important to me, I have joined three book clubs and now I am playing Scrabble once a month at my local library. Intuitively, I sense that I will be a centenarian…so, realistically navigating the years ahead requires me to follow an active lifestyle and to nurture my nervous system to ensure healthy alignment of mind/body/spirit. Thanks for sharing your wisdom🫂💙🕊️
Hi Dahna, It seems that aging well requires us to nurture our body and emotions to ensure the healthy alignment of which you speak. Our choices today will make a difference, I'm finding.
Agreed- 100%:)
I also found some helpful resources here:https://nutrislimpath.online/
Spot on Janice! It’s so easy to slip into the trap of viewing decline as inevitable, when in reality, targeted movement is the ultimate antidote. Choosing to stay active is how we keep our energy high and stay fully engaged with life. Thank you for putting out such a clear, actionable reminder of what’s possible!
Hi Robyn, I've always believed that if we don't use it, we lose it, which is true, but I'm also finding that the body seems to lose some energy, mobility, etc on it's on and I hadn't counted on that. So, adjusting my movement activities - used to be running now it's walking - but still making sure I do what I can.