Staying Slim Over 60
One of the questions I’m often asked by my readers is how I stay fit and trim. Let me dispel the “fit” myth immediately. I’m not fit and shame on me. My husband dragged me to join his gym last year and you can count on one hand the number of times I’ve been there.
You’d think that cracking a hip and being diagnosed with Osteopenia would motivate me to do weight-bearing exercises to improve it. Nope, not happened yet and it’s really dumb of me. I have upped my calcium/magnesium consumption but that alone is not enough to ensure my bones are healthy, and I know it.
I have a treadmill in the garage that used to get a lot of use but surrounded by boxes and junk, it doesn’t seem appealing so it hardly ever never gets used.
Exercise doesn’t keep me slim so it must be what I eat or rather… don’t eat. About 10 years ago I stopped eating all forms of meat. No pork, steak or chicken of any kind. After reading about meat industry practices I could no longer support it and decided I didn’t want that violence in my body. Have I missed it? You bet! There’s nothing quite as fabulous as the taste of bacon. I do eat fish.
I also try to eat my meals on a sandwich plate which limits how much I can serve myself.
I discovered that I was gluten intolerant a few years ago. That cuts out a lot of empty calories. There are many replacements for products made with gluten but I haven’t found a substitute for croissants or french bread worth eating yet! Do I miss them, yes! But I’d rather feel good than eating something tasty that makes me feel terrible later.
I’m heading out to drag my lazy bones around the block today. I’m also planning to cancel my gym membership because if I hate the place, and I do, I’ll never go there so I’m wasting my money. I either need to find a place I do enjoy or build exercise into my daily activities.
As a side note, my ability to chew has been seriously curtailed during the last month because of this dumb flipper in my mouth. I’ve lost a few pounds and my pants fit me better but I would never recommend knocking your front tooth out as a weight loss strategy 🙂
How do you get exercise and how do you motivate yourself? Any suggestions welcome!
Thanks for reading and have a great day!
I will turn 60 this Summer…and still a size 2. The secret is as simple as staying reasonably active and controlling your portions. Eat what you want…but significantly less than when in your 20s…30s…Good Luck with your health changes…God intends us to be happy and well!
I agree that proportion is hugely important.
Jennifer-I just found your post on staying fit. I, too, have osteopenia and encourage you to find a gym you like and work with a trainer. A trainer will hold your feet to the fire and the results will amaze you. I work so much harder with a trainer than I ever would on my own. You have plans for an active retirement and that won’t happen if your bones continue to deteriorate. Good luck! It’s hard work but so worth it.
I hope to find a trainer here in our new area. The ones near our old home cost a fortune.
Hi! Did you try yin yoga or Hatha yoga? There are internet sites where you pay about ten dollars per months and you can choose a lot of diferent classes. Yin yoga acts over bones and joins and helps to get thin and in peace. It works to me. I have had Back pain and I am very well right now.
Good luck!
(Excuse my English)
I just came across this post and realize it is older and you may not see this comment but I also wanted to put in my two cents.
I’m 68 and have walked every day since forever. We walk for an hour in a park that has a lot of hills. In addition, I began Pilates a couple of years ago and adore it. I attend a reformer class with a partner once a week and a barre Pilates class once a week. We travel a lot and I feel so good about being able to see all the sights which often involve many, many stairs and/or hills. I think Pilates is so important for our core, balance, stamina, and strength.
Prolia, the injectable for bone loss, was mentioned above and I’d like to second that suggestion. I’ve had great results, my last bone density test having shown 7% improvement and taken me back to osetopenia from osteopororsis.
I’m due for another bone density test. Thanks for reminding me. My core strength is very weak which causes backaches and other issues so that’s a huge priority. Thanks for sharing your 2 cents. I always appreciate readers comments.
I appreciate your honesty about exercise and am glad to know you’re getting enough protein. My husband and I began going to the gym when we retired and it’s now a daily part of our lives. I rediscovered my childhood love – swimming. I swim laps 3 x week. I also do a circuit class for bone strength as I have osteopenia. I love group exercise and the camraderie. My husband much prefers working out on his own. I’ve made good friends through swimming and classes (we have an intense lap swimming group). I lost more weight than I should have initially and noticed hair loss, probably from not getting enough protein. What a shock! I’m now at a good weight and hair is growing back. What I want is to stop worrying about protein, carbs, and fats and go back to eating like I did before this “hair situation” – without worry about nutrition and a normal diet. Sigh. It’s always something, isn’t it? However, we’re blessed and I’m grateful.
My husband is a big swimmer and goes several times a week for laps. I wish I liked the water because I know it would be easier on my joints which seem more painful every year. Good for you, Beth!! Way to go. I need to get myself onto a regular regime.
I wanted to lose also but just didn’t have the time to go to a gym. I was sure if I got it off I would keep it off.So I did nutrisystem for 2 months lost 25 pounds and feel great keeping it off and walking more
Congratulations!! Good for you!
Great article and comments! I have always been a pretty healthy eater and exerciser. Unfortunately, at 56 I developed osteopenia and full blown osteoporis. I was actually quite shocked! My local gym closed two years ago, and I can’t bring myself to drive 30 minutes each way to go to the gym. I have always been a walker and do have light weights at home to use. Food can be a challenge! I have reactive hypoglycemia so have to even watch the number of fruits I eat! I took the age quiz you posted recently and it said I should live to 100 years old, so I guess I’m doing quite well!
Driving 30 minutes each way would stop me too, Linda! From what my readers are saying, walking may be our best friend. I also have little free weights I am unearthing from under my bed. We can do this. Good luck!!
Since having cancer I have minimal energy. I tried a “Gentle Fitness”class for the over 60’s at a community center but it was still too strenuous for me. I have taken up Line Dancing, which I absolutely love, and it’s a good workout (cardio) for the body and for the mind (memory). It has helped with my balance. Plus I adore the people I dance with. We have a very patient instructor.
At our church I am participating in the “Million Step Challenge” and record my steps each day. Some days I reach 10,000 steps. I love to walk so this is something I will probably continue when the challenge is over.
I also take a class in Rimbala (rim=rhythm; bala=balance) that uses music, rhythm, and movement to strengthen the core, improve grace and posture, and prevent falls. Our exuberant instructor has his doctorate in Music, is a music professor at a university, and also teaches this class in seniors’ homes around the city. It’s a 10 week programme that runs three times a year. I think I’ll do it again in September because it’s so much fun.
I may add to my fitness routines later as I gain strength, but so far this gentle approach and loving what I do are working well for me. A huge component for me is the social aspect. As others have mentioned, having a scheduled activity keeps one accountable.
I am also studying a book, The New Rules of Posture, How to sit, stand, and move in the modern world, by Mary Boyd, and hope to incorporate the exercises in the book into my daily routines. I am already doing deep breathing and love it.
I love your blog and am inspired by your posts and stimulated by the discussions that emerge.
Good luck with your tooth and with your exercise plans.
Honey Bee
Oh Honey Bee, thanks for sharing and I’m sending good wishes for your improvement! I adore the sound of that book and will head over to Amazon right now to see if I can get it. I am quite distressed about my posture these days and would dearly love to work on it! Your dancing sounds perfect. Having social interaction is such a terrific component to getting fit!
I found it and ordered it Honey Bee, thanks so much xox
You’re most welcome. My great pleasure.
Hello. I just came across your blog this afternoon, and what a good writer you are! Two things I would like to suggest you add to your diet since you are vegetarian: protein shakes by Isagenix, the one I use is IsaLean Pro with 36 grams of protein, and the other is a calcium supplement by AlgaeCal. It’s made with plant-based calcium so it doesn’t constipate us as mineral based calcium does I use it with Strontium because strontium actually builds bone. I remember my son adding strontium into his saltwater fish tank to get his coral to grow. It’s the same stuff. AlgaeCal guarantees you will grow and strengthen bone or your money back. I don’t sell either product, I just use and recommend them. As far as exercise goes, lots of people have great ideas. I use my treadmill at home and watch a favorite half-hour show with headphones on. I use my arm weights with an old Madonna video, and then that’s about all I do, which is why I’m not slim but also not fat. I’m giving a vegetarian diet some consideration, but if I do it, it’s no meat at all, because even though fish aren’t bright, they value their life, and who am I to say theirs is less valuable than a cow’s?
Very good point about the fish, Loretta!! They just weren’t part of the book I read when I got turned off to meat. I have toyed with the vegan idea but just not gone there. Thanks so much for the Calcium recommendation. I do use protein powders but I haven’t heard of that one so I’ll have a look for it. Calcium recommendations are always welcome as I never know if I’m getting enough. Welcome!!
Great post Jennifer!
We are all in the same boat. Bodies and lifestyles change and we need to change with them. I have always had a gym membership, but I have never allowed it to make me feel guilty. I go when my schedule allows. When I was younger I enjoyed the jazzercise classes and the like. For the past ten years yoga has been my passion. Finding the right gym is the key. Many gyms have women only sites. These are great places for working out and social camaraderie.(especially when there’s a coffee shop near by).
thanks for your thoughts
Great idea about the women’s section allowing for camaraderie! I was a step class fanatic for many years but the pounding music gradually drove me upstairs to the machine which eventually became boring. I am planning to make a point of investigating my local yoga and pilates studio when I am recovered from my dental surgery.
What fabulous feedback from everyone! I will keep this post to refer back to. My challenge is making time for things I don’t really want to do when working long hours at my job and so tired at the end of the day. I know exercise will make me feel better though. After falling outside the gym and hurting my shoulder that just made it tougher! Anyway, I am committed so will keep at it. Interesting about the wheat; on my first trip to Italy last year I ate bread, pasta etc. and none of it bothered me and after 3 weeks I didn’t gain an ounce. I think I may just move there!
I’m so sorry to hear about your fall, Janet! That’s both frightening and painful. I’ve never been the same since my fall 3 years ago. Older woman and falling is a classic recipe for disaster. I love your attitude about moving to Italy!!! Let’s do it:)
Pure Barre classes are working well for me for almost 2 years now. In just under an hour I work very part of my body and the classes always include a lot of stretching. I am amazed how the class time flies by and feel so good at the end of class. I would say it’s a combination of ballet, yoga and Pilates. The studios are franchised all over the country and mine is full of friendly encouraging instructors and women of all ages. It’s low impact unless you do Platform, and so you need to add cardio work to keep your heart healthy. See if there is a studio in your area and give it a try! I know it’s helped me tone up.
I’d tried Barre at an old gym I belonged to many years ago and found it geared to all the young moms in the class. Meaning I nearly killed myself trying to keep up! I need a gym and classes that are more geared to my age. What you describe sounds like something I’d adore!!
I agree ! I love to exercise but am having a hard time finding classes for 60+ women who just want the basics !!
Yes, I’m not looking for fancy, just fit!
Have you checked out the fabulous Canadian Miranda Esmond-White and her Classical Stretch program on PBS television? She has a few DVDs that would be just perfect for you. I am thinking the Mobility and Bone Strengthening would be good. Do check out her web site where you can try some of the exercises. Very gentle strengthening and stretching that was created by Esmond-White ( a former National Ballet dancer) to rehabilitate those with sports or other injuries that affected their mobility. http://essentrics.com
You can sign up for Essentrics TV where you pay a small amount monthly to have access to every DVD they have. Good luck!
I haven’t heard of her!! I’m so happy to
Learn of it. Stretching is so good for us and feels awesome. Thank you Ainsivalavie!! I really appreciate the suggestion.