Exercise duration per week (Poll)

[imjustawarrior]

I think this poll is skewed towards those who like to exercise and are proud of the time they put into it. Nevertheless, it is very encouraging. I was an exercise through college and medical school. Then marriage, pregnancy, working full time (60 hr/week as a physician), and menopause got in the way. Since retirement I've lost 30% of my weight with 15 lb to go to ideal weight, and went back to my favorite cardio (swimming), skiing, and resistance training. Discovered low carb/keto and sous vide.

If you haven't exercised, start, if you can. It's not about weight loss. It's about preventing bone loss and loss of muscle mass.

I agree that the poll is skewed. It is interesting to see what the various people are doing.

I also neglected exercise for quite a while. In retirement I have been reversing that. I have a lot of goals and want to age well. I'm glad it is going well for you.

 

[Music Lover]

Warmup sets not counted, anywhere from 3 - 5 depending on the exercise:

Day 1, legs:
- squats 6x15
- lunges 6x15

Day 2:
- incline dumbbell press 6x15
- cable pressdowns (triceps) 3x15
- cable flyes (chest) 3x15
- cardio 20 minutes

Day 3:
- seated cable rows 6x15
- cable lateral raises (shoulders) 3x15
- cable curls (biceps) 3x15
- cardio 20 minutes

Day 4:
- rest

Then repeat, except I do Romanian deadlifts instead of lunges and lat pulldowns instead of seated cable rows.

 

[CoAndy]

I attend anywhere between 4-6 CrossFit classes a week. Also walk the dogs and will get in some hikes during the summer.

 

[Errollyn]

We have a workout area in our basement. We have a tv and an open area because my DW likes to do workout videos. We also have a treadmill, rower, bench, free standing pullup bar, weights, and a few other things. I like to workout with all the lights off. My DW likes to workout with every possible light on. It is a continuous battle when we are both down there.

Depending on your intensity, you may want to get a fan. We have three fans. One for the rower, one for the treadmill, and one for the video workouts. We just use inexpensive Walmart fans.

You and I have VERY similar basement setups.

 

[Errollyn]

I agree with you - the no 1 goal in exercise for seniors is to not hurt yourself.

I'd say flexibility comes in at second place. I've emphasized stretching lately, because flexibility = mobility.

 

[Music Lover]

I'd say flexibility comes in at second place. I've emphasized stretching lately, because flexibility = mobility.

Strength training when done correctly puts the muscles through a full range of motion making stretching unnecessary. It also (obviously) makes you stronger which increases mobility.

 

[Errollyn]

Strength training when done correctly puts the muscles through a full range of motion making stretching unnecessary. It also (obviously) makes you stronger which increases mobility.

You're probably right, but I still do separate strength training and stretching sessions.

I put my socks on while standing up, and the effort required is my signal as to whether I need to stretch more.

 

[RunningBum]

Pickle ball (2x week), weightlifting (~2/week), elliptical (2-4/week), skiing (5/week in season), stretching with focus on hips(3-4/week). No longer running. Maybe I need to change my handle. Nah, I did enough running to last a lifetime.

 

[FREE866]

I attend anywhere between 4-6 CrossFit classes a week. Also walk the dogs and will get in some hikes during the summer.

Crossfit is intense......may I ask how old you are?

 

[FREE866]

Swim 45 minutes once a week. Cardio/strength training class 55 minutes 3 times a week.
Pilates 55 minutes 3 times a week
45 minute brisk walk with hills once a week
Two days a week are 2 of the above. One day a week is no exercise.

I'm thinking about adding Pilates......what do you like about it? what benefits are you seeing? thx

 

[Errollyn]

Crossfit is intense......may I ask how old you are?

Yeah, when I read that I assumed they were in their 40s or 50s. That being said, Crossfit can be very scalable as long as you don't have a "coach" yelling at you to pick up the pace.

Crossfit wrecked my shoulders when it was my primary fitness routine, but I still like doing some of the workouts at my own pace.

 

[SecondCor521]

I think this poll is skewed towards those who like to exercise and are proud of the time they put into it. Nevertheless, it is very encouraging. I was an exercise through college and medical school. Then marriage, pregnancy, working full time (60 hr/week as a physician), and menopause got in the way. Since retirement I've lost 30% of my weight with 15 lb to go to ideal weight, and went back to my favorite cardio (swimming), skiing, and resistance training. Discovered low carb/keto and sous vide.

Congratulations on the weight loss. That's quite a bit!!

If you haven't exercised, start, if you can. It's not about weight loss. It's about preventing bone loss and loss of muscle mass.

Exercise is also a major factor in reducing risks due to heart disease and cancer, which are two of the leading killers of older people. It is also currently suspected (or possibly known, not sure) of helping protect against dementia. As a person who didn't like exercising for a long while but would prefer to postpone death and minimize dementia risk, as well as a somewhat vain person who likes the fit look, I'm a reluctant fan.

 

[FREE866]

I'd say flexibility comes in at second place. I've emphasized stretching lately, because flexibility = mobility.

I agree. For anyone who feels "tight" I did this guys program starting a few years ago. Its 15 minutes. I experienced huge gains in my flexibility:

21 Day Hips

Are tight hips affecting your posture, ability to squat, and your yoga practice? I can help you! Join our online 21-Day Hip Opening Challenge.

www.yogabody.com

 

[Dtail]

I agree that the poll is skewed. It is interesting to see what the various people are doing.

I also neglected exercise for quite a while. In retirement I have been reversing that. I have a lot of goals and want to age well. I'm glad it is going well for you.

Nothing wrong with that. How many polls do we see which are just clever disguises for humble bragging?

 

[ArmchairMillionaire]

Nothing wrong with that. How many polls do we see which are just clever disguises for humble bragging?

A lot of them. But nothing wrong with that, either. People like credit for what they've accomplished, and it's not like there are that many similar-minded folks outside of this forum in the real world.

 

[Dtail]

A lot of them. But nothing wrong with that, either. People like credit for what they've accomplished, and it's not like there are that many similar-minded folks outside of this forum in the real world.

I agree with you on that concept too.

 

[SecretlyFI]

I'm thinking about adding Pilates......what do you like about it? what benefits are you seeing? thx

I like that it works muscles (mostly core) along with flexibility and balance all in one. I take 3 different classes and the instructors are all different. They each have positive aspects to their routine, so I like doing all of them. They are all Mat Pilates classes. I like that it’s a workout that makes me feel strong without wearing me out. I like that I’m able to do at least 90% of what the instructor is doing. I really like working on balance, which I think has improved and I feel it will help protect against falls in the future. I think my core strength has improved, from when I started. And I’m able to do the moves with somewhat less struggling than new class participants, so I think it’s working. Sometimes it amazes me how I can be hardly moving, but working up a sweat at the same time.

Yesterday there was a dad with his 2 teenage daughters taking the class for the first time. The guy looked really strong (arms, shoulders, etc.) After class he was talking to the instructor and saying it was alot more challenging than he thought it would be and he wants to get better at it. So I like that it gives me core strengthening that I wouldn’t otherwise be getting.

 

[ClarkeK]

I walk 5 miles every morning at a pretty brisk pace (16 mins per mile). The only time I don't get the walk in is in rainy weather. I just summited Mt Kilimanjaro in October with my 38 yo son.

 

[mystang52]

I usually take 1 or 2 days off per month with no exercise. Remaining days I do anywhere from one to 3 of swimming, running, cycling, weights.

 

[FREE866]

I like that it works muscles (mostly core) along with flexibility and balance all in one. I take 3 different classes and the instructors are all different. They each have positive aspects to their routine, so I like doing all of them. They are all Mat Pilates classes. I like that it’s a workout that makes me feel strong without wearing me out. I like that I’m able to do at least 90% of what the instructor is doing. I really like working on balance, which I think has improved and I feel it will help protect against falls in the future. I think my core strength has improved, from when I started. And I’m able to do the moves with somewhat less struggling than new class participants, so I think it’s working. Sometimes it amazes me how I can be hardly moving, but working up a sweat at the same time.

Yesterday there was a dad with his 2 teenage daughters taking the class for the first time. The guy looked really strong (arms, shoulders, etc.) After class he was talking to the instructor and saying it was alot more challenging than he thought it would be and he wants to get better at it. So I like that it gives me core strengthening that I wouldn’t otherwise be getting.

Wow. That sounds really great. I’m def gonna check it out. Thx.

 

[Dtail]

I walk 5 miles every morning at a pretty brisk pace (16 mins per mile). The only time I don't get the walk in is in rainy weather. I just summited Mt Kilimanjaro in October with my 38 yo son.

That is a great accomplishment.

 

[ClarkeK]

That is a great accomplishment.

Thank you. There were times when I actually didn't think I'd make it but the only way back down was by medical evacuation via helicopter. I couldn't just raise a hand and say "Um, I think I've had enough"

 

[tulak]

I’m still working, so I fit in exercise as I can. This is primarily cycling for cardio, yoga for strength/flexibility, and I started going to the gym a couple of months ago for strength (weights). I also ski, snowshoe, hike, seasonally, in addition to a good amount of walking. Having said that, it’s been harder the last year, which might be age related? But that’s a different thread.

Apple says I average 60min of exercise per day, and that’s the same for both 2024 and 2025. Once I retire, I hope to have a more consistent routine. Right now, I fit in workouts between meetings during the day, which is challenging.

 

[richardsok]

I'm age 77. History: one quad by-pass (20 yrs ago) and one open heart surgery to repair a blown valve a year ago, plus one shattered femur when a ladder gave way beneath. me 12 yrs ago. Feeling A-OK now, 'cept the left leg never 100% healed. I can just BARELY jog but knowing my leg is held together with a couple of pins and a brace bar onto the bone .... I never try to push it, if I even try at all.

A few years ago there was a massive ten-year study concluded in Britain of healthy people (age 60+) to find, (A) what level of daily exercise is absolutely needed to substantially reduce death rates and (B) is it better to do a lot of brisk tasks and walks during the day, or one extended daily walk? Something like 10,000 seniors participated and were followed-up for years.

Their conclusion: ONE sustained brisk walk, no less than 15 minutes long is the threshold for improving health and minimizing early death. If you exercise more, you get added benefits, of course, but the bulk of benefit is front-loaded with that first critical quarter hour DAILY. ( Doing shorter little walks around the house, even if total walk time is more than 15 minutes doesn't cut it.) Daily sustainability is key.

So with that in mind, my daily regimen is TWO 20-min brisk walks with dog, two sets of 30reps of deep leg squats and (for upper body) minimum of 60-reps of arm lifts with 4KG hand weights twice a day. Each rep starts with hanging hands loosely at my sides and lifting weights as high overhead as I can and then back down. (I'll do more if I feel I can, but I feel it if I over exert). I started this three months ago with just 2KG weights. I really feel an enormous improvement in chest and shoulders now.

Now that I'm retired the regimen is one of the things I can focus on -- and don't need a gym membership to do it.

Motivator: I find that listening to an on-line audio book while walking or lively music when working out helps me a lot psychologically.

FWIW

 

[GBcycling]

2 Hr weight training 4-5 days per week. 20 minutes of that is core/stretch/hip mobility
6 to 8 mile walk 1 day per week
4 to 6 hours on bike per week: 2 rides. December to March, I use our elliptical or stair climber as sub for bike. Have just started 4x4 VO2 max training with HR monitor. Previously I think all my cardio was in zone 3 so I am in transition.

Like many here, I like to exercise. Have ran and lifted weights since college days. Wife enjoys as well (we meet at YMCA) so we have a fair amount of good quality equipment plus free weights at home.