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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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March 08, 2017

10 Uncommon Exercises For Maintaining Strength, Agility, and Power With Age

By Mark Sisson
77 Comments

Inline_Moves_AgeThe older you get, the more important strength, agility, power, and lean mass become. This isn’t how most people approach old age. They expect strength and all the other trappings of physical capacity to degenerate, and so they do. It’s what happens all around us, every day. Seniors are feeble, right?

The weight room is scary for a lot of people. Hell, even able-bodied youngsters in the prime of their lives shy away from lifting heavy things. So, first things first: Seniors should definitely strength train. If you’re unsure of your form and capabilities, find a trainer who works with older folks and ensure your safety. Just get out there.

But it’s not the only way. If, for whatever reason, you can’t or won’t do traditional strength training, or you just want to diversify your training arsenal, I’ve come up with several uncommon exercises and activities to help you stay strong, agile, fit, and powerful as you age.

Let’s go:

Taking the Stairs

Stair climbing performance is a powerful predictor of resilience in the elderly—how well they bounce back from health incidents. In older adults undergoing abdominal surgery, stair climbing performance is the single best predictor of peri-operative complications. Same goes for postoperative cardiopulmonary complications, complications following lung cancer surgery, and many others.

Unlike some other, more isolated performance tests used to indicate health or mortality risk (like walking speed or handgrip strength) stair walking is a robust, compound movement that requires coordination, balance, and strong  glutes, quads, and hamstrings. Training the stairs will likely transfer over to the health conditions it associates with, whereas increasing grip strength or forcing yourself to walk faster probably doesn’t.

In chronic stroke patients, regular stair training (30 minutes a day, 5 days a week for 4 weeks) improved postural control and balance.

You can start by taking the stairs whenever possible. Skip the elevator. And if you get overly tired with a few flights to go, you can hop over to the elevator and finish out your ascent.

Consider adding weight when regular stairs get too easy.

Dancing

Dancing isn’t just fun. It can be a potent training tool, too. And everything seems to work. Whether it’s Turkish folk, traditional Thai dance, Scottish country dance, or line dancing, dancing can really incease functional capacity and even strength in older adults.

It may even build muscle. An 8-week ballroom dancing regimen led to minor leg hypertrophy in older women.

There are tons of ways to incorporate dance. Take a class and learn to really dance. Put on your favorite playlist in the morning and rock out in your kitchen (that’s my favorite). Play one of the motion-sensing dancing video games with a grateful child.

Jumping

For most older people, jumping is a huge hurdle. Many have long ago accepted that they’ll no longer jump. Steps become looming obstacles. The prospect of jumping up onto, over, or—heaven forbid—down from objects is difficult to fathom when you’re worried about breaking or tearing something.

Turns out that facing those fears and engaging in jump training can actually improve strength and functional capacity (rising from a chair) in elderly women.

Hopping

It really doesn’t take very much, especially if your starting place is little to no exercise. Hopping in place, just enough to leave the ground, for 20-40 reps is enough to strengthen elderly bone and muscle while improving balance and general agility. I’m serious, by the way: not even an inch off the ground works. Just take a look at this video for a visual. Grandma/pa can absolutely handle that.

An 11-week bilateral hopping program with progressive intensity improved neuromuscular function in older men, allowing them to jump higher and absorb impact more efficiently.

Tai Chi

Go to a park at 6:30 A.M. in any city with a sizable Chinese population and you’ll probably see dozens of senior citizens doing tai chi. It’s beauitful to watch, and regular practitioners of tai chi have stronger legs and more muscle endurance than non-practitioners, but that doesn’t mean the tai chi is responsible. Can it build strength?

Yes. Tai chi has been shown to prevent age-related declines in lower limb strength in older men, improve bone density and muscle strength in older women, and increase muscle strength and torque in older men.

That said, tai chi is a subtle way to train. Improvements accumulate across months, not days or weeks. If you want to use tai chi to get stronger, you’d better be in it for the long haul.

Superslow Training

Superslow training actually began as a safe way to treat osteoporosis in elderly women, and it’s exactly what it sounds like: lifting and lowering weights at an extremely slow, deliberate pace. The concentric portion (lifting) should take around ten seconds, and the eccentric portion (lowering) should take four.

The definitive book on the subject is Dr. Doug McGuff’s Body By Science. Several years ago, he penned a guest post for the blog that serves as a great introduction to superslow training. Frankly, it’s probably enough to get most people started. I also came up with a quick (well, not too quick) bodyweight workout using superslow principles.

Superfast Training

If you feel comfortable with your lifts, superfast resistance training is another option for older people. It’s also what it sounds like: moving the weight as fast as you can while maintaining good form and crisp technique (don’t “throw” or heave the weight).

In one recent study of older women, both superfast and superslow resistance training improved functional capacity, muscle performance, and quality of life, but superfast resistance training produced greater improvements in muscle power and functional capacity.

Medicine Ball Slams and Throws

Medicine balls slams are fun to do. They’re hard, but because you’re slamming a sturdy sphere into the ground with all your might, you forget the work and focus on the sensation. Older folks don’t really get many opportunities to express the full brunt of their power like that. They should. It’s liberating (I’ve seen it happen), and just a single session of medicine ball training improves postural control, balance, and stability.

It’s a good strength-building workout for them. As part of a training regimen that including a little strength training and jumping, high speed medicine ball training (with a 1.5 kg ball) increased muscle strength and power in elderly women.

Head over to Amazon and pick up a basic medicine ball for under $30.

Hill Sprints

I know, I know. I sound crazy. Hear me out.

I’ve always recommended hill sprints over flat sprints for people with bad knees because hills are easier on the joints. When you run uphill, you hit the ground more softly and you don’t “fall” as far. I maintain that all else being equal, hill sprints are safer for older adults than flat sprints.

Sprinting is relative, remember. I’ve taken older folks out to hills, and their “sprints” might look like fast walks or quick jogs. The key is going as hard as you can as safely as you can.

Don’t do it very often. Sprints require a lot of recovery time. Once a week is enough to improve muscle power in older men.

Seniors who do manage to make sprinting work will probably enjoy stronger bones.

And although this isn’t “strength” or “fitness,” per se, sprinting seems to counteract the damaging effect of aging on glucose regulation.

Play Sports

Playing sports. Most sports are dynamic, meaning you’ll have to react, respond, and move through multiple spatiotemporal planes and domains. That makes sports somewhat risky, but it also means they can build general physical adeptness like few other activities.

Research supports the idea of older folks playing sports, particularly soccer. For example, soccer training improved basically every health and fitness biomarker they measured in middle-aged women. A year of soccer improved blood pressure, fat mass, bone density, sprint time, endurance, and blood lipids in mildly hypertensive middle-aged women.

I see no reason seniors wouldn’t be able to get similar benefits playing other sports. Raquetball, tennis, basketball, Ultimate frisbee all require—and train—quick movements, good hand-eye coordination, explosive power, and endurance.

After reading all this, if you’re still not sure how to get stronger as an older or aging person, I don’t know what to tell you. It all works. It’s all right there. Most of the exercises and activities I describe are downright fun, especially in the right company.

So, get out there and start doing them. Or tell someone you know and love who needs them to go do them.

What’d I miss, though? There’s always something. Older folks: how do you like to work out? Younger folks: have the older people in your life let themselves go, or do they model lifelong fitness (and maybe give you a run for your money)?

Thanks for reading, everyone. Take care.

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TAGS:  Aging, mobility

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77 Comments on "10 Uncommon Exercises For Maintaining Strength, Agility, and Power With Age"

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Gypsyrozbud
3 months 17 days ago

I suppose Yoga isn’t ‘uncommon’ but it sure feels good! Also, Katy Bowman’ s Nutritious Movement….whole body barefoot, move your DNA, etc….fabulous!

Barefoot girl
Barefoot girl
3 months 17 days ago

Don’t forget her new one, appropriately titled Dynamic Aging

Gypsyrozbud
3 months 17 days ago
Hooray! Yes, Katy inspired me to continue climbing my 100 ft tall Cedar tree. At the top I have a chair hammock and a view of the ocean… I love being up there with the birds and plan on doing it until I am at least 80 (or more)…I’m only 64 so I have few years to go….I rarely sit in a chair anymore, it’s the floor for me(and that means NOT leaning on anything!)…that has really improved my core strength. I squat many times in a day, sometimes with a heavy weight like a squash or a heavy cast… Read more »
Andy
3 months 14 days ago

My first comment, but this is awesome! I’m so envious. Sitting in a chair hammock in a tall tree sounds like a fantastic experience. And the climbing to get there fits right into this article!

suzanne
suzanne
3 months 14 days ago

Gypsyrozbud
Ok, I have a huge Douglas Fir tree. On your Cedar tree are the branches placed close enough to one another to climb? Well, obviously they are because you are doing it but my branches are pretty far apart. Any tips for a beginner on a evergreen tree?

Andy
3 months 16 days ago

So agree! Even this injured old body has responded and the psychological boost is tangible, creating a virtuous cycle of motivation

SarainBrooklyn
SarainBrooklyn
3 months 17 days ago

I like skipping! Unplanned bursts of skipping feel great – I could probably plan them as well 🙂

I find if I start to run when walking the dog, he’ll rapidly wind up to outpacing me; if I start skipping, he’ll bound alongside, with maybe a little tuggy-leash game.

I’ll definitely try some of these. My home is a built-in stair exerciser (4 floors). Have meant to go back to jumping rope – I helped my husband go from no-can-do to smoking me. There’s a playground nearby…

chibi pink
3 months 17 days ago

Skipping is funnn! And it’s a fast way to move too.

Nocona
Nocona
3 months 17 days ago

Hill sprints are a b****, but I do them every week and feel fantastic for the whole day afterward. Keeps that fat burning machine well oiled too! Sometimes I do them in the late morning in a fasted state, which cuts my hunger for at least another hour later.

Jason M
Jason M
3 months 17 days ago

Hill sprints are fantastic exercise. Years ago, I used to do them carrying a teammate on my back during soccer conditioning. While dribbling a ball. The coach was a sadist lol.

Holly
Holly
3 months 17 days ago

Fortunate to live near Dr. McGuff’s gym in Seneca SC. Just introduced UE to our 83 YO still-bicycling friend, Bob.

wildgrok
wildgrok
3 months 17 days ago

Sacrilege
Zumba not mentioned in the dancing part 🙂

Chuck Tannenbaum
Chuck Tannenbaum
3 months 17 days ago

Super slow training is ideally 10 secs for both sides of the lift

Cheryl
Cheryl
3 months 17 days ago

I am 61 and have osteoporosis. I gave up trying to increase my strength because I never saw any improvement. My diet has raised my good cholesterol 12 points over the top of the range, but my muscles continue to decline. Also I just broke my foot and I can’t see how exercising would help foot bones. I walk at work 5 hours a day, yet I slightly twisted my foot and broke a bone. 🙁

MikeT
MikeT
3 months 17 days ago

Take a look at Body by Science.

Cheryl
Cheryl
3 months 17 days ago

@MikeT…I will, thanks!

Kettlebell Witch
2 months 24 days ago

A little hard to believe the proposed short time to get good results!

MarkT
MarkT
3 months 17 days ago
Giving up on strength training pretty much guarantees your osteoporosis will increase. Bone growth and bone strength is the result of nutrition plus stress to the bone. The right nutritional elements need to be there and they also need to be not inhibited by other chemicals or deficiencies. The right nutrition is more than just calcium, it is also vitamin D3, magnesium, boron and strontium to name some of the other key ones. By chemical inhibitors I mean heavy metals and other toxins. Which toxins? Look for the ones stored in bone. Also be wary of Fosamax. Often prescribed for… Read more »
Cheryl
Cheryl
3 months 17 days ago
@MarkT One thing that hurt me was my blood calcium was always fine so I didn’t take extra calcium until now which is after the fact. I did just recently start on Strontium and calcium hydroxyapetite, with D3 and K2. I was already taking magnesium but lifting weights , as I said, I never saw improvement and each time was such a struggle, I gave up. Maybe with the addition of calcium I will. I hope so. And I always avoided the osteoporosis drugs. My vitamin D is still on the low end, I’m hoping the K2 will help with… Read more »
MarkT
MarkT
3 months 17 days ago
That’s great to hear. Well the basic formula is Correct Stress + Enough Rest = Improved Performance. So if performance isn’t improving there is something out in the equation. Rest includes nutrition and sleep, which you said are now in so maybe lifting will work better for you now. The other part of the equation is Correct Stress. This would be the right exercises which at a broad level means; targeted at what you want to improve with the optimum Frequency, Duration, Resistance and recovery between sets. Lots of books out there on this subject like the great book mentioned… Read more »
Lewis
Lewis
3 months 17 days ago

Just saw you are already on D3/K2 Hopefully that will help a lot. Sounds like you might work indoors, but if you can get some natural sunlight during the middle of the day in addition to the supplements that might help your Vit D and general health? Good luck…

WillS
WillS
3 months 16 days ago

Hi Cheryl, if the weightlifting is a struggle, perhaps your weights are too heavy. Try lighter weights that feel easy to lift. When they get too easy add a bit of weight, but keep it easy. Do it every day and be gentle with yourself. It will still help and you will be surprised at the ‘easy’ weights you will be lifting in six months. Cheers

PrimalGrandma
PrimalGrandma
3 months 16 days ago

Most of what I’ve read about using K2 (Dr. Mercola, Better Bones Blog, etc.) recommends the MK-7 version derived from natto. I think Mark may even have touched on that, as well, here on MDA. Just a suggestion as it may you give you better results. Good luck!

OnTheBayou
OnTheBayou
3 months 15 days ago

I’m age 70, have been taking 10,000 IU’s of D3 for some years, my last lab was about 70 whatevers. I.e., excellent.

I have been using Life Extension Super K, it has K1, K2m4, and K2m7 in massive amounts. Not expensive on Amazon, ditto the D3.

As I eat a lot of yogurt and cottage cheese, too, I’m presuming my bone health to be excellent. The supps are cheap insurance.

Nita
Nita
3 months 17 days ago

Congrats on the cholesterol numbers! Have you had your vitamin d levels tested? Are you getting enough sources of k2 in your diet? Good luck. It sounds like you are in a tough spot with the foot and osteoporosis. Someone suggested Katy Bowman’s movement books….i second that rec if you haven’t already seen them.

Lewis
Lewis
3 months 17 days ago

Have you checked your Vitamin D levels Cheryl – critical for bone health… Also Vit K2 in combination….

Andy
3 months 16 days ago

Training for older folks should take into account increased propensity for injury. Other than that, the principle remains that effort is rewarded pro rata.

Kettlebell Witch
2 months 24 days ago
A 5-gallon bucket with a small pillow on it is excellent for working out “off your feet until you can workout standing on them again. I’m 72 and have been working out with kettlebells for over 10 years, including through two major foot surgeries (a broken arm, 2 knee surgeries and 2 breast cancer surgeries – it’s been a tough 10 years I guess!). ” I used the bucket for at least a couple months following the foot surgeries, until I was allowed to use the kettlebells standing again. I highly recommend kettlebells for strength, agility and cardio… and your… Read more »
Kettlebell Witch
2 months 24 days ago

The other advantage of kettlebells is that they work more than your muscles, they strengthen your ligaments as well and your ligaments are important in avoiding doing things like twisting your foot and breaking a bone. And as Mark T said, if you stop, your osteoporosis will continue to worsen. Even if you can maintain your current level that’s better than getting worse. I also have osteoporosis and there’s no way that I’ll stop swinging kettlebells and let it get worse.

Jason M
Jason M
3 months 17 days ago

I picked up soccer, my childhood sport, again at age 40 after about 20 years away from it. Double thumbs up for all the health benefits. It is absolutely invigorating, and I now crave playing defense as much as I crave eating dark chocolate. Last year I played 25 full-length officiated games.

Most of my teammates are 15-20 yrs younger than me. You can quickly pick out which ones are the beer drinkers by their performance.

Alfred
Alfred
3 months 17 days ago

I know I’ve mentioned it before but my go to exercise/play is bowling & roller skating.

Jane G
Jane G
3 months 17 days ago
I don’t consider myself “older” yet, but at 53 I’m definitely the oldest in my beginner’s Crossfit class, which I’m really enjoying. I love the variety and camaraderie and push myself pretty hard. I have been wondering about how age slows me down, though. I see these youngsters (20s and 30s) getting strong so fast. I feel like I’m being cautious because I don’t want to injure myself (long history of disc, joint injuries) but it also seems like it just takes longer. The last few days, my patellar tendon is sore and I’m doing everything I can to stretch… Read more »
MarkT
MarkT
3 months 17 days ago
As a triathlete you have probably heard of Joe Friel. Stop by Barnes and Noble and find his Cycling or Triathlete Training Bible. Read the first few chapters and locate the graph that shows the bodies response to stress, recovery and compensation. (looks like an upside down bell curve) As we get older our recovery needs change and we are slower to respond to the stress. This is due to less Human Growth Hormone (naturally occurring in our bodies) and other lower levels of hormone. Friel’s graph and the data in that book can be applied to any age and… Read more »
Jeff
Jeff
3 months 17 days ago

Careful with the Crossfit, as an older individual. I did it for two years (I’m 60) and developed some long-term injuries including tennis elbow from pull ups (‘Death by pull up day’) and a lower back injury from deadlifts (WOD required 50 in 25 mins).

I like a good workout, but some of this stuff is nuts. Never again for me.

Kettlebell Witch
2 months 24 days ago

Straight kettlebells gives you lots of benefits without the injuries as long as you train with a really knowledgeable trainer and get your form correct.

Barbarian
Barbarian
3 months 16 days ago
Not to put you off – but cross fit is not that good for any age – it focuses too much on reps at the expense of form, and some of the form is horrendous – and almost guaranteed to lead to injury. I knew someone who thought they were pretty good doing cross fit dead lifts, clean and jerks, etc – they went to an Olympic training coach and had to completely re learn from scratch and unlearn bad habits caused by cross-fit. advanced body weight exercises are good, as they require form, function, and strength to perform. Take… Read more »
Jane G
Jane G
3 months 16 days ago

Thanks for the comments, but I wouldn’t be going if I felt I was stressing my body to the point of injury. It’s a very non-competitive atmosphere, very focused on form and getting it right before we add weights. Very knowledgeable staff. Sorry you had a bad experience because mine’s been great.

My question was more about how my body’s response to intensive activities and weight bearing exercise was different now at 50+. Thanks for the info on Joe Friel, MarkT.

Peteso
Peteso
3 months 16 days ago
Hi Jane G, As a 56yo crossfitter I have found it to be a great sport for me. I also started at 53. The trick seems to be, initially at least, to do 10-20% less than you are inclined to do. This will build a strong base and core and injuries will hopefully be minimal. We have an excellent coach and he will not let us increase weight or intensity unless form and function is satisfied. We also have a world class Olympic standard lifter at our affiliate and he is very complimentary of our technique and coaching so it… Read more »
MikeT
MikeT
3 months 17 days ago

Just one point on the BBS. I have been doing it for 5 years (on and off), but it is 1o seconds up and down. I tend to emphasize the eccentric phase, slow controlled lowering under tension. Only thing I found that is done with correct intensity, it is exhausting. 15 minutes and I am done for a day or 2.

Tulipwood
3 months 17 days ago

I play pickleball a few times a week, lots of jumping to slam those high balls, i also do a partners medicine ball workout with my spouse a couple times a week which is the only way we’ve stuck with any strength training…For us strength training has got to be fun, gamified in some way. We both really enjoy the med ball workout.

Mike C
Mike C
3 months 17 days ago

I’m surprised you didn’t mention jump roping as part of “hopping”. How about isometrics?

Nikki
Nikki
3 months 17 days ago

I”m 61 and have been doing weekly hill sprints for 9 months or so. I love it even though it is challenging. I also do Zumba, body weight (plank, pushups etc.) or kettle bell once a week and often on weekends go cross country skiing or biking in the summer. I also do a lot of walking in my daily routine.

Wendy
Wendy
3 months 17 days ago

I’m 60, do yoga daily, hike weekly and of course there’s house and yard work. I do enjoy 30 minutes on the rower while listening to a good podcast. Don’t forget to exercise the grey matter.

Scott
Scott
3 months 17 days ago

Pretty good article. I describe myself as a runner, but with a 14 minute plus mile, I point out that an outside observer may not describe me that way. Yet my resting heart rate is down to 55. And I can do other things.

Suzan
Suzan
3 months 17 days ago

Gyrokinesis and Gyrotonic. Fabulous for the spine.

wildgrok
wildgrok
3 months 17 days ago

Thanks, very nice moves. To the uninitiated like me looks like a well made combination of yoga, tai-chi and pilates

Suzan
Suzan
3 months 12 days ago

Yes, and a bit of ballet, too.

JTB
JTB
15 days 36 minutes ago

Think this could be effective without an in-person class? I see DVDs on the website. Would they be worth checking out for a beginner or is this the kind of thing that’s better to learn from in person from an instructor?

Greg
Greg
3 months 17 days ago

How could you leave heavy barbell training off this list?

Jason
Jason
3 months 17 days ago

That was the first thing he said to do.

Ross Whitlock
3 months 17 days ago
I’m seventy five, and starting to slow down a bit. I guess that the mild aches and pains I experience are age related, and not just some bug I’ve picked up. I live an active life but have found that in itself that is not enough to keep in good condition. Specifically I have discovered Tai Chi recently. Wonderful. It has restored my agility, flexibility and balance. I lift weights in my home gym, but very slowly. I emphasize eccentric movements with weighted isometrics. I always use the stairs at home and downtown, but after reading Mark’s article, today I’m… Read more »
Jeanne
Jeanne
3 months 17 days ago
I,m a 64 year old woman who reversed lumbar osteopenia through consistent weight bearing exercise and an improved diet via primal/paleo. I am convinced the diet provided the nutrition I was lacking that contributed to the osteopenia. I also take a very good supplement with synergystic minerals and some vitamins formulated for post menopausal women. I don’t load up on calcium supplements – just enough to make up the difference with what I eat. YOGA – a superb way to maintain balance and flexibility while you build some core and upper body strength. You must find a good teacher who… Read more »
Elizabeth
3 months 17 days ago
Great stuff here. Totally agree with the stairs. My 104 year old grandmother is now in a wheelchair but was very active well into her 90’s. I’m sure it has something to do with the fact that she lived in a three story row home…with a basement. My 82 year old mom always takes the stairs, goes for long walks and uses a rebounder. She also takes Pilates regularly, but reminds me that it is “senior Pilates”! But then I see people younger than me complaining about aches and pains. I still believe so much of it is mindset. Christianne… Read more »
Lisabeth Robinson
3 months 17 days ago

Along the lines of the medicine ball, KETTLEBELLS can be a nice weight training, just don’t go too heavy. Especially good for working hips. Yoga is also great for keeping up hip strength and flexibility, just be careful not to overdo. You really don’t need to attempt full lotus!

Dave Young
3 months 17 days ago

I’m going add a recommendation for hanging activities like pull-ups. Everyone should be constantly working on their ability to elevate their full bodyweight from a hang. Every year on my birthday, I time myself for 60 reps. My fight is to remain at under 15 mins to as late in life as possible. At 63, I’m still clocking about 11 mins.

HealthyHombre
HealthyHombre
3 months 17 days ago

Wow .. we are the same age Dave … your last name is well deserved! 🙂

chibi pink
3 months 17 days ago
I think this is a really important message, I’m going to link back to you this week on my blog (can I stick a link in here without seeming like a shameless self promotor? https://girlvstamoxifen.wordpress.com). These are two themes I subscribe too…don’t allow your expectations to shape your body and build strength and mobility *before* you end up on the floor with a broken hip and lose even more mobility. Which, btw, happened to two friends after they, more or less, went on starvation diets with no thought to protecting muscle mass. But what about the senior you mention at… Read more »
Susan Moles
3 months 17 days ago

I’m soon to be 64 in just a few month, and I discovered Pickleball last year. I am totally hooked! it is so much fun, and I get the opportunity to play with a variety of folks from 20 to 96. So much fun! I try to play about three times a week.

Joni
Joni
3 months 17 days ago

I’m happy with my strength training. ?

Joni
Joni
3 months 17 days ago

My smiley face turned into a question mark!

Johnny Limpus
3 months 17 days ago

Thanks Mark,

I guess the big thing you are highlighting here is that age isn’t an excuse for avoiding a wide variety of training techniques.

Really enlightening to hear you promoting hill running and sprints.

Whilst performance and intensity may not be what they were the variety will no doubt have massive benefits.

Thanks,

Jed
Jed
3 months 16 days ago

I’m 66 and I sprint barefoot at the park once a week. My favorite exercise is to hang upside down using my gym rings (which I’ve been doing for several years). I set the rings waist high and invert my body so my head is on the ground (pillow) and my legs are in the loops, and I do that throughout the day, maybe 20 minutes in all, I even exercise upside down. Over the years my hair has gotten thicker and lost gray hairs. Lol.

Kettlebell Witch
2 months 24 days ago

Love it!

Lou Sanus
Lou Sanus
3 months 16 days ago

Deadlifts(with trap bar). Farmer’s Walk. Hiking with backpack.

Liz
3 months 16 days ago

My dad definitely struggles with what he calls the “inevitability” of old age weakness and pain. I try so often to convince him that it doesn’t have to be his fate – maybe this article will help to convince him, if only because it’s coming from a source other than his daughter! He’s already made getting his 10k steps in everyday a priority. I think if he adopts even just one of the items on this list, he’ll be in great shape and maybe be able to eliminate those worries from his mind

wildgrok
wildgrok
3 months 16 days ago

Hi a simple one for your dad:
Tell him to google Charles Eugster
I am sure your dad is younger 🙂

Will Wilkin
Will Wilkin
3 months 16 days ago

Thanks for being there, Mark. You have been integral to my transformation!

ann
ann
3 months 16 days ago
I like the Franklin Method and T-TAPP as well. These methods provide a lot of postural awareness. Also Leslie Sansone Walk at Home! I have RA and until it was under control had to find things I could manage to do . I was lifting (body pump) twice a week Yoga (some poses were to hard on my hands) Zumba (stiffness from RA prevented me from enjoying it) I am 51 and the older I get the more important I feel it is to have sustainable activities that can benefit me for life. I’m starting Thai-Chi next week and have… Read more »
Ion Freeman
3 months 16 days ago

Juggling! The juggle fit guys promote it for fitness, and you’re specifically training attention, agility and precision. I would expect it to have some benefit staving off dementia and Parkinson’s.

wildgrok
wildgrok
3 months 16 days ago

Good reminder: I can juggle 3 balls
I can do decent slacklining.
Next to do: slackline while juggling!

Ion Freeman
3 months 12 days ago

How’d that go?

wildgrok
wildgrok
3 months 11 days ago

Ok today was slackline day (usually Tuesdays and Thursdays)
After my usual 10 minutes of slacklining I took the three balls, climbed into the line (sideways) and started …

The most time I lasted was like 3 seconds

Now this is part of my slackline routine
The initial goal: 10 seconds (better if I get a camera person to record the deed)
Long term goal: 30 seconds

And very long term goal:
* Apply in the Cirque de Soleil 🙂

wildgrok
wildgrok
3 months 11 days ago

Did my first try today: lasted 3 seconds
Will keep on it every time I slackline at the end. The short term goal is to last ten seconds

Carol
Carol
3 months 16 days ago

I am 66, overweight, and have arthritic knees. I was gaining weight slowly because walking made my knees more painful. I love to bike, but it’s seasonal in Michigan. Last year my doctor suggested a stationary recumbant bike, but it bent my knees too much. I ended up with an Airdyne bike and I am getting a pretty thorough daily workout in 30 minutes by using the extra moves featured in the manual. Losing weight and inches! 🙂

Byron
3 months 14 days ago

I cannot imagine just not doing anything as I age. I feel like 59 going on 35 😀

dsrtflwr
dsrtflwr
3 months 8 days ago

I pretend I’m jumping rope when I hop. Works great for me.

pompi borah
2 months 19 hours ago

Really a great note on stair climbing .Thanks for sharing.

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