Exercising as we age, the natural decline

Two weeks ago, I adjusted the resistance level on my elliptical down one level. I’d noticed in recent weeks that my speed (measured in minutes per mile) had been slower. It’s more difficult for me to look forward to my aerobic workout when I have to work too hard all the way through (aka uncomfortable), not just for a few minutes at the end like it’s been for several years.

Hard workouts are necessary to reach a higher level of fitness. But at my age I’m interested in maintenance and not getting hurt or discouraged.

This is the signal that I can’t do as much as I could several years ago. At 92 this is acceptable. About every five years I make an adjustment like this. When I was much younger, I would have welcomed and been challenged by a hard workout. Hard workouts are necessary to reach a higher level of fitness. But at my age I’m interested in maintenance and not getting hurt or discouraged.  My exercises now are designed to keep me fit and to slow down the natural decline that comes with age and to continue to enjoy a high quality of life and stay healthy.

Two weeks ago, I adjusted the resistance level on my elliptical down one level. I’d noticed in recent weeks that my speed (measured in minutes per mile) had been slower. This is the signal that I can’t do as much as I could several years ago. At 92 this is acceptable.

My ability to complete the other eight exercises has not been affected by my aerobic decline. About two years ago doing pushups was getting more difficult and I was having trouble completing 20. I heard about the importance of protein as we age so I started taking a protein supplement and after a couple of months it made a big difference and doing pushups became easier.

I gradually increased to 25 later to 30, but I’m fine with 25 for now. I have a good level of muscle strength at least enough to do my pushups. I’ve been told my shoulders and back are also more developed than most people my age. A while ago I got a vaccination and the nurse chose my upper arm for the shot. She said, “Oh my, you have muscles,” and I asked why she was surprised. She replied, “Well, most people your age don’t have any muscle there.” It’s not common for the very elderly to have much upper body strength. As we age strength training is important!

It was a process for me to get rid of the notion that I had to do hard, long workouts to achieve and maintain fitness as I got older. I had been accustomed as a youngster to hard workouts to the point of pain.

It was a process for me to get rid of the notion that I had to do hard, long workouts to achieve and maintain fitness as I got older. I had been accustomed as a youngster to hard workouts to the point of pain. Even now when I’m doing my relatively mild elliptical routine, I usually speed up a little towards the end as if I could hear my coach from long ago shouting from the sidelines GO GO GO louder and louder. He expected me to go into overdrive and finish stronger and faster even though I was already totally exhausted!  

I accept the inevitable decline in the number of reps, the speed, or time of some of my exercises. But I’m always glad to be able to complete them. It tells me I’m fit, I can still exercise, I feel good and I’ve had my success for the day!