I would like to be more active re. taking exercise but feel constantly jeopardised by aching, stiff muscles. I do try to do stretching exercises but the painful aching stops this. I am in my mid 60s.
I used to cycle regularly until an accident (involving a parked car, whose door suddenly swung open into me) left me too nervous to cycle i.e. past parked cars. I used to successfully incorporate a stretching exercise regime back then too. I then became a full time carer and, what with no longer cycling, became obese.
I would like to be able just to do the stretching exercise regime that I used to do (fairly extensive) but these aches and pains are preventing me establishing this routine. It's when I exert myself slightly, i.e. do more walking than usual that the pains/aches come on the next day. Suggestions?
What about qigong tai chi?
That seems more about destressing than working out, i.e. slow circular movements. Also it concentrates on breathing and I have a genetic lung disorder.
I have the right exercises i.e. just stretching ones, which would get me toned up again. My problem is - as mentioned - one of combating/preventing aches and pains that quickly supercede any mild exertion, i.e. on the day following on from this. I know as you age we are more prone to aches and pains but I see elderly people working out (maybe not my size though, I am quite obese) so I think I must be missing some vital piece of info to get over this hurdle.
It depends what you mean by aches and pains. It is quite normal to be able to feel that the muscles have been worked the next day through mild aching. But that shouldn't be painful.
If mild exercise is causing actual pain, then I would suggest the advice of a doctor might be the best course of action.
It depends what you mean by aches and pains. It is quite normal to be able to feel that the muscles have been worked the next day through mild aching. But that shouldn't be painful.
If mild exercise is causing actual pain, then I would suggest the advice of a doctor might be the best course of action.
Well, according to a magazine article I read recently, aches and pains are normal for someone in their 60s. Pain is on a sliding scale...it is at the aching end of the spectrum i.e. not intense. I do feel that being overweight and unfit that it probably compounds this condition though. Stiffness is the predominant condition rather than aches and pains.
Today I think I may have a solution! I bought an electric massager (with a reflexology head attachment that can also be changed for an infra red attachment for pain!) I had quite a demanding day in terms of walking around, i.e. a large boot sale then going on somewhere for more traipsing around. My walking got progressively harder/more painful - my legs feeling very heavy/stiff. I returned home to use the newly acquired massager on my legs. Wow - what a difference! In no time at all my legs were freed up - almost unknotted....I could feel it working on more painful areas. I felt like Lazarus! 🙂
That's great news Amy.
Exercise in water may be beneficial too, as this is non weight bearing and easier on the joints, yet still works the muscles.
I would advise investing in regular massages, whether you contact a professional or invest in a mobile sports massager of some kind is up to you. For muscle and joint aches, dedicating enough time to an adequate post exercise recovery will help you avoid these issues in the future. At your age, it's vital to take care of your muscles so you can keep exercising.
Here's two that I know are good, but anything like this should be sufficient:
Good luck!
I would advise investing in regular massages, whether you contact a professional or invest in a mobile sports massager of some kind is up to you. For muscle and joint aches, dedicating enough time to an adequate post exercise recovery will help you avoid these issues in the future. At your age, it's vital to take care of your muscles so you can keep exercising.
Here's two that I know are good, but anything like this should be sufficient:
Good luck!
Unfortunately I have high blood pressure and have been told, by massage practitioners, that deep massage should be avoided.
As mentioned (did you read my post above # 5?) I now have an electric massage that takes care of muscle and joint aches.
Can you say more aout this massager please, it sounds like I could use one!
Can you say more aout this massager please, it sounds like I could use one!
It's called Scholl hand held muscle therapy - I would provide the link but that may be seen as constituting advertising. If you type that in google search it will come up.
The massage pad is detachable else comes on a long handle. It has 2 settings speeds and also has a heatpad (which
I have not yet used).
I got it from Argos (cheaper there - same product).
If this post is compromised/edited, maybe they will allow me to share more details in PM.
I definitely recommend tai chi and chi kung. You may find the breathing aspects actually useful for your lung condition. There are lots of different types of chi kungs, too, so some may be easy, others much more strenuous for someone with similar levels of fitness as you.
As for tai chi, you will improve your balance, strengthen your legs, improve your flexibility and enjoy numerous other benefits.
It's the only physical activity I've done that hasn't given me an injury. 😀
I definitely recommend tai chi and chi kung. You may find the breathing aspects actually useful for your lung condition. There are lots of different types of chi kungs, too, so some may be easy, others much more strenuous for someone with similar levels of fitness as you.
As for tai chi, you will improve your balance, strengthen your legs, improve your flexibility and enjoy numerous other benefits.
It's the only physical activity I've done that hasn't given me an injury. 😀
Thanks but I very much doubt that these would be 'useful' to my lung condition. Anything that draws attention to my breathing is depressing to me since I am very aware that my lungs are inflammed and that I do not breathe normally. No exercise can remedy the situation since the condition is genetic.
Try tai chi for the exercise aspects of it, then. You could try a gym-based class, as you're more likely to end up focusing on the movements rather than the esoteric aspects eg energy, breathing, meditation.
I definitely recommend tai chi and chi kung. You may find the breathing aspects actually useful for your lung condition. There are lots of different types of chi kungs, too, so some may be easy, others much more strenuous for someone with similar levels of fitness as you.
As for tai chi, you will improve your balance, strengthen your legs, improve your flexibility and enjoy numerous other benefits.
It's the only physical activity I've done that hasn't given me an injury. 😀
You've said it for me Darren. I promote my classes as suitable for all fitness levels and able to be done sitting down. I ran a class for cerebral palsy patients the other day and some where in wheelchairs.
I do seated exercise classes with a bunch of fantastic people - with MS/parkinsons/COPD/cancer and a few other chronic conditions - we use props - most of the time, we spend so much time laughing, they don't even realise they have to take a breath to giggle! Amy - what have you done in the past (no need to mention the things you have done but 'can't' do any more) that you enjoyed? Why not try it again? One of my COPD ladies hadn't blown bubbles since she was a little girl - I use it to start the class - the first time she tried it, she couldn't get a bubble out of the wand - but she persevered, and even with her breathing difficulties, the first time she managed a line of bubbles to appear got her a round of applause. The people in the class vary in age from 30 to 80. I am 60, and there is no way I can consider being at the level of fitness I had at 45. However, by making sure that I do gentle stretching every day, and walk in the pool 3 mornings a week, I keep myself as fit as I can. Find something you enjoy, and give it a go. Don't get too hung up on 'exertion' being the only thing that you need to accomplish.
Jabba - you ask what I did in the past that I would enjoy again...walking - except that this also has now become problematic.
I have a positive mindset and am not trying to put up blockages to exercise but there is the reality that I can't walk the way I used to because I develop unpredictable painful twinges in my hips that means I have to stop for a minute or so before continuing walking. I am sure this is due or at least compounded by being more overweight than I was (caring for my mother full time for 2 years took its toll on me re. overeating). The timing is not good either to cut back on food intake since my mother is in a care home, in the last chapter of her life so I don't feel strong enough to curtail my drug of choice - food.
I enjoy gardening and that is my main source of exercise. Of course this dies down a fair bit in winter. I believe in timing
so I am aware and open to possible opportunities as and when they present themselves and I deem that they are feasible/practically do-able.
You really ought to try tai chi if you find walking difficult. Every step is supposed to be slow and controlled. (Walking is basically falling and stopping yourself from hitting the ground.)
I mainly work with cancer patients, often those going through chemo and who have had recent operations.
Perhaps this is not the right time to worry about exercise.
I don't walk much any more, due to a knee injury, but try to do a little every day - we have a dog, so she has to go out. If we take her out together, I turn round after 5 or 6 minutes, as I know that to go any further will result in pain.
I, too, have a weight 'problem' - basically, I eat the same as my OH, who is 6'3" and I'm not! In July last year, I gave up boring myself to tears with calorie counting, and gave up carbs and sugar. As a result, I lost 2.5 stone, and am still losing. My OH also gave up some carbs (mainly sugar) and lost weight too. I have more energy, and my consultant says I've done myself a favour by taking the strain off my knees/hips. It can only get better. As I said before, I teach a seated exercise class - I feel stretched after this, and due to upper body movement and laughter, can feel I've worked my 'core'!
Do some research about isometric exercise - you can engage muscles without moving in some exercises!
Low carb diets aren't a bad idea as you get a lot of calories from carbs that aren't really necessary if you're not running marathons. You can get your nutrition from meat and vegetables just fine. There will come a time when you do have to count calories as low carbing simply won't be enough.
And yeah, isometric exercises are great. I do a few of them.
I would agree with others who have suggested qigong. Regarding massage, I would say that high blood pressure (hypertension) is not an absolute contraindication. In fact, massage can certainly help lower it. However, it depends on how high the blood pressure is, whether you're taking medication and other health factors. Check with your GP first - and if ok, find an experienced massage therapist.
I would agree with others who have suggested qigong. Regarding massage, I would say that high blood pressure (hypertension) is not an absolute contraindication. In fact, massage can certainly help lower it. However, it depends on how high the blood pressure is, whether you're taking medication and other health factors. Check with your GP first - and if ok, find an experienced massage therapist.
Yes I am on medication for high blood pressure, i.e. it is artificially moderated. (I wish I knew of a reliable alternative/natural method but, alas, what I have found e.g. beetroot doesn't provide a standardised dosage). Other health factors being that I am obese which I know I should do something about but now is not the right time. (I use food for comfort - my mother is in a care home and in the last chapter of her life).
Yes I have been told that high blood pressure can be due to either stress or a physical cause. Not sure which one I have but I daresay it is probably the latter. The electric massager works really well for me now though.
Some aches and pains are inevitable with age. I am 66.
Ask your GP about whether massage is contraindicated; if it's ok, find a really experienced massage therapist who understands your condition and knows how to work with it. If you proceed with massage, get a home BP monitor so you can check your BP regularly, as massage can impact the body's take-up of medication.
Qigong gets the whole body moving and stimulates life-energy - works on both mind and body. Really good for obesity, where there is a real need to get energy moving around.
Ask your GP about whether massage is contraindicated; if it's ok, find a really experienced massage therapist who understands your condition and knows how to work with it. If you proceed with massage, get a home BP monitor so you can check your BP regularly, as massage can impact the body's take-up of medication.
Qigong gets the whole body moving and stimulates life-energy - works on both mind and body. Really good for obesity, where there is a real need to get energy moving around.
I did ask my GP about massage and he said it was not advisable for high blood pressure. I just use the electric massager occasionally on localised areas of aches/pains, i.e. it is not used all over or for long.
I did look into qigong classes and found them to be too expensive. I see that doing it in a gym based setting has been advised
(i.e. that this would not focus on my breathing so much, since it is laboured from a genetic condition). However, I do know that
gym membership is for a year and so, again, would be too expensive. I am a pensioner.
I can get in a bit of stretching exercise before my body starts to ache. I think it could well be little and often might be the way forward but I am beginning to think that these random aches are something that is attributable to age, i.e. fairly normal.
I try to incorporate activity that gets me out of breath (e.g. gardening/bending over a lot to pick up leaves etc) and this feels beneficial.
I suspect your GP may not be aware of all the studies that have been done showing that massage is actually beneficial for hypertension. Oh well.
I'm not sure why anyone would suggest that qigong is better in a gym???
I suspect your GP may not be aware of all the studies that have been done showing that massage is actually beneficial for hypertension. Oh well.
I'm not sure why anyone would suggest that qigong is better in a gym???
If you scroll back you will see that my initial reservation in doing this was that it concentrated on breathing, which is
depressing for me since my breathing is laboured (due to having a genetic lung disorder).
Then it was suggested that doing qigong in a gym might be a more physical (i.e. less spiritual) version of it.
I agree with you about the GP. Hit and miss, i.e. not reliable. They lack knowledge in so many areas really, e.g. nutrition and how this impacts on the body and, of course, the power of the mind in overcoming physical conditions.
... doing qigong in a gym might be a more physical (i.e. less spiritual) version of it
I would say it's more a matter of finding a good instructor who works with the reality of each individual. I know a tai chi instructor who works with severely disabled people. Of course they cannot do tai chi in the way most of us could - but she can encourage them to make the most of what they can do. That to me is the art of being a teacher.
I'll whip out a chair if someone can't practice standing. The amazing thing is how many folding chairs I have in my pocket.
I'll whip out a chair if someone can't practice standing. The amazing thing is how many folding chairs I have in my pocket.
As mentioned, the problem is financial. The classes are expensive and are not concessionary for those on low incomes, i.e. pensioners.
What area do you live in? I'll ask around see if I can find anyone who might suit you.
What area do you live in? I'll ask around see if I can find anyone who might suit you.
South West London - Merton borough, specifically Wimbledon