MY SENIOR WORKOUT

LET’S AGE WITH CARE

We are creatures of habit. We do things automatically. Not a lot of thinking may be required. But we must be careful to develop postive, healthy habits. Bad habits are just as automatic. See my prior post on the formation of habits.

I have one habit that is difficult to break. Fortunately, it is a good habit. I work out every morning before breakfast. This is as automatic as brushing my teeth or getting dressed in the morning.

Now an octogenarian, I have found the need to adjust my workouts to fit my current strength and energy levels. Arthritis in my knees and fingers are issues, as is lower back pain. Looking back, it seems that I was often changing my workouts to compensate for injuries or other temporary setbacks. But workout changes are helpful, even favorable. If we don’t make changes, we risk falling into plateaus or boredom.

The remainder of this post will describe my current morning workouts and end with equipment sources for all the exercise movements.

MY WORKOUT

Physical therapy – I sit down for about 15 minutes and do finger exercises, This is for “trigger finger”, a condition in which fingers lock or become stiff. The exercises are easy to do. If anyone is interested, I will be happy to email the pictures of the exercises. They were given to me by my sports medicine physician. I don’t know if “trigger finger” is a common ailment or not.

Core – these are exercises for my abdominals, obliques, hips and pelvic floor muscles. These muscles surround the abdomen, spine and pelvis, providing support and protection. I do core exercises every morning. I first warm up briefly with some arm rotations and body twists.

I begin with the “woodchop” exercise. This is a standing series of movements, since I don’t like crunches or sit-ups at this point because of back pain. I use a 6 pound medicine ball. The movements can be challenging since balance is a factor. The idea is to continually twist the core back and forth and up and down. This is the best core exercise I have ever found. I do 40 reps and find that this provides a cardio effect along with building the core muscles. See the picture below.

After the woodchop exercise, I do another 40 reps by moving the ball from left to right and back against resistance as I stand straight. This is easier than the woodchop and a good oblique routine.

My next core exercise is a Bullworker seated pressdown routine. It is important to use only the abdominal muscles for the pressdowns, not arm strength. The pressdown on the floor is shown below, with use of the Bullworker Bow Classic. I have recently done this by sitting down on a hard chair and using the Bullworker Steel Bow, which is shorter. I press down between my legs for 20 reps, then to my left side for 10 reps and my right side for 10 more reps. This is very effective for the “abs” , especially with slower reps.

My next core exercise is the “bent knee leg raise”. I do 30 reps on a sofa, which allows me to avoid back strain. See this video. After this, I do 30 more reps, raising each leg separately. This is quite comfortable, since I have back pain. It is also very effective.

My final two exercises are for the pelvic floor muscles, located in our most private areas. Still on the sofa, I squeeze these muscles and hold for about 5 seconds for 30 reps. I follow this by tensing and holding for 30 seconds for 12 reps.

My entire core routine was designed for addressing my core muscles completely, but without inviting the back pain I experienced by doing crunches, sit-ups or straight leg raises. I do these same exercises every morning. Then, I continue with one of the following alterantives, rotating daily: treadmill workout or upper torso workout.

My treadmill routine allows me to avoid knee or back pain, which I was beginning to incur with long walks. I can hold on to the treadmill handles and walk for a mile or two. I raise the speed after 7 initial minutes and then after every 3 minutes. Since this is not especially exciting to do, I have placed my treadmill in front of a window to be able to see activity outside, if any. Also, I play music throughout the whole routine. This is generally a 30-40 minute routine.

I do an upper torso workout on alternate days. I do 4 back exercises, 4 for chest, 2 for biceps and 2 for triceps. This immediately follows my core workout. Currently, I am only doing isometric holds for about 20 seconds each. This is to avoid my right shoulder rotator cuff pain. I hope to again add the reps if the shoulder pain subsides. I do the isometric holds without much rest time, usually without any.

I begin my back movements by doing the “archer” exercise shown below with my Bow Classic. This is done from both sides of the body. I then do the cable spread by pulling apart both sides as they are in front of me. I finish the back routine by attaching a resistance cord to my front door and pulling both handles to my upper chest to stress my latissimus dorsi muscles as I face the door.

While I have the resistance cord in place, I begin my chest routine. I face away from the door and pull the cords to my front, feeling the tension on my pectoral muscles. I then pick up my Steel Bow, which is shortter in length than the Bow Classic. I do 3 chest isometric compression movements, holding the tension above my pectorals, at my pectorals and about 6 inches below.

Then, I do arm isometrics. I use a loop band, holdng one end with my left hand and pulling upward to stress my right biceps, then changing to engage my left biceps. Next, I work both triceps in a similar way, except that I pull down, not up.

That is my current morning workout:

• The physical therapy for my fingers
• The 9 part core routine
• Either the treadmill routine or the one for my upper body, alternating daily.

I will most likely make small changes at times as I see the need.

AMAZON

One of my most dependable sources for equipment is Amazon. As an Amazon associate, I am able to use relevant links within my articles and benefit from activity on those links. This is affiliate marketing, which is explained in my upper menu – BECOME AN AFFILIATE MARKETER.

Each link will show detailed descriptions, pictures and options for similar choices.

Small medicine ball – for woodchops. Mine is 6 pounds. Choose your weight, but be careful if you are doing 40 reps. The weight can be challenging and balance is important.

Nordic Track treadmill – this is the treadmill I use. It has lasted very well with constant usage.

Resistance bands with handles – I use these with door attachments for back and chest exercise. They have many other adaptations as well.

Loop resistance bands – I use these for arm isometrics. Women use them as “booty bands”. They are less than $10.

BULLWORKER

These are high quality home workout tools. They provide both isotonic and isometric modes of resistance. They are portable and easy to take as we travel and need a workout option. They don’t take up much room at home. The isometric aspect is especially helpful if we have joint soreness, since our joints don’t move when we do isometrics. Bullworkers are durable. After 6 years, mine appear to be brand new.

SEE MY BULLWORKER LINK AT THE SIDE OF MY WEBSITE!

Click on the red link and enter their website for complete information on all products.

FINAL THOUGHTS

My current workout follows about 65 years of heavier workouts with barbells, dumbbells and machines at public gyms. My capabilities and needs have changed and I now have more issues to confront. More “workarounds”. But I have found that any workout is better than none. Also, my current routine gives me a total body strength and cardio experience.

Sometimes I finish in about 30 minutes. That 30 minutes represents roughly 2% of a 24 hour day. To me, that’s not wasted time. (On my treadmill days, I may need 45-60 minutes).

Please consider a fitness lifestyle. You will never regret it and you can do it for a lifetime.

Let’s stay active!