3 Ways I’m Reinventing My Fitness Routine at 67
to prevent Injury, build Resilience and have Fabulous Fun
Injuries can stop you in your tracks at any age.
My gung-ho mindset was in charge as I first acquired shoulder bursitis and a knee injury last year. A Physiotherapist helped me rehab those, and I set off for a two-month UK holiday earlier this year. Serious hiking and a couple of Peloton Studio rides were on the itinerary. Determined not to look like the ‘old lady in the room’ in the Peloton studio, I kept up with the young ones. Take that!
However, I arrived home with two labral (hip tendon) tears and hip bursitis.
My Chiropractor informed me it was a common injury in women my age. You mean I am actually aging! My head said one thing, but I had to listen to my body this time. The last thing I wanted was to be unable to do my favourite fitness activities in my 70s, 80s and 90s.
So, here's how I am becoming a Smart Ager:
Embrace Functional Fitness:
Functional exercise mimics real-life movements crucial to maintaining mobility as we age.
Peloton Beginner Pilates sessions (20 mins) every second day started the journey. I knew strong core muscles were important, but did you know that core muscles include not only the abs, obliques and pelvic floor but glutes and back muscles as well? So much to learn. And deep core muscles matter most. According to my Chiropractor, many people new to lifting weights use the outer muscles without strengthening these deep inner core muscles leading to injuries.
Peloton Beginner Upper-Body Strength sessions (20 mins) every other day. A hip injury doesn’t stop upper-body work. However, I laughed at the instructor telling me to pick up my 5kg dumbbells! My sensible brain is now in charge. That will be 2kg, Miss Instructor. Equally important, heavy-duty squats, lunges, and planks are waiting in the wings. It’s just mini squats for now.
Peloton Yoga for balance and flexibility. Even the yoga I have done for years has been sidelined until I am given the Chiro all-clear to do uneven activities. In the meantime, I have baby-steps standing-on-one-leg exercises while I brush my teeth or stand in a queue. I love watching muscle definition appear from nowhere, and it seems like this pared-back approach is laying a solid foundation.
My sensible brain knows this routine will set me up to avoid falls and injuries in later life.
Prioritise Recovery:
Returning from injury has acutely focused my attention on recovery.
Lower Workout Intensity will be kinder to my body. If Dr Peter Attia advises 80 % of Cardio sessions at Zone 2 heart rate, it must be OK. So instead of doing instructor-led peloton rides, I head to Peloton’s cache of Scenic rides. Just ride in beautiful locations worldwide without an instructor urging higher cadence or resistance and music drowning out ‘Sensible Brain’. Still, I can hear my Chiro saying: Only 10-15 minutes and only every second day. Don’t tell her I am doing it every day, will you?
Stretching has become non-negotiable. A few nights of constant injury ache is all I need to roll out a mat for a late afternoon stretch to bookend my day, drain stress and ensure quality sleep.
Sleep is powered by my new Apollo Neuro wrist wearable. It delivers different ‘vibes’ - vibrations to elicit states like focus, calm, recovery or sleep. Thanks to the device, I sleep soundly for the first time in a decade. In turn, days are far less stressful.
Self-Care Sunday is about taking a break from working out to spend time outdoors with friends and family. An extended Sunday afternoon Yin Yoga session is more luxurious than reading a good book for now.
I trust this consistent and sustainable routine will last a lifetime.
Mix It Up for Fun:
Variety is the spice of life, especially for fitness.
I love outdoor activities in our mild Winter. Our local Rail Trail was recently finished, and we love the freedom of a long ride surrounded by nature with quaint coffee shops at every village along the way. My kinda of off-road pursuit.
However, hiking and cycling give way to water activities as Summer approaches. It’s the heat and the ‘Beware of Snakes’ signs that close down my passion for the trails at this time of the year.
Summer is the kayaking, swimming and surfing season in our beachside location. I have eyed off early morning swimmers doing ‘laps’ in the tidal creek, then getting together with a picnic brekkie after. Maybe this year, I will try something new and get to know some new locals.
Then, when the sultry humidity kicks in, I will return to Peloton to ride some exotic digital trail in the air-conditioned comfort of my office.
Fitness is an enjoyable obsession for me. There are some seriously fit Granny’s on the Peloton Leaderboard. I must stay injury-free for the chase!
My right hip is twitching in sympathy. I would add, because it seems to make the biggest difference for me, drink more (but not excessive) amounts of water. And cut down on caffeine-- which is definitely the hardest part. Good luck with your new approach!