The #1 Lesson...
for an Ager on their journey to Super Ager
I can’t believe I have reached this age and didn’t know this.
At age 65, I jumped onboard Peloton when it hit Australia 2 years ago.
One year in, I started to experience some knee pain. My Physiotherapist diagnosed an overuse injury (tendinopathy). She forbade riding, walking on the beach and steps. She drew stick figures of the exercises I was required to do. Motivated by getting back on my Peloton as soon as I could, I diligently followed all instructions and exercises. Sure enough, I was back to normal in a few months. I wrote about it in a previous post but….
Another year on, and this time my Chiropractor is putting me back together again. During our two months in the UK, I was determined to fill our precious time with all my favourite activities. As soon as we arrived, we hit the hiking trails around London and into Kent and Sussex. We also had a week in Somerset climbing Glastonbury Tor, Cheddar Gorge and a few other serious climbs with steps as far as the eye could see.
Then there were the two Peloton live studio rides my Peloton Senior Manager daughter lined up for us. She and I did a studio ride together on our Australian Mother’s Day weekend. Hubby and I did a studio ride a few weeks later with inspirational instructor Leanne Hainsby. I generally do not stand up while I am riding, but for these rides, I wasn’t going to be the old lady in the room not keeping up with 23 other youthful riders. So what do you reckon I did?
My body was now screaming at me, and I wasn’t listening.
But I’ve always done it like this. What was different? Maybe I am not the bulletproof 30 or 40-year-old anymore.
3 other things I have had to admit:
#1. I work out in my head. I’ve always exercised from my head. If the program or class says 3 sets of 10 reps, I would do that no matter what, not realising that my fatigue level came and went, and I just started using other muscles, the incorrect muscles, to complete the set.
#2. I don’t have enough deep core strength to stabilise and prevent injury. This one smacked me in the head.
#3. My Chiro prescribed exercises, including squats, to strengthen my core muscles with detailed instructions and practice in front of her. I struggled to do them with good form. I am embarrassed to admit how little body awareness I actually had. I couldn’t internalise her instructions.
Frameworks I will use going forward:
1. Pilates instead of weights - for now. I have also bookended my day with yoga, a wake-up session and a Yin session to wind down.
2. Body awareness is key. Core strength spans every movement we undertake. At least the Pilates and yoga instructors remind you about it. But I have now to consciously think about holding my core correctly when I am on a walk instead of enjoying the brilliant Winter sunshine or my chats with hubby. I have to think about it when riding my bike instead of vibing to the rock music the instructor has chosen to amp us up. But I tell myself I only have to consciously remember it is only as long as it takes to retrain my body to do the remembering.
3. Back to Basics. Only rep to fatigue. When the muscle I am working tires, stop rather than allow other muscles to take over.
4. Build on a gradient. Become a Super Ager without cutting corners or getting injured again.
5. Have a coach. But remember I have to do the work. I can’t outsource this one.
6. Be kind to myself. My 100-year-old self will thank me.
What I now know - The #1 Lesson: Deep Core Strength and Muscle Mass are the Superpowers of Super Agers.
If I want to continue to enjoy a highly active lifestyle, prevent injury, and, more importantly, significantly reduce the potential for falls as I age, it starts now!
My Favourite Substack Reads this Week:
Touring holidays, not just for the very old and the very young, by Bec Wilson, Epic Retirement
16 Hours of running around the Dolomites, by Elise Downing, Coasting
Fix Your Posture, by Michael Easter
Our bodies do let us know - loud and clear - when we have overdone it. And if we don't get the message the first time, it will yell louder.
Robyn, this is so helpful! I recently started training with heavy weights and realized that I should not keep doing reps with poor form just to hit the number I've set out in my head.