Couch to 5K at age 73year and unfit

I can't advice on the health bit but all the best to you, good luck

You dont say what exercise you do at the moment. You need to build up slowly. Start by walking. If you do no exercise start by walking a mile each day and build up gradually until you can walk 3 or 4 miles. Then is the time to try jogging if you wish to and you are not causing too many aches and pains. Good luck.

Running/ jogging isn’t the best exercise for bad backs have you thought of swimming even a couple of widths
But good luck any exercise will be good
Here we have a new group this year who are all ages doing morning sea dips so very good for mental heath ( I know you may not live near the sea) also beach yoga again no pressure to do legs round the neck exercises more gentle yoga ….my friend ten years older than me used to do group exercises in the pool aquacise and loved it

www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

This is a link from the NHS website to help plan your progress.

Good luck....you're braver than me!

Slowly but surely Vicky is my advice.

Have a look on YouTube and type in ‘Walk a mile in 15 minutes’ I usually play my own favourite music to the exercise routine as I prefer it. In fact it is raining and miserable here today I shall do this indoor exercise.

I also do Qi Gong (similar to Tai Chi) online via Zoom. It is run by the WI, you don’t have to be a member. Type in Denman Courses and you will find it. They come in 6 session blocks Mondays at 11.30 at £5.00 a lesson. It’s very gentle and the teacher Elaine is excellent. My friend who is living in Venice does it too. You can blank off the screen of yourself if you want.

Best of luck.

I have no health qualifications, but starting on the couch to 5k as your return to exercise at 73 with your problems and lack of fitness, sounds a tad ambitious.

Like NanKate, I would suggest you start with an exercise programme like Tai Chi to build up your general fitness and add swimming or taking a walk every day to begin with.

Then, if after 3 months you have got to reasonable level of fitness, you could then start on the Couch - to 5k, but as I said, I think doing it from scratch without some build up to it, could not just be overoptimistic but dangerous with damage to your back and legs.

I agree with the others. Walking and swimming sound more sensible.

I am lucky enough to live near the sea and enjoy walking along the prom.

Hi Vicky. I would love to do couch to 5k but with dodgy knees think it’s a step too far - excuse the pun. I’ve thought about joining a park run as I know you can walk,jog or run whichever suits you. Would this be something you might consider to see how you go as a starting point perhaps?
Wishing you all the best but take care.

I did Couch to 5k a couple of years ago. (I've been thinking of motivating myself to do it again, because I foolishly let it slide.)

The advantage is that you can do it in your own time and take as long as you want over each step. The audio which goes with it is, in my opinion, a bit annoying but it does keep you going. The programme gives you waystages, but it doesn't matter if you take longer over each one.

It starts off very gently with a mix of walking and jogging and builds on that.

I have problems with my feet and have to wear socks and trainers with lots of support, so it's mildly painful for me to walk anywhere, but somehow having a goal made me forget about the pain. I also wore a heart rate monitor while I was exercising.

It would be a good idea to talk to a doctor or nurse before you start (if you can get an appointment). If you're really out of shape just start off going for a timed walk a few days a week - maybe half an hour and increase your distance as you feel comfortable.

Rather than spending money on a programme, you could search the NHS for exercise programmes. From memory, there are a number, including chair exercises and programmes for older people.

Good luck! It certainly did me some good.

I used to jog / run in my 40s and I wouldn't do it again now that I'm 72.

I started doing Pilates twice a week a year ago and I can highly recommend it as a starting point to overall fitness: as my core strengthened, I walked better, felt stronger, my balance and posture improved, as did my energy levels. Naturally I then felt like walking further distances and now I feel fitter than I have done in a long time and walk miles every day (I don't count but I probably do around 5kms on most days). Plus I've lost weight.

Good luck! I look forward to my exercise now.

5K isn't that far and you can walk, jog or run it. I used to run but have some injuries that now make it unwise so I walk at a fair pace instead. I think it's good to have a goal to get you started so give it a go but listen to your body, wear suitable shoes and choose sensible routes. My neighbour started walking 10,000 steps each morning, she's lost several stones in weight and looks years younger and is a lot fitter. Good luck

My first step would be to have an MOT at the doctors to see if they are happy for you to start exercising. Many years ago I watched coverage of the London Marathon. One of the fun runners was a lady who 5 years previously had been morbidly obese. Her dream was to run the marathon. She started off by putting her coat on, taking her handbag and walking to the bus stop and back. This was a far as she could manage. She took her handbag because she wanted her neighbours to think she was catching the bus rather than embarking on a 5 year plan of weight loss and increasing exercise. All credit to her, there she was with her medal at the end of the marathon. Nothing's impossible.

I’m with fevertree one this. Pilates is brilliant. I started more than 20 years ago doing it.

I to am overweight and have a cardiac problem at 73 , but general fitness , such as day to day things like housework can improve .
I have a weighing scale in KG not stones and lbs , and my eating habit also has to change at less , but healthy things .
I know lockdowns have caused snacking in my case , as to walking a walk around the block is a good start could range from 1/4 mile to half a mile , with maybe some incline .
Mobility stores sell exercise machines like cycle cranks which you place feet in and pedal you can also set the pressure to make it harder all in your lounge.
Mick

I admire your ambition but I lack it now myself. I was very fit and agile when I was young and strong going circuit training and keep fit after work. But working out of doors for ten years obviously affected by body as I now have osteoarthritis in a lot of joints. I had hip replacement eleven years ago my physio and ex footballer actually said I was lean and fit for my age of 53. I joined yoga classes for arthritic conditions but wasn’t impressed. I walk a lot and keep busy otherwise my joints cease up. I can’t run anymore though my joints are stiff.

My husband who is older than me took the cobwebs off his bike. Thinks he could do what he used to do cycled around the local woods. When he arrived home he looked like he was having a cardiac arrest. I think sometimes we think we are fitter than we are that’s a lesson my husband learnt. His bike is back in the shed with cobwebs again.

As other posters have suggested take one step at a time don’t push yourself and enjoy what want to achieve.

A very bold target Vick! Best of luck.
Personally if I was so inclined I’d start now and aim for achieving in in 2022. I’m 72.

I'm 10 years younger than you Vicky29 and began the Couch to 5k running programme in March. I had never run before and now am running 5k-8k three times a week; I consider that I was reasonably fit beforehand through regular walking and yoga. I took the course at my pace (pardon the pun) and if that meant redoing the same 'week' more than once that's what I did. My one piece of advice is listen to your body; don't run through pain-rest and then try again. For example at around week five I had excruciating knee pain. After resting for about 10 days I tried running again but this time, I shortened my pace and ran for a shorter distance until I was back to 5k distances. I really enjoy running. I try and run at least three times a week and prefer early morning runs when there's no one about. I'm looking forward to joining the Parkruns once they start up again in my area.
My advice for you is Go For It! Good luck

Good for you trying to get fit. I would though advise caution about running. I have had several physios tell me that running is bad for the joints unless you are under 40 or so.
Walking, swimming and pilates are all good exercises and I am sure there are other things.

Vicky29
Whatever you decide to do please keep at it ? because once it’s gone it’s very hard to get back ( if you ever do) especially at an older age.

I do regular pilates, yoga and have started cold water ( outdoor) swimming. I had a 1:1 coaching session for the outdoor swimming which was brilliant - I learned about breathing and alternating strokes. I wouldn’t fancy running because of the stress on the joints. I’m fairly flexible and have low weight, cholesterol. b.p. etc. so it’s about finding the right exercise for you. Agree with the start walking before you run advice.

I started this at 63 and a year later still running. I hadn’t run since school or running for public transport! It’s not a race and is suited to everyone’s pace, however I would suggest a word with your GP beforehand might be best. Good luck what ever exercise you choose.

Before you start you could work towards it by improving your mobility. I have tried the Joe Wicks sessions for Seniors on YouTube. They have helped me a lot.

Good for you for wanting to try it. I started the couch to 5k in the first lockdown and was worried about my knees which have always been painful. So I took it slowly, sometimes repeating weeks if necessary and slowly reached the target. I now run twice a week, have lost weight and my knees give me no trouble at all, ever! Try to avoid tarmac if you can, grass or paths are kinder. My physio said running is fine if you start sensibly and all exercise to be encouraged whatever your age ?
All the best to you and let us know how you get on.

I do Sosa and I am 71, love it and they are all over the country ? Why should you attend a SOSA Dance Fitness or Seated SOSA Dance Fitness class...Part 2! ?

We are here to well and truly BUST SOME MORE MYTHS and give you plenty of reasons why you should most definitely give a your local SOSA class a go! ?

Myth 1:
❌ "I have a bad memory, I will never remember the steps!"
✅ Your Instructor explains all the steps before every dance to keep them fresh in your mind (and legs untangled!)

Myth 2:
❌ "Everyone is much better at it than me..."
✅ We embrace all ages and abilities! We don't judge or pressurise. Your Instructor will provide both easier and more advanced options when
explaining the steps and styling so you can always work at your own pace.

Myth 3:
❌ "I have a health condition so don't think I can take part.."
✅ Prior to joining a new class, your Instructor will always ask you to complete a Physical Activity Readiness Questionnaire and discuss any concerns you may have in order to reassure you/

Myth 4:
❌ "If I miss a class I will fall behind and not know what I'm doing."
✅ Your Instructor will always recap dances as well as continuously introduce new ones, all with an explanation of steps so you won't feel "out of the loop" for long!

?Can we tempt you??
Find your local class & instructor today!
sosafitness.co.uk/class-locator/#/

(Ps. Check back to our post on 26th May for Part 1:
www.facebook.com/146447202226726/posts/1634178186786946/ )

#SafeToBeBack