Couch to 5K at age 73year and unfit

Vicky it might be better with your health problems to try a class that does chair based exercises . You will still get a good workout but it won't impact on your joints. Just google chair based exercises and a list should come up. I do one run by my local council called active ageing. It's 12 weeks free then £2.50 a week. We do exercises sitting down some using a resist band , holding on to the back of the chair and walking ones. I am 63 and walk with a stick.

I used to run 10k up to last year. I now have mnd but I have good memories of my runs. Just build up slowly, you'll never look back ?

I wish you well

I did couch to 5k two years ago aged 67 and I think it was one of the best things I ever did. Not a natural runner (understatement) and still very slow, but still getting great fun and satisfaction from running (jogging may be better term) for 30 mins three times a week. Far from hurting my knees as I’d feared, it actually strengthened my thigh muscles so that my previous niggles have disappeared. I’d encourage you to go for it, and to be sure to engage with the c25k online community which is wonderfully warm and supportive.

I have had various issues but joined a company Moved to Move. They have been excellent and I have noticed a difference. I feel they are a fair price and are very professional.
Good luck and go gently.

I tried C25K at 70+ with a group from my gym (most were probably 30 yrs younger) but didn’t last past week 2! My knees just couldn’t take it.
It might have worked if I had taken it much more slowly but I knew I would never do it on my own.
Now I stick to walking, gym, Pilates and yoga.

My only advice is to buy the best running shoes you can. Check for pronation (search web) get the appropriate shoes. Maybe check with Dr too. Go slowly. I am slightly younger than you, overweight and have done it, can’t do 5k in 30 but can do 5k with extra time. Enjoyed it, I listened to Michael Johnson on the NHS app. Still running every other day and walk the alternate days. Good luck.

We have invested in a static exercise bike, has really strengthened my calf , back and thigh muscles… I started off doing 1k on the lowest setting and now three months later can usually do 4K morning and evening on the middle setting. Hubby does less but on the higher setting!! Considering I have both RA and OA , asthma etc I’m quite proud of myself.. I wasn’t able to get out walking most of last year as I had both my feet operated on to straighten my twisted arthritic toes , was so lucky that my surgeon had decided to do my second foot operation by completing the remaining procedures on both feet at the same time due to my age.and risks with anaesthesia.
The NHS really is our saviour , we are so lucky to be in this country.

I got 2 dogs. I walk them 3 times a day ,every day. I .am now no longer classed as diabetic. Exercise can certainly help your fitness and keep your joints moving, but do start gradually.

Please ask your GP, the practice nurse or a physiotherapist what exercises you can safely do.

Don't jog! It might well hurt your back and knees.

Start very gently indeed.

You might be best off staring exercising on that couch, you know. Sit upright with your feet on the floor, lift one foot off floor and bend and stretch your ankle 3 or 4 times, repeat with other foot.

Then place both feet firmly on floor. Sit as straight as you can and raise your shoulders to your ears - the way we were always told NOT to sit. Relax so shoulders return to their natural position. Repeat. I find this relaxes neck and back muscles.

Go on from there, stretching one arm or leg at a time then bending it.

Are there stairs in your house? Walking up and down stairs is good exercise, but hold on to the banister rail.

Hi try walking first then when you can walk fairly fast for a stretch try c25k. Iwalked for a few weeks then started it and haven't looked back I'm 60

I can’t give you advice all I can say is that I’m 63 a bit of a physical wreck, (I have spinal problems and arthritis) and couch potato, but I’ve recently joined the gym to use the toning suite which is wonderful for us unfit over 60s I would highly recommend it

Yes you can do it, just take it easy starting. Met a lady years ago in the changing room at a leisure centre in Mid Wales, my husband had just run the 20 mile race up the mountain road and around the Elan Valley. I got chatting and she told me she had just done the race, came in last but so what. Started running when she retired in her late 60’s, her Dr had told her she needed to lose weight and do some exercise, so decided running was the answer as it was cheap. Started by running to one lamp post and walking to the next and went on from there,. You just need to be sensible and invest in a good pair of running shoes.

I am not sure if you have exercised before, but please, please make sure you get good trainers/ walking shoes. I have always exercised and have always been a healthy weight. However in lockdown I just did my 150 mins a week indoors. I Increased this, as lockdown lifted a bit. I went back to my dance classes , zumba & running.
I wont go into details but I now have Plantar Fascitis with complication (a foot condtion). The pain is agony and I have it in both feet, all becuse I was running and working out in not so supportive trainers. Start slowely and get the right shoes.

If you live somewhere suitable, buy yourself a cheap litter picking stick. . .
or acquire from council, you'll walk miles without realising it and do some good for your local community too. . . you'll find it quite addictive and ergo an incentive to go out. . . keeps me fit???

I think you should first have a check up from your doctor. We are not experts on your health so it is wrong for anyone on here to give you advice. I can answer from a personal point of view having tried it. It went well for three weeks. I then went on a running track that was really soft. I hurt my hip and it took ages to recover. I now do a daily walkasize with core exercises using a DVD. I started with just 15 minutes...equivalent of a mile. I then added the second 15 minutes. Can do it easily now. I use resistance bands to build up muscle in my upper body.

I have done C25K and enjoyed it. After completing it though I had to give up running for family reasons. I still go out and just do week 1 when I get the opportunity. I feel good with that small amount of exercise. Just listen to your body. Push it a little bit but not too much and let the fitness come gradually.

? 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

Sosa is brilliant - always come out ?

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

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.

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.

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.

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.

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.