Exercise/strength/mo bility

Jalima have you had a knee replacement recently (mine was end of March)- I've chosen to continue physio at my own cost now the prescription has expired- as the physio is so good and motivating- money well spent I say. I've also bought a balance platform, same as the one in the physio worshop- where you put either both or one feet/foot on an unstable platform and have to control it, sideways, back to front, and up and down- excellent. Static cycling too- can't wait to get back on a proper bike. I could manage now, but feel that if I fell, I might not have the strength to manage it. One day- hopefully this autumn, if not, next Spring.

Also bought, on her advice, a large exercise ball- mainly to help with recover full extension of the knee (as ligaments and muscles were atrotphied due to the knee being permanently bent for years) - really helpful. It's been 4 months now- and I can't believe what hard work it is! Not sure how older and less fit people manage, really.

Does anyone use a rebounder (small trampoline) - especially after knee replacement? My physio says it is too early yet- but will show me some exercises to do on mine at our last session at the end of August. Can't wait.

I haven't had a knee replacement but I do have a small, cheap rebounder. I don't really like it as it's not bouncy enough and I thought it jarred my legs. So I bought a big trampoline and the difference is that the bounce is big enough to keep contact with the surface, so it's a lot less jarring.

I think expensive rebounders have more bounce but nabbing a 2ndhand kids one (with an appropriate weight limit) was cheaper for me.

granjura no, I haven't - yet; I have pronated arches which has thrown my knees out of their correct position for years. Now have some orthotics to wear (bought privately) but the GP referred me to the knee clinic as a first resort before a possible knee replacement somewhere down the line which I hope not to need.
I have used a balance platform years ago when I went to physio after a badly sprained ankle. It was hard work!

Oh good luck then and hope it works. Mine was the result of a terrible car crash I had 46 years ago. The balance platform is hard work, but it does get better day by day with practice- so it was an excellent purchase - about £ 80. (MFT FitDisc)

You seem to be doing very well and have a lot of perseverance granjura because I know some people fall by the wayside with their exercises.
Well, the knee clinic turned out to be a talk to various patients, at various stages of knee problems, by a physio - very informative indeed - but leaving us to take the next steps ourselves. The waiting list for physio is very long, there is an offer of various exercise classes at some point via the GP but which to choose?
I will ask the podiatrist when I see him/her about the balance platform as I am sure exercising the muscles would help.

Bellanonna ah, that type of circuit training sounds good! My (very fit) workmates did do circuit training, but each station was very strenuous and they ended with a run!!

Perhaps I'll have a go on the DGC's trampolines

Message withdrawn at poster's request.

Thank you for all that Jay586; DS has advised to work on the quadriceps but to be careful not to hurt the knees. I may try the floor exercise.

Jay586. Thank you for your comments. I've just tried the leg lift from seated position. I managed to lift a couple of inches and repeated it about 5 times. I felt quite a strong contraction in the quads, far more than from the lying leg raise. I'll work at that one starting gently though. I will look at your Pilates blog later.

Delighted that Jay586 has taken the plunge to become a personal trainer, particularly for older people: very knowledgeable, unlike the PTs in my gym! I am a retired PT specialising in Pilates, and having attended several courses for the older person, now that I am an older person realise how inadequate they were. The syllabus and tutors were well under 50, so it’s important to have someone who knows what it feels like to be old(er!).

Sarcopaenia is a well known phenomenon of aging, about which we can go a little way to minimise, but no-one, even on the internet, have I found, has mentioned connective tissue collapse: that is what makes you wrinkly and wobbly, about which you can do nothing – except surgery, if you must. And I find it particularly difficult to get my head around, when I have been slim, fit and very active all my life, kept a close eye on my vegetarian diet – even more so as I age, as I now have the time.

Suzied: why do you need to touch your toes? Everyone’s put together differently, and maybe you were never supposed to touch your toes. However, when sitting with your legs outstretched, sit on a block, or folded towel(s) at least 2” high, or higher, so that you are sitting straight, then you will be able to lean forward and mobilise your lower back and stretch your hamstrings. It doesn’t matter at all that you have to keep your legs bent when scissoring, as the point of the exercise is to strengthen the core, but in time, as your lengthen your hamstrings and mobilise your lower back, your will be able to do all of those things: remembering at all times to keep the inner core engaged!

I have osteoarthritis in many of my joints, and the most important thing I have learned is that it is essential to keep moving, so Pilates is ideal. It might hurt when your arthritis has a flare up, but as long as it’s a pain that’s familiar to you, it won’t do any harm, unless you have rheumatoid arthritis. By keeping the joint still, you are allowing it to stiffen and it them becomes even more painful; by moving it you are generating synovial fluid, which oils the joint, and delivers nutrition to the joint.

Belladonna and others: I looked at the NHS/Age UK, and we are all different. I find the following exercises better for my knees. If it’s painful to bend the knee, don’t. The standard is to lie, lie on your elbows, or sit straight on the floor (the last position is very challenging but try to avoid leaning back as much as possible, and place your hands behind your back; or lean against a wall) as you lift the knee straight up. In the seated position you may not be able to lift the leg at all, and certainly not high. The important thing is to contract the front of the thighs (quadriceps): very intense in the seated position. I have found that if I turn my foot out as I do this, I get a stronger contraction in my quads, and my kneecap is more lifted (up the thigh).

But much less strain on the core, is to stand, with your feet comfortably wide, feet turned out, and go up and down on your toes, keeping your legs straight – you can hold onto something if need be, but over time try to avoid holding on, so that you work your inner core stability more. In this position you need to focus on pulling up your kneecaps and squeezing your gluteals (butt), x 20. The feet are turned out to target your glutes. Then do that keeping the heels together, toes turned out still, x20 – feel the difference.
Then progress to bending and extending the knee when it stops hurting.

Anya, some people were born with a foot turnout….always get specialist knowledge before changing.

Falconbird your back likes to keep moving, and as you’ve been still all night, asleep hopefully, your back stiffens up. Do a series of mobilising exercises lying back in your bed, with your abdominals gently contracted -
1) with bent knees, slide one leg straight, bring it back and then the other x 10-ish
2) arms out to the side, and slowly lower the knees from side to side – do not force them down x 10-ish
3) bring one knee up to your chest, bring it down, then bring the other up, alternating x 10-ish
then roll over onto your side, with your legs over the side of your bed, and push yourself up with your arms. If you wish, do a series of standing exercises to mobilise, but be gentle: your back is at its most fragile first thing in the morning.

Right, I'm back. Went to do some housework for my mum as she's had an ankle replacement. With not being able to stand on one leg & not being able to put weight on the other, she's chairbound but doing really well.

I've left a resistance band with her to do some exercises to keep strong but she was a bit grumpy!

How are people getting on?

You do realize that exercise doesn't stop you ageing. What I need is motivation, I'm not saying that I get depressed but sometimes I think _ Whats the point_ and why does this top feel so tight

So I want motivation so I can get out and do things, must be back by 5 though for Neighbors and Home and Away.

Indeed, it is not going to provide the elixir of life...however, it's probably best to stay as capable as possible.

Specific adaptation to exercise works equally well for sitting on the sofa, the only difference is that the standing & walking muscles get down-regulated, so that what was once a choice becomes difficult in time.

Tops being tight generally means eating to current activities isn't quite in balance.

Motivation... What do you want to go & do?

I would start with something small, get your outdoor shoes on, score that as a victory then maybe walk to the end of the street, etc. I really struggle with this, so whilst the above sounds patronising & simple, it's actually effective. So today, getting into sports clothes got me doing my planned exercise session...

#5minuteflow - that is the idea behind this too, it's a struggle to start but once started, it becomes easier.

Well I have been doing the seated leg raises but it's quite difficult. Getting up and down is bad enough! I've got my little 4 year old DGD here st the moment and am recovering from the unaccustomed 6am wake up call. It's having to be chatty as well thst makes it hard. I can readily stay up till the early hours but the morning .... Just can't cope with it. Still, it'll get better as the day wears on and she's worth every minute of it. Off for a walk to the park shortly. I agree, even short exercise is a start and thanks for motivating us.

Jay586

You are very nice and I can see what you mean, I shall let you know what I decide to do.

Thank You.

I'm not one for "doing exercise" really but I walk loads, play tennis and do zumba.

I struggle with exercises because I find them boring. I find Pilates particularly dull.

I'm more toned than I have been for a while but I would like to find an activity that helps tone the arms and upper body.

Aquafit with flipper gloves or weights has really tined my arms and upper body. General flexibility much better too.

Och -toned not tined!

I wish I still had my strength. Garden's getting so hard to cope with. Where does it go - strength? And so suddenly.

I struggle on though.

The strength disappearing is the sarcopenia that Heckter talked about, hence me saying to consider resistance training. However, I would add in little bits through the day, if you don't like "exercise" per se...bit like pureeing carrots, best disguised!

I think walking, tennis & Zumba is way more than I do, kudos!

I'll also admit gardening makes me puff, it has pushes, pulls, squats, hip hinges & carries, so it's an all round thing, particularly as people do lots when they start.

Ironically, the better you get at exercise, the less you "lose weight". Inefficient exercise, is something that's a bit of a struggle burns more calories...another reason to mix it up. (-:

I seem to have developed some kind of revulsion to my exercise bike. I'm starting to hate the bloody thing. And my resistance band snapped. It's a very little resistance band now. I use it to cover the meter on said exercise bike, so I don't despair at the amount of time still left to pedal.

jay I agree that exercise is best when disguised as an activity. I'm lucky in that I live in a city, and walk from place to place.

But I struggle to find activities that involve developing strength in the upper body. I don't have a garden, or room for "equipment".

Is it possible to recover strength once it's gone?

Ha, ha, ha, that made me laugh...

Have you tried interval or tabata training with the bike? Not so long or boring, still lots of benefits

Or maybe time to rotate a different exercise for a while?

Resistance bands degrade with time, I noticed the one I left with my mum was starting to tear.

I've never got on with exercise bikes, tend to use them as clothes horses. (-;

How about a kettlebell or a resistance band?

Yes, definitely can add strength. I read a Reader's Digest article about it when I was a kid & there is a lot more research now. Tufts Uni in the US publish a lot of stuff. Later Life Training have info on their site too.

But going back to upper body stuff, depends on your current level of strength where you start as all strength training should be progressive. Can you do incline pressups? Then balance that with a pull, so a row using something to hang off, taking care with choosing what to use.

Then an overhead press & pull.

Could you put a pull up bar somewhere? I can't do pull ups but do do supine rows (Google) & just hanging is good for building strength.

As ever, do take care & really I need to say see a health care person first, if you don't already exercise. I always hated this being said to me but it's important not to try too much too soon & to build up gently.

I liked this article too...

www.nerdfitness.com/blog/2015/03/09/why-exercise-is-the-least-important-part-of-the-equation-and-a-camp-nerd-fitness-update/