Maintaining strength - the best way?

I keep 1 pair kilo weights by the bed and before I get up exercise my arms, expand my chest and breathing. I also have a set for my ankles and do leg raises. By the TV I have some heavier weights and do them during commercials on arms and legs.

That sounds like my sort of thing.

I feel I'm not doing enough. I walk for an hour with an older friend but find it hard to keep up with him. He does another walk later.
I've stopped swimming as the times at the pool changed but I will try to go back. I bought weights and use them twice a week but am feeling my age and lack of mobility.

Think some gransnetters are quite young. What I could do in my late sixities is no longer possible as I'm now 79. However, I do couple of short walks daily and go to a couple of "old lady" exercise classes.

Think it's time to try leg weights while reading

CariadAgain
What an interesting question which I’ve never considered, so I asked ChatGPT & it said:
“The general recommendation of 1 gram of protein per kilogram of body weight typically refers to your actual body weight, not your recommended or ideal weight. However, for overweight or obese individuals, using total body weight might overestimate protein needs.

A more precise approach for overweight individuals is to base protein intake on either:
1.Lean body mass (if known)
2.Adjusted body weight, calculated as:
Adjusted weight =Ideal weight + 0.25 x (Actual weight - Ideal weight)
This method accounts for excess body fat while still ensuring adequate protein for muscle maintenance.

For weight loss or muscle preservation, overweight individuals may benefit from a slightly higher protein intake (e.g., 1.2–1.6 g/kg of adjusted weight) to help maintain muscle mass while losing fat.”

You’re welcome 😊

As you get older (over 65 years) your body needs more protein (1.2-1.5g per kg) you also need more calcium. Maintaining muscle mass requires protein, vitamin D and omega-3.

Recommendations for activity is 150mins moderate activity each week or 75 minutes vigorous activity and 2 strength training sessions incorporating balance and flexibility work.

If you are interested in finding out more then you might be interested in my FREE 43 page eBook - Live Independently for longer. Download it using this link: inspiritdiet.kit.com/ebook