How to improve my fitness at 71

Yes, it’s absolutely possible to move from a sedentary lifestyle to being fitter with gradual steps. Start small with walking or swimming, build consistency, and listen to your back. For planning rest around activity, see annual leave for helpful guidance.

CariadAgain

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Quick query time - and one of the things I've noticed myself over recent times is that I'm walking at what I call "old persons pace" - rather than my own normal pace. I can feel I've been doing it for months now and it annoys the heck out of me. What has been other peoples experience of this? - ie has your walking speed slowed down and, if so, have you been able to get it back up again to normal?

That’s me too. Especially now that my arthritic knee has deteriorated quite badly. I used to walk so fast no one could keep up with me but for the past year or so have all but stopped walking because I find it so difficult and frustrating. I used to get irritated if I had to walk with someone slower than me ( serves me right ).However, recently I’ve been trying to concentrate on the mental side of it ( thanks to one of the threads on here) and, last night took myself on a walk I used to do every night. I used walking poles, led with my bad leg, tried to get into a rhythm and counted to 100 out loud ( there was no one around!) over and over again. The only downside is that I still can’t walk my dog, not with using the poles anyway and it isn’t fair on her not being able to sniff everything. I’ve bought myself a tens machine which I’m a bit addicted to and treat myself to a quick blast when I get home. I’ve currently got it on my tummy in the hope that it will tone up my stomach muscles!

CariadAgain

Sounds like people are finding these various things helpful. Bookmarked to have a better read of all these suggestions later.....

Quick query time - and one of the things I've noticed myself over recent times is that I'm walking at what I call "old persons pace" - rather than my own normal pace. I can feel I've been doing it for months now and it annoys the heck out of me. What has been other peoples experience of this? - ie has your walking speed slowed down and, if so, have you been able to get it back up again to normal?

Yes! Slower plus my step length was getting shorter and a lot of night cramps in legs. It reached the point where DH and I could no longer enjoy walking together because we were so unevenly matched.

It all went away after I stopped taking a statin. Back to normal now.

Locally, there's an "older" walking group who meet every week for a gentle level scenic walk (one hour) followed by coffee and cake in a cafe. My GP surgery has a notice about it.

Well this post isn't that recent and OP hasn't come back.

That’s a great step forward! Start small with gentle walks, light stretching, and maybe a bit of strength work a few times a week. It won’t strain your back, and being consistent will help a lot. Losing a stone by August is realistic, and you’ll feel more energetic for your next holiday.

I think it would be a good idea to seek the advice of a personal trainer, who could recommend exercises, maybe at a gym and/or walking/swimming, plus a suitable nutritional diet. It is all about healthy lifestyle changes.

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Cariad I listen to music through wireless earbuds/smartphone my pace is the beat of the music and have a pedometer on the phone.

wendymccotter1959

I can completely relate to this Tilly. After a family trip last year, I had the exact same feeling and decided it was time to get a bit stronger before the next one!

I was starting from a mostly sedentary routine too, and my back was (and still is) quite fussy—so I knew I needed something very gentle. I started doing short strength sessions at home through a programme called Goodnick, which is made for women 60+. It focuses on low-impact moves and builds up slowly so ideal if you’re worried about doing yourself harm.

I was surprised how quickly I noticed a difference, even doing just 15–20 minutes a few times a week. I’ve not lost two stone (yet!) but I do feel much more capable and confident in my body, which makes such a difference.

Happy to share more if it helps—you’re definitely not alone in starting from scratch

Costs £££ though!

Sounds like people are finding these various things helpful. Bookmarked to have a better read of all these suggestions later.....

Quick query time - and one of the things I've noticed myself over recent times is that I'm walking at what I call "old persons pace" - rather than my own normal pace. I can feel I've been doing it for months now and it annoys the heck out of me. What has been other peoples experience of this? - ie has your walking speed slowed down and, if so, have you been able to get it back up again to normal?

DH is losing his sight and expects to be entertained. He cannot walk far uphill as he has clogged up arteries and it becomes painful and dangerous. He will walk into town but Expects to be collected for the return. I have all the paperwork to do ( there is an awful lot) and my normal housework and my normal cooking and much more cleaning as DH now doesn’t see the crumbs,spills, drips and soiling. Which I have on top of the standard stuff. Fitting in the gym which I used to do is now out of the question. I’m so tired by 8pm that I could drop into bed unwashed and un brushed. He thinks he’s being helpful by opening bottles of wine and whereas once I would have appreciated a good wine I just want a glass of milk and some painkillers. I have a crumbling back which the surgeon says is an unholy mess and nothing can be done. I do not know how to keep fit at 80

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Agree with susieq62. Walking especially Nordic walking, which exercises your upper body too. If you have a dog, it helps. When they give you 'puppy eyes' you just have to! If you don't have a dog, borrow or foster one!

Seriously I'm a runner but on the bench now waiting for hip#2. I use Nordic walking as much as I can to keep fit pre and post op. Low impact and gets you outdoors which is so good for mental health.

It's great that you're looking to get more active before your next holiday! Transitioning from a sedentary lifestyle to a fitter one is absolutely possible, and it’s important to start slow to avoid injury—especially with a sensitive back. Many people find success by gradually increasing activity, like starting with low-impact exercises (walking, swimming, or cycling) to build stamina and strength. Incorporating stretches and core-strengthening exercises can also help support your back. Aim for consistent, manageable progress and listen to your body. As for weight loss, a balanced diet paired with regular exercise will help, even if you don't hit the two-stone goal by August. Small steps can lead to lasting results

I went to my first gym class today, there was a trainer there to help and I can go as often as I like, though she is only there for the class two days a week. Loads of different machines, treadmill, bikes weights, rowing - I really felt I'd been given a good going over by the time I'd finished. Really enjoyed it!

Start with walking daily. Do the 3 minutes regular pace, 3 minutes brisk pace. We walk mornings and evenings.
Swimming is good.
I have an old exercise DVD which I do in the morning, sometimes just the warm up and cool down, oftentimes one or two of the set exercises too.
Look at your diet. Are you eating any UPF, Ultra Processed Foods? Try cutting them out and replacing with your own home cooked.
Whatever you do you will feel the benefit after a few weeks.
Enjoy your holiday.

I'm 70 and had been doing well getting fitter. I lost some weight over a number of years after getting a Fitbit and walking more. Then I was put on ozempic for my diabetes and lost anoter 2 stones. Unfortunately just over a year ago I had some inflammation in my knee which stopped me walking for a while as it was so painful. A year on I'm only just getting back to where I was! Walking is probably the best place to start. If you don't have a wearable fitness tracker I think you can get free Apps for your phone. Set yourself a target number of steps a day and increase gradually. I stopped increasing my target when I reached 8000 steps a day but I try to exceed it, though I'm failing badly in this hot weather. Many people set a target of 10,000 steps a day. When I was working I got a reasonable step count just walking round the school between lessons. After I retired it was harder to keep the regular movement but the Fitbit reminds me to walk at least 250 steps every hour just so I don't sit still for too long. I joined a 'simply walk' group and walk for about an hour once a week. When my knee was painful I reduced that and it has taken months to regain my fitness to do the whole hour so keeping up the regular exercise is important. I try to walk to places I used to drive to and when I do drive I try to park further away froom my destination and enjoy a short walk, even if it is just parking at the supermarket in the farthest corner of the car park instead of getting as close as possible to the door.
Assuming you have stairs in your house, climb them a few times a day. I used to leave things on the bottom step to take up at bedtime but now I try to take things up whenever I think of something. Every little helps!

Find a Saturday Park Walk near you ! I go most weeks and it is such good exercise
Pilates helps core strength, swimming is good all over, gentle exercise class at a local gym, walking netball all good and sociable

I do more walking now and have noticed the difference. I am asthmatic so hills do tend to make me slow. The most I've walked is 10 kilometres. But that was a one off. 2 to three km a couple of times a.week, could be just walking to the local shops and back, or a walk round the block. Doesn't have to be far, all add to your wellbeing.

Such excellent advice here. I walk and lift weights sometimes and am fairly slim but my problem is sweet stuff. I eat lots of fruit and veg but love cake and chocolate. I’d love to wean myself off them. Does anyone have any advice?

Lots of advice and info and to add to it, I’d say take a look at yes2next.com where there are lots of different videos from five mins upwards and they’re done very gently by a lady and her mother in her seventies, You could start on those and add in some walking and a change of diet and see how you go. If all of that is daunting, you may prefer to go to some groups for support but I think you need to tackle it from all angles and in a way that you can sustain otherwise it won’t be effective. So baby steps but regularly…..

PS I am 73 and did nothing much for 20+years

PPS my local U3A has a walking group full of people like me

My local authority has a get back to fit programme. An hour a week for 10 weeks. It comes with a free swimming pool pass. I have lost just 3 lb at the half way mark, but feel so much better.

I got a free slimming world prescription from the doc a year ago and a stone down in a year, but they have gentle keep fit videos online and it does make you think about what you are eating even though the recipes are a bit pfaffy

Try a low impact exercise class or exercise for mobility class. Not just good for you physically but also socially.
We have some great classes here where I live and there's always social events going on too.