Great Bulletin Post -- Senior Fitness

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Thank you Forum Boss, for posting the "fitness programs for senior shooters." As one of the old guys here I find it very important to get my exercise in six days a week. Yes, I know how hard it is exercise at our age with all the broken bones and hospital stays some of us have earned over the years.

Fitness Training and Physical Conditioning for Older Shooters « Daily Bulletin

The following article by Tom Alves describes a very practical approach to physical training for those of us who are not as young and spry as we once were. Tom shows us how to give our bodies at least some of the maintenance we give our rifles.

bulletin.accurateshooter.com

I also know that if you don't get out of that chair and try to exercise today, just wait a month or so and it will be even harder to do. I am 76 years old now and I know for a fact that you better keep moving or down the road you won't be able to. I have had hospital stays that lasted for months and getting up from the bed I was in was one of the hardest things I had to do.

No, I can't carry my 11lb. chassis rifle around anymore, but I can still carry my sporter rifles at least to the bench and I am finding them more accurate than I remembered. If you know you can't do something, ... well, yes you are right.

However, if you know that you CAN do something no matter how much it hurts, well you are right as well. One of the things I learned from all the hospital stays and broken body parts is simple, ... No matter what the doctors tell you, you are the only one who can decide what you can or can't do.

 

[Jonnyofalltrades]

If it feels good to move, move.
If it hurts to move, move.
Whatever you do, don't stop moving!

 

[PatMiles]

Sitting IS the new smoking!

 

[K22]

I've been exercising forever but old age and a mis-spent youth in excessive sports has placed limits on what I can do.

These days I use two 5 lbs. dumbbells and have a 10-exercise routine that I do 4 times a week plus stretching exercises daily.

It makes a huge difference in my mobility even with a chronic lower spine condition. I used to walk a lot and still believe it is the best form of exercise for old farts like me, but I can't do much anymore due my spinal condition.

But anything is better than just sitting in from of the idiot box.

 

[Bill Norris]

Mobility is one of those things if you don't use it u lose it.

 

[JFrank]

I’m a little past having a fitness training program.

 

[ronsatspokane]

I have a gym with weights, a treadmill, a rowing machine and free weights. Blew my knees out doing leg extensions on the gym about 3-4 months ago. Left knee way worse than the right knee. Been limping every since. Doc says torn meniscus. Says if I were 20 years younger they go in cut it out and clean it up but at my age it would only last a month or so. So I limp until it heals on its own. It sucks. Trying to lift a motor onto the top of my knee mill (no pun intended) yesterday and I didn't have the knee strength to step to the next step up. Fortunately my neighbor who about 10 years younger and one of those strong wiry people helped me out. Jokingly I tell folks that it is safer to sit on your ass in front of the TV.

 

[Mark W]

I have a gym with weights, a treadmill, a rowing machine and free weights. Blew my knees out doing leg extensions on the gym about 3-4 months ago. Left knee way worse than the right knee. Been limping every since. Doc says torn meniscus. Says if I were 20 years younger they go in cut it out and clean it up but at my age it would only last a month or so. So I limp until it heals on its own. It sucks. Trying to lift a motor onto the top of my knee mill (no pun intended) yesterday and I didn't have the knee strength to step to the next step up. Fortunately my neighbor who about 10 years younger and one of those strong wiry people helped me out. Jokingly I tell folks that it is safer to sit on your ass in front of the TV.

I feel your pain with the knees. Mine are both trashed. At the beginning of November, I made a commitment to be more active, which is tough with winter coming on. In a month, I have dropped 10 pounds and I feel way better than I have in a few years. Only problem is now my knees hurt when I set down in the evenings.

 

[hoz53]

I have a gym with weights, a treadmill, a rowing machine and free weights. Blew my knees out doing leg extensions on the gym about 3-4 months ago. Left knee way worse than the right knee. Been limping every since. Doc says torn meniscus. Says if I were 20 years younger they go in cut it out and clean it up but at my age it would only last a month or so. So I limp until it heals on its own. It sucks. Trying to lift a motor onto the top of my knee mill (no pun intended) yesterday and I didn't have the knee strength to step to the next step up. Fortunately my neighbor who about 10 years younger and one of those strong wiry people helped me out. Jokingly I tell folks that it is safer to sit on your ass in front of the TV.

they told me i had a torn meniscus back in late 90s and said i needed arthriscopic surgery to trim it because there are no blood vessels going to it and it doesnt heel onits own. i never had it but should have. Now I need full knee replacement which i should do next year. I always thought those leg extensions were hard on the knees. i used to go pretty heavy on them(to heavy)

 

[GotRDid]

I’ve had my PDK (Pedal Drive Kayak) for 18 months now, and I’m so busy catching Fish, I forget it’s also a workout.

 

[Bill K]

am 86 years old and I can tell you, you must keep active. I do all kind of chores and clean up things around the old place very day or I would be like so many of my friends that are younger than I, but are so out of shape and stoved up they can not do anything and that is the one's that are still alive. Other have past away and are gone. So do something, even if it hurts a little or you have to do it slower and easier. But do something to keep moving and as active as you can. Plus get out and keep shooting, fishing or just roam the outdoors and enjoy it.

 

[james]

Exercise is an absolute must as we age, for the past 30 years I have routinely worked out 5 to 7 days a week. Note: one doesn't need to work that frequently to stay fit however I just like how it makes me feel. Used to run outside, then I jogged outside and for the past 10 years I walk 2 miles on a treadmill. I also lift weights on the same schedule, bench presses and seated dumbbell curls. I will admit I've been very fortunate to never have sustained a serious injury. I will be 76 next year. My wife who is a Nurse Practitioner always tells me you must keep moving!

 

[hoz53]

I’ve had my PDK (Pedal Drive Kayak) for 18 months now, and I’m so busy catching Fish, I forget it’s also a workout.

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i bet you hooked a little motor to those pedals didnt ya Gotr!?? Fess up now buddy

 

[GotRDid]

i bet you hooked a little motor to those pedals didnt ya Gotr!?? Fess up now buddy

Dare not! F&W would then require registration and annual fees! I’m too cheap for that nonsense.

 

[hoz53]

Dare not! F&W would then require registration and annual fees! I’m too cheap for that nonsense.

that was quick—- if you say so

 

[dryhumor]

Spend time getting to a standing position from the floor.
Work everything around the pelvic girdle, front and back.
And stretch.

I work out something at any given time. Standing in a check out line- calf raises.

Wake up and can’t sleep- leg lifts off the side of the bed.

Just get out of bed- 45 degree plank stretching calves, Triceps holding a half push up.

Parking- pick one and go, walk the walk.

I have two shops about 60-65 yards apart. Some days I’m back and forth 5-10-15 times.

 

[Medic505]

(Pedal Drive Kayak)

That looks like a ton of fun. I'd like to have one of those but the way the wind blows in the Panhandle of Texas, I might get to use it twice a year. Is that a lake or river? Water looks like glass, that doesn't happen much around here.

 

[DiffEQ]

I can attest to all that has been said above.
I'll add to that, watch your diet too. I cannot tolerate the junk I used to eat gobs of.
A friend introduced me to BK Iyengar yoga years ago, and it has been a life saver regarding all the muscle and bone injuries I have suffered, and is probably why I can still move.
Like @dryhumor wrote above, every moment idle is an opportunity to exercise. Hand strengthening, calf raises, swimmer's stretch, interstitial stretches (ribs), working on your posture, and if there's enough room, lunges. Yeah, people sometimes look at me funny. Dumbbells, resistance bands and grip strengtheners are in my cubicle at work for when I'm in meetings. I have a yoga pad in one lab for sit ups while I'm waiting for compiles to complete.
For those of you who have the opportunity, take your partner and go out dancing -- square, contra, salsa, rumba, tango, or ballroom dancing, etc. Those can be quite the workout.
I'm 62 now, and reading this makes me think of the vagaries of time. I remind my children (all in their 20's) to look at elders and recognize that a lot of them were lions in one form or another in their salad days.

 

[nakneker]

I’ve had one major spine surgery, need both my shoulders worked on and pretty much feel the physical consequences of the bravado and stupidity of my youth. That being said I got on carnivore a couple years ago, within six months I went from 276 to 220, now I’m down around 200 which is actually pretty close to my ideal weight at 6’4” and my frame, carnivore has helped in many areas, mostly weight and energy, I just feel good.

Friday and Saturday I was out with my brother and brother in law scouting for an upcoming deer hunt. We were in rough country both days, first day we mostly just used the razor and would walk out and glass interesting areas. Saturday we took off on a trail that Butch Cassidy used many years ago, we ended doing about 12 miles round trip with a lot of elevation, hard on the lungs and legs muscles going up, hard on the knees coming down. During our breaks to eat and glass we would talk, the three of us have been doing outdoor things since our youth and many of our talks were speculative about how much longer we would be able to get out do those types of things. I’m 57, BIL is 56, brother is 50, we’re all approaching those years were this stuff makes a difference.

Nobody knows how long they will be gifted another day or how long they will retain the ability to do the things they love. Father Time waits for no man or woman. I lost my father this past July and watching him in his last couple of years was very sobering. Poor eating habits lead to diabetes, that addiction to sugar lead to the lose of sight in his left eye, he almost lost his feet, he didn’t feel good. All of that lead to less walking and more goofing on the internet. He was a life long student and loved to read and learn, at least that kept his mind sharp until dementia showed up. I firmly believe he would still be here, still be riding his motorcycle, still be hunting and hiking, all things he loved to do if he would have change a few habits earlier in life. It was hard to watch and at the same time was teaching me to look within and make better choices for my self which affects my family, my wife, my kids and grandkids.

That bulletin is a great reminder to take one’s health seriously. I few good choices can pay big dividends as we age. Every day is a gift, it’s guaranteed to none of us, all we can do is try and do our best to keep on doing the things we love and be with those we love.

 

[GotRDid]

That looks like a ton of fun. I'd like to have one of those but the way the wind blows in the Panhandle of Texas, I might get to use it twice a year. Is that a lake or river? Water looks like glass, that doesn't happen much around here.

A lake, Medic505, and one that doesn’t get a lot of pressure at any particular time. Great populations of Largemouth Bass, Catfish, Bluegills and Crappie.
You are correct about the wind as it can make for a rather strenuous return trip if you miscalculate prevailing conditions. If it’s windy or likely to be, I begin against it and hopefully use it to ease my return to the takeout if it has been a fatiguing outing.