I have been on my current wellness journey for approximately eight months now and I have made some improvements both in weight and health. I have lost approximately 35 lbs and have brought down my blood pressure to a more manageable and healthy number. But what I really want to cover this month is the fact that I just turned 60 and how that relates to my wellness journey.
It does seem to be true that as you get older, losing weight seems to be more challenging and while 60 is “just a number”, it is certainly a milestone and it’s a milestone that most people equate to life’s peak or the beginning of your downhill slope. But it does not have to be either one of those and it does not have to be a challenge.
Wellness has always been and will always be about moving and healthy eating. Nothing has changed in that regard no matter your age. But as you get older you might need to tweak your exercising and pay close attention to what you eat. Many people experience changes in wellness after age 60, including physical, mental, and lifestyle changes:
- Physical changes: As people age, their bodies need less energy and their hormones change, which can lead to decreased muscle mass and increased body fat. Other physical changes include:
- Skin: Skin can become drier and itchier, and wrinkles, age spots, and bruises may become more noticeable. People may also develop dilated blood vessels on their cheeks, nose, chin, and legs.
- Bones and joints: Aging and lack of movement can make the body feel creaky.
- Bladder control: Bladder tissue becomes less flexible and holds less urine.
- Heart: The heart loses efficiency and needs to work harder to pump blood through stiffened arteries and blood vessels. This can increase the risk of high blood pressure and other cardiovascular problems.
- Digestion: Blood sugar may spike more after meals, and food may move through the intestines more slowly. People may also lose digestive enzymes, including the one that helps process dairy.
- Mental changes: People may experience dementia, which can cause forgetfulness, impaired thinking and judgment, personality changes, agitation, and loss of emotional control.
- Lifestyle changes: People may retire, start small businesses, or volunteer. They may also have more time to spend with family and friends.
But all of these can be better managed with a healthier lifestyle.
So with that, how often should a 60 year old plus workout? The answer to this question will depend highly on your experience, preferences and the intensity of your training. For example, if you’re training to a high intensity but are new to strength training, you may need a few more rest days in your program. It will also depend on your time constraints. No one wants to be waking up early for a workout they can’t stand; what’s important is that it fits your schedule and is enjoyable. Plus, evidence has shown that progress can be made with just two sessions a week.
According to studies, strength development is enhanced by training the same muscles again two or three days after the last workout. The actual amount of recovery time needed to achieve maximum muscle-building benefit will vary because of individual differences.
So, for me, what has changed since hitting the big 6 – 0. Well not too much yet. I am still exercising 3 to 4 times per week. Exercise usually includes a cardio component and a weight lifting component. Other days I will spend my time boxing or bike riding. I continue to cold plunge every morning and sometimes a second time after a workout. Cold plunging truly helps me with my mental state and my sense of well being. And as for eating, I still struggle with it but I have been working to bring my potions way down and try to substitute healthy foods as much as possible without sending me into food depression.
So, if I may share some words of wisdom from a now indoctrinated 60 year old and trust me when I say that I am delivering these words to both my readers and to myself – Life does not have to peak at 60. You do not need to tell yourself that after 60 you are on the downhill slope. Keep moving, Keep eating well, Keep working on a healthy lifestyle. Never stop. It will pay dividends and it will make life much more enjoyable. As the saying goes “Life begins at 60, the last 59 years have just been practice”.
