No pain no gain, they say, but is that necessary after 60? Is it possible to age strong and healthy in our golden years without killing ourselves on a workout machine at the gym?
Yes, it sure is and today I want to share 5 simple tips to help you build strength, be flexible, have effortless mobility and reduce pain and inflammation in your lovely aging body.
I was a gym rat my entire life, even becoming a Personal Trainer and a body builder in my 40s. But now that I’m 63, my body is different and never sees the inside of a gym anymore. I’ve learned how to age strong and healthy without all the clanging of weights and an expensive monthly payment.
I want to take you back a couple of years when I was working out at a gym here in my tiny town of Panajachel, Guatemala, and I hurt myself doing deadlifts with 10 pound weights. That’s when my body said, “Girl, really? Let’s not do these anymore, ok?”
I needed to figure out other ways to age strong and healthy, and I did. Let’s get to them.
Now I’m not saying you don’t have to or should never go to a gym again. If you want to and that’s your thing, don’t let me stop you. But for some, lifting weights and sitting on machines is not ideal.
5 Simple ways to Age Strong and Healthy without the gym
Here are my 5 simple tips to help you age strong and healthy. These are also great for people who have limited mobility.
Walk like you mean it
Walking is at the top of the list as one of the best exercises for seniors to help you age strong and healthy. Not only is it good for your legs, maintain a healthy weight and good for your joints, it’s also really great for your mental health!
You can check out this article on more benefits of walking.
Pro tip! When out walking, make sure you have comfortable walking shoes, walk tall, core engaged and nice easy breathing. You’re not training for a marathon but you want to maximize your time engaging in this simple, yet powerful cardio move.
Make daily movements count
Movement is key and you must keep moving. Remember the phrase ‘move it or lose it’? It’s true! Simple household chores like vacuuming and sweeping count as moving. Do them mindfully instead of robotically and feel your arms, legs and core muscles work.
Pro tip! Be mindful of when you bend down to pick things up. Turn that movement into a gentle squat and hold it there for a few seconds. Instead of wheeling the vacuum cleaner around try picking it up. Think of ways you can make household chores turn into exercises.
Choose resistance over cardio
Yes, cardio is great to keep the heart strong and lose/maintain a healthy weight but it’s not entirely necessary. Resistance training keeps your metabolism steady and helps with bone health, too. You don’t need fancy equipment for this (though I do use resistance bands), you can simply use your bodyweight.
You can check out this article on great bodyweight exercises.
Pro tip! Use your own body weight to do push-ups against a counter, lunges in the kitchen, or wall-sits while you wait for the coffee to brew. I’m a big fan of yoga as a bodyweight exercise. I follow this woman and I love her.
Consistency over intensity
You don’t have to move like you’re training for the next World’s Strong Man competition but you need to keep moving. What I mean by that is make sure you clock at least 30 minutes of mindful movement into your day every day. It doesn’t have to be intense, it has to be consistent.
Remember, move it or lose it.
Pro tip! You can keep a journal close by and record some of the ‘at home workout’ moves you do each day. How long you walked for, how you felt, did you do wall-sits, etc? If you missed a day or two don’t beat yourself up. Get back into it asap!
What you put in your machine counts!
Your daily diet is everything! You are what you eat. If you don’t maintain your car properly, it will eventually stop working. Same for your body. It needs, begs for, proper nutrients and water!!
You might like this anti-aging grocery list.
Pro tip! It can be a bit of a challenge to start eating healthier after 60 but it’s not impossible. Be mindful at the grocery store, bring a list and buy only what’s on the list. Designate one day a week as treat day so you aren’t depriving yourself!
Bonus tip!
Hydrate, hydrate, hydrate! I can’t say it enough. Water lubes our joints, muscles and our brain! Our entire being needs water. It helps prevent inflammation and keeps your skin hydrated too!
I have a really hard time drinking regular water so I make herbal teas all day! You can also add a squirt of real lemon or lime in your water for some extra Vitamin C or some mint leaves.
Oh, and one last tip – QUIT SUGAR!
I know, I know, easier said than done. Actually, it’s hella hard to quit sugar. I quit smoking and sugar on the same day and sugar was harder to quit than nicotine. You can learn more about my journey here. (Don’t forget to subscribe while you’re there!)
You might also really like these articles on how to age strong and healthy:
- Best Strength Exercises for Balance, Flexibility and Mobility
- 11 Simple Ways to Care For Your Health After 60
- 15 Ways Sugar is Damaging Your Aging Body, Brain and Skin
Final thoughts on aging strong and healthy without the gym
While aging can be stressful and full of surprises we aren’t prepared for, it’s not all downhill as some people say. You can age strong and healthy and have great quality of life well into your 70s and 80s! Without the gym.
I hope this article helped you. Please share it with someone you know who you feel may benefit from it.
ox iva xo
