I am 62 years old and was headed down a pathway toward an early lack of mobility. I have since lost 125 pounds and have been walking almost daily for the past year. I am always looking for ways to improve my fitness, as well as my balance. Your article was so inspiring and informative. Thank you very much! I will be trying out your suggestions.
What an accomplishment, Michele! Taking action to change the path of your health takes courage and dedication, and finding ways to improve upon what you’re already doing and finding new ways to challenge yourself is a smart approach, not only to keep things interesting, but to increase your fitness and mobility. You’re progress is so inspiring. I’m happy to be a part of your journey. Thank you for being a part of this community!
I've never saved a post on Substack before but I saved this one! I don't know where you came from, but I'm so happy to have found you in my feed today! I'll be trying these out - they're great and I love that you explain why we need to do them too!
Now I just need to figure out how to find saved posts :)
I’m honored and humbled by your kind words, Kirbie. How serendipitous for both of us that my post found you. My goal is to provide practical, usable information for people to improve their quality of life. I look forward to having you as part of our community. Thank you so much for sharing this; you made my day!
Don’t know how your stack ended up in my feed, but I need it so much that I might cry a little. I am starting this TODAY. It is exactly what I need and it’s like a gift on Mother’s Day. Thank you. 💜
I have a question for you. Do you think this is too much for me if I presently do nothing? I mean, I am not completely sedentary. My job occurs outside the home and requires some activity, though I am mostly seated. Just want to make sure I don’t mess myself up. Thanks for any advice you can offer.
Take it slow, Susie. Maybe start by incorporating a few of these moves into your regular day and build from there. These moves can be done by most people because they mimic things we do as part of our daily lives. If you have any conditions that would make any of these moves unsafe for you, then avoid those particular moves. If you have any health conditions or concerns, consult with a medical professional before beginning an exercise program.
I’m +50 with a 10-year-old child. Pregnancy was exhausting and forced me to abandon my workout routine. But it also reinforced my desire to be around for my child, and in a non-burdensome way. We were fortunate to live in Denmark for two years, which added cycling and walking into our daily routine. Now we live in a four floor row house, so stairs and the associated squats, lunges, and rotations are also a daily integration. We just need to keep it up.
So brilliant this. I tell my class of 8 and 9 year olds (OK I am in my 50s) that it is what we do every day that makes the difference, not the big things. They know about fascia and it's role and we have a move from your desk every lesson along with writing in books on the floor, grass and outside. It all adds up for sure. What a wonderful and refreshing piece.
Great article Daria! I teach a class that allows all this full body movement and your advice is perfect. We are only as old as we let ourselves get. (barring unforseen injuries). The average age of my clients are 45-80 and I feel so good helping them to be the best versions of themselves for everyday life. Thank you for this article! We need to keep spreading the word!
Thank you Jill! I taught Silver Sneakers classes for years, and I saw the power that movement and exercise have on aging well. Movement and exercise truly are the fountain of youth.
Thank you, this article is so timely! Please explain the reason and value for resting in between sets. I find myself impatient to get them done.
I had torn meniscus surgery 2 months ago. Injured myself in January, so all my former class exercises stopped: interval training, yoga, and cycling 2x ea. a week. I'm wrapping up PT and walking 2+ miles a day and need to rebuild my overall strength from scratch. I prefer group classes but I'm not ready for the speed and intensity. I am desperate enough to dedicate myself to home exercise. I have subscribed and am printing out your plan to add to my PT home exercises.
I'm glad this post found you at a time when you're working your way back into a fitness routine. These exercises are designed to meet you wherever you are in your journey. Please run them by your PT to make sure that none of the exercises will aggravate your condition or affect your therapy.
The reason for resting between sets is to allow your muscles a short recovery period before you tax them again. This pause allows your body to replenish energy substrates, particularly adenosine triphosphate (ATP) and phosphocreatine (PCr), restore muscle pH levels, and clear metabolic byproducts like hydrogen ions (H+). Each of these processes directly impacts your performance in the subsequent set. Since these exercises are more muscular endurance-type training, you only need short rest periods between 20–60 seconds.
I like to get finished more quickly too. So when I'm strength training, I'll often do a chest exercise and then move right to a back exercise, which gives the chest muscles a rest while I'm working my back.
I am 62 years old and was headed down a pathway toward an early lack of mobility. I have since lost 125 pounds and have been walking almost daily for the past year. I am always looking for ways to improve my fitness, as well as my balance. Your article was so inspiring and informative. Thank you very much! I will be trying out your suggestions.
What an accomplishment, Michele! Taking action to change the path of your health takes courage and dedication, and finding ways to improve upon what you’re already doing and finding new ways to challenge yourself is a smart approach, not only to keep things interesting, but to increase your fitness and mobility. You’re progress is so inspiring. I’m happy to be a part of your journey. Thank you for being a part of this community!
I've never saved a post on Substack before but I saved this one! I don't know where you came from, but I'm so happy to have found you in my feed today! I'll be trying these out - they're great and I love that you explain why we need to do them too!
Now I just need to figure out how to find saved posts :)
I’m honored and humbled by your kind words, Kirbie. How serendipitous for both of us that my post found you. My goal is to provide practical, usable information for people to improve their quality of life. I look forward to having you as part of our community. Thank you so much for sharing this; you made my day!
I'm back from Kentucky on Friday afternoon so it's ON come Saturday!
Go Kirbie!
Don’t know how your stack ended up in my feed, but I need it so much that I might cry a little. I am starting this TODAY. It is exactly what I need and it’s like a gift on Mother’s Day. Thank you. 💜
Susie, your comment means so much to me! Thank you!
I’m so happy that this post found you when you needed it. I love serendipity! Happy Mother’s Day!
Happy Mother’s Day to you, too. 💜
I have a question for you. Do you think this is too much for me if I presently do nothing? I mean, I am not completely sedentary. My job occurs outside the home and requires some activity, though I am mostly seated. Just want to make sure I don’t mess myself up. Thanks for any advice you can offer.
Take it slow, Susie. Maybe start by incorporating a few of these moves into your regular day and build from there. These moves can be done by most people because they mimic things we do as part of our daily lives. If you have any conditions that would make any of these moves unsafe for you, then avoid those particular moves. If you have any health conditions or concerns, consult with a medical professional before beginning an exercise program.
You are so right.
Thank you Gloria Jean!
Wow! This is amazing information, so comprehensive. Will incorporate your suggestions into my daily routine. This 59 yo thanks you very much.
Thank you, Monique! I really like these movements because we can incorporate them into our lives throughout the day.
I’m +50 with a 10-year-old child. Pregnancy was exhausting and forced me to abandon my workout routine. But it also reinforced my desire to be around for my child, and in a non-burdensome way. We were fortunate to live in Denmark for two years, which added cycling and walking into our daily routine. Now we live in a four floor row house, so stairs and the associated squats, lunges, and rotations are also a daily integration. We just need to keep it up.
Welcome Cie! It sounds like functional fitness is part of your life, and you're so right to make sure it stays that way.
Yes a strength training has helped me tremendously.
So brilliant this. I tell my class of 8 and 9 year olds (OK I am in my 50s) that it is what we do every day that makes the difference, not the big things. They know about fascia and it's role and we have a move from your desk every lesson along with writing in books on the floor, grass and outside. It all adds up for sure. What a wonderful and refreshing piece.
This is really useful for seniors like me. Thank you
Absolutely! Why you need GYM IN A BOX Muscle enhancers that have zero impacts on joints: www.gyminabox.la
What a fantastic read!!
Training for Longevity. Thanks
Wow! That's a very comprehensive article. A mini-course in a single post. And judging by engagement - it's being well received. Best wishes. 👍
Thank you, Mike. While I know more isn't always better, I thought in this case the information included was important.
Great article Daria! I teach a class that allows all this full body movement and your advice is perfect. We are only as old as we let ourselves get. (barring unforseen injuries). The average age of my clients are 45-80 and I feel so good helping them to be the best versions of themselves for everyday life. Thank you for this article! We need to keep spreading the word!
Thank you Jill! I taught Silver Sneakers classes for years, and I saw the power that movement and exercise have on aging well. Movement and exercise truly are the fountain of youth.
Absolutely~ Couldn't agree more. Love your passion!
Thank you, this article is so timely! Please explain the reason and value for resting in between sets. I find myself impatient to get them done.
I had torn meniscus surgery 2 months ago. Injured myself in January, so all my former class exercises stopped: interval training, yoga, and cycling 2x ea. a week. I'm wrapping up PT and walking 2+ miles a day and need to rebuild my overall strength from scratch. I prefer group classes but I'm not ready for the speed and intensity. I am desperate enough to dedicate myself to home exercise. I have subscribed and am printing out your plan to add to my PT home exercises.
I'm glad this post found you at a time when you're working your way back into a fitness routine. These exercises are designed to meet you wherever you are in your journey. Please run them by your PT to make sure that none of the exercises will aggravate your condition or affect your therapy.
The reason for resting between sets is to allow your muscles a short recovery period before you tax them again. This pause allows your body to replenish energy substrates, particularly adenosine triphosphate (ATP) and phosphocreatine (PCr), restore muscle pH levels, and clear metabolic byproducts like hydrogen ions (H+). Each of these processes directly impacts your performance in the subsequent set. Since these exercises are more muscular endurance-type training, you only need short rest periods between 20–60 seconds.
I like to get finished more quickly too. So when I'm strength training, I'll often do a chest exercise and then move right to a back exercise, which gives the chest muscles a rest while I'm working my back.
This is exactly what I needed to read today! Thank you!
I'm so happy to hear that, Petrena! You're welcome!