A few years ago, in my late fifties, I became concerned with some aging-related upper body muscle loss. But every time I tried to strengthen my upper body, I’d hurt myself. Low-level neck, back, and shoulder issues grew worse. Pain is a great motivator and I started seeing a physical therapist. When I did the prescribed exercises, my back and neck didn’t hurt as much, weren’t as tight and achy, or seized up with a piercing pain. For months I did my physical therapy exercises almost every day. It was a slog. But I did feel better, most of the time. I did these exercises to ward off pain.
But after a vacation in Kauai last winter, where we hiked down and up a steep bluff using ropes with our snorkel gear on our backs, where we snorkeled in surging swells, and walked miles in the sand carrying chairs, cooler, and beach bags, I realized something. I hadn’t been slogging through the physical therapy exercises only to stave off pain and further muscle atrophy, I’d been training for this trip, for activities that bring me great joy.
That realization made me consider what else I want my body to continue to do. I want to hike up the hill behind my house thirty minutes without stopping to the view of Mt. Baker. I want the agility to climb from boat to dingy and back again. I want to row that dingy ashore. Haul patio chairs up to the garage for the winter. Stoop to pick up downed branches and piles of leaves. Pick up a 40-pound bag of cat litter.
And then there is my writing. Writing requires a stationary body. As my nurse sister reminds me, sitting is the new smoking. I address writing and sitting in my 2016 blog The Writer as Athlete. Basically, I exercise so I can sit and write.
When I mentioned my new training mindset to my physical therapist, she recommended a book, Outliveby Peter Attia. One aspect of the book is preparing for the last ten years of your life—what do you want to be physically able to do? And then train for it.
I had a friend who used to tell her kids that being patient is waiting with a happy heart. And now this new mindset of striving toward a goal allows me to exercise, including doing my physical therapy exercises, with a happy heart as I visualize my body doing the things I want to do for some years to come.
What is your approach to exercising? What are the activities you want to continue to do? Please share in the comments.
Thank you for reading! Writing is a lonely endeavor and your presence here brightens my day!
After I tore my ACL in a mountain biking accident, I had to do a lot of PT and after that, I decided I should be doing PT for the rest of my life. I recommend it for everyone! For me, that means training to prevent injury in addition to building strength. I still sometimes get over aggressive and tweak something, but I’m learning to accept that I can’t be reckless anymore. The Pilates class I take now is geared toward older folks (50+) in that it includes a lot of mobility exercises in addition to strengthening and it’s fantastic. I wish I had taken it ten years earlier. I want to be able to mountain bike (the easier stuff) for another decade or two. Otherwise, I just want to feel strong – and strong enough to keep playing physically with my now 10-year-old grandniece.
Sonya, yay for you doing PT and Pilates. Preventing injury is so important—I can’t stand having to be still while I heal. We have ten-year-old grands, niece and nephew, and keeping up with them is a great workout. Let’s keep being strong for all of it!
This is so good. In my own exercise routines and in the clients I’ve seen as a personal trainer, and as a fitness instructor, I have always stressed functional fitness. I believe in training for your life… doing things that help you shlep groceries and kids and cat litter. 😀 Because yes, you are better able to do those things without hurting yourself, but also because it is so good to feel strong. I feel safer and more confident, happier and more “well” when I am strong. For me, as I age, I have had to adjust my routine, which at times has been extreme. Today, I do a lot more yoga, a little less running, and different types of weight exercises (less weight, more reps). I also walk a lot (especially after dinner and especially with friends because walking conversation flows better than siting conversation, I think), and I ride a bike here, throw a frisbee there, hike through the woods, etc., because I can, because I keep myself strong and agile and ready for anything. When I was single, I felt almost desperate about this because I was like, “Well, if I can’t lift this thing, ain’t nobody gonna lift it for me!” So I trained for that. Which cost me a little in terms of wear and tear. I feel better today about the mix. It keeps me sane to have this routine, and it keeps me in the game in my real life. Thanks for asking. 🙂
Thanks for sharing! So much good stuff. Being strong and agile does make us feel good and ready for anything!
Thanks for a concise, insightful essay, Laura. Walking’s what I do at the moment, looking to stride out a little faster, a little longer each day to create energy & enthusiasm.
Walking is my favorite! Hope you’ve been able to walk in this glorious sunshine!