I’m half joking. But as a 30-something who used to be very active, I recognize I’m over the hill and my joints sound like pop rocks
I’ve had to come to terms with taking things slower than I used to. I learned the hard way that I can’t just train for a 10k in a few weekends.
The rule of increasing distance/duration by 10% per week is to protect our joints/bones/etc when they ain’t what they used to be.
I was in a terrible youtube rabbithole of knee replacement surgeries the other day and I’ve been hating our fragile corporeal vessels lately
Same. I’m 43, and it mostly takes learning that you’re no long 20-something. I can do everything, I just have to do it more slowly, more sparingly and give myself the time both physically and mentally to recuperate.
I find a variety of activities help distribute the loads
I often push my older body when it’s not used to work. This means I pull a muscle once every few weeks, often in my upper body; or demand too much in my knees.
Fortunately I can heal in a week or two, but I definitely am slow to heal compared to before.
Nothing. It takes like five times longer for bruises and cuts to heal, but it’s not bad enough for me to change my behavior to avoid them.
Walk 5km a day during the week, and 8-10km a day on weekends. Weights three to four times a week, and a cardio session afterwards. I like using the ski machine, as it gives me a serious workout without any impact.
Weights has had a huge impact on my quality of life, as I am recovering (recovered?) from a serious head injury. I was not active for nearly 18 months and am feeling good about my body for the first time in years.
58m here for context.
I road bike, try to do yoga regularly, and incorporate strength training when I have time (never). Don’t try to ramp up too fast with activity because not getting injured is the biggest priority. The more mindful activity you do, you’ll become more resilient and less likely to get injured.
Trying to eat healthy (really just avoiding ultra processed foods and not drinking too much) also helps. I normally check to see where stuff falls on the NOVA scale. If it’s higher than a 3, I try to avoid it all together.
how badly do you guys treat your bodies that you are decrepit in your 30s??
Asking the real question. I’m in my 40’s now and doing fine. Sure I’m not literally invincible anymore like I was as a teenager but everything works as it should.
I’m 39, and the picture of health. I rarely injure myself, and when i do, it doesn’t take long to heal. Holy shit, how bad are these people treating themselves if they’re so decrepit so young? SMH my head.
I’m half joking when I say decrepit but I’m definitely not able to workout 6 days a week, play 3 mid intensity basketballs games back to back, or bike for 4 hours anymore. No major injuries but I feel the wear and tear a lot more than I used to. Biologically, people typically do go through a noticeable decline in performance after 30.
deleted by creator
I lift weights, however I do not avoid boo-boos. I’m a clutz
Ditto, and I switched from high-weight/low-reps to lower-weight/higher reps. Like instead of sets of 3-5, doing sets of 10-20. I recover better and It’s safer to do alone in the home gym.
Same here on the reps.
Yup. I don’t go to the gym anymore but the days of 5x5 squats and deadlifts ain’t happening anymore.
This is the way. I have also swapped out a few exercises for “safer” versions. RDLs instead of DLs, single arm dumbbell press instead of barbell press, belt squats instead of back squats. Regular back extensions and leg raises to keep the core strong
Cycling is great. Not hard impact. Can really push yourself if you want to. Cardio and strength training. You get to be outside feeling the wind against your face. And you can cover a lot more distance than walking or running so you can make a trip out of it.
at 50+ with an active job (I can plow through 12,000 steps a day) and two preteen kids - don’t really have time to do shit all else during the week.
After I broke my shoulder 18 months ago I did notice I became a lot less fit and put on 3 or 4 kg
I still average about 10K steps per day, but if I take it easy and just sit around the house for a few days too long I instantly get punished with a gout attack. Apart from that 500% daily recommended dose of vitamin D seems to be enough to keep this decrepit old husk going
Swimming, going on long walks is a good start. Doesn’t stress the joints that much.
I raise my standing desk. Occasionally.
I bent over this morning to scoop out some feed for the chickens and threw out my lower back.
So, not enough it seems.
A lot of people here are saying walking, but walking doesn’t actually do that much for you unless you’re really inactive or out of shape. Gotta get your heart rate up at least a few times a week at our age. Gotta be something you at least kind of enjoy or you won’t do it. I do a running club and go jogging 3-5 times a week at around 5k each time. Also keep track of your calories intake, I try and keep mine around 1800 a day.
Cycling. I was too heavy and out of shape to jump straight to the deep end so I went with a pedal assist ebike, it allows me to move at a rapid pace while still keeping in the cardio range. I live close enough to work to cycle to and from, gives me an extra 30 minutes of high intensity cardio per day. That and cooking at home using fresh ingredients as much as possible. Also, less garbage carbs, more complex carbs (also learned I have celiac disease so I also had to go gluten free, though you might not have that particular issue)
My job is super active. On top of that, I walk, run, and practice martial arts. I eat healthy af meals (vegetarian). I don’t drink. One cheat meal a week, I guess. Top-rope rock climbing once in a while. 5’, 118 maintaining…which sounds fat, but I’m pretty much just muscles if you don’t count the bewbies.
My vice is candy though. And it’s peppermint bark season. Send help.
I should get into climbing
It’s pretty easy to get started if you have a gym nearby and a little disposable income. They pretty much teach you everything and you can rent gear for a day. Over 30, you’re gonna want to take the next day off.
I sometimes consider taking the next day off after garbage day. Is it pretty common for people to go climb in the gym solo? I want something I can spontaneously do without having to make plans with a buddy
Never gone to a top rope gym, but bouldering gyms you can definitely go to alone. It’s just climbing without ropes, but not very high and with spongy mats.
With my luck I think I’m more comfortable with a top rope wall so I don’t somehow break my ribs and puncture all my organs like a very varied shish kebab
