Before I shattered a foot I was a regular runner (three miles every morning before getting ready for work), but I'll likely never be a runner again. Because I have little lateral movement now, basketball and tennis are both out. Though I have given pickleball a try.

I have gone back to some boxing, something I haven't done in twenty years but I find I still really enjoy working the heavy bag, and plan on adding a speed bag soon.

I also hike regularly which the dogs love, and in the summers I'll bike a bit.

 

Knees and hips started going so switched to biking and skiing. Biking is tough because I have to devote more time to it for same results as running

 

Your best bet is to decide how you want to schedule lifts, whether using body part splits, upper/lower, or push/pull/lift. Then set the first exercise as the major lift, preferably a compound lift like bench/deadlift/squat/shoulder press and accompany it with other compound movements and a couple additional exercises. Determine the set/rep scheme you want for the major lift, either something strength oriented like 5x5 or size oriented like 5x10. Then do the accessories for probably around 3-5 sets of 10-12 reps or so.

 

Bikes are cooler anyway.

 

Found this on eBay and thinking about adding it to my fitness regime.




Better buy two as to avoid looking like this guy

 

Can you screw on more pipes to increase resistance?

 

I try to have a simple fitness equation... How many calories input is needed for my alcohol consumption.

One side of the equation is steady... The other is variable!

Mostly running, I'm back into my half marathon training, getting near the objective, which is for September/October.

 

Lol, I've lots of older lifters who do pretty much the same equation. I'll go 'what are you training for?' and they'll just be like, "dinner."

 

It will probably have a better chance of making it to the Titanic than the Titan submersible..

 

Primarily walking stairs and walking the dog. This route is about 280 stairs. It's a popular spot for exercising and stair climbers.

In good times I'll do it up and down 10 times. Yesterday was 5 times. Also have a Concept2 rower but just getting back into that.

It's a constant battle between strains: Achilles, knees, back, groin. Just when you start building up again another part gets tweaked, requiring a lengthy layoff. For my 50th birthday, I decided to walk Mt St Helens, partly so my daughters could remember that when they look at the mountain after I'm gone. No training, just did it (it was brutal.) Who needed exercising?

When I hit 60, I'd injure myself in my sleep. Didn't take much to strain a muscle or disc. A big wake up call. Now that I am closing in on 70, exercise is so i can go for long walks and get through a week with no aches and pains.

 

Trouble is though, the He valve really divides opinion...

 

I know... I know.... I'm old

 

Or this guy.

 

I totally get the apprehension about yoga. The experience can really vary depending on the class and its attendees. If you're open to giving it a try, maybe look for classes that are a bit more ""professional"" or even try online yoga sessions at home. Yoga does wonders for flexibility and mental peace, after all.
You mentioned stress reduction since retiring; it's amazing how much stress can affect our bodies. Keeping stress low is almost like its own workout regime. For some more ideas on workouts and stress management, you might find https://hitsona.com/basingstoke/ useful. They have a lot of tips and plans that could complement what you're already doing.

 

Forgot to update this. Dipped my virtual toes in the Atlantic on the 14th August. It was slower than I’d have liked, and haven’t found the time yet to do any longer overnight tours, but it’s been great for my overall fitness. Although it was never the primary objective I’ve dropped my BMI from 24.5 to 20.5.

 

I don't know why it has taken me so long to contribute to this thread in a serious manner (see my joke post above). I'm 35, 6'3", and throughout my adult life, my healthy/active weight was always around 180lbs. I have always been pretty active. I'm okay with sitting down and doing nothing, but I like to be up and moving about. As a kid and into my late teens it was skateboarding, racing BMX, and playing drums. Throughout my twenties that transitioned to still playing drums, running, and racing my Cinelli track bike around a few velodromes that survived and varying other circuits. At some point in my later 20's I broke my ankle badly and couldn't really get back into competitively racing bikes. Eventually running became a no go as all the falls from skateboarding and racing BMX finally caught up to my knees... So, I had to find a new and sustainable means of cardio. Regrettably, in early 2020 when Covid lockdowns were enforced, my activity levels greatly declined. I had an at home fitness routine but as time slowly passed, it became harder for me to remain interested in that fitness routine, and ultimately I just stopped. My eating habits changed and I just didn't care about eating healthy anymore. There were other outside factors that contributed to this mindset (like mental health), but ultimately, I continued this new lifestyle and gained and gained weight. This continued through the end of 2020 and into the beginning of 2021. In Feb '21, I mentally hit rock bottom. I now weighed 250lbs and was exhausted of feeling physically, mentally, and emotionally terrible every day. In March of 21 I started a new routine and dedicated time each day for the next year to working out. I lost 70lbs and weighed 180lbs and I felt great again. At the end of 2022 I felt like I plateaued and needed a change in my routine. It took some time but I have a new routine that I really enjoy. I currently weigh 205lbs and feel better than I ever have. And Steve, as you asked what my routine is, here it is below. It's intense but I really enjoy it. Though, should anyone be inclined to try it, know your limitations and what is safe for you.
Day 1
Inclined dumbbell press, 3 sets, 12 reps
Dumbbell fly, 3 sets, 12 reps
Pushups, 10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell kickback, 3 sets, 15 reps
Tricep pushdown elastic band, 3 sets, 20 reps
Bench dip, 10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
**
Day 2
One arm dumbbell row, 3 sets, 12 reps.
Neutral grip pull down elastic band, 3 sets, 12 reps
Bent over row, 3 sets, 12 reps
Dumbbell curl, 3 sets, 12 reps
Barbell curl, 3 sets, 12 reps
Hammer curl, 3 sets, 12 reps
**
Day 3
Dumbbell lunge, 3 sets, 30 sec each leg
Single leg hip extension, 3 sets, 15 reps each leg
Leg curl, 3 sets, 15 reps
Romanian deadlift, 3 sets, 15 reps
Squat, squat rack, 10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Crunch, 3 sets, 25 reps
Leg raise, 3 sets, 25, reps
Reverse crunch, 3 sets, 25, reps
Toe touch, 3 sets, 25 reps
Sprinter situp, 3sets, 25 reps
**
Day4
Dumbbell bench press, 5 sets, 10, 9, 8, 7, 6
Pushup, 5 sets, 15 reps
Dumbbell fly, 5 sets, 10, 9, 8, 7, 6
Pushup, 5 sets, 10 reps
Dumbbell curl, 4 sets, 12 reps
Dumbbell kickback4 sets, 15 reps
Bench dip, 4 sets, 20 reps
Crunch 3 sets, 25 reps
Leg raise, 3 sets, 25 reps
Reverse crunch, 3 sets, 25 reps
Toe touch, 3 sets, 25 reps
Sprinter situp, 25 reps
**
Day 5
Incline shoulder press, 4 sets, 15, 12, 12, 10
Standing cable fly, 3 sets, 15, 12, 10
Incline dumbbell press, lowest incline, 3 sets, 15, 12, 10
Incline dumbbell fly, 3 sets, 15, 12, 10
Standing barbell shoulder press, 4 sets, 20, 12, 12, 8
Seated lateral dumbbell raise, 3 sets, 15, 15, 12
Bent over dumbbell fly, 3 sets, 15, 15, 12
Single arm shoulder press, 3 sets, 15, 12, 10
**

** This is my post routine circuit following each day above. I complete 3 rounds of this circuit
Shadow box - 1 minute
Jumping jacks - 30 sec
Shadow box - 1 minute
Mountain climbers - 30 sec
Shadow box - 1 min
Burpees - 30 sec
Shadow box - 1 minute
Shoulder taps - 30 sec

 

Some very familiar experiences here. During Covid I could ride my bike, but tennis and certainly boxing were right out. So I was left with the most exhausting, knee-busting, and appetite-provoking aspects of cardio, without the social, agility, strength, or HIIT components that are so good for mind and body. It's taken me this long to get back in shape, and I respect anyone who has done that. My learning? The need for variation, and the need for people. It took a pandemic to truly teach me that.

 

Great detailed answer... Glad I've found my online coach
Just need to check what it all means in pictures!

 

Happy to report, I've cut from 225 to 170 +/- 2 lbs without hitting the gym at all (literally no time). Now it's time to build, which I know will be frustrating and expensive and time consuming. But I feel like it's my last chance. We'll see!

 

Holy Moly, that's some huge weight loss for ~18-24 months! Congrats!

I'm just here doing my thing, trying to weaken as slowly as possible as I near 40. I probably should start counting macros again every day and try to lean out by ~10lbs or so...