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I think this may be a case of "you can take a horse to water but you can't make him drink" Why are you looking at exercise guides for a 65 year old Mom. She should be doing this herself. Start with her having a talk with her Dr and requesting a physical therapy consult. If this is a case of trying to make mom do things that are good for her I am afraid you will have to do it with her. Are you motivated? do you already exercise? This is not a simple question with an easy answer. We need more input.
I'm 63 so your question floors me. But if you google "exercise guides for women in their sixties" you'll get lots of hits from Oprah's website to the Livestrong website to CNN. From Oprah's website: "Rx: 3 days a week of challenging but not exhausting cardio, such as a slow jog, plus 3 days of weight training, using lighter weights and slower, more controlled movements combined with slow, sustained stretching. Walk whenever possible, and do daily balance exercises.
In the 60s, problems like arthritis, bad knees, and spinal stenosis (a narrowing of the spaces between bones that can put painful pressure on the spinal cord) become common.
"But aches and pains shouldn't be an excuse for giving up on exercise," says Marilyn Moffat, Ph.D., a professor of physical therapy at New York University and co-author of "Age-Defying Fitness." "We now know that a decline in strength and fitness isn't entirely a natural consequence of the aging process but is also due to lack of use. We need to push ourselves physically no matter how old we are -- we just may need to alter the activity."
Adapting a workout routine for the 60s sometimes means giving up aerobic exercise that jars and stresses the joints -- for example, replacing long runs with jogging one or two miles, jogging in a pool, swimming, or riding a stationary bicycle. (Women with bad backs may need to use a recumbent bicycle.) Moffat, who is 65, says that, on average, she walks three to five miles a day because it offers both cardio and bone-strengthening benefits.
Resistance training is still important, "but I would not advise anyone to lift heavy weights if it aggravates your joints," Moffat says. And stretching and balance are absolute musts. If you don't stretch now, "by the time you're in your 80s, your joints will have lost their flexibility."
One of Moffat's favorite stretches is holding the head tilted earlobe to shoulder for 60 seconds; another (if you don't have osteoporosis) is sitting on the floor with legs straight out in front of you, feet flexed, and lowering your head toward your knees. For balance, she suggests "rising up on the toes of one foot and trying to hold the position for a minute. You can do this while brushing your teeth."
In fact, that's a good image for any age -- the sooner exercise becomes like brushing your teeth, the longer you'll feel younger than your years.
Thank you for your replies! I´m looking for guides because i want to make the things right with her, and to follow some steps would be easier. While i was looking through your suggestions I found this guide Do you know it? Is it good?
Angela, that site looks very vague and the advice is so general, it's not helpful in my opinion.
Your mom should be able to do lots of kinds of exercise, just maybe a bit slower or with more recovery time. I belong to a gym that is $19 a month and I do the treadmill or the recumbent bike or elliptical and then do weight machines a couple of times a week. Right now I'm nursing a knee injury because I was trying to ramp up too quickly. Sigh.
But she can certainly start with walking. You can buy good DVDs on strength bearing exercises that use light weights or resistance bands at home. But your mom has to want to do it. I have a feeling that's your real problem.
By proceeding, I agree that I understand the following disclosures:
I. How We Work in Washington.
Based on your preferences, we provide you with information about one or more of our contracted senior living providers ("Participating Communities") and provide your Senior Living Care Information to Participating Communities. The Participating Communities may contact you directly regarding their services.
APFM does not endorse or recommend any provider. It is your sole responsibility to select the appropriate care for yourself or your loved one. We work with both you and the Participating Communities in your search. We do not permit our Advisors to have an ownership interest in Participating Communities.
II. How We Are Paid.
We do not charge you any fee – we are paid by the Participating Communities. Some Participating Communities pay us a percentage of the first month's standard rate for the rent and care services you select. We invoice these fees after the senior moves in.
III. When We Tour.
APFM tours certain Participating Communities in Washington (typically more in metropolitan areas than in rural areas.) During the 12 month period prior to December 31, 2017, we toured 86.2% of Participating Communities with capacity for 20 or more residents.
IV. No Obligation or Commitment.
You have no obligation to use or to continue to use our services. Because you pay no fee to us, you will never need to ask for a refund.
V. Complaints.
Please contact our Family Feedback Line at (866) 584-7340 or ConsumerFeedback@aplaceformom.com to report any complaint. Consumers have many avenues to address a dispute with any referral service company, including the right to file a complaint with the Attorney General's office at: Consumer Protection Division, 800 5th Avenue, Ste. 2000, Seattle, 98104 or 800-551-4636.
VI. No Waiver of Your Rights.
APFM does not (and may not) require or even ask consumers seeking senior housing or care services in Washington State to sign waivers of liability for losses of personal property or injury or to sign waivers of any rights established under law.
I agree that:
A.
I authorize A Place For Mom ("APFM") to collect certain personal and contact detail information, as well as relevant health care information about me or from me about the senior family member or relative I am assisting ("Senior Living Care Information").
B.
APFM may provide information to me electronically. My electronic signature on agreements and documents has the same effect as if I signed them in ink.
C.
APFM may send all communications to me electronically via e-mail or by access to an APFM web site.
D.
If I want a paper copy, I can print a copy of the Disclosures or download the Disclosures for my records.
E.
This E-Sign Acknowledgement and Authorization applies to these Disclosures and all future Disclosures related to APFM's services, unless I revoke my authorization. You may revoke this authorization in writing at any time (except where we have already disclosed information before receiving your revocation.) This authorization will expire after one year.
F.
You consent to APFM's reaching out to you using a phone system than can auto-dial numbers (we miss rotary phones, too!), but this consent is not required to use our service.
If this is a case of trying to make mom do things that are good for her I am afraid you will have to do it with her. Are you motivated? do you already exercise? This is not a simple question with an easy answer. We need more input.
In the 60s, problems like arthritis, bad knees, and spinal stenosis (a narrowing of the spaces between bones that can put painful pressure on the spinal cord) become common.
"But aches and pains shouldn't be an excuse for giving up on exercise," says Marilyn Moffat, Ph.D., a professor of physical therapy at New York University and co-author of "Age-Defying Fitness." "We now know that a decline in strength and fitness isn't entirely a natural consequence of the aging process but is also due to lack of use. We need to push ourselves physically no matter how old we are -- we just may need to alter the activity."
Adapting a workout routine for the 60s sometimes means giving up aerobic exercise that jars and stresses the joints -- for example, replacing long runs with jogging one or two miles, jogging in a pool, swimming, or riding a stationary bicycle. (Women with bad backs may need to use a recumbent bicycle.) Moffat, who is 65, says that, on average, she walks three to five miles a day because it offers both cardio and bone-strengthening benefits.
Resistance training is still important, "but I would not advise anyone to lift heavy weights if it aggravates your joints," Moffat says. And stretching and balance are absolute musts. If you don't stretch now, "by the time you're in your 80s, your joints will have lost their flexibility."
One of Moffat's favorite stretches is holding the head tilted earlobe to shoulder for 60 seconds; another (if you don't have osteoporosis) is sitting on the floor with legs straight out in front of you, feet flexed, and lowering your head toward your knees. For balance, she suggests "rising up on the toes of one foot and trying to hold the position for a minute. You can do this while brushing your teeth."
In fact, that's a good image for any age -- the sooner exercise becomes like brushing your teeth, the longer you'll feel younger than your years.
Do you know it? Is it good?
Your mom should be able to do lots of kinds of exercise, just maybe a bit slower or with more recovery time. I belong to a gym that is $19 a month and I do the treadmill or the recumbent bike or elliptical and then do weight machines a couple of times a week. Right now I'm nursing a knee injury because I was trying to ramp up too quickly. Sigh.
But she can certainly start with walking. You can buy good DVDs on strength bearing exercises that use light weights or resistance bands at home. But your mom has to want to do it. I have a feeling that's your real problem.