Thread: Geezer Physical Fitness Program

Originally Posted by eagle 1

walk 2 miles a day 5 days a week . Have been doing this for eight years having been diagnosed as a type two diabetic . Was started on metformin but have taken none in the last 6 yrs. I do not diet but changed lifestyle . No bread, softdrinks, sweets and very few things fried . Baked everything has become the standard . I am no small guy but have dropped 4 pants size about 50 lbs. for 5 yrs . Crash diets are not realistic over long periods of time . Lost 70 lbs. twice only to gain it back . Complete eating change will work but it's slow .

U r what u eat! Get on the high protein diet First!

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Good job Coach.. Life-style change is the way to go for sure...

My Dr. told me, walking is the best exercise, but walk as fast as you can. Get that heart rate up. It is easier on the knees. Lift lite weight but many reps. And water, water, water.

This is exactly what my Doctor told me. 30 minutes of continuous walking as fast as I could stand it ! I get out at least 4 times a week and do at least 30 to 60 minutes. I also lift some weights at the gym 3 days a week. trust me it helps..........

I wonder if morning or evening workouts are better..I seen to like mornings

I like mornings best too. My Doc says it doesn't make any difference when. He even says you can break it up and do part in the am and the rest at any time thereafter.

I'm going to break the rule request because I'm 54 next week. But I've been active all my life and went from 280 lbs my senior year college to 170. I've been in decent shape ever sense.

1. Whatever it is you do it should be something you enjoy! Hard to stick with something that we don't actually enjoy. Walking on a treadmill can be boring. If that's the case, hike or walk in the woods. Scout deer, etc. for fun. It may change based on the season.
2. Mix cardio type activities with things to promote flexibility and to some degree strength. Doing stretches is nothing complicated. Google it and you'll find a tone of help. You'd be surprised what a 5 lb weight would do to help your strength w/o hurting joints with the proper approach.
3. Those rubber bands for exercising are great for both strength and flexibility and you can do it while in the house.

As some have stated, exercise often comes just from daily chores and activities around the house. At the end of the day a healthy diet has to be a priority if you are truly concerned with your health. Obviously, there are things that might be beyond our control such as "some" cancers, but its prudent to try to eat healthy.

My final advise is to simply Google what you are looking for and find things that might interest YOU. Good luck and happy health to you.

Good advice no matter what your age .thanks

OK..Thanks to everyone that contributed..Here is what I came up with...

Target weight 235...now at 232...Wife is in charge of diet

Goal..to increase general muscle tone, and dexterity. Increase strength, and stamina..Get sugar under 120

Plan
Monday, wendsday, Friday....walk 1.6 miles as fast as I can

Tuesday, Thursday ,Saturday...light weight training

Full Tai Chi workout at less 3 days

50 hand spring crunches..holding for 3 seconds daily

50 heavy pistol raises..keep scope from shaking

This will go on to end of August..then review...Hope to increase to an everyday workout by November

Morning seems to fit best..I get up at 430...for no reason

What did I miss..Any comments?

My wife is awesome!!!! She has found at least 10 projects in the yard for me to do....all manual labor.........