Keeping active over 40?

SFC Josh Jackson — Thu, 30 Apr 2015 13:56:29 -0400

So I'm retiring at the end of the year, and I'm now over 40. I'm looking for ideas to keep fit and healthy. I'm looking at mountain climbing, kayaking, etc. I'd like to start running again without destroying my already decrepit knees. I already eat right (ish), and I walk quite a bit. But I want to improve my health, not just maintain. Any advice or ideas? Thanks!

Response by SFC Stephen King made Apr 30 at 2015 2:13 PM

SFC Stephen King — Thu, 30 Apr 2015 14:13:20 -0400

First of all Congratulations. I would recommend a weight conditioning program to help fuel your adventures. I am 46 and compete in Strong man and power lifting who has torn numerous muscles and recovered. Age is but a number. Diet is 70% of training. If you need any advice or help I would be happy to assist you.

v/r
Stephen King

Response by Sgt Aaron Kennedy, MS made Apr 30 at 2015 2:15 PM

Sgt Aaron Kennedy, MS — Thu, 30 Apr 2015 14:15:26 -0400

Believe it or not, running isn't as terrible on your knees as was once believed. It's mainly based on the speed at which you run, not running itself. When you drop below the 7 minute mile pace it isn't really detrimental.

For reference, "Boston Qualifying" Standards for a 40 year old Male is 3:15:00 which 7:26 min/miles over 26.2 miles. If you wanted to look at Ultra Marathons, or longer Endurance races, the requirements drop to 14:24 min/mile. (100 miles in 24 hours).

As an example, this coming year (Jan 2016) I'll be doing something called the Dopey Challenge (5k, 10k, 1/2 Marathon, Full Marathon on successive Days).

Other options include things like Biking, Swimming, Triathlons.

Response by SCPO David Lockwood made Apr 30 at 2015 2:21 PM

SCPO David Lockwood — Thu, 30 Apr 2015 14:21:51 -0400

I'm 51 and I am finding more difficult to continue to move as well as I did 10 years ago. I just can't keep up with the kids like I used to when I was still in. Getting old is not fun! LOL!

Response by MSG Brad Sand made Apr 30 at 2015 2:27 PM

MSG Brad Sand — Thu, 30 Apr 2015 14:27:36 -0400

Find things that you enjoy and then do them...to be active do things, if they are things you enjoy, you are more likely to do them if they are things you enjoy. Seems like common sense, but we all know common sense is not very common.

Response by SFC Private RallyPoint Member made Apr 30 at 2015 2:41 PM

SFC Private RallyPoint Member — Thu, 30 Apr 2015 14:41:46 -0400

Cycling is always good. Low impact, and the intensity level of cardio is purely up to you. I teach indoor cycling classes, and they get pretty intense.

Just food for though. But kudos on the aspirations, SFC.

Response by LTC Private RallyPoint Member made Apr 30 at 2015 3:14 PM

LTC Private RallyPoint Member — Thu, 30 Apr 2015 15:14:21 -0400

Learn to run with proper form, it will reduce fatigue and injury, while allowing you to continue the exercise for years. We talk and teach proper technique for every body movement except running. If I wanted someone to swim better I would not simply have them slap the water harder or faster. I recommend finding a POSE running clinic and spending a weekend learning to run the correct way. Personally it allows me to continue to run varying distances with ROTC cadets several days a week. Since starting to work on technique my injuries have disappeared, times have gone down and distance up. I agree with SFC King that strength conditioning is critical. Strong legs from quality squats and dead-lifts, coupled with good running technique yields years of pain free running.

Response by CAPT Kevin B. made Apr 30 at 2015 3:27 PM

CAPT Kevin B. — Thu, 30 Apr 2015 15:27:40 -0400

I'm a soccer referee. I hate running but that's incidental to the mental side.

Response by 1LT Richard C. made Apr 30 at 2015 4:28 PM

1LT Richard C. — Thu, 30 Apr 2015 16:28:52 -0400

I have a program on my kindle with nice military style work outs and daily reminders to get my butt moving, it is really easy to get out of the habit, having the voice on the program talk you through the next exercise, counts etc, makes it easy for me. There are many out there and most have a free trial, I personally use the Sworkit Pro so I can customize the many aspects of the program.

I am also active in my community as volunteer with Search and Rescue, Fire Departments, High Angle/Rope Rescue. So I have to stay fit...which is a big motivator.

The most important part is that you are thinking of it now.

Response by SSgt Private RallyPoint Member made Apr 30 at 2015 4:45 PM

SSgt Private RallyPoint Member — Thu, 30 Apr 2015 16:45:45 -0400

40 is young!!! lol

Response by PV2 Private RallyPoint Member made Apr 30 at 2015 8:18 PM

PV2 Private RallyPoint Member — Thu, 30 Apr 2015 20:18:57 -0400

Martial Arts! I do Muay Thai and kickboxing and have bad knees I just modify the moves my knees give me issues on.

Response by CSM Charles Hayden made Apr 30 at 2015 8:23 PM

CSM Charles Hayden — Thu, 30 Apr 2015 20:23:27 -0400

Cycling does your cardio a lot of good, if you can find a safe place. Above all, stay active and realize that you retired because you are slowing down. I have to work at not doing stuff that ain't good for me! My sons say , "Dad, we know you used to be strong with muscles, you don't have to prove anything anymore".

Response by SP5 Private RallyPoint Member made Apr 30 at 2015 8:34 PM

SP5 Private RallyPoint Member — Thu, 30 Apr 2015 20:34:14 -0400

Keeping mentally active is a major component of overall health. Find interests and pursue them - lots of new stuff our in the world. Gardening can be a great source for both energy burn and food generation while learning new skills. It goes on.

Congratulations on your career and retirement. Enjoy life.

Response by PO1 Private RallyPoint Member made Apr 30 at 2015 8:49 PM

PO1 Private RallyPoint Member — Thu, 30 Apr 2015 20:49:49 -0400

Do a combination of things you like.
I don't due super heavy weights anymore because my joints don't like it. Me personally, I do a bit of everything at the gym I go to.
Search out an activity like a Spartan race.. This will give you a goal to set and get training. Martial Arts.. Brazilian Jiu Jitsu is fun, but can be hard on the body too. So look at various other arts also if it peaks your interest.

There is so much out there. First and fore most.. Have fun!!

Response by MSG Morgan Fiszel, CPCM, CFCM made Apr 30 at 2015 8:57 PM

MSG Morgan Fiszel, CPCM, CFCM — Thu, 30 Apr 2015 20:57:37 -0400

Mountain bike. You can use on road and off. You can also pull your pup around...

Response by SSG Ronald Williams made Apr 30 at 2015 11:40 PM

SSG Ronald Williams — Thu, 30 Apr 2015 23:40:51 -0400

I am 50, I lift free weights for about 45 minutes 3 days a week. Relatively in-expensive, high energy work out. I am not Sly Stallone, but it keeps me out of the couch potato category.

Response by SGT Private RallyPoint Member made Apr 30 at 2015 11:59 PM

SGT Private RallyPoint Member — Thu, 30 Apr 2015 23:59:38 -0400

SFC Josh Jackson: you got yourself a great deal of advice here. I wanna shed light on diet. Make it your new obsession; study your body and what it needs (check your levels: cholesterol, micronutrients, estrogen, and especially testosterone-after 40). Going to the gym is the easiest part; going to the kitchen is the hardest. Heck I know for a fact certain diets can help your knees recover.

Good luck.

Response by SFC Mark Merino made May 1 at 2015 12:17 AM

SFC Mark Merino — Fri, 01 May 2015 00:17:49 -0400

I married an excellent cook when I was 45 and will follow this thread VERY closely.

Response by SrA Kelly Richard made May 1 at 2015 1:23 AM

SrA Kelly Richard — Fri, 01 May 2015 01:23:40 -0400

Rock climbing is great for any age!!! I knew a retired Lt Col that was climbing at 68 and he brought his wife, kids, and grandkids!

It strengthens ever muscle in your body! You might get some blisters or calluses on your hands, but as long as you do it safe, listen to all an any instruction, and guides, and work within your boundaries, it's a very safe sport! Plus, you never "feel like" you're working out. In fact, I feel like a kid on the play ground! I think it keeps you mentally and physically young!

The REI (their membership is totally worth it!) in Seattle has a small rock wall, but I would look for indoor rock gyms to start with as you're learning, and eventually move outdoors at your own pace.

It's a pretty great way to network with all types of people, from hippies to active and prior military. And through those people, you can discover new activities or hiking/mountain trails or new places to kayak, new areas to travel to.

Congratulations! And good luck in your journey!

Response by SGM Erik Marquez made May 1 at 2015 1:32 AM

SGM Erik Marquez — Fri, 01 May 2015 01:32:40 -0400

I stay active because thats all I know.
When Im teaching on the range new riders,,,, I run too and fro. I walk an average of 4000 steps per training day, run about 1.5 mile as well .

I have been chastised by the state trainers doing training assistants visits for "working too hard" hustling and running on the range. For me it's simple, I stop, I die. I don't take advice from pudgy folk that have an aversion to work and sweat.
I still ride Off road bikes, still run when i get time, still lift, carry, push all manner of machines, products, raw material, steel, pipe, fencing, ect.

So no longer do I do APFT, but staying active I do.... just by doing what i do daily.

Response by LTC Private RallyPoint Member made May 1 at 2015 1:41 AM

LTC Private RallyPoint Member — Fri, 01 May 2015 01:41:57 -0400

Im 65; still run/jog nearly every day! Good b/o cholesteral levels. Could stand to lose a few pounds though....

Response by SGM Mikel Dawson made May 1 at 2015 1:56 AM

SGM Mikel Dawson — Fri, 01 May 2015 01:56:04 -0400

If I was you, I'd take up swimming, biking or walking. Running will tear up your knees(like mine). You'd be amazed at what a good walk will do for you. Also may I suggest shoeing horses - I did twelve yesterday and I'm pooped.

Response by MAJ Matthew Arnold made May 1 at 2015 2:01 AM

MAJ Matthew Arnold — Fri, 01 May 2015 02:01:03 -0400

I just turned 60. I was physically active, I lived the army lifestyle, all my life. At about 50 I was still running and doing PT on my own. However, I found out in my 50s that I had to go to an A day B day workout routine. Too much on too many days began to always set me back. So, swimming on M-W-F, jogging on T-Th-S, with Sunday off. Whatever works for you.

Response by SFC Charles S. made May 1 at 2015 4:11 AM

SFC Charles S. — Fri, 01 May 2015 04:11:33 -0400

1. Don't stop doing PT... Even if it's not the same and a much lighter version... Keep doing it. Your used to it for 20 years... I quit and God I wish I didn't.
2. Seek Pleasure in your activity. Don't do it just because it's active... you will quit if you don't like it... Enjoy what you do.
3. DON'T eat like you did when you were doing 5 mile runs every morning. It adds up Quickly.
4. Do beer math. Each Beer you drink = 1 mile you must run... it will save you in the long run.

Response by CSM Private RallyPoint Member made May 1 at 2015 5:01 AM

CSM Private RallyPoint Member — Fri, 01 May 2015 05:01:00 -0400

I am 47 and have another year and some change before I hang up the uniform. It is definitely harder to keep the "love handles" under control once you pass the big four O. I am currently deployed and have the time to maintain a pretty good P.T. program. In November I weighed about 217 and was sitting around 22% BF, now I am sitting at 199 and about 15% BF.

I do a three day split weight regimen - Legs/Back and Biceps/Chest and Triceps/Rest
I do cardio six days a week, four days I run three miles the other two days I jump rope for 25-30 minutes..Run/Rope/Run/Rest/Run/Rope/Run/Rest.

Diet is definitely the key and easy here but not so much once I redeploy.

Breakfast - Four hardboiled eggs with fruit or oatmeal
Snack - One hardboiled egg, apple, handful of Almonds
Lunch - Protein Shake, banana
Dinner - Chicken, Beef, or Fish (not fried), and lots of salad

I only drink water, no soft drinks, juice, or energy drinks (coffee in the mornings)
I don't eat any sugar, no desserts, cookies, ice cream, candy, etc.
Very rarely eat potatoes, bread, pasta, or rice. When I do it is very small portions.

I don't have a lack of energy because of eating no "carbs", the insane amount of salad and fruit that I eat supplies me with plenty of carbohydrate energy. I don't lift really heavy, only heavy enough to do 3-4 sets of 10-12 reps. I don't run fast either 8:30-9:00 minute miles.

90 days you will drop about 20 pounds and at lest 10% BF, from there you can adjust as needed if you cannot maintain the "diet" or exercise regimen.

I feel like I felt when I was 25.

Response by CH (MAJ) William Beaver made May 1 at 2015 7:16 AM

CH (MAJ) William Beaver — Fri, 01 May 2015 07:16:27 -0400

I joined the Active duty Army at 46. Never did any PT before joining. Failed my first diagnostic APFT but never failed a real APFT. Not yet. I'm 50 now and after passing yesterday's APFT, I realize I must be stupid . This is a young man's game. What the hell was I thinking? Then I remembered my mission. God callled me late in life to join and take care of Soldiers. And to improve my health and fitness. So that is why I am in this wackiness till I turn 62 or till the Army says, "Go home Chaplain, before you hurt yourself. Thanks for playing."

Response by LTC Gavin Heater made May 1 at 2015 4:45 PM

LTC Gavin Heater — Fri, 01 May 2015 16:45:31 -0400

Rowing is another great fat burning and flexibility activity. I use a stationary water tower. I am 51 now and need to stay active just not to tense up. Good for the head too.

Response by MAJ Private RallyPoint Member made May 2 at 2015 9:07 AM

MAJ Private RallyPoint Member — Sat, 02 May 2015 09:07:39 -0400

One word - Insanity. I'm over 50 and do it with my younger buds over lunch 3 days a week. I literally have to move to several different spots on the gym floor to get away from the puddle.

Yes, its crazy but I modify everything downwards to compensate for the metal in my legs and the gray hair on my head. Legs don't kick at high and I'm hilarious to watch on the ab workouts but I get it done. This is on top of 15-20 miles a week on the road, track or treadmill.

It's not how hard or how fast you go - only that you DO go (to workout...)

Response by TSgt David Holman made May 2 at 2015 1:43 PM

TSgt David Holman — Sat, 02 May 2015 13:43:21 -0400

If you are looking for indoor cardio for those less than stellar days, the elliptical can be a wonderful tool if used correctly. Swimming is also a great way to get into shape if you have bad knees.

Response by SSG Greg Rivera made May 3 at 2015 8:58 AM

SSG Greg Rivera — Sun, 03 May 2015 08:58:05 -0400

Cycling is great! It offers low impact cardio if done properly (don't wreck). I am currently 46 and have been racing/riding a little more seriously than the recreational rider since I was 16. I'm still trying to show up those 24 year olds on rides. You'll find that road and mountain biking offer different types of workout. I would suggest getting involved with local riding group. It's much more fun in a group. In your neck of the woods there are some great trails for mountain biking. I also used my cycling as a way to explore new areas. I have traveled a lot to get to races or rides and made a mini vacation out of it which made it even more pleasurable. There are plenty of training plans online dependent on your goals.

The main thing to improve your health, is focus on keeping active and eating right to fuel that activity.

Response by SGT Frederick Emerson made May 7 at 2015 2:29 AM

SGT Frederick Emerson — Thu, 07 May 2015 02:29:55 -0400

Find things you love, I do judo, and hike in the Ocala national forest with the wife and kids. Both are easy on the body.

Response by CW2 Michael Berthiaume made Dec 18 at 2015 6:15 AM

CW2 Michael Berthiaume — Fri, 18 Dec 2015 06:15:15 -0500

I'm 46 and have found Beachbody programs to be a Stellar Way to keep in shape. Thee is a Type and Fitness level program for all types. Highly Recommend them and happy to help you look into.