Love isometric exercises. I could hold most except the side planks for between 1 to 2 minutes. The side planks are the toughest but I still managed 25 secs on each side. I support having done yoga and pilates over the years helps.
Well done for doing the side planks! I couldn't even, literally, get off the ground with them. I've been practising yoga for over 30 years but I stopped classes a couple of years ago because of eye issues - eye pressure has found to be elevated in some asanas. I try to do a very short session every week, though. However, I'm sure doing either yoga or pilates over a long many years, helps to maintain a certain level of fitness. Thank you, Clarissa, for sharing your experience of isometric exercises.
Sounds like you're speaking from experience, here. I totally agree. It's something I try and fit in when I'm in the kitchen waiting for the kettle to boil or something to cook. Your input to this discussion is much appreciated :-)
Absolutely, I broke my foot age 55! Now 60 I learnt then balance is everything , luckily many of my relatives have lived long lives but most eventually passed in one way or another due to causal issues from falls!! I wish people knew how important thigh muscles are ! And eat that protein sarcopenia is a killer eventually
You're right, they do say that. Also, to clean your teeth with the opposite hand to the one you usually use sometimes, as it's good for rewiring the brain. But you have to remember to do these things!
What I found, Robert, was that isometric exercises are deceiving. They are all fairly easy to get into and hold briefly,, but so hard to extend the holding. It's obviously to do with the level of strength in the muscles. If you find them hard, or impossible, as I did, the muscles definitely need working on! I'm happy you enjoyed the post.
Back in February I "starting lifting heavy things" and also started doing planks. So in 3 months I am able to hold a straight arm plank for a minute and a bent arm plank for 45 seconds. Over the middle 60's.
Bad knees.. can't do the bendy knee stuff. Any suggestions?
Yes, it's all about practice isn't it? You have to keep it up to grow the strength in the muscles. Well done you for persevering. About the knees, I'm no expert but I can tell you that I sometimes have painful knees, and find it's usually when I haven't walked or got them moving for any length of time. It may be a case of, particularly with knees, use it or lose it. Sorry I can't be more helpful and thank you for sharing your experience of exercising.
That's an amazing step average, Luc, and you're moving your knees. Our Life In The Second Half Walking Group target is 4,000 daily steps. Building your quads is a very good idea as we can't afford to let our legs get weak. What about squats? Or is that impossible with your knees? So you need exercises to strengthen your quads without using your knees.
Can anyone suggest exercises for Luc to strengthen his quads without equipment or using his knees?
I hope someone can help you with some suggestions.
Thank you for this great article. I wanted to mention another walking group American Volkssporters Association which has many chapters. Netwalking sounds similar to what AVA is.
I am 65. Two and half years ago, I had full knee replacement surgery on my right knee. Even though before knee surgery, I maintained a fairly active lifestyle, I quickly realized just how “out of shape” my legs were during my recovery / rehab process, using Pilates as the activity.
Since, I continued to practice a combination of Pilates, Yoga and body weight exercises; including planks, sit ups, push ups, 1 minute hangs, one leg balances on Boca Balls and pull ups. Today at 65, my blood pressure levels have drastically lowered, all my blood sugar metrics are now in order, and my doctor has discontinued my need for cholesterol meds!
Add in some reduction in carb intake and 18-6 fasting and I am stronger and feel better than I did when I was in my 40’s !
That's amazing, Scott! I love to read of positive experiences like yours. You turned it around for yourself with a lot of effort and determination. You show it can be done, even in your sixties. It's never too late!
All of the isometric-type poses are part of my vinyasa yoga routine, one that I started at 68, after years of Pilates. I am now 70, and feeling more and more successful in my balancing positions every day! (Also, almost 100% pain-free after years of poly-arthritis. Go figure!)
I firmly believe in yoga for exercise and balance as you grow older. When I did a regular class we also did several of the isometric exercises mentioned in my post. But I'm no longer doing a class due to eye issues. I realise now how it was keeping me strong. So good that you got through all those years of pain and are still exercising regularly. It's the way to go in my opinion. Thank you, Maura, for your input.
It isn't, but it would have been a good illustration of the post if it had been me. It's a good idea, I'll work on that for future posts on exercise. Thank you for putting the thought in my head!
My wife and I are both 68 and regularly lift weights and do yoga. We began martial arts training (combined black belts in 3 disciplines) after we turned 40. It's a rare day that one or both of us aren't in the gym or on the mat, or both. And yes, our sex life is great!
I’m thinking of doing a post on some research done recently on how isometrics lower blood pressure. Not sure, as yet. I’ve always felt like isometrics are the forgotten part of the exercise world.
I’m seeing more videos about it so it may be coming to the fore more, lately. Yes, doing them to lower blood pressure is a good thing to write about. I hope you do!
I first learned about the value of isometric exercise in the military and have frequently included some in my morning and evening routine. I also do exercises similar to the yoga derived ones you mention but mine come from Pilates. How interesting that we’ve ended up with similar routines but arrived at from different routes.
What it shows, Graham, is that we're both keen to stay as fit and active for as long as possible as we age, which can only be a good thing. Isometric exercises in the military - that's telling, it shows how tough they are! And we're both step counting, too.
Love isometric exercises. I could hold most except the side planks for between 1 to 2 minutes. The side planks are the toughest but I still managed 25 secs on each side. I support having done yoga and pilates over the years helps.
Well done for doing the side planks! I couldn't even, literally, get off the ground with them. I've been practising yoga for over 30 years but I stopped classes a couple of years ago because of eye issues - eye pressure has found to be elevated in some asanas. I try to do a very short session every week, though. However, I'm sure doing either yoga or pilates over a long many years, helps to maintain a certain level of fitness. Thank you, Clarissa, for sharing your experience of isometric exercises.
Standing on one leg everyday for a few minutes definitely helps balance and strengthens the core 👍
Sounds like you're speaking from experience, here. I totally agree. It's something I try and fit in when I'm in the kitchen waiting for the kettle to boil or something to cook. Your input to this discussion is much appreciated :-)
Absolutely, I broke my foot age 55! Now 60 I learnt then balance is everything , luckily many of my relatives have lived long lives but most eventually passed in one way or another due to causal issues from falls!! I wish people knew how important thigh muscles are ! And eat that protein sarcopenia is a killer eventually
I totally agree about the thigh muscles, and the protein. Yes! Balance is everything.
I think the “experts” say a good time to practice this is when you’re brushing your teeth- but I always forget to do it!!
You're right, they do say that. Also, to clean your teeth with the opposite hand to the one you usually use sometimes, as it's good for rewiring the brain. But you have to remember to do these things!
Love it! Isometrics r a fabulous way to stay fit. Ty
What I found, Robert, was that isometric exercises are deceiving. They are all fairly easy to get into and hold briefly,, but so hard to extend the holding. It's obviously to do with the level of strength in the muscles. If you find them hard, or impossible, as I did, the muscles definitely need working on! I'm happy you enjoyed the post.
Back in February I "starting lifting heavy things" and also started doing planks. So in 3 months I am able to hold a straight arm plank for a minute and a bent arm plank for 45 seconds. Over the middle 60's.
Bad knees.. can't do the bendy knee stuff. Any suggestions?
Yes, it's all about practice isn't it? You have to keep it up to grow the strength in the muscles. Well done you for persevering. About the knees, I'm no expert but I can tell you that I sometimes have painful knees, and find it's usually when I haven't walked or got them moving for any length of time. It may be a case of, particularly with knees, use it or lose it. Sorry I can't be more helpful and thank you for sharing your experience of exercising.
Yes, I understand but on average I walk my 10,000 daily. I think maybe building my quads wouldn't hurt. Any suggestions on that (without equipment)?
That's an amazing step average, Luc, and you're moving your knees. Our Life In The Second Half Walking Group target is 4,000 daily steps. Building your quads is a very good idea as we can't afford to let our legs get weak. What about squats? Or is that impossible with your knees? So you need exercises to strengthen your quads without using your knees.
Can anyone suggest exercises for Luc to strengthen his quads without equipment or using his knees?
I hope someone can help you with some suggestions.
Thank you for this great article. I wanted to mention another walking group American Volkssporters Association which has many chapters. Netwalking sounds similar to what AVA is.
Thank you for the compliment about the article and for the walking groups in the US. I'm happy you enjoyed the post.
I am 65. Two and half years ago, I had full knee replacement surgery on my right knee. Even though before knee surgery, I maintained a fairly active lifestyle, I quickly realized just how “out of shape” my legs were during my recovery / rehab process, using Pilates as the activity.
Since, I continued to practice a combination of Pilates, Yoga and body weight exercises; including planks, sit ups, push ups, 1 minute hangs, one leg balances on Boca Balls and pull ups. Today at 65, my blood pressure levels have drastically lowered, all my blood sugar metrics are now in order, and my doctor has discontinued my need for cholesterol meds!
Add in some reduction in carb intake and 18-6 fasting and I am stronger and feel better than I did when I was in my 40’s !
That's amazing, Scott! I love to read of positive experiences like yours. You turned it around for yourself with a lot of effort and determination. You show it can be done, even in your sixties. It's never too late!
At my gym, I saw a lady sitting on a large Swiss ball bouncing up and down. I wonder if this has the same effect as bouncing on a trampoline?
That's interesting. Sitting on it. It probably does have the same effect, but maybe not so strenuous as jumping on a trampoline. Thank you for that.
All of the isometric-type poses are part of my vinyasa yoga routine, one that I started at 68, after years of Pilates. I am now 70, and feeling more and more successful in my balancing positions every day! (Also, almost 100% pain-free after years of poly-arthritis. Go figure!)
I firmly believe in yoga for exercise and balance as you grow older. When I did a regular class we also did several of the isometric exercises mentioned in my post. But I'm no longer doing a class due to eye issues. I realise now how it was keeping me strong. So good that you got through all those years of pain and are still exercising regularly. It's the way to go in my opinion. Thank you, Maura, for your input.
Is that you in the photo?
It isn't, but it would have been a good illustration of the post if it had been me. It's a good idea, I'll work on that for future posts on exercise. Thank you for putting the thought in my head!
My wife and I are both 68 and regularly lift weights and do yoga. We began martial arts training (combined black belts in 3 disciplines) after we turned 40. It's a rare day that one or both of us aren't in the gym or on the mat, or both. And yes, our sex life is great!
You're going into your older years fit and healthy. You are certainly extending your healthspan!
I have used isometrics a lot at different times in the past. I think I may do a post on isometrics due to your inspiration.
I'll be interested to read your post on isometrics, as someone who loves them. I
I’m thinking of doing a post on some research done recently on how isometrics lower blood pressure. Not sure, as yet. I’ve always felt like isometrics are the forgotten part of the exercise world.
I’m seeing more videos about it so it may be coming to the fore more, lately. Yes, doing them to lower blood pressure is a good thing to write about. I hope you do!
I first learned about the value of isometric exercise in the military and have frequently included some in my morning and evening routine. I also do exercises similar to the yoga derived ones you mention but mine come from Pilates. How interesting that we’ve ended up with similar routines but arrived at from different routes.
What it shows, Graham, is that we're both keen to stay as fit and active for as long as possible as we age, which can only be a good thing. Isometric exercises in the military - that's telling, it shows how tough they are! And we're both step counting, too.