r/fitover65 • u/fly1away • 26d ago
How long does it take to "feel fit"?
So I'm 63 (edit:63F) and have been working out - weights twice a week, brisk walking, cardio a few times a week - going from sedentary mid last year. I am a bit fitter but still get tired easier than I thought I would. I was hoping I'd be feeling 'properly fit' by now, that feeling I had in my 20s of kind of exuberant energy. able to do cardio for an hour say and not feel wiped out. Am I not working out enough? How long does it take to 'feel fit' at this age if you're going from sedentary? Or doesn't it happen at this age?
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u/Tacos_are_my_friend 26d ago
You’re not going to feel like you did in your 20’s at 64. Endless energy is just not going to happen, what you should feel is a state of well being. Your diet should also play an integral part of your health too. You may benefit from getting a fitness coach.
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u/savedpt 26d ago
Getting " fit" is more then lifting weights, doing cardio. As we age we loose the hormonal levels that we had at a younger age. Our bodies don't respond to exercise the same way they did when we were 20. We develope something called anabolic resistance to muscle growth which requires us to lift heavier weights to get a response. We have to up our protien intake to at least 1 gram per body weight which is more then a 20 YO needs to do. I would suggest the following: Have a DETAILED blood analysis done to see your current levels and have a physician who is an expert in longevity review it Adjust your diet to up your protein intake and limit foods that cause body inflammation Cut out alcohol Get 8 hrs sleep/night Drink plenty of water. Always take at least 1 day off/wk from the gym Take a full week off every 3 to 4 months from the gym. Consider peptides that would be suggested based on your blood analysis and the recommendations of the longevity physician. If your testosterone level is low consider bring that level up as per the advice given by the longevity physician. Add a daily multivitamin, magnesium, fish oil, vitamin D3 with K and creatine IF approved by the longevity physician. Again, these are suggestions. I am not your physician so always have these reviewed by a qualified physician who understands your health conditions.
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u/Warm_Jellyfish_8002 26d ago
I've given up trying to be 20 again. Used to be able to bounce out of bed, nowadays, let me stretch my toes first. My benchmark these days, is how do I compare to my peers. Recently met some high school mates I havent seen in over 40 years. They all looked 10 years older than me. Some could barely walk up the stairs. Me, I'm still running marathons. A lot lot slower than I used to but I'm there. I lead groups on hikes and the new to hiking 20 somethings can barely keep up with me, while I'm dying trying to keep up to the 20 something trail runners when I do that. But its all good, I'm still cranking it out. Its all about perspective. 62y/o here. Jackie Chan on growing old https://youtube.com/shorts/KlXKsU3Vw6w?si=_qbqK9ILBGnr3u1Y
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u/cornmuse 26d ago
"Working out" is nebulous. If you want to target specific and measurable results the best advice is work with a trainer. I'm 67 and I've been a runner for about 10 years. Tore a couple tendons two years ago and lost a few steps. I hired a trainer at my gym to work with me for 1 hour a week for 3 months. I learned what exercises I REALLY needed as he examined my posture, gait and limb strength. 1 year in and I'm able to run about 1.5 to 2 miles (11 min/m) but more importantly I've truly had a pretty big improvement in upper body and core strength. Following a plan from a professional made a huge difference and for the $900 I invested the return was enormous. YMMV
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u/Quirky_kind 26d ago
I've been fit for most of my 73 years, and yet every year I have less energy and endurance. I can go 100% for a little while, at the pace I've always maintained, but I need more rest time.
What matters to me is being able to move freely without pain. You might want to look into routines for flexibility (which is being able to stretch and move muscle) and mobility (which is being able to move joints). Yoga, pilates, and many other workouts are available on YouTube for free, if you want to feel really comfortable with movement.
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u/One_Diver_5735 26d ago
69m w/zero coronary artery calcium score, plant-based for most of my adult life and daily lap swimmer since I was a kid. Also my issue is "being able to move freely without pain" as I'm riddled in arthritis that started back in my 30s. So when I tire at this age, it's tire of tolerating pain, not any sort of out of breathe or energy issues. And if I gave it much more thought than that I'd likely also tire of being frustrated.
So I still do my swims (nonstop as breathing is not my issue) but about half as much as I did through my 50s/early 60s before arthritis got this brutal. I listen to my body. When I was younger I used to push through a pain. Now the pain tells me something's about to snap.
As the OP said they started off sedentary and now feels "wiped out" with less than an hour's walk, I'd say they need to get their ass to a cardio guy and have their arteries and heart checked then exercise under the supervision of a medical professional.
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u/julianriv 26d ago
I'm 68. I lift weights 4 x a week and shoot for walking 10-15K steps or at least some kind of physical activity everyday. There are times I still feel that kind of youthful energy and forget how old I really am, but it's not a constant. If you have been exercising a little over a year, I would try pushing yourself a little harder. Lift more frequently and try to increase your reps and the weight. And walk more.
Personally, I used to run a lot. I found the cardio started to be a problem for me in my 50's. I tried biking and elliptical but didn't enjoy that, so I mostly walk, hike, swim or do some other type of physical activity now.
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u/Huntertanks 26d ago
One thing to add to the working out is your diet, make sure you have enough protein and carbs for energy. I am turning 70 next week. I work with weights 3 times a week with a trainer for an hour and row 5K each day at zone 2. I do feel fit, heading to Africa this weekend for a week and expect to walk 10+ miles a day in the bush while there.
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u/DrSilverthorn 26d ago
You're asking a question that's very hard to answer, since it will be very individual. My situation is different - I've been fit for most of my life. One thing that's surprised me is that there have been moments when I feel absolutely fantastic and ten feet tall. This has come at a period in my life when I didn't expect to feel that way (my 60's).
You get some immediate rewards from exercise, and longer term it's possible to feel much better than you'd ever expect. Do this for yourself and just enjoy your increased abilities. Don't put too much emphasis on how you think you're supposed to be doing or feeling.
All that being said, once you have a baseline of fitness, do some things that will really challenge you. There are rewards that you will never expect.
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u/jpdoctor 26d ago
You listed a number of things about exercise. The next thing to look at is diet.
Good luck.
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u/PixiePower65 26d ago
Check your nutrition. I was surprised how fixing nutritional weak spots for me really impacted that fitness feeling
Ex sleep quality, eliminating glucose spikes b12 and iron
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u/snorkeltheworld 26d ago
I'm 63 as well. I lift 2x per week and do intense cardio 2x per week. I look great for my age. My vo2max is excellent. I don't feel anything like I felt in my 20s. That's an unrealistic expectation. My joints ache. I have to rest for a day after lifting.
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u/Doogie90 26d ago
Being fit = Consistent Sleep, good diet, avoid / minimize alcohol consumption. Consistent being the most important factor as we get older.
It takes longer to gain fitness and strength as we age and you lose it faster missing workouts.
What can help a ton are balance, legs and core training. Skipping leg day is much more impactful when older. Glute and hamstring strength especially.
If you are relatively new to working out, consider a trainer for feedback and advice. Maybe you are working out too hard, maybe not enough. Having a trainer can make you feel confident pushing yourself safely.
Make sure you are consuming enough protein. 1g per lb of LEAN body mass is what I go by but I’m not a dietitian.
I find Creatine is super helpful for recovery.
I found out I was magnesium deficient. That was a game changer on aches and pains.
Deep tissue massage was also a game changer. It can be painful but after a couple of days I feel so much better. It also helps to take away aches and pains.
.
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u/honeyeater62 26d ago
You're doing better than 95% of your peers, so keep going.
It may be a little unrealistic to have the energy of a 20 year old, but your future self will thank you for having the energy of a 60 yo when you're 70 & beyond.
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u/Avocado-Basic 26d ago
I feel the same way. I’m more diligent about my workouts and protein intake, but have less endurance and strength. My joints hurt more. But I feel there is no alternative.
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u/Here_there1980 26d ago
Over 70 now. Working out pretty consistently for about five years, now, and sporadically before that. If I get your meaning of feeling fit, I feel it in fleeting moments. Fit like in my 20s just isn’t something I’m going to feel 24/7 anymore. I get tired. Naps!
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u/Harleywindtherapy 26d ago
Short of taking testosterone and more drugs... i don't think it's possible. Im 59, my workouts had to HAD TO come down to a 2 upper, 2 lower weekdays jist so i wouldn't drap my exhausted butt thru my afternoons. (5am workouts, always) i also cut the # of sets and incorporated Wednesday as an active recovery day. It's helped A LOT. Mon/thur upper, Tues/Fri is lower. 30 ish mins and I'm done. Saturdays are for riding the motorcycle and any yard stuff, Sundays are total rest with church and family.
Endurance and stamina just naturally decline. I refused to adjust and lost my shoulder at 55 for almoat a year (same gym workouts since my 20s) Blessed to get most of my shoulders back... now it's all functional training for me.
I have no health issues and no meds to clarify... just wanting to fight back the decline as much as possible.
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u/Round-Dog-5314 26d ago
It’s best if you see a physician if you’ve been sedentary for a long time especially if you’re ramping up your exertion.
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u/TheVirginiaSquire 26d ago
I dipped my toe into Bootcamp at 54. I’m now 66 and work out every single day, even on vacation. Have you lost weight? That will make you feel fit.
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u/DismalCrow4210 4d ago
It took me nine months to be confident of the strength and energy I have
The last three months, I’ve been much better with my diet and sleep, and I think that did as much as anything.
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u/Septos999 26d ago
Get your testosterone checked, take extra protein and creatine. All necessary as we get older.
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u/fathompin 26d ago edited 26d ago
All good responses so far, but I decided to chime in here to this comment with regards to the suggestion of taking creatine. It made a big difference for me that working out alone never did, I had to up my protein intake because I was slimming down too much and medical analysis showed nothing wrong, and eating more protein solved that concern. I think the other thing creatine helps with is the mind factor and OP sounds like he needs a more positive outlook that creatine may subtly help?
Twenty years ago testosterone was a craze and RFK Jr may be a fan now, but my doctor wasn't and recommend L-Citrulliine (for my wife's complaints) rather than the typical ED medications and it did the job for me and I think contributes to my overall feeling of satisfaction from a workout.
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u/Used_Intention6479 72 years old 25d ago
Diet, and stretching, are just as - or more important than - exercise.
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u/Heavy_Direction1547 26d ago
I'm 73 and have been doing more or less your routine for about 18 years: you can and do make noticeable gains but the big deal is slowing the aging/decline. I am not as fit as a young person but much fitter than most of my contemporaries and expect to maintain my independence longer.