Catheletes: at what age do you start adjusting/modifying exercise length and intensity?

[Cathewofan]

I have a demanding career. After reaching mid-50's, I notice I need to shorten the length of my workouts to 30 minutes. I also need to modify intensity of my workouts to prevent cortisol spikes and be kind to my body.

Fortunately, I am still able to do high intensity cardio and heavy lifting, including pull-ups. That said, I need more rest/recovery in between; otherwise, as previously mentioned, my job stress and exercise-induced cortisol spike lead to bad consequences, such as anxiety and waking up with dread about the upcoming day.

 

[Debinmi]

Interesting topic.

I find if don't do extended stretches & mobility work on a regular basis, that my body feels more achy & tired. Active recovery activities are now critical for me to keep moving with comfort.

I'm 68. I usually limit my cardio now to ~30-35 minutes, 3x/week so I can add more time for recovery activities on those days. I usually do formal exercise in my home workout space 5, maybe 6 times a week. I often do gardening & yard work on other days, although I almost always take one full day off from strenuous exercise.

Our bodies change over time; injuries can happen; life stages & accompanying stressors make a difference too. Self-care is important. I just changed my Cathe calendar over to November this AM & noted she made a comment about the increased need for self-care too. Part of self-care, for me, is including active recovery movements on a regular basis.

 

[Cathewofan]

Our bodies change over time; injuries can happen; life stages & accompanying stressors make a difference too. Self-care is important. I just changed my Cathe calendar over to November this AM & noted she made a comment about the increased need for self-care too. Part of self-care, for me, is including active recovery movements on a regular basis.

Thank you. I appreciate your candid insight. You're 100% correct. Self-care is of utmost importance, especially at this stage of mine where I still need to work. I need a well-rounded physical, mental and spiritual self-care.

Part of me reminiscing the days where my stamina and output were at their peak. Nowadays I am less remiss to let go of these past personal achievements and accept my gradually ageing physicality. Meanwhile, I look forward to my goal of earlier retirement prior to 65-67, as I look forward to expanding my horizon by taking on new hobbies and activities.

 

[nickisteen]

I absolutely agree with you Debinmi about recovery - I love the mobility and stretching routines and it's necessary for flexibility and joint health. I believe this wholeheartedly!!

 

[Debinmi]

... I need a well-rounded physical, mental and spiritual self-care.

Such an important inclusion. On these forums I'm most focused on the physical. But mental, spiritual, emotional & social self-care are equally important! Sometimes we have to give a bit more time & effort on one aspect over another to achieve balance. Nevertheless, all are important to health & well-being.

 

[Debinmi]

... Part of me reminiscing the days where my stamina and output were at their peak. Nowadays I am less remiss to let go of these past personal achievements and accept my gradually ageing physicality. ...

This was hard for me too. It's a process. When I retired and was getting back to consistent exercise and building my fitness level back up, I would lament what I used to be able to do physically, but had to now work back towards. I found it counter-productive & discouraging. So I framed this quote & hung it prominently in my workout space, “Do what you can, with what you have, where you are."

I also had to remind myself to not compare my current self with my past self. The quote "Acceptance is the answer to all my problems" & the Serenity Prayer are also helpful to me. I've worked on accepting that time marches on, I'm still in the game, I'm not perfect, my body is different than it was in my youth, I'm a work-in-progress. The good news is I can still set goals to work toward, feel good about my progress, and I'm having fun.

 

[Cathewofan]

I also had to remind myself to not compare my current self with my past self. The quote "Acceptance is the answer to all my problems" & the Serenity Prayer are also helpful to me. I've worked on accepting that time marches on, I'm still in the game, I'm not perfect, my body is different than it was in my youth, I'm a work-in-progress. The good news is I can still set goals to work toward, feel good about my progress, and I'm having fun.

Thank you so much for sharing your candid insights. I truly enjoy interacting with Catheletes willing to impart their wisdom and experience.

I love the Serenity Prayer. I have it with me on my phone. Being a Type A and made worse by my profession in STEM, I have a proclivity for certainty. As I season in life, I realize no matter how meticulous my contingency planning is, there are always unexpected curve balls. Consequently, most of my energy spent on strategizing and planning is exhausting and futile. I try to let go of my expectation of certainties. I am a work in progress in that regard.

You mentioned earlier about social interaction self-care. I cannot agree with you more. Unfortunately, most of my close friends (friends I can exchange honest views and be safety nets for each other vs. acquaintances) have passed on. With a busy work schedule and most people easily getting triggered these days, I don't have a good circle of friends except my spouse.

I really admire you and thank you for being a role model and a guide for me. I appreciate it.

 

[Debinmi]

Thank you so much for sharing your candid insights. I truly enjoy interacting with Catheletes willing to impart their wisdom and experience.

I love the Serenity Prayer. I have it with me on my phone. Being a Type A and made worse by my profession in STEM, I have a proclivity for certainty. As I season in life, I realize no matter how meticulous my contingency planning is, there are always unexpected curve balls. Consequently, most of my energy spent on strategizing and planning is exhausting and futile. I try to let go of my expectation of certainties. I am a work in progress in that regard.

You mentioned earlier about social interaction self-care. I cannot agree with you more. Unfortunately, most of my close friends (friends I can exchange honest views and be safety nets for each other vs. acquaintances) have passed on. With a busy work schedule and most people easily getting triggered these days, I don't have a good circle of friends except my spouse.

I really admire you and thank you for being a role model and a guide for me. I appreciate it.

I can totally relate. My first career was in the sciences. I worked for an environmental engineering company before heading off to grad school. We're always looking to solve problems & researching solutions. You are so right, there are so many contingencies it's helpful to have colleaguesand friends to brainstorm with & bounce ideas off - I love that aspect.

Since you are a Serenity fan, you may have heard of the corollary but I'm sharing it for those who may not.

Original Serenity Prayer: God grant me the Serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

Corollary that helps me in my interactions with people:
God grant me the Serenity to accept the people I cannot change, the courage to change the person I can, and the wisdom to know that person is me.

 

[Cathewofan]

Corollary that helps me in my interactions with people:
God grant me the Serenity to accept the people I cannot change, the courage to change the person I can, and the wisdom to know that person is me.

Wow. Thank you. I have to confess I have never heard of this corollary before. This is really insightful.
I think I share a lot of commonality with you.

I don't feel compelled to have a need to change a person no matter how incorrect or misconstrued that person's interpretation of my action or words . That said, I am a recovered doormat. I used to have this ideal in my head that I must go along to get along at whatever cost, especially in light of my faith (the mass tends to measure me with a higher standard). Fortunately, over time, I realize that I am wonderfully and fearfully made. I may not be someone's cup of tea and that's OK. I feel much more empowered after reading the book - Boundaries When to Say Yes, How to Say No to Take Control of Your Life. Some people, in my humble opinion, are too far gone in their ideology that it's best for me to let go instead of me 'reacting' to his or her action.

 

[Debinmi]

Wow. Thank you. I have to confess I have never heard of this corollary before. This is really insightful.
I think I share a lot of commonality with you.

I don't feel compelled to have a need to change a person no matter how incorrect or misconstrued that person's interpretation of my action or words . That said, I am a recovered doormat. I used to have this ideal in my head that I must go along to get along at whatever cost, especially in light of my faith (the mass tends to measure me with a higher standard). Fortunately, over time, I realize that I am wonderfully and fearfully made. I may not be someone's cup of tea and that's OK. I feel much more empowered after reading the book - Boundaries When to Say Yes, How to Say No to Take Control of Your Life. Some people, in my humble opinion, are too far gone in their ideology that it's best for me to let go instead of me 'reacting' to his or her action.

Well said!

I read a book similiar to that one years ago (may actually be the same). I also read a lot on women's assertiveness.

Women are often socialized, cultured to be doormats. Told their opinions and feelings don't warrant being heard, that they're dumb or low IQ, controlled by hormones, need to be protected whether they like it or not! Even evidenced by being told this election cycle that we can keep our votes secret. How sad that in 2024 we still have to acknowledge that so many women don't feel empowered to speak they minds, to own their choices and preferences, & they are fearful of those who try to strong-arm, bend them, even bully them to their agenda. (Okay, I may have strayed too far now - I'll get off my box.)

There are some people whom I've decided to love from a distance. Close or frequent interaction isn't healthy for me. I may always love them and care about them, but at a distance. It's better for me. It may also be better for them.

 

[Lady Vol Fan]

I have had to adjust my schedules to include separation between strength days and to watch my cardio and strength intensity. I can't do split strength days back to back.

My strength rounds have to have a couple of minutes of mobility...no back to back sets for me. I just pause the workouts.

I can have intense cardio but not the same week as intense strength. I need to balance with low intensity in the other workout.

I also need either two active recovery days per week or one active and the other full rest days. I don't do well if I don't plug in one full rest day routinely.

 

[Cathewofan]

My strength rounds have to have a couple of minutes of mobility...no back to back sets for me. I just pause the workouts.

I can have intense cardio but not the same week as intense strength. I need to balance with low intensity in the other workout.

I also need either two active recovery days per week or one active and the other full rest days. I don't do well if I don't plug in one full rest day routinely.

Ditto!

Thank you for sharing your workout journey with me. I appreciate it.

I'd do my own dynamic warm up routines recommended by my PT a long while back to address my weak links in upper and lower body. The same with my cool down and stretch.

It's so important to listen to our body, isn't it? I started this conversation mainly due to reminiscing my foregone fitness peak years - a tad of sadness mixed in with stubbornness.

Thank you ladies for putting me in a better perspective.

 

[Cathewofan]

Women are often socialized, cultured to be doormats. Told their opinions and feelings don't warrant being heard, that they're dumb or low IQ, controlled by hormones, need to be protected whether they like it or not! Even evidenced by being told this election cycle that we can keep our votes secret. How sad that in 2024 we still have to acknowledge that so many women don't feel empowered to speak they minds, to own their choices and preferences, & they are fearful of those who try to strong-arm, bend them, even bully them to their agenda. (Okay, I may have strayed too far now - I'll get off my box.)

There are some people whom I've decided to love from a distance. Close or frequent interaction isn't healthy for me. I may always love them and care about them, but at a distance. It's better for me. It may also be better for them.

I love reading your insights and I concur with you. Especially in STEM, women are not taken seriously.

I have made a breakthrough about forgiving. Forgiving those who have diminished my worth is to give me peace of mind, but does not mean access restoration. I will do no harm and be cordial to those offenders at a distance. I don't think I can make myself to 'love' them at this point. These days it will take a lot for me to say 'love'. At most, I will say 'like'. Now I am straying off the topic.