Q: I truly dislike exercise and rarely do it as a result. It’s hard to get motivated and no matter what I do or tell myself there appears to be no way around that. However, I’m in my sixties and aware of the dangers of sarcopenia and ensuing frailty as I get older. While I do get adequate protein daily and my diet is pretty good, exercise is where I fall short. Do you have any advice?
A: I appreciate your candor and willingness to express your concerns as they are legitimate. You realize the risk of a sedentary lifestyle for sarcopenia and now that you’re ‘at that age’ you are indeed contemplating change. Bravo!
For some of us, we don’t want to think, plan, or schedule time for exercise, let alone get a gym membership.
Here’s what I propose you do. It doesn’t require planning, a pair of sneakers, or a gym outfit. No expenditure necessary on any exercise equipment either.
Three days a week, when you get up in the morning, do the following three exercises to cover all large muscle groups for strength:
The first is pushups. Do these to fatigue and then rest for a minute or until you catch your breath. If you don’t have the upper body strength yet, start with modified pushups—on your knees instead of your toes. As you develop your strength, you’ll be able to graduate to proper pushups.
Next, do squats. Yes, these are deep knee bends. Do these to fatigue, too. When your legs are burning or you’re out of breath (whichever comes first), stop. Rest for a minute or two.
Then, get back on the floor and do a plank. First, in the top of a push up position, then on your forearms making sure your upper arms are perpendicular to the floor and your torso is straight—not sagging. Work up to holding this position for thirty seconds then rest. Do it a second and third time.
You’re done. Do this Monday, Wednesday, and Friday mornings (or Tuesday, Thursday, Saturday depending on your schedule). Don’t think about it or negotiate yourself out of it. You don’t need footwear, or even any clothes—you can do this in your birthday suit! No excuses. You can spare several minutes three mornings a week to keep yourself strong.
To your health!
Leyla Muedin, MS, RD, CDN
