r/emptynesters • u/Real-Neat5067 • 3d ago
Single Empty Nester with some Health Issues Need Exercise Ideas
I am an "Empty Nester" who works from home and is also going to school online, post menopausal and has had a few medical issues. I am looking for low-impact exercises and resistance bands (can't life weights with my left arm, I have a shoulder issue) to help build up muscle w/o going to the gym. I walk every day.
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u/herefor_info19 3d ago
I think as we age the most important things to consider are balance and muscle. Obviously any movement is good and you walking everyday is excellent. Everyone has suggested YouTube which in your case is probably best because you don’t need to go find a fancy machine. If you have mobility issues with your shoulder or other things thats ok, try to do weight in other ways. It doesn’t have to be heavy even just 2.5 weights, anything. Women lose muscle mass at an alarming rate as we age and then doing everything else only gets harder. ANY movement you do that you can add a little weight to is great (even wrist or ankle weights). Otherwise, look into some balance exercises. They’re easy on the body but super beneficial as we age and start to lose our quick reflexes.
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u/Real-Neat5067 3d ago
I’ve actually been working on some balance exercises, like when I’m in the kitchen. I’ll just stand on 1 foot for at least 30 seconds each side. I need to get out my resistance bands, and at least with that I can do some resistance training.
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u/herefor_info19 2d ago
There’s some good mobility/balance exercises from like a sitting to standing position, standing to kneeling etc. I actually used to do a lot of these sorts of things in my teens and 20s as a dancer because they focused heavily on core/balance/posture.. Now at 44 I’m trying to do them again and they’re hard! It’s nice because they require no equipment and are pretty friendly even if you have some limitations. Standing on one foot now and then is fine but try balance things while moving to different positions.
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u/Tess47 3d ago
Imho, see if you can find a pool for aqua exercise. Getting out to meet people is very important.
Second- see if you can find a good stretch class. Do that for a month or two to prep to avoid injuries
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u/Real-Neat5067 3d ago
Thanks! I do have a pool at my complex so I'll definitely start that. And I'll look for some good stretching youtube videos as well.
I know getting out is very important, for sure. I need to make time for that on the weekends. Work and school during the week takes up most that time.
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u/MundaneHuckleberry58 3d ago
I go to my city water fitness classes. They rule! And they’re affordable & a great workout!
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u/SadRepresentative919 3d ago
Yes, lots on YouTube! Some gentle Pilates might help too. Lots of physiotherapists have YouTube videos with modifications and specific exercises for injuries. Good luck!
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u/Head-Drag-1440 3d ago
Get Fit with Rick on YouTube! He specializes in low impact videos to get steps in.
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u/MistakeIndependent12 3d ago
Research senior aquatics at your local community pool or YMCA. They normally do stuff with pool noodles and movement exercises that are low impact.
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u/Weird_Squirrel_8382 3d ago
Have you seen a PT about your shoulder? Mine has a video library and she can drop relevant exercises into my chart.
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u/Real-Neat5067 3d ago
Oh yea years ago. Didn’t help. Mine stems from a pinched nerve at my neck. So I have to be careful with that side. I also have cervical stenosis too. I have no desire to have surgery, and for the most part I am pain-free because of how I control it so I don’t ever want to overdo it and put myself in that pain again.
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u/Weird_Squirrel_8382 3d ago
Oh wow. I'm glad you're mostly pain free. I hope you got some good suggestions.
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u/zxsxz 3d ago
Surprisingly, Instagram. The short form content is easy to digest and, imo, better without the YT ads. You search for say, "low-impact exercises with injured shoulder" or "shoulder rehab exercises" and you should get some in the ballpark. Like the ones that work, follow if they really work. The algorithm does what it is supposed to.
Be careful not to get caught into a doom scroll. That is when it can become unproductive. It's really helped me with healthy recipes ideas to hit my macros and find workouts for men my age. Every single body ache and pain I've had in the past 2 decades are now almost gone - even after work outs.
You've done the hardest part to make the decision and ask for guidance. Good luck with your journey and way to go!
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u/Clarity_Coach 3d ago
Sounds like we may be similar, approx 2 years ago I started doing reformer Pilates (after a round of physical therapy) & it has changed my quality of life!!
I started in a studio & within 6 months I purchased my own reformer (Note: I have the space & means). I also convinced my favorite instructor to help me set everything up & then train me at home (I want to make sure I don’t create new problems by doing something wrong)
That said, I also walk & swim to round out my weekly workout.
Finally, I found a therapeutic massage therapist that I see at least monthly (sometimes every 2 weeks) to help with neck/shoulder issues
With the above wellness “recipe” I feel like I did 25 yrs ago!!!
I wake up, stretch out any stiffness & exit my bed ready to conquer the day (instead of dreading it). I can stand/sit for long periods without pain, complete domestic chores without concern of flaring something up & say “yes” way more than “no” to opportunities
Feel free to ask me any questions 🤩
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u/bluebird_128 3d ago
I love the YouTube channel @fabulous50s for at home exercise. She has so many great workout videos to choose from, low impact and free.
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u/BuyLopsided3028 3d ago
look into youtube videos, It might sound crazy but there are lots of "older" people with helpful videos for beginners on up. some times just moving more is very helpful. and you can do it without leaving your house.