Anti-aging has become a really hot topic the last decade and everyone (especially us baby boomers) is trying to figure out how to age better than previous generations have. We want to look, act, and feel young, don’t we? I sure do!
This is one of those subjects that is near and dear to my heart and since I have had questions and suggestions over the years about sharing my fitness routine with all of you, I am finally going to do that. Since working out has been a big part of my lifestyle over the years, I’ll start at the beginning. When I turned 25, I decided that since I was young and my body was as good as it was going to be naturally, I knew that I needed to take care of it, so I made it a point to join a gym and started working out. That began my fitness journey, which I’ve never stopped to this day. So, just for the record, I have been working out for over 30 years, so a big part of my anti-aging secret is just that. Time and commitment to working out will take you very far over the years. I’m comfortable hanging out in gyms and they are familiar to me.
Now, in case you think that I think I’m all that, I don’t have a perfect body, far from it. I’ve never been happy with everything about the way I look (you either, huh?). I’ll tell you what I don’t like since we’re talking: All the women in my family have bird legs, thanks to my dad’s side of the family. If we all lined up next to my dad, you would see where we got our legs from. I also have cellulite and a tendency towards saddle bags, thanks to the ample child-bearing hips from my mom’s side of the family. Oh, and buxom, I am not. My sister got mine and hers too, so these are the things I would have changed, given the choice. But, overall it could be worse!
I think we all have things we’d love to change, but, for the most part, I’m good with how I look and how God made me. 
Good thing, we can’t change the basics, can we? I do think there is a lot we can do though to stay in shape and age gracefully. That’s always been my goal, to age gracefully. I will also tell you that I’ve never had a weight problem (don’t hate me!). I know so many women do and I totally feel for you. I have friends who have struggled with their weight their entire life and I can’t imagine how hard that must be. I was blessed with good genes, but I do think that working out for many years has contributed to my high metabolism. I am 5’8” tall and the most I’ve ever weighed is 140. Right now, I’m right at 125, which is the lowest I need to be. I usually stay around 130. I know how fortunate I am, believe me. I thank God for good genes from my parents, since weight problems are not something I’ve had to deal with in life.
Getting older is not easy, as we all know. Things start sagging and drooping and you look in the mirror and say, who is this person and where did she come from? The lines and wrinkles are there, the jawline gets slacker (ouch that’s hard to watch!). Hate how aging affects my face and body, but what are you gonna do? We all have to deal with it.
At 56, I feel pretty good about myself and I know the 50’s are to someone 70, like a late 30’s person is to me. We look back 10 to 20 years and see how young that age was, even though we didn’t think so at the time. Age is a relative thing. We all have to make that leap to the next decade and it’s not exactly a fun process. I dread those birthdays ending in 0, because I know I’ve just reach another big milestone. But, as “they” say, it’s better than the alternative.
So, how do we stay in shape as we get older?
There are so many ideas out there, but I’m going to share what I’ve done over the years with you and maybe it will give some of you the inspiration to just get up and get moving. I totally believe that moving and staying active is the key to aging gracefully. If you don’t move, you’ll lose momentum and burning calories and staying active is the biggest age fighter there is. Sit all day and you’ll feel sluggish and tired. Get up and move and you’ll have more energy. At least it has worked that way for me. And the more I work out, the more I want to keep working out. It works, people, it just does! Just look at my parents. They are a great testimony to not sitting down and totally staying active after retirement. They are so much better for it at their age now and that’s a huge part of why they are in such good shape. They’ve never been to the gym in their life, but just staying active will do the same thing.
One of the best things I do is walking outside. It’s fun, gets you outdoors and you can do it with a friend.
One of my best friends, Vicki, and I walk fairly often at a local park nearby. It’s a great way to get outside, catch up on what is going on in each others lives and it’s almost like a therapy session. Win-win all around!
This is a great little park in Kennesaw with a one mile walking track that goes through the woods. We usually do 3 miles and it takes about an hour, walking and talking. I also have Kennesaw Mountain National Battlefield park really close to my house and I love going over there and walking and hiking up the mountain. I’ve been going there for years and it’s a great place to hang out and get exercise. We are very fortunate in this area to have some wonderful parks to enjoy.
As I mentioned, I’ve been a gym member since I was 25 and have only taken off a year or 2 from a gym in all that time. I didn’t join a gym right away when I came back home to Atlanta, but waited until I knew where I’d live before committing, but once I had my house, I found a gym not too far away. Gyms are great for having all the resources you need to stay in shape: Weight machines, free weights, and cardio equipment. I use them all and have my own little routine. I don’t lift heavy weights, but just concentrate on doing upper body and lower body exercises that keep me toned. Many women are intimidated by gyms and working out around men. It doesn’t bother me a bit, since I’ve been doing it for so long.
Lifting weights is one of the best ways to change your body that I think every woman needs to consider. It really tones up those muscles and I’ve been lifting weights for over 30 years too. You don’t have to lift heavy weights at all! I really love free weights more for toning arms, that has been what I’ve used for the most part to get my arms in shape and keep them in shape. Let me just say, I’m a little bit of a snob when it comes to toned arms. I just have a thing for nice toned arms and have vowed to keep mine in shape. I can’t stand that flabby flapping in the breeze skin that hangs down under the arms and so that is one of those things that I have to do for myself. Arms are my thing, what can I say! I want to be able to keep wearing sleeveless clothing without wanting to hide my arms. Many women think if they work out with weights, they will get bulky muscles. Not true at all! It takes a ton of working out just to get toned. You will not get huge muscles!
Here’s a good breakdown of upper body exercises I found online, so take a look at these if you are interested in getting started. I don’t do all of these, but some of them. There are tons of websites online that you can look at for so many different weight training exercises.
Here are the main things I do for my upper body/arms and these are old school weight routines. I usually do 3 sets of 10 for each exercise:
Bicep curls (15 lb. free weights or 30 lb. barbell)
Tricep extensions (5 lb. weights) or 20 lb. bar for triceps (skull crushers)
Lateral raises (5 lb. weights) I do front and side moves on this
Chest Press (30 lb. bar)
Back extension (weight machine, about 50 lbs.)
Shoulder press (10 lb weights straight up and down)
Weight machines are also good for toning and I do several of these for legs. There are many to choose from so I’d suggest if you join a gym, get one of the trainers to show you how to properly use the machines. They all do great things for toning your body.
For legs I do several leg machines: Quad extension, hamstring, inner and outer thigh and I also do 2 sets of lunges across the gym and back to help tone the legs.
You don’t have to join a gym either, there are many things you can do at home to work muscles, like push-ups, sit-ups, squats, that just use your own body weight to tone, so don’t use the lack of a gym as an excuse NOT to work out.
There are so many ways to workout these days. My sister and brother-in-law do Crossfit, as do my niece and her hubby, which is a great workout routine that isn’t boring. It’s cross training exercises, with high intensity training and they don’t do typical weight lifting, although weights are used some. It’s more of an all over workout using all muscle groups and they change it up every day for something new. Lots of situps and pushups, burpees, and sprints, pull-ups, and so many things that keep them fit. I’ve been to Crossfit a few times and it’s fun and hard, but more expensive than I want to pay, so I just stick to my traditional gym routine.
It doesn’t matter what all you do, it’s just a matter of doing something…get moving!
Get up and move and burn those calories. Diet is important too. I really try to eat healthy for the most part and many days I do. My sweet tooth gets me in trouble and I can’t pass up sweet treats, so I usually don’t keep a lot at my house to tempt me. I get plenty when I go to my parents to eat, they have the sweets around all the time.
My routine is usually getting to the gym about 3 times a week. I do my weights and try to do about 20 minutes of cardio, which isn’t a lot, but I am not trying to lose weight, so that seems to be enough for me. I hear new things all the time about how much cardio to do and how many days a week to workout. I think everyone has to find their own comfort zone with a workout routine, so find your sweet spot and stick with it. I try to do something 3 to 4 days a week. I walk outside too when I can and get to the gym about 3 times for weights. There are also high energy DVD’s that many of my friends do, like the 30 day Shred. I have never tried it, but it would probably kick my butt.
Not to mention, renovating a house will burn some calories! That kicked my butt last summer, so this summer is a little easier.
I’m probably most proud of my arms and I sort of enjoy showing them off in sleeveless clothes. I’ve worked 30 years for these guns and I’m happy to have them! I have found too that even when I wasn’t hitting the weights for a year or so that my muscles kept their memory and came right back when I got back to working them out again.
I really hope this helps motivate some of you to get out there and exercise. It really is another of my passions and I can’t imagine not doing anything. No, I don’t always feel like going to the gym or walking, but most of the time I just do it anyway and I always feel better for it. Having a fit body is worth working for and I’m so thankful to be able to get up and move and stay in shape. I hope to hit 60 gracefully in a few years and not miss a beat. Sure, I don’t have as much energy as I did when I was 35 or 40, but I just keep going with the energy I do have. That’s a lifetime goal of mine, to keep on aging gracefully.
And I want to tell you that it’s never too late to get started! Even if you’ve never worked out in your life, don’t let that stop you. Get up and do something!!
How about you? Are you trying to stay in shape and do you have a regular exercise routine? Tell me about it in the comments! I’d love to keep this conversation going and hopefully do more posts on Health and Fitness, since that is something that we all have an interest in.
Remodeling a house is one thing, but I want to keep on remodeling myself too!
You look fabulous lady! I can’t wait to see those toned arms tomorrow! Hope you will be showing them off! xoxo
Rhoda- you are amazing! I love hiking with a girlfriend, the smell of the redwood forest, and the chatting:)
I’ll have to check out your buff arms tomorrow night!
Jessica
Rhoda- Congrats and thanks! You look amazing (after all you have been through) so thats the congrats part. You are an inspiration to all of us 50’s gals. I am a thyroid cancer patient and have been battling this bitch for over 11 years. My latest Endocrinologist told me that it would be impossible for me to lose any weight because of my condition and age! Well nothing motivates me more than some “official” telling me I can’t do something, fast forward 5 months and I lost 15 lbs, overall about 20 inches, went from a size 16 pants to a size 10! How? by walking briskly for 45 to 60 minutes 5 days a week, eating with portion control, dropping sugary drinks, drinking water and prayer! have started a new treatment and I feel tried but I still have the energy to do my walks (slower paced) and with your motivation and suggestions i will continue to do so. so once more THANK YOU so VERY MUCH!!
Rhoda,
Congrats on being so dedicated to keeping yourself fit!
You do look great, and I agree-we all should life weights.
I have walking partners, gym work-out partners, and
yoga partners. We have to make it a part of our lives to
make sure it happens. It is always on my To-Do list.
And I love it when I can cross it off! Now I have another
secret that I have found since I stopped eating processed
foods-my skin looks so good after eating only protein, veggies,
and fruits. Adding more water to our food plan helps us to
aid our muscles when we work out! I am wanting to lose a
few more pounds but I still think I look better after putting
my body through a work out. I love your arm muscles-still working on those! If you can, please share what you eat, I
am just curious!
Rhoda, It is ironic that you had this post today as I have been thinking the last several days that I’m going to get back on the horse and get back in shape. I’m 50 and soon to be 51. I lifted weights and walked, some yoga for many years through my 20’s, 30’s and 40’s. My ex husband was a fitness guru and made sure I had work out routines going on. I guess I needed somebody to push me (Ok, I definitely do) I am very fortunate, as yourself, in not ever having a weight problem. I, however I am more conscious of what I put in my mouth than ever before. I put on some weight in the last 7 yrs, but I lost 14 lbs lately. I have weights, a weight bench, and a nice treadmill and rowing machine. Too bad I’ve had excuses to go along with all of this fine equipment 🙁 Thanks for the post that’s going to get my butt in the basement today. I need to have beautiful arms like Rhoda’s!
Rhoda, I loved the article and would also love to know how you schedule your days. Since beginning my blog 2 weeks ago, I find myself emerging from my office just in time to prepare dinner everyday. I know it will get easier with time, but how have you and others who have commented here, managed your time? I NEED to exercise as I found out recently that my A1C numbers are dangerously close to diabetes.
HI, Kim, it does get easier, the blogging thing, but I won’t lie, I spend a lot of time in front of the computer too. But, since this is my fulltime job, I have to get away and do real life and exercise is part of that every week. I usually do the gym Mon/Wed/Fri and go mid-morning, get it over with and have the rest of the day. I also walk when I can a couple of other days. The key is to just keep going even when you’re off schedule a week. Get back up and go again!
Thanks, Rhoda. You have inspired me. Exercise will have to go on my calendar just like other commitments. I’m going NOW….before I click to another article or start writing one myself!
I highly recommend a women only gym…not sure if you have them in the South, but here in CA there are many. It takes the pressure off to workout with out a bunch of sweaty men around…especially for the first time gym goers.
Rhoda, you are amazing in so many ways! I love how open you are with all your knowledge. I have to admit, I was snacking while I read this..Lol! You seem to really have it all together. I really appreciate all the information you share on blogging, decorating, and being healthy. I turned 50 this year!
I have a difficult time just typing the numbers 5-0! This really inspired me!! I better get moving… Life is definitely a precious gift. Thanks for all of your advice!!!!!
Inspiring home renovations. Inspiring life experiences. I love your hard work and common sense approach to life.
You should be proud of your arms they look great.
Hi Rhoda, All your hard work and dedication have paid off – you look great! Thanks for sharing with us.
you go girl! You are my new inspiration for awesome arms! I am 45 and started going to the gym 1 1/2 years ago after being at my highest weight ever and miserable. It took a good 8 mo but the weight came off and I feel great! I’m in better shape now than I was in my 20’s and wear the same size I did in high school, woo hoo! It’s not easy and there were many days I didn’t feel like working out, but I did anyway and was glad I did. I work out now about 3-4 days a week, cardio 30 min and weight training 30 min.I love walking outside also. I just signed up for yoga and can’t wait to start. Now I look forward to the gym. Putting on earphones and listening to my favorite music while I sweat is my “me” time. I also have a sweet tooth and would love to know any tips you have about healthy eating.
Rhoda, thanks so much for sharing this and for being an inspiration to so many women. You always look great but I never knew you worked out. Way to go!
This spring I joined the gym for the first time in over six years. It has been great to get back in a routine of exercising. My husband and I consider the cost of the gym membership as preventive medicine. We would rather pay to prevent health problems than have to spend money on a bunch of drugs. Its amazing how a simple workout can totally change your day and give you the energy to tackle everything else coming at you.
Rhoda, since moving to the south, I’ve become more aware of my upper arms. It was easier to hide them in Seattle! Now you’ve inspired me…you look fabulous! Thanks again, Cheryl Ann
Rhoda, we are the same age & I am embarrassed to say I feel older than my age. When I was in my 20’s I did Aerobics several times a week for several years. It was to ensure I wouldn’t keep the weight from my 1st pregnancy. The years that followed were a struggle with my weight despite running after 2 kids, taking care of a house, garden, etc. I managed to keep some control until I had to go back to work fulltime. A desk job is a killer! I still managed pretty well until about 5 yrs ago. Weight constantly fluctuated due to one of my medications. I have developed arthritis in both knees. I was out of work for 7 months, apparently tore my meniscus in my knee as well as the root behind the knee. I now have a job but have been waiting to get surgery. My ortho said I cannot use walking as a form of cardio, walking is going to be ok, but not like I used to do it. What I am looking for is something I can do at home that will not impact my knees. THe biggest portion of my weight is around my middle. Right now I just feel very discouraged. I used to be proud of who I was.
What a great post! I am one of those who has struggled with weight for many years. I’m in menopause, so my metabolism is really, really slow and losing weight is more difficult than ever. I joined a gym a few years ago and worked out regularly, but lost momentum and interest. In March 2013 I started working out with a group of women – bootcamp style, 5:30 am, outdoors, 3 mornings a week. It’s fantastic! Women only, all levels of fitness, all ages (at 57, I think I’m the oldest), no “drill sergeants” screaming at anyone. My goal is to be able to do 5 push ups in a plank position – I’m SO CLOSE! Thanks again for sharing about your fitness journey. You’re so right – it’s NEVER too late to get started! P.S. I want Michelle Obama arms…after those push ups. 🙂
Loved the cooking in your mom’s kitchen. Looked just like my moms. The food is also the same as I cook it compliments of mom. I know your mother is a sweetheart and not to mention your dad and all the wonderful things he has done for you. They are so precious to us. Thank you on the exercise info. I am 62 and just started going to a personal trainer who is kicking my butt however I see results. I am not that over weight just need to shape up so thanks for your very inspiring info. I love your blog and come here all the time to get in on the latest. Keep up your great blog and I will be visiting.
Jeanette
You look amazing, Rhoda! You’re such an inspiration. I know it’s something I need to start doing…but it doesn’t come easily. Thank you for sharing your routine!
What a great read! After 4 babies, I had a big weight loss a year and a half ago, and have worked my butt off since then to keep it that way! My goal is to “move” 6 days a week for 30-60 minutes, 2 at the gym, 2 from home, and 2 “grab bags” (one or the other). I’ve done so much cardio, that I’m trying to a bit more with weights to get more tone. Thanks for the inspiration!!! Thanks for everything from Haven, too!!!
I enjoy your blog very much and have just recently found it, maybe 4 to 6 months ago. Just wondering….what is Haven? Thanks
Hi, Anita, Haven is a DIY/Home blogging conference I helped start 4 years ago here in ATL, we’re proud that this is our 4th year. http://www.havenconference.com
You are right about all of your workout advice! I have been working out mostly at home, fairly regularly. I have back issues, and when it goes out, I can’t do much of anything until it heals. I have been slender most of my life. A few years ago I was diagnosed with Hashimoto’s disease, and my thyroid now is totally non functional. Of course I am on meds, but gained 20 extra pounds between thyroid and menopause. I am also gluten intolerant, and my diet is quite healthy. I am back to working out, but the weight has not budged. It is very discouraging, but I am not giving up! I know it could be a lot worse, (health wise and weight wise) and my husband tells me many women would love to look like me!!!(and I repeat that humbly, not boastfully) So I count my blessings and keep the faith!
Ahhhh, Julie, thanks for reading and letting me know your situation. No, we can’t give up, we just have to work with what we have. And I’m sure your hubby is right!