What’s Your Exercise Routine?

[CharlieH]

 

 

As we age, many of us begin to place a new importance on eating right and staying active. Perhaps it’s a shame that we didn’t start sooner—making fitness a lifelong habit rather than trying to introduce it later when we feel its necessity more acutely. But now that we’ve recognized its value, the key question is: what does your daily exercise routine look like?

 

Are you someone who squeezes in five minutes of movement here and there? Do you make it a priority to walk a certain number of steps each day? Or maybe you follow a structured weekly routine, ensuring that different muscle groups get attention while balancing cardio and strength training.

Some people find success in keeping it simple, with daily walks, yoga, or light stretching. Others commit to weight training, cycling, swimming, or even joining fitness classes for motivation and variety. The important thing is consistency—finding an approach that fits into your lifestyle and keeps you moving without feeling like a chore.

 

What works for you? Have you discovered a routine that keeps you feeling strong, energized, and mobile? Perhaps you’ve adapted your exercise over time to accommodate changes in mobility, fitness goals, or even personal preference.

The bottom line: movement matters. Whether it’s a short session or a dedicated workout plan, every bit of exercise contributes to overall well-being.

 

So, what’s your approach to staying active? Let’s share and inspire each other!

[Imd8ta]

Not so much for the cardio, but my running from the bed to the loo twice a night seems enough for me.

[flyingtlger]

I do curls throughout the day....a 6 pack of my favorite beer; Breakfast, lunch and dinner!

[CharlieH]

I'm fortunate to have a home gym as I live in the sticks. I generally do around 45 minutes 3 times a week with various dumbell exercises. I also like to do a 5km walk on Sundays around the lakes of the local park. Now the weather has hit 40deg probaly reintroduce swimming 800m twice a week.

 

I wish I'd paid more attention to this when I was younger as I didnt realise how enjoyable it is and how good you feel afterwards.It improves sleep and many other aspects of life.

[quake]

Work out at home.

40-50 minutes a day.

Cross trainer and dumbbells 450 reps over the two arms.

Curls, hammers, over head pushes.

[NickyLouie]

Lots of cardio and bodyweight exercises

[Kinnock]

Surskating ..... lower impact than running (assuming no falls) and good for flexibility and balance.  I'm in my 60's so no fancy tricks, just nice long rides 😀

 

It became popular in Thailand during COVID,  but now it's only me in the parks.  

[Moonlover]

I've long had an interest in the oriental approach to health and fitness, ever since living in Singapore in my younger days. Long story short, I now practice Qigong, a branch of Traditional Chinese Medicine. A system that encompasses physical exercise, breath work and meditation, all in one very enjoyable session. I practice this twice a day, morning and evening for half an hour each session.

 

I also walk for at least one hour everyday in the countryside surrounding our village. In addition I'll throw in some bodyweight exercises such as inclined push-ups and planks.

 

I'm 79 now, still fit and healthy and I do not need to take any meds. In fact I eschew meds altogether.

[Lacessit]

2X6 minutes on an exercise bicycle. One YouTube exercise video of 10 minutes in the morning, after some stretching exercises. Another before dinner, 18 minutes with light weights. Every day. Swim when it is hot.

 

Nine holes of golf 3 times a week.

 

Blood pressure normal. BMI normal. Resting pulse 55-60 bpm.

 

I am 81 yo.

 

 

[Photoguy21]

Gum 5 days a week for 1 hour each spread between cardio and strength training plus a lot of walking. I am mid 70's

[pomchop]

swim 45 mins twice a day most every day....

[NickyLouie]

  On 3/13/2025 at 6:55 AM, Lacessit said:

 

 

Nine holes of golf 3 times a week.

 

 

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what is your handicap ?

[Andycoops]

Virtually every morning I do a walk, minimum is 3.5 upto 5km depending on the route.

Usually only severe rain prevents my dawn patrol.

[nutosf]

78-years old. Walk 5k 3 days, take day off, then repeat. 

[b17]

Age 67. Daily five km walk near rice fields around sunset...lifting weights and barbells every second day, cycling three times a week, 25km each time. Plus, now that its hot, 45 minutes of swimming early in the morning. Despite doing all this for years, I still need to drop at least 10 kgs. Doh! 

[BoganInParasite]

Wake up, think about exercising. Decide you did enough in your 40/50s to get to current age and don't see any benefit of trying to extend too far out if it involves effort. Forget about it, repeat tomorrow and so on.

[dinsdale]

Weights and walking. Weights: Carrying a carton of beer. Walking: Walking to the fridge to get aforementioned beer.

[klauskunkel]

05:30 start fast walking 5-6km, with 30 min stretching and calisthenics at my local playground.

18:00 same routine as above.

IFS meal window of 5 hours between 10:00-15:00

[Presnock]

In HS I played American football - had played sandlot sports my entire life but this change required daily exercise including many long runs.  I found the runner's high and loved it!  Spent 4 year in the military and was required to pass a physical training exercise every year which enabled me to continue running!  I continued that running, even running in Madrid's very first marathon - finished it but body advised me that 40+ kilometers is not worth it for me.  Therefore I continued running a lot of half marathons and shorter races in many different countries.  I never was even close to world running stats but still able to enjoy the runners' high.  I continued until age 65, realized that since I don't like running inside on a treadmill, that with roads and sidewalks only available, that my knees might give out at some point so switched to walking daily.  At first I did 15-20kilometers a day, at first even lost some weight and eventually dropped down to 6 kilometers a day which I continue daily now - but do it inside due to pollution and thunderstorms so do 1 hour+ of aerobic walking exercises with distance equal to 6+ kilos and 7-7500 steps depending on the various exercises.  In addition, for 40+ years I have lifted weights - but in my latter years I changed from heavy weights to light weight with more repititions after seeing the British TV show "trust me, I'm a doctor" in which they did a study showing equal strength and muscle growth with both heavy and light weights with more repititions.  It works for me and I still do this several times weekly at my house.  In addition, on the days that I do not lift weights, I do core exercises which I have changed many times over the years spending between 50-60 minutes each day that I do these exercises. 

My weight has only changed about a year ago after reading the two books by Dr. Li about healthy  and beneficial eating to beat diseases.  I lost a total of 8 kilos, and all the excess fat that I had especially around my waist,  I also altered my eating habit to eat 6 AM to 11 AM and then fast until the next day.  Luckily, in Thailand there are almost too many choices of fruits, nuts, seeds, as well as healthy vegtables available yearround!  I gave up my favorite chocolate icecream even.  I never feel hungry, always ready for exercise and never snack.  I drink green tea, coffee and water only.  

At 78, I feel great, have no health problems yet of any nature other than a tad arthritis in my hands but which the diet cuts most inflamation so very little pain if any,  Life looks great att and plan for a longer life here in Paradise still!  Best of health to all the readers whether one takes care of themselves or not - definitely a personal choice.

[Presnock]

  On 3/13/2025 at 3:13 AM, Imd8ta said:

Not so much for the cardio, but my running from the bed to the loo twice a night seems enough for me.

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if you have o run to the lo every night, recommend a dr check - eat a diet rich in "red" fruits and tomatoes (cooked/paste) for Lycopene which is reportedly healthy for the prostate - research from Dr.William Li in two books about diet to beat disease and heal your body.

[Robert_Smith]

Sexual Intercourse 3 times a day - Maybe a 4th with Mrs. Smith if she's lucky!

 

Keeps the blood flowing.

 

regards,

bob.

[bkk6060]

Yes, the gym and walking.  But, my best workout for a good sweat is 30 to 40 minutes of boom boom to exhaustion.  A really fun way to stay in shape.

[Lacessit]

  On 3/13/2025 at 11:01 AM, NickyLouie said:

 

what is your handicap ?

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Don't have one now. I don't play in competitions anymore.

 

If i can make 5 or 6 pars in nine holes, it's a good day. Less than 4, it's not.

 

I play off the reds, my best drive is only 180 yards. However, I don't remember the last time I missed a fairway.

 

I have been playing golf for nearly 70 years.

[Gandtee]

Hop out of bed twice a night. Run to the toilet. Skip breakfast. Try to pull myself together. Press my wife for a belated breakfast. Bend over backwards to agree to everything she says.😉

[Walker88]

2 hours in the gym, 6 days a week. Free weights, machines, sled push/pull, run stairs....everything I used to do as a multi-sport player in university, football to basketball to 100/200 meter and high jump.

 

It's not easy and takes time, but the rewards are many. Never overweight, never sick, and have the same definition I had as a university student. Nobody can stop aging---not even Bryan Johnson---but it can be slowed.

 

Far too many people give up on fitness way too young, they get obese, develop aches and pains, and endure a miserable last decade or two. It need not be that way. Unless you're of a faith believing in reincarnation, you only get one body. Best not to abuse it or let it go fallow.

 

Oh...and not only does your testosterone level remain high, you maintain both an interest in sex and have the ability to perform absent any pharmaceuticals. There's a tag line in a silly supplement commercial in the US with Doug Flutie that goes, "And she'll like it, too."

[statman78]

Walk 7km every morning outside but use a treadmill if it is raining.  I then use some light weights followed by some sit ups.  To cool down a bit I swim for 15 minutes.  Now that I’m approaching 70 my walking pace has slowed and the weights are a little lighter.

[poyai111]

Age 80 Australian and swim like a rock! Alternate daily between strength and cardio using lots of variation.

Strength : day 1 10 pull ups 10 sets of 5 pull ups at 2 minute intervals

                     day 2  weights with dumbells 5x12 squats 28 lb 5x8 bench press 28 lb 5x8 foward curls  15 lb            

                                                                              5x8 butterflies 15 lb 5x8 reverse curls 15 lb 5x8 bench flyovers 15lb

                                                                               5x8 bench butterflies 15lb

                     day3 cardio hiit exercise bike 20 minutes alternate 1 minute cadence 85 2 minutes at 125

                      day 4 rest

Fit and healthy no smoking a little alcohol 5 boom booms a month

[kingstonkid]

DDP YOGA 20 MINUTES A DAY

[Peterphuket]

Yes, I walk around my house every morning for 40 minutes equals 5 km, instead of cycling which I used to do.

[Peterphuket]

  On 3/14/2025 at 2:04 AM, Gandtee said:

Hop out of bed twice a night. Run to the toilet. Skip breakfast. Try to pull myself together. Press my wife for a belated breakfast. Bend over backwards to agree to everything she says.😉

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Doesn't that make you very tired?