7 Ways to Reverse Muscle Loss with Age!
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 7 principles that will help you reverse loss of muscle mass with age.
The ageing process leads to a condition called "sarcopenia" which means slow and steady muscle loss. This leaves older people vulnerable to injuries and devastating falls. Luckily, there is a way to reverse this process! In this video, you'll learn how.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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Hi, I’m 74 and recently (4 months ago) had a huge stomach. It was embarrassing so I cut out sweets and went on a no (little) carbs diet and started to exercise. I now have a reasonably flat stomach, am growing biceps, triceps and chest muscles and feel great. The best thing I ever did was buy a set of resistance bands for less than £10 (Amazon). I changed my eating habits to 2 meals a day and am now on OMAD (one meal a day). I’m having steak today! Yippee! You’re never too old to start 😊💪.
Amen. Keep up the good work. Hope u can exercise and live up to or pass 100. I'm 57 and overweight gonna start today to workout. I'll be happy to make it to your age. Good luck
ColinG,you're awesome!You're inspiring me,thanks so much🙏
I bought resistance bands and it has helped so much, esp with my posture - I sit all day at a computer so using a band to stretch out my chest and contracting my upper back has improved my posture, decreasing my neck pain. I highly recommend them to anyone.
Yeah OK, one meal a day but you need 2 grams of protein per kg of lean body mass to maintain or grow muscle. That steak is not enough. A 270g scotch fillet steak would ha ve about 50g of protein.
Carb reduction is a key to improving your life and longevity…keep lifting weights also 😊
1. Resistance training 2. Compound exercise 3. Weight bearing exercise e.g. walking 4. Get enough protein 5. Hobby that requires exercise 6. Take the stairs 7. Address pain
Thanks friend, much appreciated.
thank you
Thank you!
I am 59 and I’ve been doing all of the above seven items for years. I’m at a high intermediate level for my age with weight lifting. Aiming for advanced status.
Bless you
I'm 73 year old stroke survivor and have started walking up the stairs to the 5th floor instead of taking the lift. Yesterday we walked around the park, it was a glorious day.
@mmscorrell, I’m doing the same thing, and also bought myself a used exercise bike for cardio every morning before walking up and down 10 flights of stairs. I also do a little qi gong and some slow, gentle Feldenkrais lessons and my body has never, ever felt so supple! I’m 72, eat sensibly, and have never felt so good.
So what are you Doing for Your UPPER BODY EXERCISES ?
@@denise2169lol😊
Am 70 squatting, push up, reverse lunge, walking lunge, daily, beside my daily one hour walking and 40 minutes swimming,4 times a week. I keep 10% body fat, no body pain of any kind, and no prescriptions. The video is valuable to educate seniors to live well. Thank you.
Take care , you can drop dead any minute now
Super!✌️👍💪
Wow, do you feel like you won a cookie? Jeeze...
Not exactly what he recommends. One thing. Nobody who is serious about putting on muscle should work any muscle group everyday, especially when you get older. At 70, I lift weights 3 days a week, but each time a DIFFERENT MUSCLE GROUP. On top of that, I run 3 days a week. Point two. Since I increased my protein intake, (SOMETHING HE DOES RECOMMEND for older weight lifters.) I've gotten CONSIDERABLY stronger. Which means something given the fact the that I've been on the same 6 day regimen most of my adult life. Resistance exercises and more protein. The older you get, the less efficient your body gets at synthesizing protein.
Congratulations. Keep up the good work. Do as much as you can as long as you can.
At 69 I started adding walking backwards into my daily steps. Now at 71 it has changed my mobility and removed morning stiffness. Fixed posture. Lost weight. I can even run backwards. May be the best compound exercise there is.
at least you know where you've come from
😁
Maybe a silly question, but with a complete acl tear can I walk backwards for therapy stability and strengthing?
Have you run into something while running backwards.
Please share how to start this backwards walking? A few steps at a time with some support? Afraid I’d fall down… TIA
To everyone reading this, I sincerely pray for that whatever is causing you pain or stress will pass. May your negative thoughts, excessive worries and doubts disappear, replaced by clarity and understanding. May your life be filled with peace, tranquility and love
Thank you so much. Be blessed too
Amen
I am 69 and was pretty active (country walks, gardening etc but not gym stuff). Then this summer I was in hospital for 5 weeks with pancreatitis. When I got home I was still very tired and spent the majority of the next 2 weeks in bed and also eating hardly anything due to the condition. I am horrified at the loss of muscle tone and mass in that short time so am doing regular exercises twice a day for the first time ever in my life. Also taking longer and longer walks each day. I hope these will get me back to something like my old self.
I am 72 years old. Your video scared me so badly I have already done 50 push ups, 30 squats, and run up and down the stairs 5 times after which my HR was only 94 bpm. I had thought I had other problems, but losing muscle mass is probably the cause of many of them. Thank you.
Well if you can do that much….you’ve probably still got a good amount of muscle!
@@sarasmile6071 1 see
You're kidding. 50 push ups?
Bla bla bla 😅
Hard to believe this - must be a phenomenon - maybe do your own videos and show off!!
Coronavirus lockdown destroyed my physical and emotional selves. Now rebuilding both.
It also affected me a lot. How is it going now?
Really? I didn't miss out on exercise at all, I don't belong to a gym or rely on others for exercise so lockdown was great for me, it was nice and quiet for a change in the neighbourhood, I still walked the dogs and carried on exercising at home as I normally do. My sons were at home not working so I had plenty to keep me active. We turned the front garden into an allotment and grew lots of veg. I loved lockdown.
@@patsydf good for you I guess lol
😂 I got in great shape from the lockdown because I took my bike out and was riding it all over town. I could ride it harder and faster because there wasn’t anybody around. Then I took my dog to the big park and let her run and saw her big smile on her face and I’d walk through the whole park. Then everything opened up and I locked myself inside.
Not sure why the virus would have anything to do with staying in shape
Would love to see you do a series on what people can do once they've been diagnosed with osteopenia or osteoporosis
He already said to exercise. There's no free lunch. It takes work.
I am 84 year, and just getting tired. I think I need to strengthen my muscles, can’t walk far and back hurts. Any advice.
❤
84? Damn! My advice, enjoy the rest of your life! Outstanding! I’m not far behind you. Luckily for me, eating & sleeping well seems to be the best routine. The rest requires discipline (physical exercise). For most, if they haven’t mastered the 1st two, the 3rd is impossible. You’ve come to the right place though! Good luck!
I'll keep this brief as possible, but I'm an exercise physiologist who ran a corporate fitness center for 39 years- I know and have seen what works, and by personal experience, what doesn't. When I retired 4 years ago I benched 315 and could get off the couch and squat 425. I'd paid close attention to what the 75-80-year-olds were doing at the gym, and it was the big lifts- squat, deadlift, bench press- compound movements that use heavy weights. When I retired at 65 I had been racing bicycles since 1977, and had been teaching yoga and HIIT classes for 10 years. I thought I could exercise at home and keep my muscle mass and fitness with some light dumbbells. NO- in 4 years my muscle mass fled my body and I got weak as a kitten- couldn't keep up with the guys may age on even the short exercise rides. So I joined a gym and started back lifting- I can barely bench 135, but glad to be back at it and "feeling stronger every day" In short: heavy weighted, compound movements, along with flexibility and balance work(yoga), and cardiovascular exercise 3x a week(for an hour or so)
Dan, I totally agree with you. I thought and others telling me I am fit, slender figure. I added HIIT, yoga, tai chi, back stroke swim 15 mins. Walking 5-7 miles per day. Weight lifting scares me, but absolutely necessary. Thank you.
Have to workout - weight bearing exercise - four days per week. Supersets, periodization works best for most people. Good diet. Slip cardio in their - bike and incline treadmill works best as you age. This is what I have found. Stay active. I also hit the sauna at least four days per week - 20 to 30 minutes followed by a cold shower. Can't stop aging but can certainly slow it down.
@@erdelegy Get it repaired. Shouldice in Toronto - nest in the world.
@@erdelegy I have the mesh. Was repaired about 25 years ago. Almost impossible to damage. If you are just working out, no way you will damage that mesh repair.
@@erdelegy Lots of people say weights aren’t necessary and you can just use your own body weight. T-Tapp is big on using your own body weight. Older people swear by those exercises. Best of luck to you!
I’m 59 and as active as I was in my 30s. I resistance train an average of three days a week, I also run, cycle and walk to improve and maintain cardiovascular fitness. When I was a teenager my parents were very critical of my hard training. They viewed training as being of lesser value than more intellectual pursuits and certainly didn’t believe in doing things the required the level of effort and exertion that I enjoyed. My dad died of a sudden cardiac event at age 51 and my mom ended up immobile and wheel chair bound in her last 7-10 years. I have already outlived my father and pray that I’ll be able to maintain my love of fitness and ability to train for my entire life. I believe it will keep me out of a wheel chair and long term care. The human body evolved to move… I also raised a family and earned a doctorate. Strength and fitness will always be my first love!
Hear me out brother, i work in long term senior care and i seen alot and i say your on track with the truth. If you rest you rust.
I love this!! And as long as you keep your mind sharp, you’ll stay independent! ❤
👏👏
Right with you...64 n still full on into Surfing!!!!
71 have been walking 3 to 5 times a week, do some gardening for 10 years. Your advice is so good, I'll add this as my routine as I'm under weight & muscles loss. I've have this sciatica pain for a couple of years, have tried a few doctors, physios & chiropractor & followed various stretches & exercise for it. The pain still comes & go. Pls recommend sth. Thank you for this video. I'm from Malaysia.
Can't tell you how important this video was to me. A huge wake up call. The cycle you mentioned is so true. I have been caught in this loop for years now. At 72 I have no time to waste. Thank you again young man! You are brilliant and much appreciated!❤
Hi there, I am 90 and I feel the loss of muscle strength in all I do. I think your advice is sound and I hope to bear the advice you give in my daily routine. Thanks
Sound ?! Guy working for peanuts , instead of going to Hollywood and making millions . Sound ? Either you know how something works or you don't . There's no guesswork
Are you on medications, Sir?
@@TNT-km2eg is that how you talk to someone who is 90 year's old, shame on you. If you can't say something nice, don't say anything at all.
TNT, “sound” advice does NOT mean guess. It means objectively justified advice or information. (I Suggest you become familiar with 3d grade vocabulary/grammar before critiquing others’ comments.)
Your comment was excellent. Read what all of us said to that creep who criticized you. Congrats on living to 90 years! Make it to at least 105 years. Then shoot for 120. 😉
Many years ago I took tap dancing lessons with Tony Wing in San Francisco. Tony was mixed Chinese-Filipino-Spanish and had performed in the "Forbidden City" Chinese nightclub. As a soldier, while on guard duty he would practice those precision clicking steps -- but in the heavy boots. He also taught ballroom dancing and would tell how many of the very hard-working Chinese immigrant community would in their "golden years" love dressing up and going out dancing to happy music in a sparkly, glamorous setting. It was so different from dry cleaning, sewing, gutting fish, janitor work, and keeping books! It put them in a world they'd seen only in film -- and required no English!
Dancing has many benefits for especially older people as well as the exercise one. Doesn't matter what type of dance
I have almost no muscles left whatsoever after being deathly ill January 2018, and again, 2022. I couldn’t get out of bed for the two years. Exhausted all the time!
I'm 63, and I KNOW the last 3 years of sitting and working at home has turned my muscled into mush. I'm now finding myself with knee problems and lots of problems doing simple things like going to the restroom! I'm also now VERY aware of potential falls! I know my balance is not what it once was. Thank you for this info!
Using trekking poles to do your daily walk would give you the confidence to stick to your routine. Walking in outdoors while getting some fresh air is the best form of exercise. Wishing you well
Get a prescription for physical therapy from your doctor, I just started this week for my knee 👍👍👍
You just described me except I am 74. Need to make changes now.
Thank you so much for this easy to understand information. I am now 77 and because of my COPD I avoid stairs and have let go of walking this past year. While I was watching the video, I started doing resistance exercices! I know I have lost muscle mass as I can see the flesh hanging on my arms! And my legs get stiff. I am going to work hard now and walk every day and use the stairs....I can always stop to catch my breathe, wait and then continue. I just didn't know all this was happening until I watched your video so once again, thank you so very much! Laara in Canada
Almost 60, and I recently bought a rowing machine. Easier for me than walking (I'll work my way up to walking). I can only do about five minutes, but that's five minutes more than I would've got.
I’m 67 and still working. I put in long hours during the day and tend to be very sedentary. To combat this, I have a simple resistance band I put around my ankles first thing in the morning. I do leg lifts while brushing my teeth, march in place while washing dishes, and do wide-legged “monster walking” or a minute of quick paced high(-ish) knee lifts when going from one room to the next. (My husband laughs because he thinks I look like a duck.) I also have bar bells and long resistance bands for my arms next to my desk. I’ll use them when on conference calls or need to take a quick break from keyboarding. It’s not the ultimate exercise but I’ve definitely noticed a difference in my strength.
Tip - You should include balance exercises for older people. Example: Standing on one foot, waking heel to toe, and walking backward. Older people tend to start to stoop. Looking at their feet while walking (total out of balance).
Yes!!
Stoop meaning?
@@badrireza2125 bent back when walking
@@sharongraham3909 forward
Good lord, it sounds hopeless at 75 and after years of just sitting during the global health crisis. Good news is I’ve been doing a ‘gentle’ total body exercise program 5 days/week for 3 months now. Balance is now improved to the point of comfortably walking again without fear of falling on uneven terrain. I can now do 6 sit to stand at a time. Challenge now is learning how to keep gaining muscle to GET to the point of doing a squat unassisted. Can’t figure out a progression from being unable to complete a squat or an overhead lift to being able to complete one. Do half squats? Partial lifts? Which part? Counting on you, Will, to teach us how to get there! Bless you for all these good lessons.
Have just retired and purchased a retirement home WITH stairs. Received a lot of criticism regarding the choice but I’ve witnessed the effects of the ‘ranch’ style (one level homes with no stairs) on friends and family members and believe taking the stairs is an excellent way to work the large muscle groups of the lower body through out each day. Thank you for sharing your expertise.
Good for you. I have know of a cardiologist who built a two story home, just for that reason!
I'm 59 and I've been trying to regain my 'normal' activities. Your last tip nailed it! My gp has told me it takes longer to heal at my age, longer to lose weight, it just takes time, but I think I need to be more assertive that I don't want to be relegated to a sedentary life, afraid of tripping over curbs. Thanks!
Do balance excercises,heel to toe on small base,steps ,forward,lateral,right,left,many balance excercises on you tube.Walk every day at sunrise,sun set to regulate your biological clock and to get benefits of near infra red.Weight loss ,more education on quality of food,frequency of eating,less is better,when,what time of the day we are Insulin sensitive,education about carb,a insulin resistance,sleep,stress,relaxation,clean water,breathing,posture,all healthy life style.We are retired to look after our health ,it is a full time job.Good luck.
Do not listen to doctors,they treat symptoms with drugs ,not the root cause of diseases.
Some great advice. I worked out most of my life. Love weight lifting, will be 69 this year. Still lifting and growing all my own veggies in back yard.
1. Resistance training...moving against resistance eg dumbbell, press up etc. 10 minutes walk, single leg movement etc. Something that makes u feel tired. 2. Compound exercises: regional exercises, doesn't exercise most parts of the body. Compound like squatting works more muscle groups. 3. Lots of weight bearing exercises eg walking, running. Better for maintaining muscle mass. 5k to 10k steps daily. 4. Protein diet. The body breaks down your protein for the body to work if it is not getting enough. You need to eat Enough protein. 3 or 4 servings a day. 5. Take up hobbies in retirement. 6. Get joint pains sorted fast. Avoid injury
My last child left home, my husband retired and covid lockdown hit all at the same time, so my life really did change very suddenly! My work put me on paid furlough which was fine as it went but suddenly I went from a busy working mother and home maker running around non stop to a sit at home and stare at the walls person. The difference in activity level was quite disastrous for me, I put on a stone in three months and barely did anything physical apart from potter around the garden and a twice a week trip to the supermarket. I have spinal arthritis so walking was/is an issue, I used to rely on normal day to day activities to keep my 10,000 steps up. It's been a long slow slog back from these days, I'm back at work of course but that's just three days a week and mostly desk bound. My retired husband is bored enough to do most of the housework and shopping so I'm not going to argue there but for the first time in my life I'm actually having to plan to do exercise, or at least incorporate more activity into my life. The difference in energy levels is for me the most worrying thing, that and the lack of strength and the stiffness which all discourage actually wanting to fo activity. I'm only 64 though and I'm fighting back, and at least I've got the time now to do it.
I've been going down hill ever since I got covid 2 years ago. I had a massive heart attack earlier this year and now realizing I'm going downward. Thanks for the tips😊
Thanks for this amazing video. I'm 62 and realised severe muscle loss since age 58 - thought it was inevitable. I'm now at walking / running 3km 3x a week (including uphill & stairs), thinking it only benifits cardio. I'm eating less carbs & sugar, lost 10kg over 3 months. Also benefits from vitamin D boosts doing it in sunny South Africa. Following your knee exercises have been very beneficial. Never too late to start!
Was in shape for my age, active but had surgery and now I’m struggling to get back to my baseline so thank you, this was helpful.
Excellent information. Im 63, still very active but i notice i hsve muscle loss. I just put a gym in my living room and i live way out in the country. Going to start hiking down horse trails by the river. We have up to 20k horse trails.
I am 54 I had a fall recently twice within 3 weeks, injuring both my left and right shoulders and knees, avoided my group classes in gym of body balance, yoga and Zumba, was really worried and wondered why I am keep falling, II wasn’t even rushing, then I came across this video as I am your follower since 6 months and the first thing you mentioned losing muscle mass result in fall.. I got the answer for my question and thank you so much. I am gonna follow your 6 ways of building/ maintaining my muscle mass. Thank you 🙏. God bless ❤
I'm sorry to hear about your fall - I'm pleased my video was able to shed some light on what you've been experiencing and I hope my guidance is able to offer you some support going forward :)
Hello Dr. Harlow. Thank you for this excellent advice for reducing muscle loss. I will very soon turn 74 years old. Here then is a brief history of my working years. At age 20 I began working as a household goods mover (you know, moving family's household possessions in a large moving van). I did this work for 15 years in America traveling throughout the lower 48 states. In addition to working for Mayflower Movers, I also did other types of trucking; hauling steel, farm equipment, general commodities, and groceries. And then tragedy struck and I suffered a severe back injury of herniated discs at L4 & L5. This culminated in two back surgeries about 12 months apart, during which time I entered a 24-month Associate Degree in Architectural Engineering Tech Scool in Illinois. From there after graduation I worked for 21 years at an Architect Firm until my retirement in 2015. Now I spend too much time sitting at my home computer and not enough time out walking. I was born with club feet and this causes a lot of pain if I walk too much. Well, I suppose this was a bit more than brief, but you get the picture. When I know I need to do some walking for one reason or another as we do not own a car, I end up taking pain meds to cope with the pain I know is coming. This pain is in my feet of course. All I can think to do is keep trying. And by the way, I used to be strong as an ox having moved furniture for a living and now I am but a shell of a man with a huge loss of muscle mass. In addition, I worked in the construction field for 8 years prior to hurting my back. Suggestions are welcome. My wife and I live in an apartment building on the second floor. This building has a lift but we use the stairs probably 99% of the time to get to the second floor. Not having a car is a big help as that causes me to have to walk to get groceries etc.
Just keep going and hold steady with your will of getting back to the necessity of "use it or lose it" rule. I am sure you will nail it. All the very best! & greetings from Larache, Morocco.
Oh my gosh. With #7 you just described my last 6 months. A pain that didn’t get better made me sedentary. Now I’m having to really fight to get that movement back. Thank you for sharing these videos. It’s really so helpful!! ❤ I’m 55 so I don’t want to be someone who keeps losing muscle. Appreciate all your tips.
I don't know where your pain is located, but try rubbing castor oil on it twice a day. Do this for two weeks, and see if you don't see improvement in just three days! Believe it or not, it lubes the joints and even removes bone splinters in your feet, etc.
I’m in my early 60s. In 2020 I stopped exercising due to illness. I just to hike 6-10 miles 3-4 times a week , I was very active person, now all my muscles are 50% less stronger. Thanks Doctor for sharing your knowledge.
That’s the factor that those who hve good genes for health & hve always stayed fit don’t understand. I’ve been a lifelong ballet dancer & hve had serious illness as well as injury from a young age. We hve to work smarter not harder 🤫😌 Just do what you can, keep it very gentle, find a really good Physio who also does equipment Pilates & go from there. Don’t compare yourself with others, there’s much we can’t control & serious illness must always take priority. Best wishes
gotta keep moving !
@@normanbell-br7nf see how you go with serious illness.
@@mgkos You're right about serious illness -- even moderate stuff like a slight stiff back turns your world upside down -- I never take anything for granted - health is wealth if you got it
How are you today ? Where are you about in the world -- I'm in Scotland UK
The doctor (PT) gave me some stretching exercises for my back and lower body. When I didn’t do them much, my lower body ached. When I started them up religiously, the pain abated. Thanks. Also, swimming is a good resistance exercise.
I'm in my mid-60's and I've been doing Tai Chi for six weeks. I can already feel the difference in my legs and shoulders - I'm getting stronger. I highly recommend it for people who don't like running or gym. It's gentle and undemanding - but highly effective.
And Chi Gong, which is similar, is another good one.
@Soto I'm 75 and to stay fit I prefer doing Sum Yung Gai. 🕺🏻🤸🏻
@@oldandbankrupt is that skate boarding you are referring to . . .?
@@Spartan21blue Ummm ya. Skateboarding 🤨
@@oldandbankruptfunny 😎
I'm 64 and I have taken up walking with a backpack of at least 10kg to lose weight. Lost nearly 10kg so far. muscle tone and fitness dramatically improved. I walked 5kms this morning and will do another 6km tomorrow - including a fairly steep hill. walked 7km on each of Sat and Sun last weekend.
Great idea friend. Keep up the good work! :-)
Recently I fell, and broke my leg/hip, and had surgery. It's really hard getting back in shape. It's hard to say, but it might be a gift in disguise, because not a day goes by now, that I don't exercise. You're helping. Thank you.
Yay, happy to find your channel. My body is ageing with what the majority of people would call seniors joint/bone issues and I’m only halfway to being a senior. It’s a big shock.
With time codes. Thanks jamesjc 03:30 resistance training 06:11 compound exercise (5-20 repeats) 08:42 press up 09:09 weight bearing exercises - walk 10:40 eat 1.5-2 gms/kg of weight a day 13:32 get a hobby 15:17 choose the stairs 16:26 find out cause of pain asap
Thank you! ❤
Thanks so much! 👍
70 feels GREAT... Very good video about remaining Active, BUT.... 😮 "Protein" is a fraud from early USA food labeling. 😮 I've been vegetarian about 50 years, and presently at 70 years old, don't even have a stove, eating tortillas and canned (or bagged) refried beans with raw vegetables and fruits. Not all mixed together, not before the stomach, yaknowhatImean. BIOLOGY Degree: Our digestion destroys protein. Meat protein comes with a lot of undesirable stuff, and means we eat our domesticated pets by torturing them in concentration camps; 95% of USA meat from feedlots. All life operates through DNA producing proteins and enzymes or signaling hormones, etc. DNA responds to everything about and inside all life, all the time, every moment. That IS life, DNA producing stuff. DNA makes stuff by aligning up about 20 Amino Acids, but YOUR BODY MAKES ALL EXCEPT 9, the Nine Essential Amino Acids, which you MUST EAT, and can get with the three "superfoods" that helped invent civilizations: Combine a grain and legume (beans and corn, peanuts and wheat bread, etc), add yeast to grain flour, or process hard-to-digest soy into Tofu. This may not work for everyone; seems some people actually thrive on meat-only diets, but most of us should avoid the saturated animal fats and random carcinogens from "browning" or charring food. Most meat eaters, carnivores, have short, three foot digestive systems (about 3 times body length). Humans have the herbivore digestive tract length, 10 times body length, around 30 feet. OK, should be 50 or 60 feet, but then we're omnivores. Our tongue's 4 flavor taste buds really like Sweet, Salt, Acidic, and avoid possible poisons that have Alkaline flavor. The PROCESS of Evolution also gave some early hominids a taste for charred meat to augment their diet and enhance reproductive success (NOT "survival of fittest" but fittest OFFSPRING). Helped invent the tool Fire, too. These diet preferences are instincts, INSTINCTS which give us pleasure, which Corporations use to poison us in the name of greed, another PROCESS of Evolution that enhanced the reproduction of their salty, sugary, meaty, or fossil fuel guzzling products. The only thing vegetarians lack will be vitamin B12, so take a multivitamin. 😊 Even Arnold Schwartzneggar repeats these facts. 😮 Dietary "protein" is a fraud. 😮
Excellent. I'm 77 and need to do something! Thank you for this, will watch again several times and then get on with it!
Everything you suggested I did regularly all my adult life. But, when I turned 60 I sort of ran out of energy and stopped exercising. I was tired mentally and physically. I'm 70 now and I've gained weight, lost muscle mass, and my diabetes has gotten worse. I'm going to have to start exercising again, but I find it extremely difficult now.
Get motivated and reduce reverse your diabetes I m 84 had the same prob but fought through it now feeling great take care and persevere it takes time and effort😊
Sounds like a diet problem. Get rid of all bad carbs (white bread, pasta, anything with sugar, alcohol) replace with green vegetables and a ton of protein. Podcasts or books by Peter Attia, Mark Hyman, or Gabrielle Lyon among others are amazing information sources
Everybody is an expert . Physiologicall and biochemical illiterates, unite
You can be ok....The biochemistry of a carb dominated all day eating diet is scary.All my health problems went away when I switched. It is pure gold.
Best things to do: a) Intermittent fasting b) start small with the exercises. Do something every day. c) never give up
Thank you for this information. I am 68, going to be 69 this year. I have not exercised regularly for many years. I tripped and fell down recently and thank goodness no damage was done. This caused me to think seriously about how fortunate I am that I didn’t break a bone. I intermittently exercise: yoga, weights and am still working so moving around a lot. My internal monologue is, this is fine because I am not completely sedentary. By chance I happened upon you and it is timely. Just what I needed to hear! The stats are startling and no joke. I am motivated! All the exercises are doable. I have the free weights, a rebounder, and the wall for press ups, and outside my office are stairs! The 5000 to 10000 steps is going to be a challenge😊 Baby steps. Thank you, again! Sincerely, Luci
Keep going. You are doing great!😊
Same as you…I swim a lot but I need to do resistance exercise ( boring ) and I have some arthritis in my toes…but I’ll try and persevere…
I was hospitalised with covid 20 months ago and climbed onto my mountain bike for the first time today, I knew I had lost some muscle mass but was not prepared for my poor performance. Iv'e been indoor cycling and thought I'd improved enough to try and get out again, but boy was it hard at 69 years old. Good advice here I think so I'll try this out.
It is so nice to watch a video like this, without the pumped up fluff contained in so many other self-help videos. Thank you for keeping this video with a medical perspective as opposed to the BS.
Very useful advice Will. When my late father bought himself a stairlift and riser recliner chair, it was the beginning of the end of his muscle mass and mobility - lots of falls and trips to A&E. Keep moving everyone and avoid bungalow legs!
Thank you and so sorry to hear about your father!
I have hip problems and was thinking about moving to a bungalow. After hearing this, I will reconsider! The lockdowns ruined my exercise routine and now I may need hip replacements, so I’m a prime example of just how fast you can fall apart when you stop moving. I never thought it would happen to me, but my muscles have almost disappeared.
@@katieb2931unfortunately it isn't just staff shortages. After having some family members in the hospital recently I found that many of the nurses just don't care about their patients anymore. More often than not they're in the break room on their phones. So sad.
@@maxineboxer9714 it happened to me too. Had a fall during covid. I went from working out 6 days a week to nothing. Gained 17lbs and felt miserable. I had been on a keto diet but stalled. I went carnivore and lost that. When I had the fall I got post traumatic arthritis in my hip. Been suffering with that since covid. I get better then re- injury it by doing too much. Trying to find my balance is a challenge.
@@conniefi It’s terribly frustrating, changes your life. I’m trying everything, from earthing, to mind control to exercise. The hip replacement is looming, but I sure don’t want it, or them. So I will soldier on and pray something helps me before I see the surgeon. Good luck to you too!!
I am almost 68 … have always been athletic: sports, walking, snowshoeing, strength training. But was not paying attention to keeping up as much and then 5 years ago got a new puppy and realized it was challenging sitting on the floor to play with him as well as getting up. I also realized that I had been avoiding getting down and up. At any rate, thankfully started pushing myself again … new pup to be walked, taught and played with was great motivation and I made sure to get myself to the floor and back up regularly. I can’t say that it is as easy as when I was 30-40-50 but it has certainly become easier and I am conscious of needing to keep doing all you described in the video. I walk with my 5 year old dog 1.5-3 miles per day on game trails on my rural property so pup-dog gets me outside and active. I’ve added back a bit more resistance work based on info like this - thank you! My hobby stuff is photography/videography and I find I need/want to shoot from low positions often and need to hold a low squat like position so that is more active that you’d think 😊.
I made the mistake of trying to keep going for walks in pain until I found out I had bursitis in my knee. Then I had a Bakers Cyst which was so painful I needed a walking stick. The bursitis came back but not as bad. The lack of exercise for over a year reduced my muscle strength and made my sciatica worse for a while. I'm still limping but starting physiotherapy again soon. Don't put off fixing the little things or you end up with added extras to deal with!
- Keeping protein intake up with a low cholesterol diet was a challenge so I started adding collagen protein powder to yogurt, oatmeal, and smoothies. Still doing my pull ups, push ups, barbell squats and more. Great advice, thanks for the video.
Oh my gosh, this is so timely! I just had a physician visit with a sena scan and I’m close to clinical definition of frailty. Shocked how much muscle loss has happened. Need to treat this immediately! Great many thanks.
Hi: I am 75 and have followed your advice and feel a lot better in a few weeks. Thanks and keep up the good work.
Thank you for this practical, informative advice, clearly expressed. I see your channel has plenty more videos, several of which may be useful to me. I think you've helped to motivate me to plan and persist with exercise and I'm very grateful!
I workout every morning when I get up for about an hour. I do it at home and have lost over 4 stone in the last year. I am in the best shape of my life. I am pushing myself hard and doing things that a year ago I could not do. I am now pain free,have reversed my health issues,have way more energy and feel like I am back in my 20s.Working out at the start of my day is the best way to start my day.
Thank you for your sensible and no-nonsense approach to the physical problems associated with aging!
I am from India aged 52 years. This is a wonderful video for people like us to plan for the future to avoid muscle mass. Congratulations and big thanks !
My husband has psoriatic arthritis (an incurable auto-immune disorder that basically destroys all the joints) so he can't do much in the way of physical exercise. BUT he can increase his protein intake. We've rearranged his diet to do this. Hopefully, that will keep him stronger longer. He's 62 now. Thanks for the reminder to do what we can.
Wow, sensible expert advice on what most of us can do with our exercise and diet to keep fit and feel fit. Really appreciate this honest and well presented series.
Watchin this whilst doing 1st (of 4 daily) 2,500 walking steps on a newly psched treadmill. I also walk outdoors. Diagnosed diabetic with high chloestrol 1 monthish ago did me a favour. Turning some of my attention to my own health has made a big difference to my overall outlook. Definitely prioritising it over housework n less important stuffs! Controlled weight loss(nO fasting) of around half stone. Controlled, gently increasing intensifying, exercises. Aim is to restart swimming(used to love doing 50+lgnths daily after work, wayyback :)..) 63yrs this yr (pacemaker fitted 2015). Vids here v informative. Sharing with other fam members & encouraging each other. Nx step for me is to buy the book to compliment these vids. Useful to me + satisfyingly supporting this professional to continue imparting info.
I am 74 look after a disabled husband. I am physically active. But I feel my muscles are losing mass gradually. Your advice is excellent because I think I am not doing enough resistance exercises. I will start. Thanks
I am waiting for a total hip replacement. My fitness down fall is so so scary! I am doing the best I can and am absolutely determined that I am going to get as fit as I can once it is done! I am trying to keep upper body strength, but lower body is almost impossible due to restricted movement and pain at the moment. I used to walk 5-7 miles a day. Now less than half a mile is difficult and painful - although I push to get 1.5 mile a day walking in if I can. thank you for your videos. subscribed!!
I hate exercising but I try to be consistent. Your program is motivating and thank you.
I think we all have our trouble spots. I’ve been doing your exercises for aching knees, stronger glutes and calf stretches which are exactly what I need. I’ve been doing keto ( mindful of protein) since 2019 and hydraulic circuit 2-3 times per week and I’m finally making headway. It seems I’m losing strength faster than I’m building it. I still work and need to be mobile and pain free. Your videos are realistic for my age group - 60 something.
At 66, I work out more than I ever have. Have the time, thankfully, to do so as it is more tiring than before, but it’s a miracle worker. Build up slowly, lose it quickly. So do what you can do consistently.
Very good advice here. I especially liked "chose it so that it doesn't look like a chore". I am nearly 70 need to do resistance training and frankly it is very hard, in itself AND especially in terms of motivation. It is very much a chore for me. But it is getting to be les sof a chore I'm glad to say! I have a few tips which help me and Id be very happy if they helped anyone else: 1) can be easier with either good music or learning a new language orlostening to something enjoyable. I play Russian youtube videos as I am learning Russian. Makes the training less of a chore 2) reward yoursefl with something at the end so there is something to look forward to. I have my morning coffee after doing my resistance training chores 3) make it such a routine that you notice it less, like brushing your teeth something you do anyway so do it at the same time everyday 4) aim at very realistic targets, that offers motivation, esepcially with the feeling you are "improving" in some way. I have progressed from ZERO pressups to five. haha! Those are just a few things, I uise all of them to get myself to do resistance training. Frankly ,if I dropped any one of those, I would probably not be doing resitance training any more. I have been doing it for several weeks and I think Ill be able to carry on. The chore aspect is very slowly but surely diminishing!
Just subscribed. I'm 72. I work out (resistance training) every day and endeavor to walk 10,000 steps a day. I have worked out my entire life. Luckily, I started as a wrestling athlete at age 13 and learned all about strength, flexibility, nutrition (I do Keto-Carnivore) and weight management. - After college I became a runner. For years, I ran 5K every other day. I have had a wonderful physical life, so far. Praise the Lord. - Now, I have a few aches and pains in my hips. I like the squats idea a lot to fire my glutes; I've been doing stair climbing for this but this is bothersome to my right knee after a few hundred steps (old Viet Nam war injury). - Thank you for sharing your knowledge, skills and abilities (KSA). Tom in Dallas
I’m a very out of shape 51, planning on getting back in shape once I’m cleared from my elbow surgery, and I’m definitely going to watch your videos. These are great!
Easier at your young age, I’m 81😳, not so easy but needed. You can do it.🙂
This excellent video is full of very common problems. I shall follow your advice and buy the book, too. I already have noticed it myself, how much less I walk daily after those 2 guys on bicycles knocked me down and I hurt my lower back. For years and years, I had to walk about 8000 to 11000 steps daily, and now 1000 to 1500 if I am feeling fine. Thank you. All the best and regards from Northern Europe.
Been lifting weights for years now and find there's something of an art to balancing intensity and control in training. Push things too hard and you injure yourself. Don't push hard enough and your more likely to get injuries in daily life. When I get the balance right I can work progressively through a cycle and get some serious lifting done.
Always excellent tips from Will. I'm 69. I run, lift dumbbells and perform other exercises and stretches. I've been running casually three miles for twenty years and have no plans to ever stop.
Very good, in my 60's I was concussed in a holiday resort by a runway parasol, a really large outdoor type. It hit me so hard while I was on a sun bed, the result was concussion and a broken nose, I remember coming round and being attended to by a doctor who was asking about my personal details, arguing with my wife that I could not be in my 60's because I had too much mussel mass, made me very proud. Funny what you remember, I have fully recovered and smile when I think about it. I totally agree with you and will find new inspiration to try just a little harder and to enjoy every aspect of growing older x.
Sustainability is the most important component of reversing muscle loss. Choose exercises you enjoy doing so you will look forward to doing them on a regular basis.
Your sincerity and depth of knowledge are commenable. Stay blessed
I’m always amazed at the amount of information your videos contain. I’m 78 and have consciously implementing your recommendations. I admit when I’m experiencing pain I do stop and think I’m doing the right thing for my 19:17 body. Now I push through and continue doing my new daily regiment. I’m now hooked on videos Thank you 19:17
Wow a young man as mentor for seniors. Amazing tips.
A brilliant video, Will, and very many thanks for giving us such good ideas to build our muscles back up, slowly but surely. Thanks so very much
That last one, the niggling little problem got me good. It was lower back pain. I just couldn’t walk without having to take painkillers to sleep. I went to a physiotherapist and found I could use a weight machine with an overhead pulley that allowed me to do squats that stretched my spine rather than compressed it. It allowed me to slowly recover my ability to walk without having to use painkillers to get to sleep. I’m 80 and need to keep exercising or go into frailty, rapid decline and death. Walking is becoming less unpleasant and painful and I am slowly upping the distance and amount of hill climbing in my route, but I am beginning to feel better and even enjoy walking again. No excuses allowed for niggles!
At 88 am also concerned about sarcopenia on swallowing. We never think WE will age like everyone does. Thank god for my local YMCA the cold pool and Nia classes. (sit at nia but use all arm motions). Always had good legs now thinner calves and lumpy thighs. Thank you so much for your channel and advice
Great information. Well organized and presented. As a senior citizen myself I work out about 30 minutes a day. I will do about 20 sets in that 30 minutes. I superset exercises. Very rarely below 10 reps in a set. I don’t go to true failure. I’m usually doing 15 to 20 reps so I get a really good burn and pump. I’m running almost 50% skeletal muscle mass.
When you’re walking home with grocery bags, you can simply do curls and shoulder lifts to get a little work in your arms.
I am male, now 72. I took up my old sport of on-water rowing 10 years ago after a break of 45 years. Now doing Personal Training and weights and a lot of walking and Erging in the gym and on-water HP racing. But what I certainly agree with is the message to increase protein intake, I take high quality plant based protein powder with a banana every morning along with high quality magnesium this is my go-to supplement, my prop and my crutch. This is why I’m still able to mix it up with guys 20 years younger.
Thank you for caring and sharing this important information needed for all who are concerned about their aging process. You're a gift to humanity. This educational empowering video will save my life and all who will follow your guidance in the prevention of muscle mass loss. BLESSINGS AND GOOD HEALTH TO US ALL.❤❤❤
Thanks for sharing good info. I'm 50+, I stay active - gardening, hiking to waterfall, swimming & exercises.
Thankyou for including walking ❤
I’m 82 coming 83. I aim to do 3 workouts at least a week. This includes 50-60 minutes on a lying bike, followed by 40 minutes in the gym. Kettle bell swings thru legs 20 x 3 Crunches 20x3 Leg presses 20 x Lateral pulls 20 x 3 Etc. I also sing opera 30 -60 mins 3-4 x a day. Advice from Mr Harlow very welcome.
I am 58 i can feel the loss of muscle in my legs as i age it's an effort to get iut if a chair .o can't walk fast any more...its so scary. Ive always been a runner . 2 years ago i fracture my hip needing a hip replacement..so I'm back to jogging now ..but i keep putting off using the gym and using my weights. But after this information i realise my life depends on this and running isn't enough any more. So thank you
I love your videos thank you for your help. I struggle with motivation. I am 82 and have a rebounder and when I do use it I enjoy it. I have a lot of pain on moving.
This video is a blessing to me. Thank you so much for all that you for us.
Thank you so much. I'm 56 and just started watching your videos. I just ordered your book too. The biggest eye opener for me was to get a hobby after ending a physical career. I had a very active job with lots of walking and lifting but stopped to do something less physical. The "sit down" job for me quickly led to worsening health. Your videos really helped me gain perspective and I started making some changes. Some things I sort of knew and you helped me be more confident in proceeding with them. My daughter is 35 but I will be sharing this video with her too.
Dr Will Harlow's advice is worth it's weight in gold, definitely saves lives.
Thanks Will, for your wise advises, these are not just helping physically but grooming the thought process to cater the upcoming musculoskeletal problems with a proper understanding. Thank you indeed. God bless you
Loved the video, but as someone who's 77 with a plant-based diet, I request that you mention more than nuts as a protein source. Nuts have protein, but also lots of fats (good fats, however, but still fats), so at least you should mention pulses (beans, peas, lentils, garbanzos, etc.) and other vegetable sources of protein. After 5 months of pretty hard working out (aerobics, walking, yoga, resistance bands, consistent exercise between 400 and 500 minutes PER WEEK!), and still losing muscle mass daily, I realized that I probably need to concentrate more on eating higher protein plants, like soy. Thanks for specializing in us old folks. We definitely need the help, even more than younger ones do!
I drink soy milk without additives except calcium, use lupin flakes, which have a high complete protein component, quinoa flakes and nuts. Broccoli contains protein too I just found out. I’m liking the lupin flakes I just recently found out about.
And seeds! Pumpkin seeds are my go-to as more than 30% protein. Sprinkle them on salads or porridge in the morning!
I'm not a veggie (although eat a lot less meat these days) but I agree, great advice to add to the video.
Soy bad Grass fed beef
@@CD-dn6pksoy bad
Great video and your right on about compound movements being the most time efficient way to maintain or even increase your muscle mass. However, Mother Nature has a way of sneaking up on someone regardless of how healthy ones credentials present the picture of being healthy and free of major issues. Until two weeks ago I was working out with heavy weights for another full body workout which I have been doing basically all of my adult life. That's three workouts each and every week. I am 81 years of age and never on prescription drugs. Never been on any TRT program nor steroids. I thought that I was one health dude and so did all that knew me. when I finished that work out ! then went out into my backyard property and did about 2 hours of heavy landscape work. I felt great and then that evening I experienced an unusual feeling in my upper chest near my sternum. the feeling wasn't painful just that I never experienced that feeling before. Well, three days later I had a heart surgery. Bypass surgery to be exact. Doctors told me that if I wasn't in thee great shape for my age that I was in, I would be dead. Presently healing so that I can continue my active and athletic life with my wife to help.
Hello. I too had a similar experience. Trained since i was 14 yrs old. Weights , swimming, cycling , martial arts. Had a heart attack at 48. Had a stent fitted. Took me years to get my head around it. 3 more stent and 15 yrs later , my cholesterol is low, but its mostly Ldl which blocks arteries. Its genetic so they say. Im back in the gym tho , but not training to heavy nowadays. Good luck mate. Keep on keeping on.
What a heartwarming story. Good luck on your recovery
Thanks , after an injury causing fractured elbows and a swollen knee and I'm a very fit 68 year old, I'm still working hard to recover three months later.
Ok Will I am 76 and just out of surgery for a fractured hip (acetabulum punched out) and had to wait for three months in hospital for enough bone to grow back to do a hip replacement and that took another two months out of my life. Consequently I put on a lot of weight - the feed you too much in hospital - and also apart from twice daily physio sessions and the odd walking up and down I did not get a lot of exercise in. However I am home again now thanks to the surgeon, physio and OT departments getting me sort of back on track. I am a retired RN of 44 years and do know a lot of what you are saying is right and I shall keep track of your channel for more useful tips.
I've listened this young man's videos recently and got lots of good advice... I'm a young 68 but I've had problems over the past few years from old injuries and not really taken the trouble to strengthen my body. Watching the videos I've started the exercises especially for my legs, and the improvement has started to show. I want to go into old age physically able to look after myself and enjoy being more active.
Excellent, thanks. I'm 76 and I've had too many sports injuries during the past 15 years plus being knocked back by prostate cancer treatment. I have indeed lost a lot of muscle and these tips are very helpful. Fatigue is a problem though....
Great video! I'm training to be a pilates instructor and I'm really interested in the older population... this was a great summary that I will use with my future clients.
Great video! Thank you. I just found you on KZhead and I’m so glad I did. I’m 67 had to need replacements last year and I’m exercising daily trying to build up my strength.
Enjoyed the talk! As someone in my mid 50s I can actually tell you what it's like...firstly you can do a HECK of a lot more than you think. I have more muscle mass now than when I was younger and the reason is metabolic stress workouts - HIIT workouts with little rest but involve strength work as well as cardio. Other tips - don't do squats or deadlifts with weight. You can get more than enough using your own bodyweight - squat jumps, lunge jumps, star jumps will more than do the job for legs and push ups, sit ups, dips and pull ups are great for upper body. Don't put your back under unnecessary strain with heavy weights. Arms and shoulder press perform sitting down not standing. Get good sleep and s t r e t c h as well!😄
Thank you!✌️👍🙏🌈💪
Twaddle , blabber , blabber , twaddle
I started gym at 60 (7 years ago). I'd led a life without exercise (other than a bit of walking when I didn't have a car) up to that point. I had no great expectations of what I could achieve at my age; I just wanted to get more stamina, improve posture and appearance. I stuck to machines to start as I wasn't going to risk doing riskier exercises until I had someone coach me. Eventually with the help of a great PT I was able to do barbell squats, dead lifts, bench press etc. I'm now in the best shape of my life, more muscle than I ever expected. I can do pull ups, press ups, and now single-arm dead hangs. Obviously everyone is different in their health history, genes etc. but I never thought I'd ever consider myself an athlete, yet here I am. Great for mental health too. I should add I had a back X-ray a couple of years ago after I slipped down the stairs, and it showed some wear on my vertebrae. I asked my GP about avoiding any exercises, and the only thing he said was not to go too heavy on the barbell squats. (BTW dead hangs are great for decompressing the spine).
Thank you for this inspiring message!
@@chrisross1703❤