I mean I can understand those but it seems like a quick route to bad knees!
I do think everyone on the older side can benefit from balance exercises
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Adjust the box height, use a soft box, like the one above, step down then I see no issue, personally, assuming one’s knees are healthy.
I’ve been doing them for decades and I haven’t had an issue. But that’s a sample of 1.
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Sounds like overall you are doing great. Keep up the good work, and I’m so glad you get your dog out too. It kind of frustrates me when people get dogs that clearly should be out getting exercise, and they hardly ever walk them.
My son made me laugh when he got a border collie. He said something like “I never wanted to be a long distance runner, but I am now.”
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LOL - sample of one, for somebody who started it at a younger age. In my 60s, I am cautious of anything started new / extreme. But your recommendations for a soft, lower box do make sense for those who want to try it.
Question: 1. Raises the heart rate for anaerobic exercise. - Any other (non-box) recommendations?
Maybe jumping jacks? I recently started doing a daily set of 10 jumping jacks (on carpet). Tis not very intense. Just a good reminder that I actually CAN do them. Twice when joining workplace gym (in my late 30s, again in my early 50s) I was dismayed to discover that my desk job and sedentary habits had robbed me of the ability to do jumping jacks! I had to start doing them “one legged”, work my way back into them normally.
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I don’t love jumping jacks. Too bouncy to me. I love an ice skater. For some reason, the lateral movement is just easier for me.
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An anaerobic exercise is any strength movement performed in quick bursts of energy, with short rest periods.
Examples would depend on what part of the body one is targeting, or anaerobic exercise can also be a full body movement, like a jumping jack.
Pushups, pullups, lunges, sprinting, whether running or swimming, rowing, squats, presses, tabatas of any of those (20 seconds on, 10 seconds off), and so on.
Pilates and yoga are also examples of anaerobic exercises. Honestly, there are just so many movements. Even simply standing on one leg, while brushing your teeth, which someone here mentioned earlier can be considered anaerobic.
Longer distance runs, swims, rows, etc. are not anaerobic, but they’re aerobic.
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Is a “BodyPump” class offered near you? Below is an example. The classes will typically have many older men and women and the weights are minimal, although one can certainly add weight, if desired.
At the gym where I now work PT, one is offered and it’s almost always “sold out” with a waitlist. One could take a class or two and then duplicate the routine(s) at home, since classes can be expensive. They’re free where I work with a gym membership.
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There are tons of Tabata videos on YouTube- short ones or longer. I do them often. I jog for the 10 seconds off.
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Yes! I couldn’t believe it when I tried to skip the other day and my legs/feet didn’t know what to do! Holy cow - the easiest movement as a kid is now confusing my brain and my body. Part of it is my weight but it was more of what goes where and in what order!!!
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Jumping rope? Several years back I jumped rope a bit trying to mimic what I did wayyyy back in my HS weight training class. Our Wed. cardio day in the winter (when it was too cold to run outside) was jumping rope alternating with a partner in 30 sec intervals. Both feet, right only, left only, alternating, putting each foot in a corner of a box, double jumps (swing rope twice per jump)… I can’t remember all what else. But it’s tough and also improves coordination. But personally I find it hard to keep something up like that long term.
My Beachbody workout programs have tons of those kind of workouts available - Shaun T in particular. Closest things to box jumps are his Genie Power Jumps where you jump in place, but try to bring your knees to your hands that are held around boob level. (that’s just one of his many, many crazy jumping/bouncing things!)
But over the years, I’ve gradually dropped doing those kinds of workouts. My knees don’t care for them, nor my bladder. Every workout has a non-impact modifier exercise, but those don’t raise my HR enough. I get my intervals in elsewhere throughout the week - stairclimber and bike mostly.
Maybe you can convince all your pickball friends to jump rope for 5-10 min (20-30 sec on/off) before you play! 
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Phew - just verified that I can still skip. Have not tried that in a VERY long time. Skipping rope might be fun too.
The pb drills class I like (with local group, free except for $25 annual due) has a nice group warmup led by instructor. We are all better at doing at that at the class than before normal games. Sometimes I mix in some of those moves for variety when doing my lower body stretching video.
Back in the day mainly in HS and some college I was into jumping rope. I got where I was doing 45 mins straight. I wish I could get back to doing it now, but my left knee is not 100% by any means. It doesn’t bother me on the elliptical.
I feel like I am somewhat at a crossroads in my fitness journey. I almost don’t know what my goals are now.
If you remember I lost a ton of weight and then started lifting weight in the routine. Then I had hernia surgery two months ago. So I had to back off the weights some. I am back full force, but still doing the elliptical.
I am happy where my weight is currently. I would like to add 10-12lbs of muscle but also keep the fat off. I don’t want to do a full bulk then cut cycle. I am 3 months out from our 30th wedding anniversary where we are going to LV to renew our vows with some friends and family. So gaining is not an option. 22 total of us are going out there for the ceremony.
I do have my goal of hitting the golf ball 25-30 yards further with the driver. Getting to that would make me happy. But as I am finding part of that goal will be honing my swing and not related to fitness/strength although those will play a role. I am back to running out of time these days. My workouts can be long these days and getting to a golf course for practice has been hard. Also I am having trouble getting to the gym at 5AM to get some stuff done in the mornings. I can’t wake up as easily.
I will say I am happy about how when lifting I am popping veins in my arms, shoulders and legs(calves).
I do need to start doing things to make my fitness be more explosive. All the quick twitch muscles.
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I thought I was fit because I was physically active pre-achilles injury. I was able to run a few miles and walk over 5 miles regularly. I did some strength work, but didn’t prioritize. I definitely learned my weak spots were supported by stronger areas and nagging tightening calves and feet were due to weakening. My right glute medius is also weak, but that is also due to losing a lot of strength after the right achilles injury.
As I continue to get back to mobility of pre injury, strength training with heavier weights and jumping/hopping exercises are now part of my routine. I am in my mid 50s and I am somewhat grateful that the injury occurred now while I still have some strength and the will to exercise. I think it will be much harder to recover if I was in my 70s.
As @sushiritto posted, there are many benefits of jumping exercises for women - Why jump training is 'the most effective form of longevity training for women' – and how to do it right
As stated in the article, “Let me also be clear that, unless you’ve already been engaged in some form of plyometric training, I’m not going to recommend that you start doing lots of bounding or jumping right out of the gate. You need to build up to it and establish good form. And always warm up beforehand so your muscles and connective tissues are ready to go.”
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Played in my soccer crew’s annual Father’s Day game today. It was a multi-generational game with youngest kid being a kindergartner. Lots of folks brought their teenagers and college-aged kids. I think we played 13 v13. In terms of distance, I ran 2.5 miles but I took north of 8K of steps
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Does anyone use Apple+ Fitness? I have a three-month free trial with my new watch and am wondering whether it’s worth bothering with.
I work to close the rings on my Apple Watch every day, but I don’t use any related Apps.
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I had over !2k steps on my Apple Watch and rarely left my kitchen…I’m pooped!
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I have never tried it but it I had a free trial - especially if it was winter - I would give it a try. I’d just be curious of how personalized it is able to be. In addition to videos and such looks there are also meditation options and other stuff.
I believe box jumping is supposed to help with building bone and preventing/possibly reversing osteoporosis.
I’ve been doing jumps on a platform about a foot off the ground for periodically at the gym for 18 months. It’s hard! I have to really focus on where I want to jump to in order to maintain stability. Can’t get distracted in any way!
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