At 68, This Workout Is Helping Me Prepare for a 100-Mile Walk in Portugal

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3 days ago

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In September, I'm going to be walking approximately 100 miles of the Camino de Santiago, from Porto to Vigo, in Portugal. Last October, I completed the Spanish portion of the route (that's me in the photo above). It was 78 miles and took six days. To stay strong and fit enough to complete the upcoming journey, I know I need to be strength training.
I'm also eager to improve my bone density—something I keep tabs on through regular DEXA scans—because I have osteoporosis. In addition to upping my protein and calcium intake through my diet, my doctor told me regular resistance training is important.
That's what inspired me to try Prevention's Fundamental Strength Workout, designed for women over 50 in particular. If you, like me, have osteoporosis or any other pre-existing conditions, talk to your doctor before trying any new exercise routine.
I'm not totally new to strength training: I have a deck of cards that I bought on Amazon with suggested exercises for all the body parts—you just pick a half-dozen of them, flip them over, and you have a workout for the day. I've been doing this for over a year, but haven't done a structured strength training workout, other than a handful of group fitness classes, in a while.
My game plan: I started doing the Functional Strength Workout in April three to four times a week. All you need is a pair of dumbbells and a chair. I still mixed in my playing card exercises as well. I also do Tai Chi workout videos on Youtube a couple of times a week.
I'm 68, I'm at a point now where all I read about in my age bracket is like, 'You're going to fall, you're going to break your hip, you're going to break your arm, you shouldn't be on a ladder, you shouldn't do this or that. I liked that this workout plan acknowledged the realities of aging without screaming at you to watch it! You're an old person now.
It's also very accessible. The other day, I thought I was going to go to the gym, but I didn't have time. So I just took 15 minutes in an open room in the office to get it in. I'm only using five-pound dumbbells which I keep at my desk.
My favorite move was Heel-to-Toe Walk. At first I was wobbling all over and then I said 'oh, I see what the key is—not to look at your feet, but to look forward or focus on something else.'
I had an appointment with a functional medicine doctor a few weeks ago and I mentioned to her that I was doing this exercise. She's very fit and she got up and tried to do it, and she was wobbling all over.
Balance is so important for older people, and I've found that mine has improved through doing this move. I can even stand on one foot while I brush my teeth now without falling over.
I felt myself improving in other ways as the weeks went by. In addition to the Heel-to-Toe Walk, the Chair Sit-to-Stand also got easier with time. I really think I could do more reps of both of those moves.
Overall, it's a good routine to keep you moving so that life isn't as hard. My tip to other women around my age trying this—or any other strength training routine: Just keep at it. If you feel a little wobbly or shaky, just keep doing it. Sooner or later it's going to come more naturally.
At the end of the day, I think this is a great jump start plan for people who are new to exercise or who haven't strength trained in a while. I'll definitely continue to incorporate a few of these moves into my routine. One of my doctors suggested adding more weight to my workouts so I think that's what I'll aim for next.
But my biggest goal is my upcoming walk in Portugal—and I'm feeling strong and ready!
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