What do you do to stay fit?

I am in my low 50's and find that I am doing well to stay out for 3 hours - but I will really feel it later. If I surf more than a 3-4 times in a week by back feels crappy and my legs will give out on me after 1.5 hours in my next session.

I am particularly interested because in July I am off to the Maldives for two weeks and I am wondering how I will survive two sessions per day!

Any tips?

Get one of those physio rollers,cost between 20-50 bucks and perfect for whole back area.
Other than that sounds like you are living the life!

have a look into the cost / benefit of reformer pilates classes run by a PHYSIO up until you leave for your trip - not just a Pilates instructor - the difference being an initial assessment and customization from a university trained health professional.

Limit the length of your session as you get tired you lose good technique, after 3 hours a 20 yr old will be tired.

Thanks guys. I had never heard of 'reformer' pilates before - but I am booked in with a physio next Wednesday for my assessment! (I hope they don't ask me to touch my toes... I am 6'3" and they are a long way down.) Does pilates help with strength, fitness, recovery, or all of the above?

And I YouTubed the rollers - who knew you could have so much fun with a roll of foam, but it seemed to be good for your back and leg muscles so I will give it a try.

Pay huge attention to nutrition, hydration, recovery, and avoiding overuse injuries (which are all linked together). You just have to be more disciplined about these things as you get older. Most older people's fitness is limited by acquiring injuries that keep you from exercising in your chosen activity. Then you have to build up your fitness all over again. You can avoid injury by paying attention to nutrition and lifestyle (eg. getting lots of sleep), allowing adequate recovery time (probably best not to do more than two consecutive days with hard exercise), maintaining flexibility, cross-training (so your body doesn't become too specialised), and generally being realistic about what you can expect to achieve at your age. Some things like strength and endurance can be well preserved as you get older. But recovery times will increase and you will likely pay heavy penalties for overdoing it. Being fit is SO much about avoiding injury, especially as you get older. Unless you are a professional athlete, it sounds like you are already doing very well for someone your age. I doubt if it is realistic to expect to do two surf sessions a day for many consecutive days at your age, unless you have already built up to that level of activity over many years. You will probably find that you don't even want to, when you get there. Be kind to yourself. It's very annoying getting older...

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Area10 said..
Pay huge attention to nutrition, hydration, recovery, and avoiding overuse injuries (which are all linked together). You just have to be more disciplined about these things as you get older. Most older people's fitness is limited by acquiring injuries that keep you from exercising in your chosen activity. Then you have to build up your fitness all over again. You can avoid injury by paying attention to nutrition and lifestyle (eg. getting lots of sleep), allowing adequate recovery time (probably best not to do more than two consecutive days with hard exercise), maintaining flexibility, cross-training (so your body doesn't become too specialised), and generally being realistic about what you can expect to achieve at your age. Some things like strength and endurance can be well preserved as you get older. But recovery times will increase and you will likely pay heavy penalties for overdoing it. Being fit is SO much about avoiding injury, especially as you get older. Unless you are a professional athlete, it sounds like you are already doing very well for someone your age. I doubt if it is realistic to expect to do two surf sessions a day for many consecutive days at your age, unless you have already built up to that level of activity over many years. You will probably find that you don't even want to, when you get there. Be kind to yourself. It's very annoying getting older...

Yep.

And an extra push on hydration, you can't underestimate how much a negative effect being even a little bit dehydrated can have, on balance, alertness & cognition, muscle & connective tissues...just about everything.

Mountain bike

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Area10 said..
It's very annoying getting older...

That's for sure!

Yep, I am no professional athlete! When I am not surfing (or traveling) I am at my computer from early to very late. Travel is a problem as it is hard to exercise, etc.

But I think you are right, I probably won't be surfing twice a day if we have good conditions every day. But I would like to do all I can - as everyone does.

I have also been thinking of ways to minimize the 'strain' while in the water. For example, kneeling down instead of standing on the board while waiting for my next wave, and maybe either prone paddling (kills my back right now) or paddling on my knees to make life easier on the legs.

I am 58 and feel I am the fittest I have ever been. I too have been sitting at computers screens all day for the past 40 years.

Two things:

1. Work out something you like to do that makes you fit and do it. I kite and surf and cycle to work, go for the odd walk with the missus. It doesn't have to be high intensity or even great duration as long as you do something.

2. Use brain not brawn. If your paddling technique is causing back pain then modify your technique and don't dig in so hard. At the beginning of SUP we used to talk about "stealth paddle" where you paddle as smoothly as possible with little splashing and smoothness. Use a bit more leg action and don't try to muscle your way through it. You can smoothly accelerate then just give a couple of hard strokes to push you into a wave and you're off. You might have to be a little selective about where you surf but it is doable.

PS I used to suffer chronic back pain. Every year or two I would have a massive spasm that would put me out of action for a couple of weeks. I could barely stand up. After years of excessive kiteboarding, riding toeside, and cycling to work 2-3-4 times a week I can't remember the last time I had a back spasm. All that bending and flexing and stretching has conditioned my back and the pain is gone for good. Way more effective and more fun than doing dumb**** exercises.

Well CSenough, I am now 61 and love my SUPping and SUPsurfing.
Cant prone surf much anymore due to a neck injury.

In my opinion you can't beat SUPing for SUP fitness. If I can't SUP I walk whenever I can. I have a four year old Grandson who lives with us, so I have to keep up with him on his bike or scooter, so this is a good workout.

I try to paddle, ocean, surf or flatwater, several times a week. I won't break any records but that isn't my aim.

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Gorgo said..
I am 58 and feel I am the fittest I have ever been. I too have been sitting at computers screens all day for the past 40 years.

Two things:

1. Work out something you like to do that makes you fit and do it. I kite and surf and cycle to work, go for the odd walk with the missus. It doesn't have to be high intensity or even great duration as long as you do something.

2. Use brain not brawn. If your paddling technique is causing back pain then modify your technique and don't dig in so hard. At the beginning of SUP we used to talk about "stealth paddle" where you paddle as smoothly as possible with little splashing and smoothness. Use a bit more leg action and don't try to muscle your way through it. You can smoothly accelerate then just give a couple of hard strokes to push you into a wave and you're off. You might have to be a little selective about where you surf but it is doable.

PS I used to suffer chronic back pain. Every year or two I would have a massive spasm that would put me out of action for a couple of weeks. I could barely stand up. After years of excessive kiteboarding, riding toeside, and cycling to work 2-3-4 times a week I can't remember the last time I had a back spasm. All that bending and flexing and stretching has conditioned my back and the pain is gone for good. Way more effective and more fun than doing dumb**** exercises.

Thanks for your comments.

It is interesting what you say about back pain. I have also 'suffered' over the years as you have described. Now my back pain is different. It is probably from too much paddling, probably pushing too hard when paddling as you describe, and I wonder if it also related to climbing back up on the board (it is a motion that would hurt if I did it on dry land). So it is more overall soreness compared to the nasty spasms. (I sound so whiney...)

I need to think of some other exercises. I used to run a bit (6+ kms a few times a week) along our local beach but that is not exactly gentle on the back or knees...

I'm 48, just returned from 10 day trip in Maldives, did not have an ideal lead up, with work commitments did not surf for 8 weeks leading into the trip. I do have a physical job, but nothing like surfing for surf fitness.

I don't think you'll have a problem in Maldives, I surfed 3 to 4 2 hr sessions a day, yes was exhausted at the end of every day, but so were the young prone surfers. The joy of the Maldives is you not paddling through any white water, you'll love it.

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TWs said..
I'm 48, just returned from 10 day trip in Maldives, did not have an ideal lead up, with work commitments did not surf for 8 weeks leading into the trip. I do have a physical job, but nothing like surfing for surf fitness.

I don't think you'll have a problem in Maldives, I surfed 3 to 4 2 hr sessions a day, yes was exhausted at the end of every day, but so were the young prone surfers. The joy of the Maldives is you not paddling through any white water, you'll love it.

Fantastic! Pretty impressive session count, especially given your preparation. Bring on July!

(Any photos or vids from the trip?)

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E T said..
Well CSenough, I am now 61 and love my SUPping and SUPsurfing.
Cant prone surf much anymore due to a neck injury.

In my opinion you can't beat SUPing for SUP fitness. If I can't SUP I walk whenever I can. I have a four year old Grandson who lives with us, so I have to keep up with him on his bike or scooter, so this is a good workout.

I try to paddle, ocean, surf or flatwater, several times a week. I won't break any records but that isn't my aim.

Thanks. Leading up to the trip I will make sure I get plenty of time on the water. My legs are burning just thinking about TWs' session count...

My secret was, do rush back out, paddle out slow & watch everyone else, after lunch snooze always helps.

Fifty five in December
Arthritic knee and toe
Bikram Yoga minimum three times a week...jobs done!
Cheers
Sparx

I'm 66 and surf for an hour and a half most days and don't really have any problems. As you age, energy is limited and recovery longer. Taking on extra activities to make you fitter for surfing can have an adverse effect. I'm lucky I have no injury's or illness but I know if I do something different like take a long hike or something similar it really buggers me.I probably limit any extras to a bit of stretching.
I think 3 hour surfs would ruin your surf the next day as well. Pace yourself and get quality instead of quantity.

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TWs said..



My secret was, do rush back out, paddle out slow & watch everyone else, after lunch snooze always helps.

Nice pics! I hope to get plenty like that! And if you are in the water with others, I guess there is no need to rush back to the line up.

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rockmagnet said..
I'm 66 and surf for an hour and a half most days and don't really have any problems. As you age, energy is limited and recovery longer. Taking on extra activities to make you fitter for surfing can have an adverse effect. I'm lucky I have no injury's or illness but I know if I do something different like take a long hike or something similar it really buggers me.I probably limit any extras to a bit of stretching.
I think 3 hour surfs would ruin your surf the next day as well. Pace yourself and get quality instead of quantity.

Three-hour sessions are not that common - but some days the surf gets better and better. What's a guy to do! Sounds like a good routine getting 90 minute surfs most days!

I am 67 and just dropping below 98k, chronic lower back, knee brace, 2 blown out rotator cuffs....issues, but nothing too bad.

Variety of SUP disciplines helps me get by.

I am a lazy b'tard. I won't do any exercise for more than 3 weeks. I simply get bored and tail off.

So my only fitness comes from passion. I love SUP surfing. I love paddling my Surf SUP's on flat-water. I love Golf.

I may ride a short SUP at dawn for 3 hours, eat lunch, nap, then ride 10'6 SUP for a few hours in the afternoon. (Stable SUP's add water time and give tired muscles a rest, while adding to conditioning)

Or I paddle flat-water for 6 to 10 k on my surf SUP's in the afternoon

Yesterday I felt the need, so I pushed hard for 8k on my 10'6 Surf SUP... burned my whole body and lungs.... felt great! (I'll go slower today)

When I can afford it I love the 9 k walk that comes automatically with a round of golf. Walking itself bores me.... with golf... it's included. Plus the occasional swing, works wonders to unkink my lower back.

In summer, I have no problem surfing 5-6 days a week with 3+ hour sessions average.... but conditions are calmer, waves small and challenge is less.

Passion keeps me in the water, not conditioning

My goal's
Winter: 10 hours a week on SUP
The rest: 20 hours a week on SUP
I come close.

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supthecreek said..
I am 67 and just dropping below 98k, chronic lower back, knee brace, 2 blown out rotator cuffs....issues, but nothing too bad.

Variety of SUP disciplines helps me get by.

I am a lazy b'tard. I won't do any exercise for more than 3 weeks. I simply get bored and tail off.

So my only fitness comes from passion. I love SUP surfing. I love paddling my Surf SUP's on flat-water. I love Golf.

I may ride a short SUP at dawn for 3 hours, eat lunch, nap, then ride 10'6 SUP for a few hours in the afternoon. (Stable SUP's add water time and give tired muscles a rest, while adding to conditioning)

Or I paddle flat-water for 6 to 10 k on my surf SUP's in the afternoon

Yesterday I felt the need, so I pushed hard for 8k on my 10'6 Surf SUP... burned my whole body and lungs.... felt great! (I'll go slower today)

When I can afford it I love the 9 k walk that comes automatically with a round of golf. Walking itself bores me.... with golf... it's included. Plus the occasional swing, works wonders to unkink my lower back.

In summer, I have no problem surfing 5-6 days a week with 3+ hour sessions average.... but conditions are calmer, waves small and challenge is less.

Passion keeps me in the water, not conditioning

My goal's
Winter: 10 hours a week on SUP
The rest: 20 hours a week on SUP
I come close.

It is funny reading "I am a lazy b'tard" along with everything else in your post ;) Sounds like you (and rockmagnet - and probably many others on this forum) have it worked out. Plenty of SUP time at the right pace. The key is good health (or good enough health). Fingers crossed we all stay healthy enough to enjoy our lives as we choose.

I still have a business to run - I just don't tell my employees how much I have been SUPing lately (our secret). But I put in many years of extremely long hours (and a few years of pretty bad heath - I got lucky) so I am OK with sneaking out for an occasional SUP/surf.

But I have seen some of your vids and photos. Your winters involve snow and ice - 10 hours per week is impressive!

Thanks for your comments!

It's the bending of the spine that gives you the back pain .As we get older our discs get weaker ,so we have to keep the muscles stronger to keep less stress on the joints .posture ,keep the back as straight as possible .i have ruptured my discs twice now .had pains cramps down both legs unable to walk the first time for three days .no fun.
things to do .walking stretching every day ,extend paddle to keep more upright.Take magnesium tablets for back spasms .zinc for energy and cell recuperation .just keep exercising .things that irritate backs ..sitting,lifting with a bent back ,use your legs to lift, the muscles are bigger and stronger .as someone said ,also use your legs to paddle more instead of your back .keep your hamstrings stretched,as the tightness goes up into your arse and up your back,best way to do it ,is on your back and pull your legs toward your head one at a time.slowly.also lay on your stomach and push your arms straight ,my physio told me this squeeze s the inflammation out of the disc.my back often cracks back into place most times .
Anyway everyone is different and something's work.
i found supping has been the best thing ever for my back ,I don't use my surfboard anymore ,too bent for too long .3-4 hours supping without a drink is a long time .keep the fluids up even if it is beer .good luck ..wish I was 21 again .

Hey cantSUPenough.
I was guilty of sneaking out early for a SUP surf more often than not without fueling up first, and found i was getting fatigued quickly.
I don't really feel like eating too much pre-dawn, but force myself now to at least have some water, fruit or toast, and a coffee. Makes the difference for me.
I end my session nowadays when I start to fall off for no apparent reason. This seems to be normally due to a lack of concentration caused by anything from fatigue, trying to have a conversation with someone who insists on talking to the back of my head, or a female walking past on the beach wearing a bikini 2 sizes too small.
This tends to occur around the 3 hour mark, and I agree with others that I should perhaps have called it quits at 2 hours.
Hydration and rehydration, a quick nap in the afternoon and eating good stuff the night before all helps.
SUP has "cured" my back pain and shoulder pain, and I feel fitter than I have done in years. I do work away from home on an even time roster, so will SUP any wave available for as long as I can when I can, and use work to continue light excercise to recover. If I was near my local 100% of the time I don't know if I would survive!
SUP till ya drop (at least until you're too old to wipe your own bum).
Cheeeeeeeers.

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Tardy said..
It's the bending of the spine that gives you the back pain....

I beg to differ on that. I think people are different and there are numerous reasons for pain. My pain was caused by a narrow nerve canal between the vertebrae. It would rub on the nerve bundle and cause inflammation and pain. The orthopaedic surgeon checked it out and said he couldn't really do anything useful for it, but I could take pain killers and go for it. I could cause myself pain but I would not do any physical damage. I went for it and it's all history now.

I also have some compressed vertebrae from an accident. I'm a couple of centimetres shorter than I used to be. They cause me no drama at all.

The current thinking, which I strongly agree with is, use it or lose it. Get out there. Do stuff. Learn to pace yourself. Learn to refine your techniques so you can do maximum stuff with minimum effort. As they say, old age and treachery will always triumph over youth and enthusiasm.

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Gorgo said..





The current thinking, which I strongly agree with is, use it or lose it. Get out there. Do stuff. Learn to pace yourself. Learn to refine your techniques so you can do maximum stuff with minimum effort. As they say, old age and treachery will always triumph over youth and enthusiasm.

Totally agree with you and the others old mongrels, the beauty of the sup sport is even at any ripe old ages as noted in this post , we are still supping and surfing and in doing so have the key to maintaining health both physically and mentally...
I'm 58 , competed in the last few nationals mainly for the experiences but also to give a target to step up to a new level of fitness. Technique, core strength and learning to pace yourself are good but just getting out there paddling either by yourself or with mates is the best thing ..... It keeps you feeling young, healthy and alive.....

I found an Elliptical trainer at home very useful:
- whole body work, no impact
- you can actually adopt a SUP paddling movement somewhat by placing both hands on one arm: one on top, one lower on the shaft
- you can watch TV in the same time: just various SUP / surf movies, TV series, online courses, read E-Books...
- you do not feel bad burning fuel driving 20 minutes to the beach and back to have a paddling session

Thanks for all the comments!

The elliptical trainer idea sounds very good. I would prefer to SUP , but if conditions stopped me from SUPing then that would be a good way to exercise. (I sometimes exercise by standing next to the pool and paddling the still water. I look stupid but it works pretty well.)

I have to confess that I have not given a lot of thought to fuel/hydration before paddling... Need to change my ways.

Great to hear about so many old(er) guys getting a new lease on life!

CantSUPenough I know exactly what you go thru. I’m soon 58 and at night after my lately pretty well daily sup-surf (or three) my back is killing me. I usually have one of my many grandkids making me do something on the floor and I seriously can’t get up again. However, no matter how much I worry about the back and other pains, I find that the next morning, when I wander down the beach to check the surf, if it looks good, there is no issue with any pain (even my presently broken hand) and I grab Bambam and get out there and into it. Seriously, I think I have to be run over by the proverbial bus to stop me. In the back of my mind I think this is going to seriously catch up with me one day, but like my love of beer, red wine, tequila, and various other beverages, I’ll worry about it when it happens.
Live for the day and just go for it mate!

Sounds like you have a great setup when you can go out so frequently. As you say, if there is surf then any pain kind of gets ignored and off I go. It would be nice if we could avoid some of the pain and stay out longer (and/or perform better while we're out there). I am going to try some of the suggestions and see what happens.

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EToriginal said...
CantSUPenough I know exactly what you go thru. I’m soon 58 and at night after my lately pretty well daily sup-surf (or three) my back is killing me. I usually have one of my many grandkids making me do something on the floor and I seriously can’t get up again. However, no matter how much I worry about the back and other pains, I find that the next morning, when I wander down the beach to check the surf, if it looks good, there is no issue with any pain (even my presently broken hand) and I grab Bambam and get out there and into it. Seriously, I think I have to be run over by the proverbial bus to stop me. In the back of my mind I think this is going to seriously catch up with me one day, but like my love of beer, red wine, tequila, and various other beverages, I’ll worry about it when it happens.
Live for the day and just go for it mate!

I can vouch for EToriginal. He's like "part of the furniture" out there. Another SUP tragic......