Tips for seniors back exercising after being less active because of the pandemic

Ivan Engel of Squirrel Hill has advice for fellow seniors working out for the first time since not exercising for the past six months because of the pandemic.

“Know your limits,” said the 73-year-old after a grueling 45-minute spinning class and half an hour of stretching on Sept. 9 at the Jewish Community Center of Greater Pittsburgh in Squirrel Hill.

A member of the Jewish Community Center since 2003, Engel kept in shape via the center’s Zoom fitness classes, while it was closed because of covid-19. He also walked in the neighborhood.

The former Pittsburgh Public Schools music teacher said walking is the best way to restart exercising because it costs nothing and you can do it in your neighborhood, by yourself or with other people. He said to not over exercise — he learned that the hard way.

“Exercising helps me physically as well as mentally,” said Engel who began getting in shape through running when he was younger. “It improves my mood and my quality of life. The JCC is a very important part of my life from exercise to camaraderie.”

Being back at the Jewish Community Center for the past few months has been wonderful he said after taking the spinning class led by fitness instructor Marsha Mullen. She is a motivator, Engel said. She encourages participants to work at their own pace, he said, especially those who are just returning to working out.

During the spin class, she would tell them to add more resistance on the stationary bikes, to “go a little faster now.”

“Roll those pedals and keep moving. Take a little resistance off.”

“Nice job,” she told them.

Mullen suggests if you are just getting back into working out, to start out small.

“Don’t think jump back in where you left off,” she said. “Maybe start with a walk a couple times a week for 15 to 30 minutes then build up gradually to more times per week for 30 to 60 minutes.”

She said to “set smart goals.” The word “smart” stands for specific, measurable, achievable, realistic and timely. Consistency counts, she said, so make sure you schedule your workout time or it won’t happen. You can also plan for a group exercise class or meet with a personal trainer.

“Being accountable helps,” she said. “So having a workout buddy or a personal trainer helps. Also, tracking your progress helps keep you consistent with your goals. And don’t compare yourself to anyone or to your old fitness self. Be happy that your body allows you to move.”