Ten years ago, I finally started a real exercise program for the first time in my life. In the process, I “found” my quadriceps muscles for the first time! They weren’t really lost, but before starting that training program, even with maximum muscle contraction, I could not feel my quadriceps muscles. This month, I offer you that story from a popular blog I wrote in 2023, along with an update.
During mid-2025 my workouts began to feel boring and tiresome. I kept getting new aches and pains and tried varying my program, both at home and at the gym. I unsuccessfully searched for a local trainer experienced in working with seniors. Then, while trying new exercises in November, I stirred up an old injury which required me to stop exercising altogether. Holiday guests and travel followed—and still no regular exercise.
Thinking ahead to the New Year, I started to make some plans for a revised exercise program. But then I came down with the flu. This bug flattened me for two weeks and drained every bit of energy I normally enjoy. Now I am starting to improve and move around again, eagerly searching for my motivation, resilience, and energy—which I will never again take for granted!
In spite of my ten years of exercising, today I am weak, tired, and in need of a thoughtful recovery plan. All that time in bed and stretched out on the couch gave me time to appreciate the energy and health I usually have and to want more of the same.
My story of a physical decline and need to start again is common. Many of you have experienced it in some way after an injury, surgery, illness, or changes in work or family. I’m reminded again how challenging this is, but there is no alternative if we want to maximize our chances of staying active as we age.
Here is the outline of my recovery plan that I started this week. First, a short daily walk, with my trekking poles as I wrote about in 2023. After a few days, I’ll return to my mat at home for 20 minutes of stretching and easy exercises. When I feel stronger, I’ll go back to the gym. Next week, I have a scheduled consult with a trainer who specializes in working virtually with seniors. I feel hopeful I will get some help and guidance as I move ahead in my recovery. I also realize I have to commit time to this effort and make it a priority, and that it will probably require at least five hours a week for either walking or working on strength training, balance, and endurance.
SUGGESTIONS:
1. Check back with me over the next few months. I’ll update you on the details of the plan and how the virtual trainer is working out. Consider sharing with me your story of beginning again.
2. Remember that healthy eating is also a crucial part of recovery. Aim for fruits and veggies 6x/day, along with whole grains, beans, and nuts. Limit processed food and red meat. I know you already know this, but we all need reminding.
God bless all of you,
Donna
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Dr. Donna Chacko promotes health of body, mind, and spirit through her website (serenityandhealth.com), her blog, her podcast/vlog series, “Engaging with a Messy World” and " “Pop-Up Conversations on Health of Mind, Body, and Spirit,” and programs at her church. She is the author of Pilgrimage: A Doctor’s Healing Journey (Luminare Press, 2021), a recent best-seller on Amazon, 2022 Illumination Awards Gold Medal Winner, 2022 Reader Views Literary Award Gold Medal Winner, and 2022 Catholic Media Association First Place Awards.
When beginning again is the only option.