I'm 69, female, been running for 40 years. Moved to France after retiring at 66. First thing we did was convert 2nd bedroom to a gym, with everything you can think of... and more, plus rower and static bike downstairs. Lift weights 2 x week and run 4 times on a Garmin coach programme so doing intervals etc not just long easy runs. Living in France so making major effort on my French, and among other ways (leading warm up and cool downs in french with local run club) have online lessons with Lingoda which really commits you to putting the effort in. I follow the Peter Attia principle of the 100yrs decathlon! And yes like you I reckon I have 10 more good years plus of running etc so packing in as many adventures NOW. Off snowshoeing this winter, cycle touring long distance next year, and western riding in Alberta 2025. Making year plans a great motivator to be fit enough to do all, this stuff. Good luck with your life mission! 🏃♀️🏇🏋♀️🚴🏾♂️🛌🙏
Jo this is fantastic, thank you for writing. It's great to hear someone else is so committed. And thanks for the tip about the strength training channel - I'll check her out.
Don’t sell yourself short, you definitely have more than ten years left of running. I’m 78 and lead a similar fitness lifestyle as you. I’ve competed in cycling, XC ski racing, running since I was 25. I now have no desire to compete against others but never stopped training. The past five years I’ve added kettlebells and a Concept 2 rower to my home gym. Still Nordic skiing, mtn. biking, rowing, strength training and a little bit of hilly trail running in the small mountain town where I live. At 69 you have a long time left , just don’t stop.
Ok gents, I’ll be 81 in March and ride 80 to 100 miles per week. Feel great, eat extremely clean and use floor exercises pre ride. Advice, don’t stop. Reside in Arizona and still ride the Tour de Tucson each fall
I’m 73 and have zero plans of quitting riding, and my general flexibility and strength training. A little over a year ago I hired a personal trainer, she has come to find out I like to be challenged, and she does so. There are things I’m doing today that I could barely do when we first started, I love it. My attitude is never quit.
I appreciate that you create these videos. I am nearly 78 and find I need much more sleep . I work out at a gym 3 days per week in winter and 2 days in summer. I ride more in summer as I have for since I was 35. Summer rides around 35 miles after I become conditioned after not riding much in winter. Again I thank you doing these videos.
Good stuff, Simon! Eating, exercising (strength and cardio) and sleeping well will give the vast majority of us 80% plus of all we need for a health life. Reducing stress from work, family and personal psychological issues will get us most of the rest of the way.
Great series, Simon. Now in my sixties, after 42 yrs in construction, no running for these knees. I alternate weights with cycling thru the week to stay in shape and ward off the muscle loss as I age. I have the bike on the trainer for the winter, here in Southern Ontario. ✌️🇨🇦
Great channel. Im 54 . Been watching and talking with older people in my late 20 s. Absolutely mind set and weight training makes you look and feel younger . Cheers .
We have some things in common. First off, sleep is an imperative part of my routine. It seems like 4 complete sleep cycles is my sweet spot. Also, you mentioned nose breathing, and I started concentrating on nose breathing 3 years ago, and it has made a huge difference. My partner always mentions how much less I snore. I am not studying another language, but a couple of things I do to keep my mind sharp are writing daily and doing my New York Times word games. Truly keeps my mind clear. A couple other things I find important is a diet that is both healthy, and fiberful, as fiber is truly our friend. I also make daily time for quiet and relaxation for at least 1 to 2 hours if I have the time. It could be just listening to music or just meditation. I have been wanting to add Yoga since it should help my daily stretching routine. This really has helped both my biking and hiking routines. This past week, I did about 45 miles hiking on our local snowy trails. It was completely invigorating.
Loving Duolingo here as well Simon, and about to hit my 1-year streak learning French in the next few days. The motivation is a plan to do a bike-packing trip around Brittany after taking the ferry from Cork. I've used Linguaphone in the past for both Japanese and Spanish. And they were certainly good courses, but the gamification and personalisation in Duolingo makes it a far superior teacher for me.
I had a running coach that taught me about mouth breathing and it just made a world of difference. Now, I'm never out of breath or struggling to breath... even my my HR hits 170 bpm.
Great points. I’m doing all the things you mention. Except learning a language. In my case I’m relearning the guitar with an aim be better then I was. In my late 60’s my fitness is better than it was five years ago. Keep posting the great content please.
For those wanting a little help breathing through the nose, you could try the Breathe Right nasal trips. They pull the nasal cavity open using an adhesive strip. We have them in the US. Perhaps you can order them online from other countries. It might be a good adjunct to the mouth taping idea if you find your nose doesn’t feel open enough. Of course, this is not to be used for people with sleep apnea who should follow the directions of their physicians. (BTW, I’m not associated with Breath Right. I just love this product and breathe so much better with it. I have a deviated septum.). Thank you for your videos, Simon!
Great series Simon, thanks. About to hit the mid sixties and still love training. Now with the combination of a good sleep, healthy eating, swimming, gym and cycling. Just as well I do not need to go to work anymore. Keep up the good work and never give in.
I suffered a significant "cardio event" two years ago, things have worked out as well as I could have hoped. Just of few aspects of life I had forgotten Work on your habits ( ditch bad habits, develop new better habits) just the PROCESS of reinvention will help. Communicate with EVERYONE, you never know where the good ideas will come from, and widening your circle of friends will help everyone. Remember that self improvement ( healing ) requires time, energy, and ( importantly ) commitment, improvements don't happen overnight give things time.
I love this. I’ve always loved cycling and at times I over do it. I’m mixing up my early morning walks with lifting weights at home gym. I really appreciate the tips and advice ❤.
Thanks for all that Simon, as ever very inspiring & useful. Two comments arising: 1. I'm not a medic but 12 months ago underwent septoplasty (imagine B&D drill up the nose!!) because of a deviated septum which greatly reduced the volume of air I could get through my nose. Post-op life is so much better including less snoring (so I'm told). Just thought this worth mentioning becuase some folks might pick up on you 'breathing throught the nose' suggestion and say (like it was for me) "impossible" ! 2. Switching your router off like that isn't recommended for 2 reasons, one - they get occasional firmware updates and during the night is the favourite time and two - they train with the 'far end' to determine the optimum transmission speed or mode, and if switched off they have to go through that again, and may not always get it quite right. That last point won't apply if you have FTTP though.
For all of you who don't wanna look stupid because of a taped mouth - look for anti-snoring chin straps. You can find them at the big A or many other sites online and places offline ;-) I suffer from sleep apnea an use a breathing device at night with a small mask blowing the air only into my nose, so at the beginning my mouth fell open during the night. My docs in the sleep lab suggestet to use a chin strap and that really helped - no longer a dry mouth in the morning. Thanks for your videos, Simon - I love to watch them an hope I'll manage it to get to Scotlang again someday - and that time with my gravelbike at the back of my car to ride a few of the trails you showed us.
Keep up with your great work because this 71 years young personal trainer appreciates what you're doing. Cardio, resistance, stability and mobility is important as we age. Sleep, nutrition and recovery are also key components for longevity.👍
I'm 69 have had AF successfully treated with Ablation (eventually) cycling is my main game along with do walking and gardening, the main thing I have to watch is my recovery, finding I need more time in-between rides than my mate who can nearly go out every day sometimes, sometimes I'm sleeping ok and sometimes not probably better when I'm not pushing too hard, it took us a while to work it out but my cycling buddy and I have got a good thing going now both respecting each others needs, thanks for the Vids
Oh, I'm learning French too (with Duo Lingo) and really enjoy it. No tips, but weight training has always been my first love and I'm finding with heavy lifting I am still making strength and muscle gains into my 60s. So muscle and strength loss are not inevitable in my view.
Been taping now for several years with many different tapes. I like one horizontal strip. If adhesive too strong I put in my arm first, then apply before going to sleep. Love the channel. Need to get one of your stylish winter caps
I really like this series! I just turned 65. I'm using the biking thing as my primary exercise activity. For me, as he mentions in this video, I'm really enjoying Strava. It lets me keep connected to like-minded people, it allows for a bit of "fun" competition, and I really like being able to compare my results with others riding the same route. My favorite thing is "Local Legend" and I am the Local Legend on a number of segments in my area. Local Legend is the person who has ridden the segment the most over the past 90 days. I'm in the 50-60 times on a particular segment category. I also have a few "King of the Mountain" wins, on some of the lesser traveled segments. Anyway, I'm not as strong, or as fast, as I was in my glory days of high-school and college, but if you ride up to me on a trail, and then try to drop me, you might have just created a problem for yourself, with the old guy!
Nice one Simon! I’m a mouth breather, but find it quite easy to nose breath while cycling, gym, running, yoga etc. it’s sleeping I struggle so I might give it a go! Ta.
I hear you on the sleep, Simon! As I get older I feel like it's much more important for me. And excercise is vital! I really feel it when I don't get enough miles on my bike! Stay active my friend!!
For my runs and bike rides through the week I stay on low heart rate (search maf training for more info) and at weekends I go at a higher heart rate as I feel cool and easy. About the brain part I do a strange "meditation" trick that evolves brain cells and neurons. With headphones I lay and I listen to real music. I pay attention to instruments and the rythm, the bass line or so. Even Well know songs with this trick seem new to me. Your videos are helpful and informative
Nice set of habits and they look well thought through. I am 61 and headed to Colombia for paragliding in Jan so working on my Spanish. I am loving Butterfly Spanish on TH-cam as she has tons of character and takes the dryness out of language learning.
Very good...have read about the lip tape ing....I have been nose breathing for 10 years or more now an it is very efficient way to exercise...I also play the bagpipes an play much better when nose breathing...sleep is my weakness especially after a busy exercise or work day an alot of problem solving...i use a mouth spray of magnesium to assist..also i have a supply of mild sleeping tablets on hand when things get tricky...i only ever use a quarter of one, but check with your GP how to manage them...i regular check heart an blood pressure an O2 sats to make sure they stay in a safe range...being an asthmatic athlete has its challenges and when it goes astray I always think....mmmmm I have overdone it which is the most difficult aspect to manage...good luck on that one..chrs Dave
Another great video Simon.... I've always been a good sleeper, currently averaging 8.5 hrs... with no breaks. Yep the mouth taping is weird!!😲🤔 Thanks for taking the time to film, edit and post... cheers Alistair 👍
Great set of videos. I am 49 now but have some injuries. My main thing was to stop chasing times a s pace. It's more about enjoyment. Accept I have some long term injuries and learn to live with them slow a bit and diversify your training to mix it up. Rest is very important like you said as well
Taping my mouth for a year My capacity on a bike improved magically almost overnight. I use a thin strip about .5cm wide and vary where it crosses my lips to avoid irritations Love your videos thank you
It’s an interesting idea. I looked into this a while ago and the problem is, truly effective pre-hab is very personal, and one size doesn’t fit all. My back and knee pre-hab wouldn’t necessarily work for you. And I’m no expert. The Recovery Athletics app is the closest I’ve found to generalised pre-hab, re-hab and strength.
One thing I’ve learned this year is the importance of proper alignment. I’m 63, and on the past couple of years I’ve been having my knee complaining after I run or lift heavy at the gym. At first I just thought of it as an issue with aging - I exercise vigorously and thought that this old family issue was finally catching up with me. My gram had the same issue and by her 60s had developed bad arthritis in the same knee that was complaining on me. By her 70s it was swollen to about three times the size of a normal knee…WOW, that poor woman must have been in a world of hurt… My mother developed the same issue in the same knee. She spent the last few years of her life with her knee slathered in an analgesic lotion, wrapped in a heating pad. She suffered. My aunt and younger cousin both had knee replacements. I considered myself very fortunate and resolved to keep cycling, hiking, and lifting to keep my knees strong. Then my 33 yr old son developed a knee issue. He plays a lot of sports and the pain was restricting his activities . He went to see a podiatrist… That changed the water on the beans… He was informed that he had a bio mechanical issue, alignment issue, and was prescribed orthotics. It corrected his knee pain and he doesn’t have any restrictions now. I decided to see the same podiatrist. As it turns out, I have the same biomechanics as my son. I now have corrective insoles for my workout shoes that correct my alignment issue. My knees complain a lot less even now, and I’ve only had them for about a month! What I’ve learned is this…do NOT accept that issues that you develop with your feet, knees, hips or lower back are just the result of aging. Just because something “runs in your family” doesn’t mean it cannot be corrected. If you have a sore knee, see a podiatrist before you decide there’s nothing that can be done. As we age we must be willing to maintain an open mind about how we show up in the world. Never, ever apologize for your age! Stand up, lean in, lift heavy…BE FIERCE. And don’t give a shit who’s watching! 😁 ps I’d love to see more fierce older women athletes doing videos like these!
'Sasha Fierce' - Beyonce's alter ego. You're absolutely right of course, and I have had similar issus with alignment. One thing I'd pass on is this; I needed an orthotic in 2002 and it worked when I hiked the Pacific Crest Trail. Years later I needed a different orthotic for a slightly different issue because my alignment changed. Again, years later, my physio felt I no longer needed them, and after a load of regular exercises I now walk and run without. So... things change!
Thanks for adding the language learning part to keep the brain learning. Too often we don’t realize the importance of learning new things for the health. I’m learning Spanish and French. Since retiring it can be challenging to keep my brain learning new stuff.
I’m really enjoying your videos and doing many of the things you are. I’ve certainly turned a lot of my injury rehab exercises into prehab - especially ones for my knees. Taping your mouth is certainly weird, but I can see it is the only way to stop mouth breathing while you are asleep!
I have turned 61 recently, keeping fit with swimming (20km/week) road bike cycling on cycle tracks (100km/week), as well as walks with my wife. I find that the mental benefits are on a par with the physical benefits. Your tips on recovery are a wake up call. Stretching is one thing I am ignoring. After watching this video I will put more effort into to the recovery side of things. Nice series. Thanks
Kudos! You've reinforced several habits I've adopted over the past year. I feel like I'm on the right track. I keep my mouth shut when cycling which has benefits. I've gotta' try the tape-on-the-mouth thing, for snoring! Many thanks!
Taping the mouth seems so obvious, yet it so easy to overlook. Thanks for sharing. For me, trying to breathe through my nose in the hot dry Arizona desert seems to help retain moisture and makes it easier to stretch my water suply.
Love your channel - new subscriber - I do all the things you suggest and have felt the benefits - mouth taping, zone 2 running, prioritize sleep. I would add light first thing in the am, cold therapy, and grounding. Keep enjoying the moments
Great series!! Totally with you on the mouth taping. My wife and I started mouth taping several years ago and now I won’t even consider not taping up each night. The first night trying it was a leap of faith though!
60 y/o male from AU here... I save money on gym membership by having all I need at home, in a kind of Pilates / yoga / meditation / stretching and stillness space I have set up - lighting, scents, etc. all add to the space and help me in my various hybrid practices. I don't need racks of metal, rows of machines, loud music and young people filming their antics... my stationary bike is my HIIT machine, my commuter bike is my Zone 2 cardio (fasted) machine, my bathtub with magnesium flakes is my recovery machine, my masticating juicer is my vitamin machine (organic and low sugar (vegetables, not fruits)... I have injuries (torn muscles, 40 years of manual work in Construction and landscaping) (and being a tall, solid build, running is just asking for knee, hip and other injuries and pain. Cycling is low impact, swimming is too, and complements the lower body cycling with upper body workouts. Sleep is very important, I left a job because of the way it interfered with my sleep (long commutes, stress, throwing my eating habits out of sync.) As we get older, our production of Melatonin decreases, your GP may suggest supplements (just for a while to re-establish a good sleep routine, don't want the Pineal Gland to forget how to make it... Our environment is important. Dark, cool room, fresh air, light clothing (if any) and no blue light sources or heavy meals for at least two hours before bed. Like your language learning, I am trying to build new neural pathways - Italian is a simple choice for me to learn, but on a physical level, I have decided to learn to play the drums... Electric drums, for my neighbours sake! I figure this will build new brain cells and nerve capacity, physical coordination from having to use four limbs independently... I also like the stress relief of hitting things, and the benefits pay off in other areas... I'm a better dancer now, feel stronger and am building a secret skill that I'm going to bust out some time in the future - even my kids will be surprised... Balance, grip strength etc. are all important too, and cycling, swimming and drumming give me a good selection of physical activities for stress relief and conditioning.
Great video. Thank you for this series. An important part of my sleep ritual is pre-bed meditation. I find taking just 10 minutes to quiet my mind before bed helps me fall asleep faster and makes my sleep feel more restorative.
Excellent that you’ve found what works for you. Frankly I drop off as my head hits the pillow but it’s always good to have a routine that works for you
There are head straps that do the same thing as your tap. I use a CPAP so I do most of my breathing through my nose, but I have also woken up with dry mouth, so I got the head strap which I use under my CPAP head strap.
I just got the book, "How not to age" which was out yesterday. It's very extensive on all aspects of health, can jump into any topic you like, do not need to read start to finish. It really does consider all the good studies and summarise them well along with possible concerns. Lots of good advice. Well researched. Plenty of refs. He summaries the best studies! Takeaway for me so far - do not need much protein, vegan is best but take b12 of course. Another one was eat most in the morning. And fast before bed. This has many good effects inc lowering blood sugar over time (should be easy to test!). I read those studies said eating in the morning, even high GI load, had minimal effects on blood sugar. It has made me wonder if another good time to eat a fair bit is right after exercise, as I assume that too will have min effect on blood sugar? He says eat like a king in the morning, more like a pauper as they day goes on. Perhaps just two meal a day and fast inbetween.
Hi Andrew - is there solid evidence behind this? The Zoe team did a big study of time restricted eating and it works - short to medium term especially. Although it didn't matter what time of the day your eating-window started, so I wouldn't get hung up on morning eating. Prof Tim Spector who leads the Zoe science team emphasises that breakfast is the least important meal - so who knows what's right!!! He'd agree about emphasis on plants, although not necessarily vegan. We eat dairy and fish twice a week. One thing that worries me is the lack of emphasis on protein. Study after study shows we need more protein as we age, especially if we exercise. I've heard it said that most Americans get enough protein in their regular diet, but when I work out the numbers in what I eat, I find I have to track it closely and occasionally add protein powder to my kefir at breakfast. I will take a look at the book though, so thanks for the recommendation.
@@alwaysanotheradventure he said morning eating specifically lowered blood pressure in a study he cited after 3 weeks. That is testable. Tempted to test it myself vs afternoon eating windows! It could even be that some windows suit different people? Testing is always good if we can, I like Zoe for that.
@@alwaysanotheradventure It could just be that eating after 8pm is the main thing to avoid, as it looks like the tests that were done were a long eating window (10-12 hours). As maybe the real danger is going to bed with food still to digest which undoes the benefits!!?? I know David Sinclair (who tests himself a LOT) says a later window (12am-6pm) suits him well. He says he finds it easier to fast in the morning, and the bloodwork shows good results. Certainly the benefits of a daily eating window seem great,
@@alwaysanotheradventure V Longo, I read his book, he is good. He supports small amounts of fish too. And that has been my diet up to now. Considering a switch to omega 3 tabs (marine based not plant). I really recommend the "how not to age" book. It certainly gives food for thought. His studies on how dairy raises mTOR were very revealing. He said he so eat dairy stick to fermented. I think I also heard Zoe say that. But I am considering giving it up now. Will see! Nice to geek out on this with someone. Enjoy yr vids.
As I have Pulmonary Sarcoidisis with 60%lung capacity I’m very aware of my breathing and use nose breathing as it stops me from getting sore throats and I do a lot of rhythmical breathing and counting breaths when cycling. I am a bit of an insomniac and only sleep a few hours a night which does worry me a bit regards my health. I put this down to having worked a job with on call and working all hours and probably why I have had M.E for over 35 years. The lates research I have seen says the most important thing is sticking to the same getting up time. The time you go to bed is less important and you should just go to sleep when tired and not to worry about getting 8 hours sleep as some folk need less others need more and that the eight hour thing just puts stress on sone folk. It’s more important to have a wind down before going to bed. It’s also important to have fresh air in the room most folk sleep better in a cool room. Humans are designed to sleep on their own and not be with others and I do sleep better when away on my own. I will say that since cutting out all UPF’s my sleep has improved and I am getting a few more hours in 💤
Great videos, loving this series, as an older athlete, “I use the term athlete lightly 😂” I’m finding your videos really helpful 👍🏻 Really enjoyed the meals videos you did, and bought the book you recommended, as both myself and my wife eat a plant based diet, the book has been great 👍🏻 Thank you and keep up the good work 👌🏻
Truth is Stephen - I am utterly embarrassed to use the ‘A’ word. When someone once applied it to me I was dumbfounded. But as a pal said to me recently, the longer you keep doing this stuff and the more others drop out, then by default, you’re the athlete!
I'm 76 and do the nose breathing on my bike ride. Breathing thru the mouth gives me a sore throat. I do Karate stretches and a few katas and weght training twice a week. Also Intermitent fasting. Don't be to hard on your body, because you'll have bad days.
Mouth taping makes sense because the c-pap machine for sleep apnea has you only breathing thru your nose, and the other downside was dry mouth. My doctor is always giving me nose clearing spray, I need to use it.
Another thought provoking video Simon...Whatever works for you I suppose, although masking tape may just be the adhesive gateway to duck tape etc. If you can pull yourself away from such addictive adhesions I would try singing for improving your breath control.
Simon you have a very good broadcasting voice I’m sure with practice, lots of singing, you would discover you can actually sing, most people can.. ok not everyone is a real talent . It’s just exercising the vocal chords and diaphragm.
i am 78 senior athlete from canada 30 years ago i builted a gym adjacent to our bedroom cost 70000 $ best investment of my life space 20x25 mirors and every type of equipement good sound system for motivation and added a mini trampolin with a bar 10 years ago beautifull view of nature i think that it helped me inside to want to go out side jean luc
Ah, sleep. I used to sleep for England, but latterly, waking up at 3 or 4 seems to be the pattern as i age. Sometimes I drop off after an hour or two, but then I wake up at 7.30, groggy as hell. I try to keep cool in the night - but I don't know what else to do. On the positive, I use Sarah Beth's 10-minute morning yoga, a set of Pilates exercises for my back, and a 15 minute weights routine, about 3-5 days a week, before going out on my ride. This is a great series!
As a person who struggles to get a good nights sleep I have tried different types of yoga before bed which is relaxing and helps me sleep but I found the Yin yoga just before bed is best - gives me a great sleep and I even started remembering my dreams. The other one that is very good is Yoga Nidra. I listen to to that and fall asleep in minutes. Another side benefit of Yin yoga is my body does not feel stiff in the morning when I wake. 👍
Im 63 in july and run about 4 or 5 days a week, i can nose breathe if an easy pace and no uphills, but yes i wish i didn't sleep with mouth open cuz my throat is real dry when i get up, but i dont get enough air if pushing
Interesting on nose breathing I have made a conscious effort to apply that to exercise and your right your nose is you filter for the air . Your mouth is a direct line to your lungs with all the contaminants including biological . More than likely if your breath through your nose you will be healthier . I think the key is having good open nostrils and cavity for easier breathing . Many don't . Mine has improved having a more healthy lifestyle.. I want to add I try to sunbathe a minimum of 15 minutes a day with exposed sun on my back . Quite exhilarating but not enough to do damage . May not get the benefit of being in the sun but clothed . Need more exposure plus being out on day a long cycle you may where sunscreen which is like wearing clothes . I may try the tape . I do get the dry mouth and it's getting dryer as I age
After long runs I always take at least half an hours rest with my legs elevated. That seems to have reduced my injury frequency. And when making advanced food I take breaks lying down as I tended,to get knee problems after stranding for extender periode. By the way I’m 67.
Hi David - I hesitate to do this as they are very specific to my problems and won’t suit everyone. I’d highly recommend a physio assessment for yourself or take a look at Recovery Athletics where there are some great prehab and rehab general exercises.
Sleep has always been where my system has been lacking for recovery, but now on steady regimen of 2 pills (OTC/ herbal/natural) per night and on a good night get just over 7 hours, still have bad nights, but not like back in the day when i did a 100mile time trial after 4 hours sleep the night before. Also started learning French old Duolingo 150 days ago, with s streak reset in the middle. who knows if I'll get across to France to ride now and use it, but chose french as did 2 years at high school 30 years ago so had a starting point. Thanks for the series i need to be working in some off bike exercises. Drew.
Hi Simon, Found Breath much better than Oxygen Advantage. Found shorter in breath and longer out breaths (typically 4 counts in and 6 out)had a major beneficial impact on running but takes practice to achieve. I haven’t yet had the courage to tape my mouth overnight. It does always surprise me when watching athletes who have wide open mouths when competing. Would appreciate advice on when coughs and colds hit - just had 4 weeks of minimal activity restricted to walking each day. Maggie looked a bit out of breath watching your exercises😂. Keep up the great videos. Regards Tim
Honestly I don’t know about colds and stuff - I’m just following the lead of others and working stuff out as I go along. I’m pretty sure I would be mouth breathing if my nose was blocked with a cold!
Great tips, thanks for sharing. Id worry I'd suffocate with the mouth tape. Im 63 and a builder, so heavy strenuous work life and i top it up with regular running and cycling. RHR 48, maxHR175. I occasionally wonder if im overdoing it, but rely on body telling me😅
Glad to hear the strenuous working life hasn’t damaged you - it does many people. That’s a high maxHR too - my last was 167 in a race. With the mouth taping - you could yawn and it would come off. The jaw is very powerful and a bit of tape isn’t going to really seal your mouth (some people plaster their faces in gaffa-tape which seems too much!)The idea is just to encourage your mouth to do what it really should do.
I exercise most days for a short period swim 30mins front crawl etc but struggle to motivate myself to do more and end up playing with stuff in my workshop. I cycle camp abroad on flattish routes for say a month , ride every day as there are no distractions BUT struggle to focus on exercise more at home. Most comments are from people who seem to have prioritized exercise already any ideas how to make the shift?
Personally I need a goal to work towards - either an event or more usually a journey I want to undertake. By training alongside the other preparation it all becomes part of a whole. As a coach perhaps Donnie has some ideas?
Thanks all advice gratefully received. Because I used to cycle to work and I guess was busier I went out when I could and fitness wasn't a big issue. Oh I also live in Scotland . I'm 67 and I think need to shift my focus and prioritise my health a bit more. I do use an exercise bike but as yet not managed any stretching or strength stuff. Oh learning german on my exercise bike in preperation for my trip down the Danube, a long flat ride!
Nose breathing is the way to breathe. Search images of Sanya Richards-Ross who was mentioned several times by James Nestor in his book "Breath." She is running with her mouth closed in many photos.
Exactly - great book by Nestor recommended to me by my Doc. Where I got the idea! And my coach told me to use nose breathing to stay in Z2 when racing IM
Strangely, when zone 2 riding on the trainer, I have found nose breathing actually drops my heart rate a little. I couldn't believe it at first but tried it a few times. Now, if I could just get to sleep...
How do you guys deal with max heart rate. Medical advice is 220 - age or 208 - 0.7 x age or 0.8 x age for men. That is about 165 for me and I bust though that with ease in efforts or racing. So as we age are we to stay in these guidelines or do what feels right. If I did not have a watch, I would never know. Any thoughts
On 1st March I'll publish as a podcast the full interview with Dr Clarkson, the cardiologist who I used in the latest video (13). He explains why 220-age is highly unreliable (can be 30bpm out) and is certainly wrong for me. He's a big fan of doing what feels right and not working to numbers. There was so much more I could have put in that one video! (Not the one you're commenting on, I realise). I've put some bids in for a few top people who really understand the Zone-setting and helped to design them, so fingers crossed I get somewhere.
Instead of mouth tapping maybe try a chin strap? You know, like the one Marley had on in "A Christmas carol". Seriously though. I use a cpap with a nasal mask. Problem was I am mouth breather at night so the air from the Cpap was often exiting my mouth. I use a heavy duty chinstrap I get from a medical supply company. Works very well keeping my mouth shut.
I've always questioned the wisdom of looking at the training(stress) side part of the dual Stress/Recovery process as the essential one. That might be due to the endorphins kicking in when a younger body revs up with all cylinders firing without the limitation of a somewhat worn older body interjecting reminders like soreness and pains. That temporary euphoria is just a mind trick that gets us over the discomfort and keeps us from quitting. Now I believe almost everyone recognizes that mind and body 'comes of age' after one survives past age 70 when the soreness and balking joints comes sooner and stays longer specially if stressed the wrong way. The real health and fitness promoting side of an exercise program has always been the Recovery part that youth always ignore.
Loving this series but have to ask, what is sn older athlete? In my 20s racing a 32 yr old seemed old. In my 30s it felt old but not as bad as my 50s. Lol. Tbh Idon’t feel bad, just wiser and slower. Already implementing your diet habits for health ❤
Can you recommend a decent watch to use with a heart rate monitor strap it doesn't have to be all bells and whistles just something that's accurate that measuring the heart rate. Thanks very much in advance.
I hesitate to recommend kit because I don’t test loads of it to give comparisons. I have a Garmin 745 (I’m a bit techy) and so does my wife (who absolutely is not!). Once set up they’re simple to use. You can get them to do loads more than we use them for, but we’re happy enough. For the best tech reviews I turn to @dcrainmaker always.
Thanks very much for advice you put me in the right direction. I have a band which is absolutely useless and you did a video not so long ago comparing a smart watch with a strap watch and that's where I got the idea to get in touch with you. I ride a Wattbike Atom with a strap which I use for Zwift, which is absolutely spot on To be honest at 70 years of age I do tend to go on Zwift a lot. The watch for the strap will be for outdoor work. Thanks again for the information. I really do enjoy your channel.
Mouth taping has really helped me sleep better. One tip is to use a single piece of tape horizontally rather than vertically (it works better for me). Also, a better book than Breathe in my opinion is the Oxygen Advantage. I've read both and the latter is better.
Looks like some resurfacing has been done your way? Have they done something with the Kingairloch road?.... I think I'd better get some more sleep by the sound of it.
Yes that’s the road around Loch Linnhe to Camus na Gaul ferry. We all had to drive that for over six months when Corran Ferry was off. It took a lot of hammer and they had to resurface the bad bits and extend passing places. Sleep is good!
Coincidentally, I’m now receiving reminders for Duolingo after what must be a year’s absence. I started with Spanish, moved on to Latin - where there were a lot of odd sentences about drunken parrots, I seem to recall - and ended with Haitian Creole. It doesn’t matter how useful the language is, I guess, or whether I can remember it a year later; it’s mostly about exercising the mind at the time. Apparently, practicing the didgeridoo helps with snoring. Something to do with stiffening the soft palate?
I'm 65 and I also found myself waking in the night with dry mouth. Now I tape may lips with the tape and of course, dryness has gone. And my wife says that I don't snore any more.
I've just finished a six day stint salting icy roads in East Yorkshire, midnight starts and hence hardly any sleep for a week. I feel unfit, brain dead and unhealthy so I wholeheartedly agree with Simon about the value of good sleep. Great series thank you
I used to work shifts around the clock in several different jobs. Being chronically sleep deprived is horrendous and so bad for us. I stopped doing shift work in late 2019 and have never looked back. Never again.
I've lived in Italy for well on forty years and was interested to hear the point on language learning. I'm the same age as Simon and have found that my English is getting worse because I seldom use it while my Italian is declinng because I can't find the words with the same alacrity. My local climbs are getting tougher by the day and don't even ask where I've laid down my glasses. Should I just be put out to grass like an old horse?
I genuinely wonder the same myself. I’d have thought it’s a great opportunity to learn more but also understand that you’ve reached a level that ‘works’ for you. My parents retired to Spain where my Dad decided to take an English remote learning O-level in Spanish. He felt the goal of a qualification motivated him. And he got his O-level at 60.
Good on your dad! I read Italian at university in Scotland, albeit 40 years ago, and still continue to work as an English teacher, interpreter and translator, given Italy's dodgy pension arrangements. This means of course that my language decline is quite a concern. More worrying though is the time it took me to climb Forcella Mostaccin on Sunday. That much should be obvious.
Weird, that not weird! I've done the tape across the mouth while sleeping. But have you tried sleeping on the floor. That gives me an 8-hour massage/workout. (P.S. I see that you need to practice nose-breathing on the bike!)
Yeah I’m not good on the bike but I manage ok running. You’d be surprised what people think is weird - I had a few Comment then were unsubscribing because it was too weird! Floor - I might try that!
You look great with a taped mouth 😂 Your wife will like it that way 😉. I actually prefer to sleep separately 2 - 3 days before strenuous events. This gives me the best chance of getting sufficient and restful sleep. At the age of 64, I really appreciate this. There's nothing more annoying when your partner disturbs your sleep. Nobody wants that and nobody needs it. Thank you for this little "intimate" insight into your sleeping life.
I'm 69, female, been running for 40 years. Moved to France after retiring at 66. First thing we did was convert 2nd bedroom to a gym, with everything you can think of... and more, plus rower and static bike downstairs. Lift weights 2 x week and run 4 times on a Garmin coach programme so doing intervals etc not just long easy runs. Living in France so making major effort on my French, and among other ways (leading warm up and cool downs in french with local run club) have online lessons with Lingoda which really commits you to putting the effort in. I follow the Peter Attia principle of the 100yrs decathlon! And yes like you I reckon I have 10 more good years plus of running etc so packing in as many adventures NOW. Off snowshoeing this winter, cycle touring long distance next year, and western riding in Alberta 2025. Making year plans a great motivator to be fit enough to do all, this stuff. Good luck with your life mission! 🏃♀️🏇🏋♀️🚴🏾♂️🛌🙏
Jo this is fantastic, thank you for writing. It's great to hear someone else is so committed. And thanks for the tip about the strength training channel - I'll check her out.
Don’t sell yourself short, you definitely have more than ten years left of running. I’m 78 and lead a similar fitness lifestyle as you. I’ve competed in cycling, XC ski racing, running since I was 25. I now have no desire to compete against others but never stopped training. The past five years I’ve added kettlebells and a Concept 2 rower to my home gym. Still Nordic skiing, mtn. biking, rowing, strength training and a little bit of hilly trail running in the small mountain town where I live. At 69 you have a long time left , just don’t stop.
Thanks Jo - I found this so encouraging. You’re an inspiration!
Ok gents, I’ll be 81 in March and ride 80 to 100 miles per week. Feel great, eat extremely clean and use floor exercises pre ride. Advice, don’t stop. Reside in Arizona and still ride the Tour de Tucson each fall
I’m 73 and have zero plans of quitting riding, and my general flexibility and strength training. A little over a year ago I hired a personal trainer, she has come to find out I like to be challenged, and she does so. There are things I’m doing today that I could barely do when we first started, I love it. My attitude is never quit.
I have many responses. None are appropriate.
I need to get a she personal trainer 😊
I appreciate that you create these videos. I am nearly 78 and find I need much more sleep . I work out at a gym 3 days per week in winter and 2 days in summer. I ride more in summer as I have for since I was 35. Summer rides around 35 miles after I become conditioned after not riding much in winter. Again I thank you doing these videos.
I’ve been taping for about 2 years. I used to get sinus infections frequently. Haven’t had that problem since. Greatest suggestion ever!
Good stuff, Simon! Eating, exercising (strength and cardio) and sleeping well will give the vast majority of us 80% plus of all we need for a health life. Reducing stress from work, family and personal psychological issues will get us most of the rest of the way.
Great series, Simon. Now in my sixties, after 42 yrs in construction, no running for these knees. I alternate weights with cycling thru the week to stay in shape and ward off the muscle loss as I age. I have the bike on the trainer for the winter, here in Southern Ontario. ✌️🇨🇦
Great channel. Im 54 . Been watching and talking with older people in my late 20 s. Absolutely mind set and weight training makes you look and feel younger . Cheers .
We have some things in common. First off, sleep is an imperative part of my routine. It seems like 4 complete sleep cycles is my sweet spot. Also, you mentioned nose breathing, and I started concentrating on nose breathing 3 years ago, and it has made a huge difference. My partner always mentions how much less I snore. I am not studying another language, but a couple of things I do to keep my mind sharp are writing daily and doing my New York Times word games. Truly keeps my mind clear. A couple other things I find important is a diet that is both healthy, and fiberful, as fiber is truly our friend. I also make daily time for quiet and relaxation for at least 1 to 2 hours if I have the time. It could be just listening to music or just meditation. I have been wanting to add Yoga since it should help my daily stretching routine. This really has helped both my biking and hiking routines. This past week, I did about 45 miles hiking on our local snowy trails. It was completely invigorating.
Loving Duolingo here as well Simon, and about to hit my 1-year streak learning French in the next few days. The motivation is a plan to do a bike-packing trip around Brittany after taking the ferry from Cork. I've used Linguaphone in the past for both Japanese and Spanish. And they were certainly good courses, but the gamification and personalisation in Duolingo makes it a far superior teacher for me.
I had a running coach that taught me about mouth breathing and it just made a world of difference. Now, I'm never out of breath or struggling to breath... even my my HR hits 170 bpm.
Great points. I’m doing all the things you mention. Except learning a language. In my case I’m relearning the guitar with an aim be better then I was. In my late 60’s my fitness is better than it was five years ago. Keep posting the great content please.
Thank you. All your videos are instructive, enjoyable and well worth watching. Look forward to more.
For those wanting a little help breathing through the nose, you could try the Breathe Right nasal trips. They pull the nasal cavity open using an adhesive strip. We have them in the US. Perhaps you can order them online from other countries. It might be a good adjunct to the mouth taping idea if you find your nose doesn’t feel open enough. Of course, this is not to be used for people with sleep apnea who should follow the directions of their physicians. (BTW, I’m not associated with Breath Right. I just love this product and breathe so much better with it. I have a deviated septum.). Thank you for your videos, Simon!
Great series Simon, thanks. About to hit the mid sixties and still love training. Now with the combination of a good sleep, healthy eating, swimming, gym and cycling. Just as well I do not need to go to work anymore. Keep up the good work and never give in.
When was there time for a full time job!!! Look out for next week’s video Edward.
I suffered a significant "cardio event" two years ago, things have worked out as well as I could have hoped.
Just of few aspects of life I had forgotten
Work on your habits ( ditch bad habits, develop new better habits) just the PROCESS of reinvention will help.
Communicate with EVERYONE, you never know where the good ideas will come from, and widening your circle of friends will help everyone.
Remember that self improvement ( healing ) requires time, energy, and ( importantly ) commitment, improvements don't happen overnight give things time.
All good advice Brian, thank you.
Thanks, Simon. You're videos are equal parts fun, informative and inspiring.
I love this. I’ve always loved cycling and at times I over do it. I’m mixing up my early morning walks with lifting weights at home gym. I really appreciate the tips and advice ❤.
Thanks for all that Simon, as ever very inspiring & useful. Two comments arising:
1. I'm not a medic but 12 months ago underwent septoplasty (imagine B&D drill up the nose!!) because of a deviated septum which greatly reduced the volume of air I could get through my nose. Post-op life is so much better including less snoring (so I'm told). Just thought this worth mentioning becuase some folks might pick up on you 'breathing throught the nose' suggestion and say (like it was for me) "impossible" !
2. Switching your router off like that isn't recommended for 2 reasons, one - they get occasional firmware updates and during the night is the favourite time and two - they train with the 'far end' to determine the optimum transmission speed or mode, and if switched off they have to go through that again, and may not always get it quite right. That last point won't apply if you have FTTP though.
For all of you who don't wanna look stupid because of a taped mouth - look for anti-snoring chin straps. You can find them at the big A or many other sites online and places offline ;-)
I suffer from sleep apnea an use a breathing device at night with a small mask blowing the air only into my nose, so at the beginning my mouth fell open during the night. My docs in the sleep lab suggestet to use a chin strap and that really helped - no longer a dry mouth in the morning.
Thanks for your videos, Simon - I love to watch them an hope I'll manage it to get to Scotlang again someday - and that time with my gravelbike at the back of my car to ride a few of the trails you showed us.
I'll try them too Andreas, thanks for the idea.
Wonderful series Siimon, thank you !
Best sleep for me since taking a magnesium supplement before bed.
Learn to ski every day. SpikeBoarding Skiing is the most casual. SpikeBoarding Skiing blends very well with cycling. VeloSpiking.
Keep up with your great work because this 71 years young personal trainer appreciates what you're doing. Cardio, resistance, stability and mobility is important as we age. Sleep, nutrition and recovery are also key components for longevity.👍
You’re an inspiration. Thank you! 👍
I'm 69 have had AF successfully treated with Ablation (eventually) cycling is my main game along with do walking and gardening, the main thing I have to watch is my recovery, finding I need more time in-between rides than my mate who can nearly go out every day sometimes, sometimes I'm sleeping ok and sometimes not probably better when I'm not pushing too hard, it took us a while to work it out but my cycling buddy and I have got a good thing going now both respecting each others needs, thanks for the Vids
Oh, I'm learning French too (with Duo Lingo) and really enjoy it. No tips, but weight training has always been my first love and I'm finding with heavy lifting I am still making strength and muscle gains into my 60s. So muscle and strength loss are not inevitable in my view.
Been taping now for several years with many different tapes. I like one horizontal strip. If adhesive too strong I put in my arm first, then apply before going to sleep. Love the channel. Need to get one of your stylish winter caps
I really like this series! I just turned 65. I'm using the biking thing as my primary exercise activity. For me, as he mentions in this video, I'm really enjoying Strava. It lets me keep connected to like-minded people, it allows for a bit of "fun" competition, and I really like being able to compare my results with others riding the same route. My favorite thing is "Local Legend" and I am the Local Legend on a number of segments in my area. Local Legend is the person who has ridden the segment the most over the past 90 days. I'm in the 50-60 times on a particular segment category. I also have a few "King of the Mountain" wins, on some of the lesser traveled segments. Anyway, I'm not as strong, or as fast, as I was in my glory days of high-school and college, but if you ride up to me on a trail, and then try to drop me, you might have just created a problem for yourself, with the old guy!
Well done on the KOMs!
Nice one Simon! I’m a mouth breather, but find it quite easy to nose breath while cycling, gym, running, yoga etc. it’s sleeping I struggle so I might give it a go! Ta.
Me too!
I hear you on the sleep, Simon! As I get older I feel like it's much more important for me. And excercise is vital! I really feel it when I don't get enough miles on my bike! Stay active my friend!!
Well said - thanks.
For my runs and bike rides through the week I stay on low heart rate (search maf training for more info) and at weekends I go at a higher heart rate as I feel cool and easy.
About the brain part I do a strange "meditation" trick that evolves brain cells and neurons. With headphones I lay and I listen to real music. I pay attention to instruments and the rythm, the bass line or so. Even Well know songs with this trick seem new to me.
Your videos are helpful and informative
Interesting about the music trick - I’ll try that.
th-cam.com/video/QfUCQ-LQeYo/w-d-xo.htmlsi=Qne4iCuN9JWb89tD
For more info about brain training
Nice set of habits and they look well thought through. I am 61 and headed to Colombia for paragliding in Jan so working on my Spanish. I am loving Butterfly Spanish on TH-cam as she has tons of character and takes the dryness out of language learning.
Have a great trip. Never been to Colombia (except passing through airport) but I hear it's superb for cycling too.
Very good...have read about the lip tape ing....I have been nose breathing for 10 years or more now an it is very efficient way to exercise...I also play the bagpipes an play much better when nose breathing...sleep is my weakness especially after a busy exercise or work day an alot of problem solving...i use a mouth spray of magnesium to assist..also i have a supply of mild sleeping tablets on hand when things get tricky...i only ever use a quarter of one, but check with your GP how to manage them...i regular check heart an blood pressure an O2 sats to make sure they stay in a safe range...being an asthmatic athlete has its challenges and when it goes astray I always think....mmmmm I have overdone it which is the most difficult aspect to manage...good luck on that one..chrs Dave
Some great info there Dave, thank you!
Another great video Simon.... I've always been a good sleeper, currently averaging 8.5 hrs... with no breaks.
Yep the mouth taping is weird!!😲🤔
Thanks for taking the time to film, edit and post... cheers Alistair 👍
Great set of videos. I am 49 now but have some injuries. My main thing was to stop chasing times a s pace. It's more about enjoyment. Accept I have some long term injuries and learn to live with them slow a bit and diversify your training to mix it up. Rest is very important like you said as well
Taping my mouth for a year My capacity on a bike improved magically almost overnight. I use a thin strip about .5cm wide and vary where it crosses my lips to avoid irritations
Love your videos thank you
Awesome video. Very good information. Thanks Simon
Thanks for the advice Simon.
I suggest an expanded video or even a series on rehab/prehab. This seems to be critical in my experience.
It’s an interesting idea. I looked into this a while ago and the problem is, truly effective pre-hab is very personal, and one size doesn’t fit all. My back and knee pre-hab wouldn’t necessarily work for you. And I’m no expert.
The Recovery Athletics app is the closest I’ve found to generalised pre-hab, re-hab and strength.
I also do these and introduced this to some friends. We all including their spouses, benefit from this.
One thing I’ve learned this year is the importance of proper alignment. I’m 63, and on the past couple of years I’ve been having my knee complaining after I run or lift heavy at the gym. At first I just thought of it as an issue with aging - I exercise vigorously and thought that this old family issue was finally catching up with me. My gram had the same issue and by her 60s had developed bad arthritis in the same knee that was complaining on me. By her 70s it was swollen to about three times the size of a normal knee…WOW, that poor woman must have been in a world of hurt…
My mother developed the same issue in the same knee. She spent the last few years of her life with her knee slathered in an analgesic lotion, wrapped in a heating pad. She suffered.
My aunt and younger cousin both had knee replacements.
I considered myself very fortunate and resolved to keep cycling, hiking, and lifting to keep my knees strong. Then my 33 yr old son developed a knee issue. He plays a lot of sports and the pain was restricting his activities . He went to see a podiatrist…
That changed the water on the beans…
He was informed that he had a bio mechanical issue, alignment issue, and was prescribed orthotics. It corrected his knee pain and he doesn’t have any restrictions now. I decided to see the same podiatrist. As it turns out, I have the same biomechanics as my son. I now have corrective insoles for my workout shoes that correct my alignment issue. My knees complain a lot less even now, and I’ve only had them for about a month!
What I’ve learned is this…do NOT accept that issues that you develop with your feet, knees, hips or lower back are just the result of aging. Just because something “runs in your family” doesn’t mean it cannot be corrected. If you have a sore knee, see a podiatrist before you decide there’s nothing that can be done.
As we age we must be willing to maintain an open mind about how we show up in the world. Never, ever apologize for your age! Stand up, lean in, lift heavy…BE FIERCE. And don’t give a shit who’s watching! 😁
ps I’d love to see more fierce older women athletes doing videos like these!
'Sasha Fierce' - Beyonce's alter ego. You're absolutely right of course, and I have had similar issus with alignment. One thing I'd pass on is this; I needed an orthotic in 2002 and it worked when I hiked the Pacific Crest Trail. Years later I needed a different orthotic for a slightly different issue because my alignment changed. Again, years later, my physio felt I no longer needed them, and after a load of regular exercises I now walk and run without. So... things change!
Thanks for adding the language learning part to keep the brain learning. Too often we don’t realize the importance of learning new things for the health. I’m learning Spanish and French. Since retiring it can be challenging to keep my brain learning new stuff.
Brilliant!
I’m really enjoying your videos and doing many of the things you are. I’ve certainly turned a lot of my injury rehab exercises into prehab - especially ones for my knees.
Taping your mouth is certainly weird, but I can see it is the only way to stop mouth breathing while you are asleep!
I have turned 61 recently, keeping fit with swimming (20km/week) road bike cycling on cycle tracks (100km/week), as well as walks with my wife. I find that the mental benefits are on a par with the physical benefits. Your tips on recovery are a wake up call. Stretching is one thing I am ignoring. After watching this video I will put more effort into to the recovery side of things. Nice series. Thanks
We all need a nudge from time to time - I'm glad I helped a little.
It's a great educational opportunity you shared with us freely and we can't thank you enough for that. As always ❤
Kudos! You've reinforced several habits I've adopted over the past year. I feel like I'm on the right track. I keep my mouth shut when cycling which has benefits. I've gotta' try the tape-on-the-mouth thing, for snoring! Many thanks!
That’s great Will!
Taping the mouth seems so obvious, yet it so easy to overlook. Thanks for sharing.
For me, trying to breathe through my nose in the hot dry Arizona desert seems to help retain moisture and makes it easier to stretch my water suply.
That makes sense. I think you’d like James Nestor’s book Breath.
Love your channel - new subscriber - I do all the things you suggest and have felt the benefits - mouth taping, zone 2 running, prioritize sleep. I would add light first thing in the am, cold therapy, and grounding. Keep enjoying the moments
I’ll have to look up grounding, but we swim regularly in the loch at the end of our road.
Great series!! Totally with you on the mouth taping. My wife and I started mouth taping several years ago and now I won’t even consider not taping up each night. The first night trying it was a leap of faith though!
Great video….. lots of great ideas. Thank you
60 y/o male from AU here... I save money on gym membership by having all I need at home, in a kind of Pilates / yoga / meditation / stretching and stillness space I have set up - lighting, scents, etc. all add to the space and help me in my various hybrid practices. I don't need racks of metal, rows of machines, loud music and young people filming their antics... my stationary bike is my HIIT machine, my commuter bike is my Zone 2 cardio (fasted) machine, my bathtub with magnesium flakes is my recovery machine, my masticating juicer is my vitamin machine (organic and low sugar (vegetables, not fruits)... I have injuries (torn muscles, 40 years of manual work in Construction and landscaping) (and being a tall, solid build, running is just asking for knee, hip and other injuries and pain. Cycling is low impact, swimming is too, and complements the lower body cycling with upper body workouts.
Sleep is very important, I left a job because of the way it interfered with my sleep (long commutes, stress, throwing my eating habits out of sync.) As we get older, our production of Melatonin decreases, your GP may suggest supplements (just for a while to re-establish a good sleep routine, don't want the Pineal Gland to forget how to make it... Our environment is important. Dark, cool room, fresh air, light clothing (if any) and no blue light sources or heavy meals for at least two hours before bed.
Like your language learning, I am trying to build new neural pathways - Italian is a simple choice for me to learn, but on a physical level, I have decided to learn to play the drums... Electric drums, for my neighbours sake! I figure this will build new brain cells and nerve capacity, physical coordination from having to use four limbs independently... I also like the stress relief of hitting things, and the benefits pay off in other areas... I'm a better dancer now, feel stronger and am building a secret skill that I'm going to bust out some time in the future - even my kids will be surprised...
Balance, grip strength etc. are all important too, and cycling, swimming and drumming give me a good selection of physical activities for stress relief and conditioning.
Thanks David - we’re on the same page.
Great video. Thank you for this series. An important part of my sleep ritual is pre-bed meditation. I find taking just 10 minutes to quiet my mind before bed helps me fall asleep faster and makes my sleep feel more restorative.
Excellent that you’ve found what works for you. Frankly I drop off as my head hits the pillow but it’s always good to have a routine that works for you
There are head straps that do the same thing as your tap. I use a CPAP so I do most of my breathing through my nose, but I have also woken up with dry mouth, so I got the head strap which I use under my CPAP head strap.
I just got the book, "How not to age" which was out yesterday. It's very extensive on all aspects of health, can jump into any topic you like, do not need to read start to finish. It really does consider all the good studies and summarise them well along with possible concerns. Lots of good advice. Well researched. Plenty of refs. He summaries the best studies! Takeaway for me so far - do not need much protein, vegan is best but take b12 of course. Another one was eat most in the morning. And fast before bed. This has many good effects inc lowering blood sugar over time (should be easy to test!). I read those studies said eating in the morning, even high GI load, had minimal effects on blood sugar. It has made me wonder if another good time to eat a fair bit is right after exercise, as I assume that too will have min effect on blood sugar? He says eat like a king in the morning, more like a pauper as they day goes on. Perhaps just two meal a day and fast inbetween.
Hi Andrew - is there solid evidence behind this? The Zoe team did a big study of time restricted eating and it works - short to medium term especially. Although it didn't matter what time of the day your eating-window started, so I wouldn't get hung up on morning eating. Prof Tim Spector who leads the Zoe science team emphasises that breakfast is the least important meal - so who knows what's right!!!
He'd agree about emphasis on plants, although not necessarily vegan. We eat dairy and fish twice a week.
One thing that worries me is the lack of emphasis on protein. Study after study shows we need more protein as we age, especially if we exercise. I've heard it said that most Americans get enough protein in their regular diet, but when I work out the numbers in what I eat, I find I have to track it closely and occasionally add protein powder to my kefir at breakfast.
I will take a look at the book though, so thanks for the recommendation.
@@alwaysanotheradventure he said morning eating specifically lowered blood pressure in a study he cited after 3 weeks. That is testable. Tempted to test it myself vs afternoon eating windows! It could even be that some windows suit different people? Testing is always good if we can, I like Zoe for that.
@@alwaysanotheradventure It could just be that eating after 8pm is the main thing to avoid, as it looks like the tests that were done were a long eating window (10-12 hours). As maybe the real danger is going to bed with food still to digest which undoes the benefits!!?? I know David Sinclair (who tests himself a LOT) says a later window (12am-6pm) suits him well. He says he finds it easier to fast in the morning, and the bloodwork shows good results. Certainly the benefits of a daily eating window seem great,
@@alwaysanotheradventure V Longo, I read his book, he is good. He supports small amounts of fish too. And that has been my diet up to now. Considering a switch to omega 3 tabs (marine based not plant). I really recommend the "how not to age" book. It certainly gives food for thought. His studies on how dairy raises mTOR were very revealing. He said he so eat dairy stick to fermented. I think I also heard Zoe say that. But I am considering giving it up now. Will see! Nice to geek out on this with someone. Enjoy yr vids.
As I have Pulmonary Sarcoidisis with 60%lung capacity I’m very aware of my breathing and use nose breathing as it stops me from getting sore throats and I do a lot of rhythmical breathing and counting breaths when cycling.
I am a bit of an insomniac and only sleep a few hours a night which does worry me a bit regards my health. I put this down to having worked a job with on call and working all hours and probably why I have had M.E for over 35 years.
The lates research I have seen says the most important thing is sticking to the same getting up time. The time you go to bed is less important and you should just go to sleep when tired and not to worry about getting 8 hours sleep as some folk need less others need more and that the eight hour thing just puts stress on sone folk. It’s more important to have a wind down before going to bed. It’s also important to have fresh air in the room most folk sleep better in a cool room.
Humans are designed to sleep on their own and not be with others and I do sleep better when away on my own.
I will say that since cutting out all UPF’s my sleep has improved and I am getting a few more hours in 💤
It sounds like we’re on the same page. I’m up at 5am because I felt like it - no point stressing about not sleeping as that just makes it worse.
Great videos, loving this series, as an older athlete,
“I use the term athlete lightly 😂”
I’m finding your videos really helpful 👍🏻
Really enjoyed the meals videos you did,
and bought the book you recommended, as both myself and my wife eat a plant based diet, the book has been great 👍🏻
Thank you and keep up the good work 👌🏻
Truth is Stephen - I am utterly embarrassed to use the ‘A’ word. When someone once applied it to me I was dumbfounded. But as a pal said to me recently, the longer you keep doing this stuff and the more others drop out, then by default, you’re the athlete!
Loving the mouth taping, so much so i've just taped my wifes mouth and feel better instantly....
😂
Hmm 🤨
🥴😵💫🤯
🤣🤣
I am surprised you are here to post that.
I used a wooly blanket last night ontop of the duvet , it was great 👍
Love these video thanks so much.
Glad you like them Mary
Rehab as prehab -- very good idea.
Worth looking at Recover Athletics App too - free with Strava premium.
I'm 76 and do the nose breathing on my bike ride. Breathing thru the mouth gives me a sore throat. I do Karate stretches and a few katas and weght training twice a week. Also Intermitent fasting. Don't be to hard on your body, because you'll have bad days.
Meglio sports tape very good for the mouth and nose breathing.
Mouth taping makes sense because the c-pap machine for sleep apnea has you only breathing thru your nose, and the other downside was dry mouth. My doctor is always giving me nose clearing spray, I need to use it.
Another thought provoking video Simon...Whatever works for you I suppose, although masking tape may just be the adhesive gateway to duck tape etc. If you can pull yourself away from such addictive adhesions I would try singing for improving your breath control.
Someone else suggested singing. I’d LOVE to be able to sing but I have heard myself on tape. It’s not good. 😩
Simon you have a very good broadcasting voice I’m sure with practice, lots of singing, you would discover you can actually sing, most people can.. ok not everyone is a real talent . It’s just exercising the vocal chords and diaphragm.
@@michaellupton1593 We have a singing group in the village - maybe I should try. Thanks for the encouragement
i am 78 senior athlete from canada
30 years ago i builted a gym adjacent to our bedroom cost 70000 $ best investment of my life space 20x25 mirors and every type of equipement good sound system for motivation
and added a mini trampolin with a bar 10 years ago
beautifull view of nature
i think that it helped me inside to want to go out side
jean luc
Thanks!
Thank you Norman - it's appreciated and encouraging!
Ah, sleep. I used to sleep for England, but latterly, waking up at 3 or 4 seems to be the pattern as i age. Sometimes I drop off after an hour or two, but then I wake up at 7.30, groggy as hell. I try to keep cool in the night - but I don't know what else to do. On the positive, I use Sarah Beth's 10-minute morning yoga, a set of Pilates exercises for my back, and a 15 minute weights routine, about 3-5 days a week, before going out on my ride. This is a great series!
As a person who struggles to get a good nights sleep I have tried different types of yoga before bed which is relaxing and helps me sleep but I found the Yin yoga just before bed is best - gives me a great sleep and I even started remembering my dreams. The other one that is very good is Yoga Nidra. I listen to to that and fall asleep in minutes. Another side benefit of Yin yoga is my body does not feel stiff in the morning when I wake. 👍
I would suggest it’s 7.5 to 8.5 hours per 24 hours, not per night. Nothing wrong (and may be a lot right) with naps in the day if it suits you.
Im 63 in july and run about 4 or 5 days a week, i can nose breathe if an easy pace and no uphills, but yes i wish i didn't sleep with mouth open cuz my throat is real dry when i get up, but i dont get enough air if pushing
Interesting on nose breathing I have made a conscious effort to apply that to exercise and your right your nose is you filter for the air . Your mouth is a direct line to your lungs with all the contaminants including biological . More than likely if your breath through your nose you will be healthier .
I think the key is having good open nostrils and cavity for easier breathing . Many don't . Mine has improved having a more healthy lifestyle..
I want to add I try to sunbathe a minimum of 15 minutes a day with exposed sun on my back . Quite exhilarating but not enough to do damage . May not get the benefit of being in the sun but clothed . Need more exposure plus being out on day a long cycle you may where sunscreen which is like wearing clothes .
I may try the tape . I do get the dry mouth and it's getting dryer as I age
After long runs I always take at least half an hours rest with my legs elevated. That seems to have reduced my injury frequency. And when making advanced food I take breaks lying down as I tended,to get knee problems after stranding for extender periode. By the way I’m 67.
Nice idea!
Very informative Simon, any chance of seeing the exercises your physio suggested, possible in the reply?
Hi David - I hesitate to do this as they are very specific to my problems and won’t suit everyone. I’d highly recommend a physio assessment for yourself or take a look at Recovery Athletics where there are some great prehab and rehab general exercises.
Sleep has always been where my system has been lacking for recovery, but now on steady regimen of 2 pills (OTC/ herbal/natural) per night and on a good night get just over 7 hours, still have bad nights, but not like back in the day when i did a 100mile time trial after 4 hours sleep the night before. Also started learning French old Duolingo 150 days ago, with s streak reset in the middle. who knows if I'll get across to France to ride now and use it, but chose french as did 2 years at high school 30 years ago so had a starting point. Thanks for the series i need to be working in some off bike exercises. Drew.
Thanks Drew
Informative and entertaining as always. Will be making sure my wife doesn’t see the clip on mouth taping - not sure I could sleep with that on 😉
Hi Simon, Found Breath much better than Oxygen Advantage. Found shorter in breath and longer out breaths (typically 4 counts in and 6 out)had a major beneficial impact on running but takes practice to achieve. I haven’t yet had the courage to tape my mouth overnight. It does always surprise me when watching athletes who have wide open mouths when competing. Would appreciate advice on when coughs and colds hit - just had 4 weeks of minimal activity restricted to walking each day. Maggie looked a bit out of breath watching your exercises😂. Keep up the great videos. Regards Tim
Honestly I don’t know about colds and stuff - I’m just following the lead of others and working stuff out as I go along. I’m pretty sure I would be mouth breathing if my nose was blocked with a cold!
Great tips, thanks for sharing. Id worry I'd suffocate with the mouth tape. Im 63 and a builder, so heavy strenuous work life and i top it up with regular running and cycling. RHR 48, maxHR175. I occasionally wonder if im overdoing it, but rely on body telling me😅
Glad to hear the strenuous working life hasn’t damaged you - it does many people. That’s a high maxHR too - my last was 167 in a race. With the mouth taping - you could yawn and it would come off. The jaw is very powerful and a bit of tape isn’t going to really seal your mouth (some people plaster their faces in gaffa-tape which seems too much!)The idea is just to encourage your mouth to do what it really should do.
What a great European attitude
I’m European for sure.
I exercise most days for a short period swim 30mins front crawl etc but struggle to motivate myself to do more and end up playing with stuff in my workshop. I cycle camp abroad on flattish routes for say a month , ride every day as there are no distractions BUT struggle to focus on exercise more at home. Most comments are from people who seem to have prioritized exercise already any ideas how to make the shift?
Personally I need a goal to work towards - either an event or more usually a journey I want to undertake. By training alongside the other preparation it all becomes part of a whole.
As a coach perhaps Donnie has some ideas?
Thanks all advice gratefully received. Because I used to cycle to work and I guess was busier I went out when I could and fitness wasn't a big issue. Oh I also live in Scotland . I'm 67 and I think need to shift my focus and prioritise my health a bit more. I do use an exercise bike but as yet not managed any stretching or strength stuff. Oh learning german on my exercise bike in preperation for my trip down the Danube, a long flat ride!
Nose breathing is the way to breathe. Search images of Sanya Richards-Ross who was mentioned several times by James Nestor in his book "Breath." She is running with her mouth closed in many photos.
Exactly - great book by Nestor recommended to me by my Doc. Where I got the idea! And my coach told me to use nose breathing to stay in Z2 when racing IM
Strangely, when zone 2 riding on the trainer, I have found nose breathing actually drops my heart rate a little. I couldn't believe it at first but tried it a few times. Now, if I could just get to sleep...
How do you guys deal with max heart rate. Medical advice is 220 - age or 208 - 0.7 x age or 0.8 x age for men.
That is about 165 for me and I bust though that with ease in efforts or racing.
So as we age are we to stay in these guidelines or do what feels right.
If I did not have a watch, I would never know.
Any thoughts
On 1st March I'll publish as a podcast the full interview with Dr Clarkson, the cardiologist who I used in the latest video (13). He explains why 220-age is highly unreliable (can be 30bpm out) and is certainly wrong for me. He's a big fan of doing what feels right and not working to numbers. There was so much more I could have put in that one video! (Not the one you're commenting on, I realise). I've put some bids in for a few top people who really understand the Zone-setting and helped to design them, so fingers crossed I get somewhere.
Instead of mouth tapping maybe try a chin strap? You know, like the one Marley had on in "A Christmas carol".
Seriously though. I use a cpap with a nasal mask. Problem was I am mouth breather at night so the air from the Cpap was often exiting my mouth. I use a heavy duty chinstrap I get from a medical supply company. Works very well keeping my mouth shut.
I’ll save that for the next level 😁
I've always questioned the wisdom of looking at the training(stress) side part of the dual Stress/Recovery process as the essential one. That might be due to the endorphins kicking in when a younger body revs up with all cylinders firing without the limitation of a somewhat worn older body interjecting reminders like soreness and pains. That temporary euphoria is just a mind trick that gets us over the discomfort and keeps us from quitting.
Now I believe almost everyone recognizes that mind and body 'comes of age' after one survives past age 70 when the soreness and balking joints comes sooner and stays longer specially if stressed the wrong way. The real health and fitness promoting side of an exercise program has always been the Recovery part that youth always ignore.
What sort of tape do you use. I am gointo try the method. Many fanks 4 sharin
Loads of different types amzn.to/3NdmRGW
This is the one Liz recently bought for me and seems to work ok amzn.to/47ZQZgR
Loving this series but have to ask, what is sn older athlete? In my 20s racing a 32 yr old seemed old. In my 30s it felt old but not as bad as my 50s. Lol. Tbh Idon’t feel bad, just wiser and slower. Already implementing your diet habits for health ❤
You’re right - it’s all relative.
65 and still racing mtb,road, gravel. Train easy race hard. As someone once said NEVER SURRENDER
Can you recommend a decent watch to use with a heart rate monitor strap it doesn't have to be all bells and whistles just something that's accurate that measuring the heart rate. Thanks very much in advance.
I hesitate to recommend kit because I don’t test loads of it to give comparisons. I have a Garmin 745 (I’m a bit techy) and so does my wife (who absolutely is not!). Once set up they’re simple to use. You can get them to do loads more than we use them for, but we’re happy enough. For the best tech reviews I turn to @dcrainmaker always.
Thanks very much for advice you put me in the right direction. I have a band which is absolutely useless and you did a video not so long ago comparing a smart watch with a strap watch and that's where I got the idea to get in touch with you. I ride a Wattbike Atom with a strap which I use for Zwift, which is absolutely spot on To be honest at 70 years of age I do tend to go on Zwift a lot. The watch for the strap will be for outdoor work. Thanks again for the information. I really do enjoy your channel.
Mouth taping has really helped me sleep better. One tip is to use a single piece of tape horizontally rather than vertically (it works better for me). Also, a better book than Breathe in my opinion is the Oxygen Advantage. I've read both and the latter is better.
You'd better come and visit us in France! You can practise your French....and we do warmshowers hosting!
Seules les douches très froides sont bénéfiques !
That’s a beautiful area. Do you mind sharing the location?
It’s mostly shot around the village of Strontian on Scotland’s west coast.
Looks like some resurfacing has been done your way? Have they done something with the Kingairloch road?.... I think I'd better get some more sleep by the sound of it.
Yes that’s the road around Loch Linnhe to Camus na Gaul ferry. We all had to drive that for over six months when Corran Ferry was off. It took a lot of hammer and they had to resurface the bad bits and extend passing places. Sleep is good!
Yank here:
I (54) and Wife (57) have been taping for 6 years.
The list of benefits is ENDLESS.
The practice is Amazing…………🇺🇸
Coincidentally, I’m now receiving reminders for Duolingo after what must be a year’s absence. I started with Spanish, moved on to Latin - where there were a lot of odd sentences about drunken parrots, I seem to recall - and ended with Haitian Creole. It doesn’t matter how useful the language is, I guess, or whether I can remember it a year later; it’s mostly about exercising the mind at the time.
Apparently, practicing the didgeridoo helps with snoring. Something to do with stiffening the soft palate?
Wow! Maybe that’s the circular breathing that’s needed to play it?
I'm 65 and I also found myself waking in the night with dry mouth. Now I tape may lips with the tape and of course, dryness has gone. And my wife says that I don't snore any more.
I could have written those very words! Glad it's working for you Rudi
I've just finished a six day stint salting icy roads in East Yorkshire, midnight starts and hence hardly any sleep for a week. I feel unfit, brain dead and unhealthy so I wholeheartedly agree with Simon about the value of good sleep. Great series thank you
Sometimes that’s what life gives us Nic. I used to work weird shifts - sometimes up a 4:30 and not home until after 11pm. I feel a lot better now.
I used to work shifts around the clock in several different jobs. Being chronically sleep deprived is horrendous and so bad for us. I stopped doing shift work in late 2019 and have never looked back. Never again.
I've lived in Italy for well on forty years and was interested to hear the point on language learning. I'm the same age as Simon and have found that my English is getting worse because I seldom use it while my Italian is declinng because I can't find the words with the same alacrity. My local climbs are getting tougher by the day and don't even ask where I've laid down my glasses. Should I just be put out to grass like an old horse?
I genuinely wonder the same myself. I’d have thought it’s a great opportunity to learn more but also understand that you’ve reached a level that ‘works’ for you. My parents retired to Spain where my Dad decided to take an English remote learning O-level in Spanish. He felt the goal of a qualification motivated him. And he got his O-level at 60.
Good on your dad! I read Italian at university in Scotland, albeit 40 years ago, and still continue to work as an English teacher, interpreter and translator, given Italy's dodgy pension arrangements. This means of course that my language decline is quite a concern. More worrying though is the time it took me to climb Forcella Mostaccin on Sunday. That much should be obvious.
Photos of bugs on the wall are also weird.
That’s art I’ll have you know 😁😁
Weird, that not weird! I've done the tape across the mouth while sleeping. But have you tried sleeping on the floor. That gives me an 8-hour massage/workout.
(P.S. I see that you need to practice nose-breathing on the bike!)
Yeah I’m not good on the bike but I manage ok running. You’d be surprised what people think is weird - I had a few Comment then were unsubscribing because it was too weird!
Floor - I might try that!
@@alwaysanotheradventure Honestly? Unsubscribing just for that? I'd better not start a channel detailing my barefoot ultramarathon exploits then!
You look great with a taped mouth 😂 Your wife will like it that way 😉.
I actually prefer to sleep separately 2 - 3 days before strenuous events. This gives me the best chance of getting sufficient and restful sleep. At the age of 64, I really appreciate this. There's nothing more annoying when your partner disturbs your sleep. Nobody wants that and nobody needs it.
Thank you for this little "intimate" insight into your sleeping life.
Surprised that an earthing/grounding mat isn’t part of the gear?
It's not something I know about - you've started me looking!
@@alwaysanotheradventure what are your thoughts? Clint Ober is the guy…