7 Ways to Reverse Muscle Loss with Age!

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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 7 principles that will help you reverse loss of muscle mass with age.
The ageing process leads to a condition called "sarcopenia" which means slow and steady muscle loss. This leaves older people vulnerable to injuries and devastating falls. Luckily, there is a way to reverse this process! In this video, you'll learn how.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
To get in touch about sponsorships or promos, send a message to: [e-mail]
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...

[@coling8176]

Hi, I’m 74 and recently (4 months ago) had a huge stomach. It was embarrassing so I cut out sweets and went on a no (little) carbs diet and started to exercise. I now have a reasonably flat stomach, am growing biceps, triceps and chest muscles and feel great. The best thing I ever did was buy a set of resistance bands for less than £10 (Amazon). I changed my eating habits to 2 meals a day and am now on OMAD (one meal a day). I’m having steak today! Yippee! You’re never too old to start 😊💪.

[@JoseSanchez-sp2ex]

Amen. Keep up the good work. Hope u can exercise and live up to or pass 100. I'm 57 and overweight gonna start today to workout. I'll be happy to make it to your age. Good luck

[@fadety4307]

ColinG,you're awesome!You're inspiring me,thanks so much🙏

[@HoustonHoney]

I bought resistance bands and it has helped so much, esp with my posture - I sit all day at a computer so using a band to stretch out my chest and contracting my upper back has improved my posture, decreasing my neck pain. I highly recommend them to anyone.

[@peteredwards49]

Yeah OK, one meal a day but you need 2 grams of protein per kg of lean body mass to maintain or grow muscle. That steak is not enough. A 270g scotch fillet steak would ha ve about 50g of protein.

[@chrisvig123]

Carb reduction is a key to improving your life and longevity…keep lifting weights also 😊

[@jamesjc]

1. Resistance training 2. Compound exercise 3. Weight bearing exercise e.g. walking 4. Get enough protein 5. Hobby that requires exercise 6. Take the stairs 7. Address pain

[@stancooper5436]

Thanks friend, much appreciated.

[@jass412]

thank you

[@beckiesorg5066]

Thank you!

[@markfox3083]

I am 59 and I’ve been doing all of the above seven items for years. I’m at a high intermediate level for my age with weight lifting. Aiming for advanced status.

[@JayJones]

Bless you

[@mscorrell]

I'm 73 year old stroke survivor and have started walking up the stairs to the 5th floor instead of taking the lift. Yesterday we walked around the park, it was a glorious day.

[@denise2169]

@mmscorrell, I’m doing the same thing, and also bought myself a used exercise bike for cardio every morning before walking up and down 10 flights of stairs. I also do a little qi gong and some slow, gentle Feldenkrais lessons and my body has never, ever felt so supple! I’m 72, eat sensibly, and have never felt so good.

[@clivesimpson-wells5952]

So what are you Doing for Your UPPER BODY EXERCISES ?

[@PeacefulNightMusic]

To everyone reading this, I sincerely pray for that whatever is causing you pain or stress will pass. May your negative thoughts, excessive worries and doubts disappear, replaced by clarity and understanding. May your life be filled with peace, tranquility and love

[@Hippy2021]

Am 70 squatting, push up, reverse lunge, walking lunge, daily, beside my daily one hour walking and 40 minutes swimming,4 times a week. I keep 10% body fat, no body pain of any kind, and no prescriptions. The video is valuable to educate seniors to live well. Thank you.

[@TNT-km2eg]

Take care , you can drop dead any minute now

[@floricadunca6909]

Super!✌️👍💪

[@LocoCocoJorge]

Wow, do you feel like you won a cookie? Jeeze...

[@Kermit_T_Frog]

Not exactly what he recommends. One thing. Nobody who is serious about putting on muscle should work any muscle group everyday, especially when you get older. At 70, I lift weights 3 days a week, but each time a DIFFERENT MUSCLE GROUP. On top of that, I run 3 days a week. Point two. Since I increased my protein intake, (SOMETHING HE DOES RECOMMEND for older weight lifters.) I've gotten CONSIDERABLY stronger. Which means something given the fact the that I've been on the same 6 day regimen most of my adult life. Resistance exercises and more protein. The older you get, the less efficient your body gets at synthesizing protein.

[@PhotoTrekr]

Congratulations. Keep up the good work. Do as much as you can as long as you can.

[@larrywaltman3916]

At 69 I started adding walking backwards into my daily steps. Now at 71 it has changed my mobility and removed morning stiffness. Fixed posture. Lost weight. I can even run backwards. May be the best compound exercise there is.

[@normanbell-br7nf]

at least you know where you've come from

[@margotperez-majul807]

😁

[@simplytruth9729]

Maybe a silly question, but with a complete acl tear can I walk backwards for therapy stability and strengthing?

[@jimfoley8014]

Have you run into something while running backwards.

[@nancycy9039]

Please share how to start this backwards walking? A few steps at a time with some support? Afraid I’d fall down… TIA

[@drgreensteam]

I am 69 and was pretty active (country walks, gardening etc but not gym stuff). Then this summer I was in hospital for 5 weeks with pancreatitis. When I got home I was still very tired and spent the majority of the next 2 weeks in bed and also eating hardly anything due to the condition. I am horrified at the loss of muscle tone and mass in that short time so am doing regular exercises twice a day for the first time ever in my life. Also taking longer and longer walks each day. I hope these will get me back to something like my old self.

[@janechambers9980]

I am 72 years old. Your video scared me so badly I have already done 50 push ups, 30 squats, and run up and down the stairs 5 times after which my HR was only 94 bpm. I had thought I had other problems, but losing muscle mass is probably the cause of many of them. Thank you.

[@sarasmile6071]

Well if you can do that much….you’ve probably still got a good amount of muscle!

[@miriammarsh2761]

​@@sarasmile6071 1 see

[@GygaxGirl]

You're kidding. 50 push ups?

[@floricadunca6909]

Bla bla bla 😅

[@wordsfromtheheart-bethsumm6897]

Hard to believe this - must be a phenomenon - maybe do your own videos and show off!!

[@dantana5774]

I'll keep this brief as possible, but I'm an exercise physiologist who ran a corporate fitness center for 39 years- I know and have seen what works, and by personal experience, what doesn't. When I retired 4 years ago I benched 315 and could get off the couch and squat 425. I'd paid close attention to what the 75-80-year-olds were doing at the gym, and it was the big lifts- squat, deadlift, bench press- compound movements that use heavy weights. When I retired at 65 I had been racing bicycles since 1977, and had been teaching yoga and HIIT classes for 10 years. I thought I could exercise at home and keep my muscle mass and fitness with some light dumbbells. NO- in 4 years my muscle mass fled my body and I got weak as a kitten- couldn't keep up with the guys may age on even the short exercise rides. So I joined a gym and started back lifting- I can barely bench 135, but glad to be back at it and "feeling stronger every day" In short: heavy weighted, compound movements, along with flexibility and balance work(yoga), and cardiovascular exercise 3x a week(for an hour or so)

[@ekimpp]

Dan, I totally agree with you. I thought and others telling me I am fit, slender figure. I added HIIT, yoga, tai chi, back stroke swim 15 mins. Walking 5-7 miles per day. Weight lifting scares me, but absolutely necessary. Thank you.

[@c.san.8751]

Have to workout - weight bearing exercise - four days per week. Supersets, periodization works best for most people. Good diet. Slip cardio in their - bike and incline treadmill works best as you age. This is what I have found. Stay active. I also hit the sauna at least four days per week - 20 to 30 minutes followed by a cold shower. Can't stop aging but can certainly slow it down.

[@c.san.8751]

@@erdelegy Get it repaired. Shouldice in Toronto - nest in the world.

[@c.san.8751]

@@erdelegy I have the mesh. Was repaired about 25 years ago. Almost impossible to damage. If you are just working out, no way you will damage that mesh repair.

[@PeaceIsYeshua]

@@erdelegy Lots of people say weights aren’t necessary and you can just use your own body weight. T-Tapp is big on using your own body weight. Older people swear by those exercises. Best of luck to you!

[@chippychick6261]

Coronavirus lockdown destroyed my physical and emotional selves. Now rebuilding both.

[@elloohno1349]

It also affected me a lot. How is it going now?

[@patsydf]

Really? I didn't miss out on exercise at all, I don't belong to a gym or rely on others for exercise so lockdown was great for me, it was nice and quiet for a change in the neighbourhood, I still walked the dogs and carried on exercising at home as I normally do. My sons were at home not working so I had plenty to keep me active. We turned the front garden into an allotment and grew lots of veg. I loved lockdown.

[@elloohno1349]

@@patsydf good for you I guess lol

[@KAT-dg6el]

😂 I got in great shape from the lockdown because I took my bike out and was riding it all over town. I could ride it harder and faster because there wasn’t anybody around. Then I took my dog to the big park and let her run and saw her big smile on her face and I’d walk through the whole park. Then everything opened up and I locked myself inside.

[@MrRDVIII]

Not sure why the virus would have anything to do with staying in shape

[@sherelynwhite4130]

Can't tell you how important this video was to me. A huge wake up call. The cycle you mentioned is so true. I have been caught in this loop for years now. At 72 I have no time to waste. Thank you again young man! You are brilliant and much appreciated!❤

[@winnythepu]

Hi there, I am 90 and I feel the loss of muscle strength in all I do. I think your advice is sound and I hope to bear the advice you give in my daily routine. Thanks

[@TNT-km2eg]

Sound ?! Guy working for peanuts , instead of going to Hollywood and making millions . Sound ? Either you know how something works or you don't . There's no guesswork

[@miaash3870]

Are you on medications, Sir?

[@trees5338]

​@@TNT-km2eg is that how you talk to someone who is 90 year's old, shame on you. If you can't say something nice, don't say anything at all.

[@user-yl1cu7jm8s]

TNT, “sound” advice does NOT mean guess. It means objectively justified advice or information. (I Suggest you become familiar with 3d grade vocabulary/grammar before critiquing others’ comments.)

[@marmaladesunrise]

Your comment was excellent. Read what all of us said to that creep who criticized you. Congrats on living to 90 years! Make it to at least 105 years. Then shoot for 120. 😉

[@deborahshields729]

Would love to see you do a series on what people can do once they've been diagnosed with osteopenia or osteoporosis

[@smallfootprint2961]

He already said to exercise. There's no free lunch. It takes work.

[@bhartipatel3132]

I am 84 year, and just getting tired. I think I need to strengthen my muscles, can’t walk far and back hurts. Any advice.

[@kemoalabi9197]

❤

[@_Cryptotruth_]

⁠84? Damn! My advice, enjoy the rest of your life! Outstanding! I’m not far behind you. Luckily for me, eating & sleeping well seems to be the best routine. The rest requires discipline (physical exercise). For most, if they haven’t mastered the 1st two, the 3rd is impossible. You’ve come to the right place though! Good luck!

[@a.brucemcdonald9038]

I’m 59 and as active as I was in my 30s. I resistance train an average of three days a week, I also run, cycle and walk to improve and maintain cardiovascular fitness. When I was a teenager my parents were very critical of my hard training. They viewed training as being of lesser value than more intellectual pursuits and certainly didn’t believe in doing things the required the level of effort and exertion that I enjoyed. My dad died of a sudden cardiac event at age 51 and my mom ended up immobile and wheel chair bound in her last 7-10 years. I have already outlived my father and pray that I’ll be able to maintain my love of fitness and ability to train for my entire life. I believe it will keep me out of a wheel chair and long term care. The human body evolved to move… I also raised a family and earned a doctorate. Strength and fitness will always be my first love!

[@Carver689]

Hear me out brother, i work in long term senior care and i seen alot and i say your on track with the truth. If you rest you rust.

[@PeaceIsYeshua]

I love this!! And as long as you keep your mind sharp, you’ll stay independent! ❤

[@reneemac111]

👏👏

[@cabacronulla]

Right with you...64 n still full on into Surfing!!!!

[@jamesl.o.h.6000]

71 have been walking 3 to 5 times a week, do some gardening for 10 years. Your advice is so good, I'll add this as my routine as I'm under weight & muscles loss. I've have this sciatica pain for a couple of years, have tried a few doctors, physios & chiropractor & followed various stretches & exercise for it. The pain still comes & go. Pls recommend sth. Thank you for this video. I'm from Malaysia.

[@Judymoe]

Almost 60, and I recently bought a rowing machine. Easier for me than walking (I'll work my way up to walking). I can only do about five minutes, but that's five minutes more than I would've got.

[@evaprov]

I’m 67 and still working. I put in long hours during the day and tend to be very sedentary. To combat this, I have a simple resistance band I put around my ankles first thing in the morning. I do leg lifts while brushing my teeth, march in place while washing dishes, and do wide-legged “monster walking” or a minute of quick paced high(-ish) knee lifts when going from one room to the next. (My husband laughs because he thinks I look like a duck.) I also have bar bells and long resistance bands for my arms next to my desk. I’ll use them when on conference calls or need to take a quick break from keyboarding. It’s not the ultimate exercise but I’ve definitely noticed a difference in my strength.

[@mimirouth]

Many years ago I took tap dancing lessons with Tony Wing in San Francisco. Tony was mixed Chinese-Filipino-Spanish and had performed in the "Forbidden City" Chinese nightclub. As a soldier, while on guard duty he would practice those precision clicking steps -- but in the heavy boots. He also taught ballroom dancing and would tell how many of the very hard-working Chinese immigrant community would in their "golden years" love dressing up and going out dancing to happy music in a sparkly, glamorous setting. It was so different from dry cleaning, sewing, gutting fish, janitor work, and keeping books! It put them in a world they'd seen only in film -- and required no English!

[@davidevans3498]

Dancing has many benefits for especially older people as well as the exercise one. Doesn't matter what type of dance

[@Tom-Travels]

Tip - You should include balance exercises for older people. Example: Standing on one foot, waking heel to toe, and walking backward. Older people tend to start to stoop. Looking at their feet while walking (total out of balance).

[@sassy6292]

Yes!!

[@badrireza2125]

Stoop meaning?

[@sharongraham3909]

@@badrireza2125 bent back when walking

[@iamingrid6469]

@@sharongraham3909 forward

[@laarawilliamsen]

Thank you so much for this easy to understand information. I am now 77 and because of my COPD I avoid stairs and have let go of walking this past year. While I was watching the video, I started doing resistance exercices! I know I have lost muscle mass as I can see the flesh hanging on my arms! And my legs get stiff. I am going to work hard now and walk every day and use the stairs....I can always stop to catch my breathe, wait and then continue. I just didn't know all this was happening until I watched your video so once again, thank you so very much! Laara in Canada

[@Sandra-cq3nf]

Some great advice. I worked out most of my life. Love weight lifting, will be 69 this year. Still lifting and growing all my own veggies in back yard.

[@jekku4688]

I'm 63, and I KNOW the last 3 years of sitting and working at home has turned my muscled into mush. I'm now finding myself with knee problems and lots of problems doing simple things like going to the restroom! I'm also now VERY aware of potential falls! I know my balance is not what it once was. Thank you for this info!

[@miaash3870]

Using trekking poles to do your daily walk would give you the confidence to stick to your routine. Walking in outdoors while getting some fresh air is the best form of exercise. Wishing you well

[@williamkayaian7268]

Get a prescription for physical therapy from your doctor, I just started this week for my knee 👍👍👍

[@juliegotshaw]

You just described me except I am 74. Need to make changes now.

[@nancycy9039]

Good lord, it sounds hopeless at 75 and after years of just sitting during the global health crisis. Good news is I’ve been doing a ‘gentle’ total body exercise program 5 days/week for 3 months now. Balance is now improved to the point of comfortably walking again without fear of falling on uneven terrain. I can now do 6 sit to stand at a time. Challenge now is learning how to keep gaining muscle to GET to the point of doing a squat unassisted. Can’t figure out a progression from being unable to complete a squat or an overhead lift to being able to complete one. Do half squats? Partial lifts? Which part? Counting on you, Will, to teach us how to get there! Bless you for all these good lessons.

[@davidolivier1594]

Thanks for this amazing video. I'm 62 and realised severe muscle loss since age 58 - thought it was inevitable. I'm now at walking / running 3km 3x a week (including uphill & stairs), thinking it only benifits cardio. I'm eating less carbs & sugar, lost 10kg over 3 months. Also benefits from vitamin D boosts doing it in sunny South Africa. Following your knee exercises have been very beneficial. Never too late to start!

[@CookieMonsterFern]

I've been going down hill ever since I got covid 2 years ago. I had a massive heart attack earlier this year and now realizing I'm going downward. Thanks for the tips😊

[@pamdowless8490]

Was in shape for my age, active but had surgery and now I’m struggling to get back to my baseline so thank you, this was helpful.

[@isabellahodge4162]

My last child left home, my husband retired and covid lockdown hit all at the same time, so my life really did change very suddenly! My work put me on paid furlough which was fine as it went but suddenly I went from a busy working mother and home maker running around non stop to a sit at home and stare at the walls person. The difference in activity level was quite disastrous for me, I put on a stone in three months and barely did anything physical apart from potter around the garden and a twice a week trip to the supermarket. I have spinal arthritis so walking was/is an issue, I used to rely on normal day to day activities to keep my 10,000 steps up. It's been a long slow slog back from these days, I'm back at work of course but that's just three days a week and mostly desk bound. My retired husband is bored enough to do most of the housework and shopping so I'm not going to argue there but for the first time in my life I'm actually having to plan to do exercise, or at least incorporate more activity into my life. The difference in energy levels is for me the most worrying thing, that and the lack of strength and the stiffness which all discourage actually wanting to fo activity. I'm only 64 though and I'm fighting back, and at least I've got the time now to do it.

[@dr_love_okafor]

1. Resistance training...moving against resistance eg dumbbell, press up etc. 10 minutes walk, single leg movement etc. Something that makes u feel tired. 2. Compound exercises: regional exercises, doesn't exercise most parts of the body. Compound like squatting works more muscle groups. 3. Lots of weight bearing exercises eg walking, running. Better for maintaining muscle mass. 5k to 10k steps daily. 4. Protein diet. The body breaks down your protein for the body to work if it is not getting enough. You need to eat Enough protein. 3 or 4 servings a day. 5. Take up hobbies in retirement. 6. Get joint pains sorted fast. Avoid injury

[@Sotoberi]

I'm in my mid-60's and I've been doing Tai Chi for six weeks. I can already feel the difference in my legs and shoulders - I'm getting stronger. I highly recommend it for people who don't like running or gym. It's gentle and undemanding - but highly effective.

[@lindasummer2343]

And Chi Gong, which is similar, is another good one.

[@oldandbankrupt]

@Soto I'm 75 and to stay fit I prefer doing Sum Yung Gai. 🕺🏻🤸🏻

[@Spartan21blue]

@@oldandbankrupt is that skate boarding you are referring to . . .?

[@oldandbankrupt]

@@Spartan21blue Ummm ya. Skateboarding 🤨

[@treehugnhipi3765]

@@oldandbankruptfunny 😎

[@ZenHaircut]

The doctor (PT) gave me some stretching exercises for my back and lower body. When I didn’t do them much, my lower body ached. When I started them up religiously, the pain abated. Thanks. Also, swimming is a good resistance exercise.

[@pennyduncan5980]

Have just retired and purchased a retirement home WITH stairs. Received a lot of criticism regarding the choice but I’ve witnessed the effects of the ‘ranch’ style (one level homes with no stairs) on friends and family members and believe taking the stairs is an excellent way to work the large muscle groups of the lower body through out each day. Thank you for sharing your expertise.

[@sandianderson7229]

Good for you. I have know of a cardiologist who built a two story home, just for that reason!

[@gonnfishy2987]

Yay, happy to find your channel. My body is ageing with what the majority of people would call seniors joint/bone issues and I’m only halfway to being a senior. It’s a big shock.

[@eternalfizzer]

I'm 59 and I've been trying to regain my 'normal' activities. Your last tip nailed it! My gp has told me it takes longer to heal at my age, longer to lose weight, it just takes time, but I think I need to be more assertive that I don't want to be relegated to a sedentary life, afraid of tripping over curbs. Thanks!

[@dr.samierasadoonalhassani2669]

Do balance excercises,heel to toe on small base,steps ,forward,lateral,right,left,many balance excercises on you tube.Walk every day at sunrise,sun set to regulate your biological clock and to get benefits of near infra red.Weight loss ,more education on quality of food,frequency of eating,less is better,when,what time of the day we are Insulin sensitive,education about carb,a insulin resistance,sleep,stress,relaxation,clean water,breathing,posture,all healthy life style.We are retired to look after our health ,it is a full time job.Good luck.

[@dr.samierasadoonalhassani2669]

Do not listen to doctors,they treat symptoms with drugs ,not the root cause of diseases.

[@patriciasanchez6755]

I’m in my early 60s. In 2020 I stopped exercising due to illness. I just to hike 6-10 miles 3-4 times a week , I was very active person, now all my muscles are 50% less stronger. Thanks Doctor for sharing your knowledge.

[@mgkos]

That’s the factor that those who hve good genes for health & hve always stayed fit don’t understand. I’ve been a lifelong ballet dancer & hve had serious illness as well as injury from a young age. We hve to work smarter not harder 🤫😌 Just do what you can, keep it very gentle, find a really good Physio who also does equipment Pilates & go from there. Don’t compare yourself with others, there’s much we can’t control & serious illness must always take priority. Best wishes

[@normanbell-br7nf]

gotta keep moving !

[@mgkos]

@@normanbell-br7nf see how you go with serious illness.

[@normanbell-br7nf]

@@mgkos You're right about serious illness -- even moderate stuff like a slight stiff back turns your world upside down -- I never take anything for granted - health is wealth if you got it

[@normanbell-br7nf]

How are you today ? Where are you about in the world -- I'm in Scotland UK

[@judyhall623]

Thank you for this practical, informative advice, clearly expressed. I see your channel has plenty more videos, several of which may be useful to me. I think you've helped to motivate me to plan and persist with exercise and I'm very grateful!

[@skb254]

I have almost no muscles left whatsoever after being deathly ill January 2018, and again, 2022. I couldn’t get out of bed for the two years. Exhausted all the time!

[@user-qv9hb4kp9f]

Thank you for your sensible and no-nonsense approach to the physical problems associated with aging!

[@junctionroadparklandsvlog5035]

I'm 64 and I have taken up walking with a backpack of at least 10kg to lose weight. Lost nearly 10kg so far. muscle tone and fitness dramatically improved. I walked 5kms this morning and will do another 6km tomorrow - including a fairly steep hill. walked 7km on each of Sat and Sun last weekend.

[@johnreidy2804]

Great idea friend. Keep up the good work! :-)

[@hazydreamer7965]

This excellent video is full of very common problems. I shall follow your advice and buy the book, too. I already have noticed it myself, how much less I walk daily after those 2 guys on bicycles knocked me down and I hurt my lower back. For years and years, I had to walk about 8000 to 11000 steps daily, and now 1000 to 1500 if I am feeling fine. Thank you. All the best and regards from Northern Europe.

[@JimPiotrowski]

Wow, sensible expert advice on what most of us can do with our exercise and diet to keep fit and feel fit. Really appreciate this honest and well presented series.

[@suecharnock9369]

I am waiting for a total hip replacement. My fitness down fall is so so scary! I am doing the best I can and am absolutely determined that I am going to get as fit as I can once it is done! I am trying to keep upper body strength, but lower body is almost impossible due to restricted movement and pain at the moment. I used to walk 5-7 miles a day. Now less than half a mile is difficult and painful - although I push to get 1.5 mile a day walking in if I can. thank you for your videos. subscribed!!

[@simonwilliams5427]

Excellent. I'm 77 and need to do something! Thank you for this, will watch again several times and then get on with it!

[@MrPipvampire]

I hate exercising but I try to be consistent. Your program is motivating and thank you.

[@wheinemail]

It is so nice to watch a video like this, without the pumped up fluff contained in so many other self-help videos. Thank you for keeping this video with a medical perspective as opposed to the BS.

[@suewright1299]

A brilliant video, Will, and very many thanks for giving us such good ideas to build our muscles back up, slowly but surely. Thanks so very much

[@Codger2015]

Hello Dr. Harlow. Thank you for this excellent advice for reducing muscle loss. I will very soon turn 74 years old. Here then is a brief history of my working years. At age 20 I began working as a household goods mover (you know, moving family's household possessions in a large moving van). I did this work for 15 years in America traveling throughout the lower 48 states. In addition to working for Mayflower Movers, I also did other types of trucking; hauling steel, farm equipment, general commodities, and groceries. And then tragedy struck and I suffered a severe back injury of herniated discs at L4 & L5. This culminated in two back surgeries about 12 months apart, during which time I entered a 24-month Associate Degree in Architectural Engineering Tech Scool in Illinois. From there after graduation I worked for 21 years at an Architect Firm until my retirement in 2015. Now I spend too much time sitting at my home computer and not enough time out walking. I was born with club feet and this causes a lot of pain if I walk too much. Well, I suppose this was a bit more than brief, but you get the picture. When I know I need to do some walking for one reason or another as we do not own a car, I end up taking pain meds to cope with the pain I know is coming. This pain is in my feet of course. All I can think to do is keep trying. And by the way, I used to be strong as an ox having moved furniture for a living and now I am but a shell of a man with a huge loss of muscle mass. In addition, I worked in the construction field for 8 years prior to hurting my back. Suggestions are welcome. My wife and I live in an apartment building on the second floor. This building has a lift but we use the stairs probably 99% of the time to get to the second floor. Not having a car is a big help as that causes me to have to walk to get groceries etc.

[@nadirlarache3607]

Just keep going and hold steady with your will of getting back to the necessity of "use it or lose it" rule. I am sure you will nail it. All the very best! & greetings from Larache, Morocco.

[@CJBradley]

I was hospitalised with covid 20 months ago and climbed onto my mountain bike for the first time today, I knew I had lost some muscle mass but was not prepared for my poor performance. Iv'e been indoor cycling and thought I'd improved enough to try and get out again, but boy was it hard at 69 years old. Good advice here I think so I'll try this out.

[@smallfootprint2961]

Recently I fell, and broke my leg/hip, and had surgery. It's really hard getting back in shape. It's hard to say, but it might be a gift in disguise, because not a day goes by now, that I don't exercise. You're helping. Thank you.

[@patriciagriffin1505]

Thank you for addressing this issue it’s super helpful

[@pat8497]

This video is a blessing to me. Thank you so much for all that you for us.

[@tariqferoz5581]

Hi: I am 75 and have followed your advice and feel a lot better in a few weeks. Thanks and keep up the good work.

[@PatriciaGreen]

My husband has psoriatic arthritis (an incurable auto-immune disorder that basically destroys all the joints) so he can't do much in the way of physical exercise. BUT he can increase his protein intake. We've rearranged his diet to do this. Hopefully, that will keep him stronger longer. He's 62 now. Thanks for the reminder to do what we can.

[@coriculp]

Oh my gosh. With #7 you just described my last 6 months. A pain that didn’t get better made me sedentary. Now I’m having to really fight to get that movement back. Thank you for sharing these videos. It’s really so helpful!! ❤ I’m 55 so I don’t want to be someone who keeps losing muscle. Appreciate all your tips.

[@KyRipsnorter]

I don't know where your pain is located, but try rubbing castor oil on it twice a day. Do this for two weeks, and see if you don't see improvement in just three days! Believe it or not, it lubes the joints and even removes bone splinters in your feet, etc.

[@jacquiwilson9129]

Very useful advice Will. When my late father bought himself a stairlift and riser recliner chair, it was the beginning of the end of his muscle mass and mobility - lots of falls and trips to A&E. Keep moving everyone and avoid bungalow legs!

[@HT-Physio]

Thank you and so sorry to hear about your father!

[@maxineboxer9714]

I have hip problems and was thinking about moving to a bungalow. After hearing this, I will reconsider! The lockdowns ruined my exercise routine and now I may need hip replacements, so I’m a prime example of just how fast you can fall apart when you stop moving. I never thought it would happen to me, but my muscles have almost disappeared.

[@1nceor2wice87]

​@@katieb2931unfortunately it isn't just staff shortages. After having some family members in the hospital recently I found that many of the nurses just don't care about their patients anymore. More often than not they're in the break room on their phones. So sad.

[@conniefi]

@@maxineboxer9714 it happened to me too. Had a fall during covid. I went from working out 6 days a week to nothing. Gained 17lbs and felt miserable. I had been on a keto diet but stalled. I went carnivore and lost that. When I had the fall I got post traumatic arthritis in my hip. Been suffering with that since covid. I get better then re- injury it by doing too much. Trying to find my balance is a challenge.

[@maxineboxer9714]

@@conniefi It’s terribly frustrating, changes your life. I’m trying everything, from earthing, to mind control to exercise. The hip replacement is looming, but I sure don’t want it, or them. So I will soldier on and pray something helps me before I see the surgeon. Good luck to you too!!

[@joetropika]

Thanks for sharing good info. I'm 50+, I stay active - gardening, hiking to waterfall, swimming & exercises.

[@teresahild]

Oh my gosh, this is so timely! I just had a physician visit with a sena scan and I’m close to clinical definition of frailty. Shocked how much muscle loss has happened. Need to treat this immediately! Great many thanks.

[@67NewEngland]

- Keeping protein intake up with a low cholesterol diet was a challenge so I started adding collagen protein powder to yogurt, oatmeal, and smoothies. Still doing my pull ups, push ups, barbell squats and more. Great advice, thanks for the video.

[@glenrisk5234]

Been lifting weights for years now and find there's something of an art to balancing intensity and control in training. Push things too hard and you injure yourself. Don't push hard enough and your more likely to get injuries in daily life. When I get the balance right I can work progressively through a cycle and get some serious lifting done.

[@theroadhome_Liz_Summers]

I am almost 68 … have always been athletic: sports, walking, snowshoeing, strength training. But was not paying attention to keeping up as much and then 5 years ago got a new puppy and realized it was challenging sitting on the floor to play with him as well as getting up. I also realized that I had been avoiding getting down and up. At any rate, thankfully started pushing myself again … new pup to be walked, taught and played with was great motivation and I made sure to get myself to the floor and back up regularly. I can’t say that it is as easy as when I was 30-40-50 but it has certainly become easier and I am conscious of needing to keep doing all you described in the video. I walk with my 5 year old dog 1.5-3 miles per day on game trails on my rural property so pup-dog gets me outside and active. I’ve added back a bit more resistance work based on info like this - thank you! My hobby stuff is photography/videography and I find I need/want to shoot from low positions often and need to hold a low squat like position so that is more active that you’d think 😊.

[@MobeenAPC]

Thanks Will, for your wise advises, these are not just helping physically but grooming the thought process to cater the upcoming musculoskeletal problems with a proper understanding. Thank you indeed. God bless you

[@mohammadhassan5749]

Your sincerity and depth of knowledge are commenable. Stay blessed

[@krpurple2678]

I made the mistake of trying to keep going for walks in pain until I found out I had bursitis in my knee. Then I had a Bakers Cyst which was so painful I needed a walking stick. The bursitis came back but not as bad. The lack of exercise for over a year reduced my muscle strength and made my sciatica worse for a while. I'm still limping but starting physiotherapy again soon. Don't put off fixing the little things or you end up with added extras to deal with!

[@jerryg3524]

good video by Will Harlow who explains his main points clearly and professionally

[@MikeJw-je4xk]

Always excellent tips from Will. I'm 69. I run, lift dumbbells and perform other exercises and stretches. I've been running casually three miles for twenty years and have no plans to ever stop.

[@PhotoTrekr]

Everything you suggested I did regularly all my adult life. But, when I turned 60 I sort of ran out of energy and stopped exercising. I was tired mentally and physically. I'm 70 now and I've gained weight, lost muscle mass, and my diabetes has gotten worse. I'm going to have to start exercising again, but I find it extremely difficult now.

[@AlanBoddy-fl2qp]

Get motivated and reduce reverse your diabetes I m 84 had the same prob but fought through it now feeling great take care and persevere it takes time and effort😊

[@concisecontenttv]

Sounds like a diet problem. Get rid of all bad carbs (white bread, pasta, anything with sugar, alcohol) replace with green vegetables and a ton of protein. Podcasts or books by Peter Attia, Mark Hyman, or Gabrielle Lyon among others are amazing information sources

[@TNT-km2eg]

Everybody is an expert . Physiologicall and biochemical illiterates, unite

[@SydneySewerat]

You can be ok....The biochemistry of a carb dominated all day eating diet is scary.All my health problems went away when I switched. It is pure gold.

[@PAlex-us4ov]

Best things to do: a) Intermittent fasting b) start small with the exercises. Do something every day. c) never give up

[@AL-ep4lo]

Thank you so much for a well articulated & extremely useful session… You’ve explained it so well & the 7 recommended steps make so much sense & easy enough to start following… God bless you!… 😊

[@lyndasoar4345]

Watchin this whilst doing 1st (of 4 daily) 2,500 walking steps on a newly psched treadmill. I also walk outdoors. Diagnosed diabetic with high chloestrol 1 monthish ago did me a favour. Turning some of my attention to my own health has made a big difference to my overall outlook. Definitely prioritising it over housework n less important stuffs! Controlled weight loss(nO fasting) of around half stone. Controlled, gently increasing intensifying, exercises. Aim is to restart swimming(used to love doing 50+lgnths daily after work, wayyback :)..) 63yrs this yr (pacemaker fitted 2015). Vids here v informative. Sharing with other fam members & encouraging each other. Nx step for me is to buy the book to compliment these vids. Useful to me + satisfyingly supporting this professional to continue imparting info.

[@kohgekchwee3853]

Good , clear and precise sharing tips to seniors. It is true that when we have pain, initially we try to take some rest but in contrast if we do our exercises daily, we become healthier. Thank you very much for your clearly explanation of all these exercises

[@jeffhirst1403]

thank you very much,ive got terrible wobbly legs and balance issues,,so starting your exersises today many thanks

[@angiegraham2579]

I workout every morning when I get up for about an hour. I do it at home and have lost over 4 stone in the last year. I am in the best shape of my life. I am pushing myself hard and doing things that a year ago I could not do. I am now pain free,have reversed my health issues,have way more energy and feel like I am back in my 20s.Working out at the start of my day is the best way to start my day.

[@lizlemos1963]

Great video! Thank you. I just found you on KZbin and I’m so glad I did. I’m 67 had to need replacements last year and I’m exercising daily trying to build up my strength.

[@isabelcadena549]

ALL these information is priceless. We are getting it without paying hundreds of $$. God bless you sir.

[@tilneibhullar1795]

Thankyou for including walking ❤

[@cynthiahonorio9758]

With time codes. Thanks jamesjc 03:30 resistance training 06:11 compound exercise (5-20 repeats) 08:42 press up 09:09 weight bearing exercises - walk 10:40 eat 1.5-2 gms/kg of weight a day 13:32 get a hobby 15:17 choose the stairs 16:26 find out cause of pain asap

[@Teal_Seal]

Thank you! ❤

[@susannaleow]

Thanks so much! 👍

[@steampunkmarkplimsoll7251]

70 feels GREAT... Very good video about remaining Active, BUT.... 😮 "Protein" is a fraud from early USA food labeling. 😮 I've been vegetarian about 50 years, and presently at 70 years old, don't even have a stove, eating tortillas and canned (or bagged) refried beans with raw vegetables and fruits. Not all mixed together, not before the stomach, yaknowhatImean. BIOLOGY Degree: Our digestion destroys protein. Meat protein comes with a lot of undesirable stuff, and means we eat our domesticated pets by torturing them in concentration camps; 95% of USA meat from feedlots. All life operates through DNA producing proteins and enzymes or signaling hormones, etc. DNA responds to everything about and inside all life, all the time, every moment. That IS life, DNA producing stuff. DNA makes stuff by aligning up about 20 Amino Acids, but YOUR BODY MAKES ALL EXCEPT 9, the Nine Essential Amino Acids, which you MUST EAT, and can get with the three "superfoods" that helped invent civilizations: Combine a grain and legume (beans and corn, peanuts and wheat bread, etc), add yeast to grain flour, or process hard-to-digest soy into Tofu. This may not work for everyone; seems some people actually thrive on meat-only diets, but most of us should avoid the saturated animal fats and random carcinogens from "browning" or charring food. Most meat eaters, carnivores, have short, three foot digestive systems (about 3 times body length). Humans have the herbivore digestive tract length, 10 times body length, around 30 feet. OK, should be 50 or 60 feet, but then we're omnivores. Our tongue's 4 flavor taste buds really like Sweet, Salt, Acidic, and avoid possible poisons that have Alkaline flavor. The PROCESS of Evolution also gave some early hominids a taste for charred meat to augment their diet and enhance reproductive success (NOT "survival of fittest" but fittest OFFSPRING). Helped invent the tool Fire, too. These diet preferences are instincts, INSTINCTS which give us pleasure, which Corporations use to poison us in the name of greed, another PROCESS of Evolution that enhanced the reproduction of their salty, sugary, meaty, or fossil fuel guzzling products. The only thing vegetarians lack will be vitamin B12, so take a multivitamin. 😊 Even Arnold Schwartzneggar repeats these facts. 😮 Dietary "protein" is a fraud. 😮

[@broddablack5290]

Will I haven’t watch you for a while! Omg, how could I forget your show. You’re so knowledgeable mate! Just also purchased your book! Got to get working in the gym again!

[@PrasenjitSarkarSingapore]

Very simply explained, yet very comprehensive ... thanks for this!

[@lgude]

That last one, the niggling little problem got me good. It was lower back pain. I just couldn’t walk without having to take painkillers to sleep. I went to a physiotherapist and found I could use a weight machine with an overhead pulley that allowed me to do squats that stretched my spine rather than compressed it. It allowed me to slowly recover my ability to walk without having to use painkillers to get to sleep. I’m 80 and need to keep exercising or go into frailty, rapid decline and death. Walking is becoming less unpleasant and painful and I am slowly upping the distance and amount of hill climbing in my route, but I am beginning to feel better and even enjoy walking again. No excuses allowed for niggles!

[@mermaidmelucig]

Thank you for this information. I am 68, going to be 69 this year. I have not exercised regularly for many years. I tripped and fell down recently and thank goodness no damage was done. This caused me to think seriously about how fortunate I am that I didn’t break a bone. I intermittently exercise: yoga, weights and am still working so moving around a lot. My internal monologue is, this is fine because I am not completely sedentary. By chance I happened upon you and it is timely. Just what I needed to hear! The stats are startling and no joke. I am motivated! All the exercises are doable. I have the free weights, a rebounder, and the wall for press ups, and outside my office are stairs! The 5000 to 10000 steps is going to be a challenge😊 Baby steps. Thank you, again! Sincerely, Luci

[@casasgonzalez6534]

Keep going. You are doing great!😊

[@sabinekoch3448]

Same as you…I swim a lot but I need to do resistance exercise ( boring ) and I have some arthritis in my toes…but I’ll try and persevere…

[@Pjsafa7373]

Am really enjoying your channel and learning so much. Had hip replacement a year ago and have just started back on my long walks around the neighborhood. Your videos have given me so much helpful advice on not tripping, building up my muscles and how to walk properly. Thank you. Will keep watching and learning.

[@selvaszulu]

Great health tips Doc. Keep it up.

[@annetcell-ly4571]

I think we all have our trouble spots. I’ve been doing your exercises for aching knees, stronger glutes and calf stretches which are exactly what I need. I’ve been doing keto ( mindful of protein) since 2019 and hydraulic circuit 2-3 times per week and I’m finally making headway. It seems I’m losing strength faster than I’m building it. I still work and need to be mobile and pain free. Your videos are realistic for my age group - 60 something.

[@mikepasich1972]

I’m a very out of shape 51, planning on getting back in shape once I’m cleared from my elbow surgery, and I’m definitely going to watch your videos. These are great!

[@claudiajarvis3694]

Easier at your young age, I’m 81😳, not so easy but needed. You can do it.🙂

[@philipreed6893]

This is exactly what I need lately I lost a lot of muscle I now take protein powder and some push-ups love your videos ❤️❤️

[@viv8117]

All great help, thank you. Got the book propped up on the cupboard to refer constantly.

[@rosalietijamo7436]

Hi! I m from the Philippines and i was doing pranayama yoga when i was younger. Now i mostly at home n less active n ur advice ia very timely for me. I hope to practice what u teach like going up n down d stairs instead of taking escaltors or elevators in d mall. Thanks a lot for ur simple advice.

[@jonathanstory6802]

I’m 82 coming 83. I aim to do 3 workouts at least a week. This includes 50-60 minutes on a lying bike, followed by 40 minutes in the gym. Kettle bell swings thru legs 20 x 3 Crunches 20x3 Leg presses 20 x Lateral pulls 20 x 3 Etc. I also sing opera 30 -60 mins 3-4 x a day. Advice from Mr Harlow very welcome.

[@itslogical3884]

Sustainability is the most important component of reversing muscle loss. Choose exercises you enjoy doing so you will look forward to doing them on a regular basis.

[@tonnyyee-xu6hd]

Dr Will Harlow's advice is worth it's weight in gold, definitely saves lives.

[@enadiedericks2006]

Oh yes! Adress the pain. Two years of being off after a life of hours of hiking and mat work, I am in a mess and aging too rapidly!! Thanks for the inspiration.

[@debbradecker9900]

Thank you for your encouragement!

[@Tom-Travels]

Just subscribed. I'm 72. I work out (resistance training) every day and endeavor to walk 10,000 steps a day. I have worked out my entire life. Luckily, I started as a wrestling athlete at age 13 and learned all about strength, flexibility, nutrition (I do Keto-Carnivore) and weight management. - After college I became a runner. For years, I ran 5K every other day. I have had a wonderful physical life, so far. Praise the Lord. - Now, I have a few aches and pains in my hips. I like the squats idea a lot to fire my glutes; I've been doing stair climbing for this but this is bothersome to my right knee after a few hundred steps (old Viet Nam war injury). - Thank you for sharing your knowledge, skills and abilities (KSA). Tom in Dallas

[@geraldfitzpatrick9123]

Thanks Will, i'm 64 very soon and i'll be stepping up my exercise routine ASAP. Great advice.

[@jameswhite937]

Thank you very much. Excellent video production.

[@adderburian40]

Hi Will, I am 55 and will take your advice. I found your explanations extremely clear and help. Thank you very much.

[@PatriciaGoodsonpianist]

Excellent advice. Thank you.

[@JR-iw8du]

I've listened this young man's videos recently and got lots of good advice... I'm a young 68 but I've had problems over the past few years from old injuries and not really taken the trouble to strengthen my body. Watching the videos I've started the exercises especially for my legs, and the improvement has started to show. I want to go into old age physically able to look after myself and enjoy being more active.

[@paulmallison9081]

Thank you so much ,after watching you, my life has changed so much ,I am fitter ,I fell so much more positive.

[@barbarawhelan5498]

Glad to find you . Clear short wholebody instructions that make a difference . Great work ! Thanks so much for helping so many .

[@HT-Physio]

Very happy to be able to help!

[@thomaskingston4560]

Great video and your right on about compound movements being the most time efficient way to maintain or even increase your muscle mass. However, Mother Nature has a way of sneaking up on someone regardless of how healthy ones credentials present the picture of being healthy and free of major issues. Until two weeks ago I was working out with heavy weights for another full body workout which I have been doing basically all of my adult life. That's three workouts each and every week. I am 81 years of age and never on prescription drugs. Never been on any TRT program nor steroids. I thought that I was one health dude and so did all that knew me. when I finished that work out ! then went out into my backyard property and did about 2 hours of heavy landscape work. I felt great and then that evening I experienced an unusual feeling in my upper chest near my sternum. the feeling wasn't painful just that I never experienced that feeling before. Well, three days later I had a heart surgery. Bypass surgery to be exact. Doctors told me that if I wasn't in thee great shape for my age that I was in, I would be dead. Presently healing so that I can continue my active and athletic life with my wife to help.

[@heywhotsgoinon8286]

Hello. I too had a similar experience. Trained since i was 14 yrs old. Weights , swimming, cycling , martial arts. Had a heart attack at 48. Had a stent fitted. Took me years to get my head around it. 3 more stent and 15 yrs later , my cholesterol is low, but its mostly Ldl which blocks arteries. Its genetic so they say. Im back in the gym tho , but not training to heavy nowadays. Good luck mate. Keep on keeping on.

[@ericyoung1175]

What a heartwarming story. Good luck on your recovery

[@davidpaul6970]

I am male, now 72. I took up my old sport of on-water rowing 10 years ago after a break of 45 years. Now doing Personal Training and weights and a lot of walking and Erging in the gym and on-water HP racing. But what I certainly agree with is the message to increase protein intake, I take high quality plant based protein powder with a banana every morning along with high quality magnesium this is my go-to supplement, my prop and my crutch. This is why I’m still able to mix it up with guys 20 years younger.

[@johngoard8272]

Ok Will I am 76 and just out of surgery for a fractured hip (acetabulum punched out) and had to wait for three months in hospital for enough bone to grow back to do a hip replacement and that took another two months out of my life. Consequently I put on a lot of weight - the feed you too much in hospital - and also apart from twice daily physio sessions and the odd walking up and down I did not get a lot of exercise in. However I am home again now thanks to the surgeon, physio and OT departments getting me sort of back on track. I am a retired RN of 44 years and do know a lot of what you are saying is right and I shall keep track of your channel for more useful tips.

[@user-ps6lb2rf4k]

Awesome advice. Looking forward to reading your book. Thank you for helpful and straight forward information.