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While it would be nice to have the same energy and ability to bounce back in our 40s, 50s, and beyond that we had in our teens and twenties, this is unfortunately not the case.
As we age, our bodies respond differently to our regular physical activity sessions. Fatigue, muscle soreness, and the risk of injury all increase with age. But that doesn't mean we should stop exercising! The health benefits of exercise are more important than ever to keep us in tip-top shape in mid- to late-life.
So what should we do? Basically, the needs are pretty much the same, but with some adaptations to help prevent injuries and keep our bodies flexible and able to move freely.
The Importance of Stretching
Stretching is important at any age, but as we age, we naturally become less flexible, making it even more important. Studies have shown that stretching can significantly improve the gait and natural movement of older adults. 1 Whereas you might have previously been able to stretch only once or twice a week, you now need to increase the frequency of your stretching. But it doesn't have to be strenuous or time-consuming. Try to get into the habit of doing a short daily stretching routine as soon as you get out of bed in the morning and focus on movements that stretch your entire body. Ease up on cardio/increase resistance
Around the age of 50, muscle mass and bone density begin to decline. Resistance training is therefore essential for maintaining this strength. Strength training helps compensate for the loss of muscle mass and strength commonly associated with the normal aging process. Studies have shown that regular physical activity has other benefits, including improved bone health and a reduced risk of osteoporosis, improved posture, a reduced risk of falls and related injuries and fractures, and greater flexibility and range of motion. 2 But the good news is, you don't have to become a gym-goer. If the thought of going to the gym terrifies you, don't worry. While weights are certainly an option, there are plenty of other strength-training exercises you can do at home that don't require any equipment. Squats, lunges, planks, and leg extensions are all suitable options.
Calming down doesn't mean stopping
Cardio still plays an important role if you want to fully reap the health benefits of exercise. 3 studies have shown that doing cardio helps fight heart disease, which becomes more common after age 50. Cardio also increases lean muscle mass, and since muscle burns more calories than fat, this helps prevent excessive weight gain as your metabolism naturally begins to slow down with age. If you're short on time, try interval training. This form of training alternates bursts of high-intensity exercise with short recovery periods. It allows you to burn calories even after you've finished the session, thanks to something called the EPOC (excess post-exercise oxygen consumption) effect. Take a day off between workouts to allow your muscles to fully recover. If you're still sore after this time, listen to your body and increase your rest and recovery time. Minor aches and pains are often a sign that an injury is brewing, but simply resting is often enough to prevent it from developing into something serious.
Rest is as important as exercise
It's easy to fall into the trap of thinking that the more you exercise, the greater the benefits, but rest periods are just as important as activity periods. That's why they should be part of every training program. As you get older, you may find that you need more time to rest and recover than you did when you were younger.
To fully reap the benefits of exercise, it's important to stay fit and active, regardless of your age. There's no magic number at which you suddenly reach a certain age and are told exercise is now bad for you, but the trend is for exercise to get harder and it may seem like it takes longer to recover as the years go by. When in doubt, always listen to your body. If you're feeling sore, it could be because you've been pushing yourself too hard, too fast. If you're exhausted for days after exercising, it's almost certain you need to slow down. No matter your age, the earlier you start exercising, the easier it will be for you to continue as you get older.
- https://www.karger.com/Article/Abstract/235863 [ ↩ ]
- https://experts.illinois.edu/en/publications/exercise-and-physical-activity-for-older-adults [ ↩ ]
- https://europepmc.org/article/med/7934752 [ ↩ ]