Exercise and Aging: How To Stay Fit As You Get Older
It finally happened: I turned 40 earlier this year. Although I’ve noticed a few extra gray hairs and wrinkles in the months since my birthday, I haven’t encountered any huge drops in my fitness abilities like I had expected. Perhaps I’ve been brainwashed by the media, but I was always under the impression that 40 was the year when everything started to go downhill. I am incredibly relieved that I can still deadlift my usual weight and climb a V4.
However, I have been noticing a subtle slowing down in my fitness life over the past 5 years. I’ve gone from participating in a variety of activities (climbing, weightlifting, yoga, gymnastics) 5-6 days a week to focusing on one main activity (climbing) 2-3 times a week with some light strength training and mobility work thrown in occasionally. My body feels a bit tighter and more achy after intense exercise, and I seem to need more rest days between workouts. My energy and performance levels are more affected by unhealthy (yet delicious!) food choices and poor sleep. In the grand scheme of things, 40 really isn’t that old, but I’m well aware that keeping up my fitness level may become more difficult from here on out.
As we age, our bodies start to break down due to decades of wear and tear. Muscle loss can start in the 30s and 40s for most people, which is why it’s important to continue (or start!) resistance training for as long as you can. Additionally, in order to keep up your desired level of fitness, there are a few things you can start incorporating into your daily life that will keep you feeling spry and energetic and ensure that you’ll be able to run, hike, lift weights, bike, etc. well into your golden years.
Keep Moving
One of the most important things you can do as you age is keep your body in motion.
Regular movement helps maintain your muscle mass, bone density, and joint flexibility. Physical activity has also been linked to better memory function, improved mood, and stress reduction, all of which usually decline with age. When you stop moving, you risk your health in so many ways as an older person. Your muscles start to atrophy and you start gaining weight. Your balance and coordination can also be affected, which increases the risk of falling. Doing something as simple as going for a walk once a day can improve your quality of life immensely in your later years, not to mention keep you participating in your favorite sport, and help you remain active and fit.
Listen to Your Body
Your body might not respond to exercise in the same way as when you were younger. Pushing yourself too hard during workouts can lead to exhaustion, fatigue, or excessive strain on joints and muscles. That’s why it’s important to be aware of the signals your body is sending you so that you can prevent any serious or permanent injuries. If you are experiencing pain while performing an exercise, it’s crucial that you stop immediately. It’s a good idea to take notice of any discomfort or pain after your workouts as well and be mindful of those areas the next time you exercise.
Additionally, being aware of your energy levels and taking the appropriate time to recover is essential. Older adults may take longer to recover from intense exercise, so you may encounter soreness, fatigue, and a sub-par performance if you don’t take proper rest.
If you find it difficult to tell when you’ve pushed yourself to the limit, using a fitness tracker – such as WHOOP – can help. WHOOP has a built-in recovery measuring tool that tracks your daily strain so that you always know when you are primed to go all out in a workout. Most smart watches will track your sleep too, which you can also use as a benchmark for recovery.
Start Doing Mobility Exercises
Mobility is essential for performing everyday tasks like tying your shoes or getting up from a seated position, which can become more difficult as aging takes effect.
When it comes to working out, mobility can help with technique and form and increases range of motion. Adding dynamic warm up exercises before your workout – such as inchworms, downward dog-to-plank, or squatting with your hands behind your head – can prepare your body for the exercises you have planned. Cooling down after your workouts with some static stretching or light cardio is also a good idea, and will aid in your recovery.
Resistance bands can be a great way to introduce mobility into your workouts. They can increase your range of motion so that you can squat deeper, straighten your arms more in a shoulder press, or access better technique in general. Weights are awesome, but they do carry a higher risk of injury compared to resistance bands, so you may want to try swapping them out to see if they’re more comfortable for you. There are a ton of weight lifting exercises that can be substituted with bands, but here are a few of my favorites and banded squats, banded glute bridges, banded chest press, and banded rows.
Work With a Physical Therapist
If your aches and pains seem like they are becoming permanent fixtures in certain areas of your body, especially your joints and muscles, it might be time to start seeing a physical therapist.
Working with a physical therapist is great because they can analyze your movement patterns and give you personalized exercise plans to help with any physical limitations you might have. Activities with repetitive movements can cause imbalances in your muscles, and a physical therapist can help fix those as well. Regular physical therapy can also help with pain management, improving your mobility, and recovering from injuries or surgery.
Protect Your Joints
Your joints encounter natural wear and tear as you age, so if you’re looking to stay active in your later years, taking care of them is a good idea. Inflammation and arthritis can develop after years of continuous use due to the breakdown of cartilage, which is the protective tissue covering the ends of bones within a joint.
To prevent joint issues, try to avoid activities that put too much strain on them. Take a look at your diet and try eliminating or reducing foods that cause inflammation, especially those that are high in added sugar, trans fats, red meat, or contain white flour.
You can also take omega-3s, which are known for reducing inflammation and supporting cartilage health. They can be found in fish oil or flaxseed oil, but I personally use Mary Ruth’s 3 6 7 9 Omega Gummies, a gluten-free, sugar-free, vegan supplement.
In the end, you’re only as old as you feel. Staying fit is one of the best things you can do for yourself as you age, and there’s no reason why you can’t be lifting weights, mountain biking, or doing gymnastics well into your 90s.
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