EXERCISING AS YOU AGE

We’ll all feel the effects of aging as we get older. The aging process affects all aspects of our wellbeing, including our ability to exercise.  So how do we counter these effects? Let’s look at how you should exercise as you age and what changes you may need to make as you grow older.

Exercise in your 20’s

Unless you have an underlying health condition, most people will tolerate exercise pretty well in their 20’s. Now is the time to establish good exercise habits. Strength training a few times a week supports muscle growth. Endurance training two or three times a week builds good cardiovascular fitness. Weightlifting is a great way to do strength training. It also supports bone health. 

Endurance training should consist of moderate sustained aerobic activity for about 60 minutes. Whether you bike, walk, run, or swim, you engage in moderate activity when your heart rate gets up to 60 - 80% of your maximum. (Calculated as 220 – your age). You can also use the “talk test” to determine if you are doing moderate activity. You engage in moderate activity when you can talk during your workout with some pauses.

Consistency becomes the key!

Exercise in your 30’s and 40’s

Now is the time that those established exercise habits start to pay off. Many people are busy establishing their careers during these decades of their lives. Time becomes more valuable. High-intensity interval (HIIT) workouts can be a good option to get the most bang for your buck when trying to fit in workout time.

Muscle mass and strength often reaches its peak between ages 30 and 35 so take advantage of this period in your life if you can. During these decades, your VO2 Max, the ability for your heart and lungs to take in oxygen and convert it to energy, also starts to decline. The mentioned HIIT workouts and regular aerobic activity like running, biking, and swimming will help improve VO2 Max.

A personal trainer can be a great help during these periods of your life as they encourage accountability and help design programs that meet your specific exercise goals.  Mixing up workouts will help adaptability. Strength training twice a week and 150 minutes of moderate physical activity in various forms will help build longevity for the coming decades.

Exercise in your 50’s and beyond

If you haven’t exercised regularly and are just getting back into the groove after you turn 50, see your primary care provider first. You’ll want to make sure you don’t have any undiagnosed medical conditions like high blood pressure or pre-diabetes that might increase your risks for problems when starting an exercise program. 

One of the biggest reasons we lose physical capabilities as we age is due to the normal loss of muscle mass that occurs as we get older.  That process is called sarcopenia. According to Harvard Health, people lose about 3 – 5% of their muscle mass after their mid-30’s. The loss accelerates after age 60, especially in men, as testosterone levels begin to fall.

How do you counter the loss? Strength training two to three times per week will help. Resistance training using body weight with a gradual increase in repetitions or with the addition of weights can help maintain muscle mass and strength. Balance is another key factor that changes with age.   Yoga or tai chi are options that can help. These activities also help with flexibility.

Before you start your workouts, make sure you warm up! That becomes more important with age to get your muscles and joints ready.  Spend 5 minutes on a stationary bike or walking and do some dynamic warm-ups before starting your workout. 

Recovery becomes even more important in later years. Everyone’s ability to recover and repair muscle tissue varies. In general, any muscle soreness that you feel after exercise should improve before engaging in strenuous activity again. But recovery doesn’t necessarily mean doing nothing. Instead of a moderate-intensity workout, go for a walk or do a recovery yoga class. 

Exercise can be a regular part of everyone’s health well into your later years.  Consistency, accountability, and adaptability will help us stay active into our 60, 70’s, 80’s and beyond.