Exercise is even more important as you get older. While age may only be a number, that doesn’t mean you should push yourself quite like you did in your 20s.
In youth, our priorities might have been on high-intensity cardio or body sculpting, but as we age, our approach to exercise and fitness should evolve to focus more on activities that promote overall well-being and disease prevention.
Staying active as you age can help:
- Lower your risk of heart disease, stroke, type 2 diabetes and some types of cancer.
- Improve your strength and balance so you can prevent injuries and stay independent.
- Lower your pain.
- Improve your mood.
- Improve symptoms of anxiety or depression.
- Improve your ability to think, learn and make decisions.
According to Dr. Christopher Cooke, DMC orthopedic surgeon and sports medicine physician, some of the physiological changes of aging start as early as our 30s.
“After ages 25 to 30, for example, your maximum heart rate can decrease by one to two beats per year,” he said.
Starting in middle age, you may also see blood pressure go up and your metabolism slow. Most Americans begin to gain weight in midlife, putting on 3-4 pounds a year.
Aging doesn’t mean giving up your favorite sports and activities. You can still remain active well into your 40s and beyond.
Cooke provided some tips on the types of exercise you can focus on to improve your health and keep active as long as possible:
1. Maximize your endurance
Regular cardio exercise is important, as it increases blood flow and oxygen throughout your body, which can improve brain and organ function. It also prevents the natural age-related decrease in metabolism and weight gain.
“Aim for 20-30 minutes of moderate cardiovascular activity a day,” Cooke said. “This can be anything from walking, hiking, swimming, dancing, biking or even cleaning your house or yard work.”
2. Resistance training
The aging process is often associated with a decline in muscle mass, strength and physical stamina. However, research has shown that incorporating simple resistance training can prevent and even reverse the loss of muscle mass, as well as improve mobility and strength.
“Try using resistance bands or hand weights when you work out,” Cooke said. “Find three to five exercises for both your upper and lower body and do three sets of 10 repetitions. Weight doesn’t need to be heavy, just enough so that the last few reps are challenging.”
3. Balance exercises
Balance exercises can help build strength and improve posture, stability, and coordination. Balance exercises are especially important for older adults because they can help prevent falls and help you maintain your independence.
“Practice standing on one foot (and) hold on to a chair if you’re feeling unsteady,” Cooke said. “Walk backwards or sideways. You might even consider signing up for a tai chi or yoga class.”
4. Stretching
As we age, our posture changes and we lose range of motion, specifically in our hips, due to tight hamstrings, altered pelvic tilt and increased muscle stiffness. This is due to decreasing collagen in our body. However, many of these changes may be altered, delayed or even avoided with consistent stretching exercises.
“Start by finding one stretch for each part of your body and holding it for 30 seconds. Yoga and Pilates are also great activities,” Cooke said.
Before starting any new exercise routine, it is important to consult with your doctor.
A little discomfort is normal, especially when starting a new routine. However, if your muscle or joint pain lasts more than a couple of days or is getting worse and/or interfering with your mobility and ability to perform everyday activities, make an appointment with a DMC sports medicine or orthopedic physician. The medical center’s experienced team can help diagnose the problem and customize a treatment plan to help you get back to your sport or active lifestyle as quickly and safely as possible.
To make an appointment, visit DMC.org/SportsMedicine.