The human body changes with age. Bone density weakens, known as osteoporosis, due to loss of calcium and minerals, particularly for women after menopause. Changes in muscle tissue restrict the ability to contract, causing them to become more inelastic. Joints become more rigid and may lose cartridge. Metabolism starts to slow down as well. Even with exercising, these changes will still occur. Many people overlook these facts, especially if they have been exercising for many years. This can ultimately lead to injury and a longer recovery period. Die-hard gym enthusiasts, who routinely exercise, have a sense of how their body feels during their workouts. With aging, this sense needs to be used as a guide to what modifications need to be made in a routine. This does not mean exercising should stop altogether. Research indicates physical fitness is important at any age. However, modifying workouts so they are age appropriate is essential in preventing injury. Florida-based fitness trainer and wellness coach Shirley Archer advises a longer warm-up period and recovery time should be expected as the aging body is more rigid and takes longer to heal.
Aging and Cardiovascular Activities
Low impact cardiovascular activities, such as swimming, cycling and walking are recommended at any age. It is recommended by the American Heart Association that seniors participate in some kind of cardiovascular activity if they don’t already and always under the care of a doctor. Dr. Barbara Bushman of the American College of Sports Medicine advises that becoming physically active may aid in reducing the physiological changes that develop with aging and protects against sickness and diseases. Runners, who have been doing so for a period of time in their lives, can continue to do so in moderation and seek medical advice for any health concerns. It is also important to consider limitations, albeit recent ones, so that exertion does not become an issue. Age will impact abilities, which can seemingly feel like they happen overnight. Running at 50 years of age is different than running at 20 years of age. However, regular cardio activity has many health benefits that should not be overlooked. It combats muscle loss, loss of flexibility, heart disease, diabetes and has psychological benefits, such as fighting depression, to name a few.
Aging and Muscle Resistance Exercises
The most important aspect of any weight bearing exercise is muscle resistance. Weightlifters can continue to do so as they age. Many weightlifters, in their 50’s and 60’s, are continuing to compete. However, how much weight being lifted, the number of repetitions and sets and how often during any given week, may need to be modified, depending on individual circumstances. In fact, it is recommended that anyone approaching their senior years should include muscle resistance training as part of their routine, with a doctor’s approval, if they don’t already. Research indicates that resistance training protects the body against many illnesses and diseases, such as osteoporosis, muscle loss, heart disease, arthritis, type 2 diabetes to name a few. Alternative muscle resistance activities, such as push ups, should also be considered.
Push ups are an excellent way to prevent muscle loss and Aging and Muscle Resistance Exercises can be continued on through the senior years. Performing push-ups engages the core muscles and, if done properly, can help to strengthen back muscles. However, if injuries occur, always seek medical attention.
For those who have been pursuing physical fitness, the good news is it doesn’t have to stop. With the proper modifications, exercising can be done well into the senior years.
Additional Information:
http://www.emedicinehealth.com/senior_health/page2_em.htm
https://www.nlm.nih.gov/medlineplus/ency/article/004015.htm
http://www.muscleandfitness.com/features/edge/bodybuilding-and-aging-how-getting-older-affects-your-training
http://www.ncbi.nlm.nih.gov/pubmed/14552938
http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Physical-Activity-in-Older-Americans_UCM_308039_Article.jsp#.Vp0xyWAUWUk
http://www.foxnews.com/health/2014/02/10/modifying-exercise-routine-important-for-aging-adults.html
About the author:
Emma is a citizen journalist who writes about health and nutrition. She also posts information and recipes regarding health and nutrition on her blog: www.thehealthmadam.com.
