I recently learned that in 1799 the life expectancy for almost everyone on earth was 40, regardless of social status, gender or wealth. Compare that to today’s statistics (83 years in Canada, 73 years in the world) and you can’t help but feel an overwhelming sense of gratitude for all that science and technology have done for mankind.
But while medical advances and industrial enterprises are helping much of society live longer, easier, more fulfilling lives, this extended existence cannot be a free ride on Easy Street. Preventative maintenance in the form of activity and exercise is still necessary.
So when The Globe and Mail asked readers to share their most pressing fitness questions, I was delighted to see many asking about exercising as we age. I thought. Here’s my advice:
Importance of resistance training
If aging has a nemesis, its name is sarcopenia. It’s the fancy scientific name given to the involuntary loss of muscle mass that occurs naturally as we age. Sarcopenia begins around age 30At this point, humans lose 3-5% of their muscle mass each year. The decline is even more pronounced after the age of 60.
Even if you have no intention of competing as a bodybuilder, this information should scare you. Not only that, as muscle mass decreases, fat mass increases, leading to type 2 diabetes, obesity, Heart disease and osteoporosis.
Scientists don’t know exactly why our muscles start to atrophy at such a young age, but there’s ample evidence to suggest that resistance training is the best treatment. are the same for all but the most competitive athletes. Do 2-4 sessions of full-body resistance training each week, with each session lasting 20-60 minutes. You can join a gym, hire a trainer, find some classes and online programs. It doesn’t matter how you do it. Just find a way you don’t hate it and stick with it.
Mobility training is also important
Maximizing your range of motion and having the confidence to enter and exit difficult positions is just as important as maintaining muscle mass.
Some experts claim that if done properly, it can be lifted. weight It is a form of mobility training in itself. No objections, but the “properly executed” part makes me pause. Most people don’t even know how to properly walk, let alone lift weights.
Mobility training allows you to learn about and reconnect with your body in a low-risk environment. 10-15 minutes a day is enough. Yoga offers a great way for this. Another method that is becoming popular is the so-called “controlled joint rotation, or CAR for short. Type the term on YouTube for some great examples of joint-specific and whole-body CAR routines.
Aerobic exercise is also important
The final element of training for a long and prosperous life is as easy as taking a walk around the block. Or maybe it’s jogging, biking, or hard hiking in the wilderness. My point is that, despite the popular portrayal, cardio training doesn’t have to be a painful throw on the treadmill or the like.
Take it a step further, unless you plan to run the Boston Marathon. Cardio You probably don’t need a training program. Aiming for 10,000 steps a day, along with participating in the outdoor world as often as possible, is often enough to maintain a healthy baseline. Unless, of course, you like cardio, which I’d say have it. Make sure to leave room for resistance training as well.
don’t forget your lifestyle
Fitness and health information is routinely presented in age- and gender-specific ways, baffling professionals. I can see how this can be useful for creating an organized framework, but in my experience this kind of categorization causes more confusion than anything else. not. Across all demographics, our physical needs have much in common.
I offer this preface because the lifestyle factors that older adults need to consider are often the same as those that affect children, teens, and young adults.Older people need the same 7-9 hours of sleep each night just like everyone else. Older people should eat a balanced diet with an emphasis on lean protein, whole grains, fiber and healthy fats… just like everyone else.
Of course, there are certain challenges specific to different age groups. For example, hormonal changes due to menopause are very different from those due to puberty or pregnancy. But in most cases Basic guidelines for Canada Physical activity and a healthy diet cover all the bases.
If you have any Paul Landini fitness questions, please send them to [email protected].
Paul Landini is a personal trainer and health educator in Kitchener, Ontario.
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