WAGING THE WAR ON AGING: Fitness Over 40
For most of us over 40, the inevitable and unavoidable realities of aging have already begun to make themselves known in a variety of ways. Random aches and pains, the formation of wrinkles here and there, those weird, super-long eyebrow hairs that seemingly sprout out of nowhere, all part of the âIâm Getting Olderâ starter pack. For many, these changes symbolize the end of an old era as it transitions into a newer, scarier era. An era where the realities of life and oneâs own mortality begin to become more prominent thoughts in our everyday lives. An era where it becomes increasingly more evident that every decision we make as it pertains to our health, finances, romantic lives, and family, will inevitably affect our future lives, either in a beneficial or adverse way. Suddenly, the freedom of being able to âthrow caution to the windâ no longer has a place in our important decision making. The âOver 40â crowd have a lot of changes to deal with, but it doesnât have to be a super complicated process.
Though there is nothing wrong with utilizing fitness to achieve a fit and healthy body for the sake of vanity (looking good is one of the many perks of being in great shape), fitness over 40 can be used as a veritable anti-aging tool. With the right balance of healthy exercise and mindful eye on nutrition, one can extend their quality of life and comfortable physical existence well into their later years.
âAm I too old for any positive changes to make a difference? How old is too old?â Legitimate questions, indeed.
The reality, is that the hands of time never stop ticking. After 30, we begin to lose 3% to 8% of our muscle mass per decade (the most inactive people tend to lose more muscle than active folk). Once we reach 60, the rate of muscle loss naturally increases and generally happens at a much faster pace. This is a condition called sarcopenia, the age-related progressive loss of muscle mass and strength. While we canât stop Father Time in his tracks, exercise is certainly a way of grabbing the old man by the beard and slowing him down significantly. Thereâs no such thing as TOO old to begin a fitness journey, but because weâll never be younger again than we are today, it would be advantageous to get started on a path towards a healthy, fit life sooner than later.
No matter our age in earthly years, whether it be 40 or 140, exercise can change overall health and longevity in miraculous ways. Being just a little more active today than you were yesterday and doing that consistently can have a profound effect on the trajectory of your future health.
Letâs take a look at some of the key components to being fit over 40:
STRENGTH TRAINING
Strength training helps counteract the effects of sarcopenia and significantly slows progressive muscle loss associated with the condition. Incorporating weight lifting, resistance band training, and bodyweight exercises can be tremendously beneficial.
CARDIOVASCULAR EXERCISE
Cardiovascular health is crucial for reducing the risk of heart disease, which becomes more prevalent with age. Activities such as brisk walking, jogging, cycling, and swimming can vastly improve heart health and endurance.
FLEXIBILITY AND BALANCE
Flexibility and balance exercises help to prevent injuries and overall health. Yoga, Pilates, and stretching routines are excellent for ensuring we remain flexible and mobile.
CONSISTENCY AND MODERATION
Consistency is the key to any fitness regimen. Itâs important to find a routine that fits into your lifestyle and can be maintained long-term. Moderation is also crucial to avoid overtraining and injuries.
Though the notion that you âhave to change the way you train when you get olderâ is often repeated, this is absolutely not the case, you do not have to change the way you train as you age. The principals of resistance training remain exactly the same no matter how old you are. The thing that does change while training in your later years is that you must be more conscientious when mitigating risks while lifting. You canât get away with overloading the bar and swinging weight around recklessly like you did when you were 20. The risk of injury does increase with age, so proper form and loading is paramount for lifting. That said, your training doesnât have to be overhauled just because youâve hit middle age or older.
So, we know that there isnât an age limit or expiry date on being fit and healthy, and we know some of the main components for utilizing fitness to add health and longevity to your life, but what are some the benefits to getting fit and staying fit after 40?
Letâs go through a few:
IMPROVED PHYSICAL HEALTH
Regular exercise reduces the risk of chronic issues like hypertension, high blood pressure, and diabetes, and reduces the risk of osteoporosis by improving bone density.
MENTAL WELL-BEING
Exercise has been shown to improve mood, enhance cognitive function, and reduce symptoms of depression and anxiety. Staying active can lead to a better quality of life and increased longevity.
ENHANCE MOBILITY AND INDEPENDENCE
Maintaining strength, balance, and flexibility helps older adults stay mobile and independent, reducing the risk of falls and other related injuries.
The list of positive benefits that come from being fit after 40 is obviously much larger than the handful that were listed, and to top it off, the downsides are few. One doesnât have to LIVE in the gym to be fit and healthy. As little as 150 minutes of moderate exercise per week is enough to make notable changes in your life. For those that are about to say âI just donât have the timeâ, thatâs only 1.5 hours out of a 168 hour week! Almost anyone can find an hour and a half per week to spare, and for that little amount of time, the reward outweighs the sacrifice by a metric ton.
Everyone deserves a long, comfortable, and happy life, and your loved ones deserve to have you around for as long as possible. We all want to win the war on aging, so It is our responsibility to ensure that, as we get older, we start living life more âstrategicallyâ, and there is no better strategy than focusing on your fitness and health.
Lift hard, lift often, eat well, and enjoy life!