One thing is certain in life, is that we are all getting older. Unfortunately, we can’t turn back the clock. The search for eternal youth is big business at the moment, with companies pitching their latest lotions and potions that promise to make you look younger. Cosmetic surgery is very popular, with hoards of people going under the knife for various complex surgical procedures. What is the secret to eternal youth? If I knew the answer to that question then I wouldn’t be sitting here writing this newsletter to you, I would almost definitely be living on my own island somewhere very hot! Although, I can give you a secret that will help to considerably slow down the aging process. The key is to focus upon maintaining fitness right through our lives and most certainly as we get older it’s even more important. Studies show that maintaining activity levels and specific training to improve flexibility, strength and aerobic fitness can actually help to reverse the effects of aging. Of course as we get older it’s not always possible to repeat the same things we did when we were younger, but keeping supple, strong and being able to keep up with the kids definitely is. Are you thinking that it's too late for you to start now? Let me tell you it's never too late.
I was watching a programme on TV call ‘One life.’ It was about people who compete in body building competitions in their 60s, 70s and 80s. What an inspiration? It just goes to show that there’s no age limit when it comes to participating in exercise or having fun. The physiques on these people were amazing. But what I thought was most inspiring was their general attitude towards life and how seriously they took their training. One particular lady, was 83 years (young :-) and she was doing wide-arm pull-ups in the gym! Now, those of you who know what a wide-arm pull-up is will realize just how difficult this exercise is even for someone who is very fit and has good upper body strength. This lady didn’t look a day over 50. The other thing I noticed is that these people had perfect posture and moved around freely without any indication of having problems with their back or joints. This strongly suggests that exercise helps to improve the quality of life, as we get older.
As you get older, your body gradually depletes it’s muscle mass. It’s vital to maintain your lean body mass (LBM) for the following reasons;
- Muscle supports your skeletal frame and helps maintain good posture.
- Muscle requires energy. The more muscle you have, the more calories you will burn. Lose muscle and your metabolic rate will slow down.
- Muscle helps you to do physical activities better. So will help keep you active and stronger for longer.
Below I have listed some specific strategies that you can apply within your age range to help you improve and maintain the quality of your life as you get older.
MAINITAINING FITNESS THROUGHOUT THE YEARS
Teens. Take full advantage and experiment with all different kinds of sports and activities. Find something you enjoy doing, but don't be afraid to try other things as well. Try not to focus just on one thing as this is a critical stage in your development which could result in imbalances because you are still growing. May youngsters tend to stick with the core sports and activities that they played at school, like football, rugby, netball, hockey etc. because it's what they know. Be adventureous. Put yourself outside of your comfort zone. Now is the time to start to develop all round physical fitness. Identify the activities and sports that you prefer.
20’s This is your physical peak. You should have boundless energy to enable you to develop a healthy appetite and attitude for exercise that you can carry forward with you to your later years.
At this time of life, you can develop muscle easily. Your metabolism should be extremely efficient allowing you to build an impressive physique with a low percentage of body fat to lean body mass. You should also be enjoying faster recovery and more speed. Although quality is key. Make sure
you learn how to do things properly. Practice good technique and don’t neglect aerobic or
flexibility training to ensure all-round fitness.
30’s During your 30s your body naturally starts to reduce its muscle mass unless you start to do something about it. Fitness in your thirties should be focused around building strength and maintaining what muscle you already have. Weight training at least twice a week will help
counteract muscle wastage. Lifting heavier weights with good technique and form will help to
develop more muscle than natural muscle loss.
40’s At this time of life, soft tissue injuries such as pulls and strains are much more common. To help prevent these types of injuries, make sure that when participating in exercise that you warm up thoroughly, keep well hydrated and stretch well afterwards. It is advisable to add extra flexibility routines for the major muscle groups at least twice a week. Continue with weight training and aerobic exercise to aid strength and CV fitness.
50’s VarietyVariety is the key. Try to keep your exercise programme as balanced as possible. Cover all disciplines of strength, co-ordination, flexibility and aerobic fitness. Keeping this balance will help
to maintain a good level of fitness into the next decade.
60’s It’s important now to give yourself extra recovery time. It’s not necessary to reduce training volume or intensity, but allow an extra day for recovery as it will now take your body longer to recover from an intense workout. Following this advice will help to maintain fitness and keep injuries at bay.
70’s If you are continuing to exercise during your 70’s then this is fantastic. You will already be benefiting from improved posture, flexibility and mobility. You will have a good feel as to your limitations. Listen to your body and take everything at your own pace. Focus on maintaining your fitness. Just enjoy whatever you do. If you keep fit and active, it will enhance the quality of your life.
And beyond. Whatever your age, it’s never too late to start exercising. The sooner you start the better for you. Exercise in whatever form will always have a beneficial effect on your body, state of mind and the quality of your life. Remember fitness for life
Fitness for Life - it's never too late to start!
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