Less than a generation ago, turning 40 was thought of as middle aged, and starting a ‘Fitness Over 40’ exercise program would have been shrugged off as a waste of time for it being too late to get in shape. Now, what we think of as ‘middle aged’ or ‘old’ has changed as people live longer, healthier lives. Both social perceptions and exercise science has shown that you can begin to improve your health and fitness at any age.
Reduced cardiovascular fitness and loss of muscle mass are not just due to ageing; they are more often due to a sedentary lifestyle. When an average sedentary person reaches 65, they will have lost up to 35 per cent of their muscle mass and aerobic capacity, compared to when they were younger. But this can be prevented and even reversed, by becoming and remaining active.
Numerous scientific studies have shown that people over 40 respond really well to strength training and aerobic exercise. Most experts agree that a ten or more year decrease in biological age can be achieved with healthy lifestyle changes.
Exercise is good for us; we all know how it strengthens muscles and as the cardiovascular system as well as managing our weight. The benefits of exercise go so far beyond that though, and it’s never more important than as we approach our older years. Improvements in bone density, the production of good hormones and the social benefits of exercise go a long way to improving the quality of life as we age. Being fit can slow down our rate of ageing by improving balance and energy levels as well as cognitive function. In fact, it could be argued that exercise is the key to independence for older adults.
Why is it important for older adults to get regular exercise?
For many Australians, exercise is purely about getting the body that they want, or playing a sport that they enjoy. With age, many people get less hung up on appearances and recreational sport can fall away due to the business of life commitments or stepping back due to injuries.
Taking that first step or getting started (again), and sticking to a fitness routine can be challenging at any age, and this can be even more applicable to the over 40s who are typically juggling other ‘time priorities’ such as work, stress, raising a family or caring for ageing parents.
As mid life comes and goes, it’s not uncommon for exercise to become less important for many people, but in fact, this is the time to embrace regular exercise more than ever. The decision to improve one’s health and fitness now could prevent the onset or severity of conditions such as:
- heart disease
- high LDL cholesterol
- high blood pressure
- type 2 diabetes
- risk of stroke
- obesity
- depression
- some cancers; and
- osteoporosis
What's the best kind of exercise for older adults?
It’s important to remember that a person’s joints are as old as they are! This means that sometimes a modification in exercise intensity and a routine that accommodates their physical and physiological changes or limitations might be necessary.
Exercises a person may have done with ease in their 20’s or 30’s can create stress on an ‘over 40’ body, causing:
- Wear and tear on the joints
- Muscular aches and pains as muscles repair the micro tears created by exercise
- Strains and tears in less flexible ligaments and tendons
- Hormonal stress as the adrenals produce more cortisol to keep energy levels high and the body’s various systems running effectively. High cortisol levels cause general fatigue, lowered immune response, and encourage the body to store fat.
If a person has been working out fairly consistently, reaching 40 is a perfect time to connect with a fitness professional to reassess and modify their previous routine to include some structured goal setting.
If they’re just starting or getting back into exercise after an extended break, the first steps should be:
- Checking in with the GP. Any health issues or starting back after a prolonged period may need to get medical clearance.
- Setting realistic targets using smaller bite sized goals. Improving overall fitness might not happen overnight, but it will happen.
- Warming up properly before starting, to promote good blood flow to the muscles and increase joint flexibility.
- Losing the ‘more is better’ mindset. Think cardio interval training rather than long runs.
- Choosing compound whole body ‘functional exercises’ rather than isolation exercises.
- Avoiding pushing too hard too fast, choosing lower impact options if needed.
- Focusing on good posture, form and technique to avoid injury. Lift and lower the weights in a slow, controlled manner using muscle strength not momentum.
- Cooling down and stretching. Cool down at a slower pace for the last five to ten minutes of workouts. Stretch all the major muscle groups. Especially important for those who may have lost a lot of flexibility.
- Ensuring adequate recovery time between training sessions. Rest time is crucial for repairing the body.
Strength Training for Older Adults
As previously stated, a sedentary person can lose up to 35 per cent of their muscle mass by the age of 65. This number may be set to increase with the uptake of weight loss drugs, which can result in the loss of muscle tissue as well as fat. Strength training doesn’t need to mean bulking up. Lifting weights or using resistance equipment can counteract the natural loss of muscle mass as we age, which offers benefits such as:
- Improved mobility and functional strength, meaning greater independence through ageing – think lifting, carrying things, opening jars.
- Reduced risk of falls and injuries through better joint health and bone density.
- Strength training supports metabolic health, prevents weight gain and boosts overall health.
New Study Confirms That All Exercise Boosts Brain Health
The University of South Australia recently released their findings that any form of exercise can significantly boost brain health and memory function across all ages. The study synthesised findings from 133 systematic reviews, covering 2724 randomised controlled trials and incorporating 258,279 participants, making it the largest and most comprehensive umbrella review to date.
Lead researcher, Dr Ben Singh, said “Exercise has a profound effect on physical health, but we also know it benefits brain function. What this study confirms is that even low-intensity exercise – like yoga or walking – can improve cognition, making it accessible to people of all ages and abilities.”
The research included children, adults and older adults as well as healthy individuals and those with clinical conditions. Findings included:
- Low to moderate intensity exercise had the greatest benefits when it came to memory and brain function;
- people with ADHD experienced the biggest gains in executive function, while children and adolescents had the greatest improvements in memory; and
- the most significant cognitive benefits were gained through yoga, Tai Chi and active video games.
Professor Carol Maher, a senior researcher at UniSA said, “Cognitive decline and neurodegenerative diseases are growing global health concerns, underscoring the urgent need to identify effective strategies to preserve and enhance cognitive function across the lifespan.”
The study provides compelling evidence suggesting that exercise should be prescribed and integrated into everyday healthcare and education environments.
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