Getting older doesn’t necessarily mean you move less. On the contrary: experts recommend regular physical activity, regardless of age. But over the years the body develops and with it the physical condition. For this reason, it is important to adapt exercise activity to age, says the New York Times.
From the age of 30 onwards, the human body loses between 3 and 8% of its muscle mass per decade. After age 60, the number is even higher. In addition, bone mineral density begins to decrease in midlife, increasing the risk of fractures and osteoporosis (bone disease characterized by deterioration of bone tissue). VO2 max – for maximum oxygen volume, i.e. the ability of the heart and lungs to absorb oxygen and convert it into energy – also decreases. “To slow this decline and continue exercising for many years to come, some early changes to your habits are essential,” recommends Kate Baird, a physiologist at a New York hospital.
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Increase the load or number of repetitions
“First, assess your current physical condition, including testing your strength, stability, flexibility and cardiorespiratory capacity. You can determine your VO2 max with a doctor or physiologist who specializes in exercise. Otherwise, certain connected watches allow an estimate,” advises Kate Baird. Grayson Wickham, a New York physical therapist, adds: “Testing your physical condition can help you identify potential weaknesses or areas that need improvement. This will help you prevent injuries.”
For example, if you lack stability, start with balance exercises such as standing on one leg or Tai Chi and Pilates. If you want to improve your flexibility, do yoga or stretching daily.
According to Amanda Thebe, a Canadian sports trainer who specializes in training people over 40, bodybuilding can do wonders provided you practice it well. She explains: “When we are young, our motivations are often aesthetic. However, when you only focus on isolated muscle groups like the abdominals or biceps, you often overlook invisible muscles that contribute to health and strength.” The specialist adds that you need to balance it out with compound movements, “that is, exercises that Training multiple joints and muscles at the same time, such as deadlifts and squats.” Plank and pelvic floor exercises are also highly recommended.
Physiotherapist Lauren Lynass continues: “To maximize benefits, you should use a progressive plan: continually increase the weight you lift or the number of repetitions. And remember: you don’t get better by doing simple things.”
The most important thing is to exercise at least two and a half hours a week, including aerobic and strength training sessions (fifteen to twenty minutes), which contribute to a longer life expectancy. Sarah Witkowski, physical education teacher, says: “Don’t hesitate to change the content of your sessions regularly: the body adapts very well. But to maximize the benefit, you have to keep it serviced.”