It's time to face the truth: our bodies change as we age, and that's okay! But here's where it gets controversial - are we doing ourselves a disservice by ignoring these changes and striving to be 'young' forever? Let's dive into this thought-provoking topic and explore how we can adapt our exercise routines to age gracefully and healthily.
Ageing is a privilege, not a curse!
Last year, I had to bid farewell to my beloved running routine. My sports medicine doctor gently reminded me that it was time to adapt - a tough pill to swallow for someone who had relied on running as a form of exercise and stress relief for decades.
You see, I had fallen for the popular mantra, '50 is the new 30.' But as Dr. Emily Finkelstein, a geriatrician, wisely points out, our cells don't lie. While our chronological age may be one thing, our biological age is another. And as we edge towards our 40s and 50s, our bodies start to tell a different story.
For instance, we begin to lose critical muscle mass, which can affect our strength and balance. Our bones become less dense, making us more susceptible to stress fractures. The cartilage in our joints thins, and tendons and ligaments stiffen, increasing the risk of injuries during physical activity. Recovery also takes longer as we age.
Dr. Rosanne Leipzig, a professor of geriatrics, puts it bluntly: "Ageing begins at birth, and your abilities will definitely change." You reach your peak in terms of muscle mass, bone strength, and cognitive abilities in your 30s, and from there, it's a gradual decline.
And this is the part most people miss: ageing doesn't mean you can't do what you did before, but you might not be able to do it with the same intensity or frequency.
So, what's the solution? How can we continue to exercise and stay healthy as we age?
Adaptability is Key
Experts like Dr. Finkelstein emphasize the importance of flexibility and adaptability. We need to change our expectations and our exercise routines as we get older. This might mean taking more recovery time between intense workouts, incorporating stretching and weight training into our routines, and being more in tune with our bodies.
Dr. Leipzig suggests a thoughtful approach: start by asking yourself what you love about a particular activity. If it's the social aspect, for example, you could switch to a similar but less taxing activity like pickleball, complemented by a strength-training and stretching regimen to prevent injuries.
And here's a crucial point: the risk of injury naturally rises as we age. So, it's essential to have a backup plan. Dr. Melissa Leber, an associate professor of orthopedics, recommends switching things up and allowing your body to recover. If you're a runner with an injury, try modified strength training and lower-impact activities like swimming. When you return to running, reduce the frequency or distance.
Strength training is a game-changer. It helps avoid injuries and falls, improves balance, and speeds up recovery. Dr. Leber advises that someone in their 50s should spend 50% of their exercise time on strength training and 50% on cardio. By 60, that ratio should be 60/40, and by 70, cardio should only make up 30% of your workout.
Pain is never something to ignore, and it's always best to consult a qualified medical professional. General physicians may not be well-versed in exercise physiology, so it's best to seek advice from physiatrists, specialists in physical medicine and rehabilitation, or certified physical trainers.
The Media's Role and Realistic Expectations
The media, especially social media, plays a significant role in shaping our perceptions of ageing. With countless wellness and anti-ageing influencers, it's easy to get caught up in the idea that we can maintain our youthful abilities forever. But superagers are rare, and it's not realistic for most of us to expect to keep breaking personal bests as we age.
As Dr. Leipzig points out, we live in a society obsessed with longevity and looking younger. The number of cosmetic procedures has skyrocketed, but this obsession can lead to ageism and an unrealistic view of normal ageing. We need to cultivate realistic expectations and embrace the changes that come with ageing.
So, the next time you consider pushing yourself physically, remember that it's okay to adapt and modify your routine. Ageing is a privilege, and embracing it with grace and adaptability is the key to a healthy, fulfilling life.
What are your thoughts on this topic? Do you agree that adaptability is crucial as we age? I'd love to hear your experiences and opinions in the comments below!
