We’d like to think we’re still the same athletic kid who scored 25 points in a basketball game, blew through three tacklers for the winning touchdown or broke that four-minute mile “” all in one weekend.
Unless you’ve won the genetic lottery, it’s more likely however that even though you’ve remained active, the miles and years have taken their toll. As you’ve hit your late 40s, your 50s or even 60s, your body is much different than it was when you were younger.
According to Dr. Matthew DesJardin, a physician with OrthoCincy, it’s natural that we lose lung capacity, lean body mass and flexibility as we age.
“We don’t go as fast as we used to. We don’t lift as much and we don’t recover as well,” he said. “And we get hurt more.”
That’s not an excuse to throw in the towel, though. Staying athletic “” or even just active “” will return benefits for years, and stave off many of age’s maladies. Here’s a few tips on navigating the divide between the glory days and hospital stays:
1. Avoid competing with the youngsters at the gym
It’s the perfect set-up for an injury.
2. Maintain what you have
Focus less on building muscle and more on maintaining the muscle mass you already have. Strong muscles, tendons and ligaments protect aging joints. But that doesn’t mean give up on new muscle entirely. Low-impact resistance exercises like yoga, resistance bands and stair walking will help add muscle mass, which has so many benefits, like lowering body fat levels and blood pressure.
3. Switch it up.
Don’t do the same program every day. By varying your routine, you give muscle groups and joints extra recovery time while making sure other areas aren’t neglected. Your cardiovascular system will benefit, too.
4. Warm up.
Your high school coach extolled the virtues of a good warm up. You may not have believed him then, but believe him now. As we age, it takes longer to warm up. So stretch or take a light jog around the gym before working out. You’ll feel better after your workout, and it will help you avoid injuries.
5. Rest more in between workouts.
Around the same time you start getting AARP cards in the mail, you’ll find your muscles take longer to recover. Listen to what your body is telling you, and remember, pain no longer means gain.
The main thing, DesJardins said, is to use the wisdom your years have brought.
“The training just has to be smarter,” he said.
