Is running your passion? Or tennis or weekend pick-up games on the basketball court? Whether you’ve been active since you were young, have recently returned to sports or are just trying to get fit in mid-life, you may not be as fast, loose or, well, energetic as you’d prefer.
As the years pass, our bodies lose lung capacity, lean body mass and flexibility. Our peak heart rate goes down, as does the body’s ability to recover and repair. That means we don’t go as fast as we used to, we don’t lift as much, and we don’t recover as well. And we get hurt more.
That doesn’t mean you should stop exercising or even competing. Your training just has to be smarter.
Get moving
People in mid-life tend to gravitate toward endurance sports like running or cycling because the body can better perform these activities due to greater “slow twitch” muscle fibers. We can’t do the “fast-twitch” stuff (basketball, tennis, etc.) as well. Even those who decide to become fit in later years can still get into terrific shape. It’s really never too late.
If arthritic changes to joints cause pain, many people stop exercising, but this is often unnecessary. Most studies show no cause and effect between running and hip or knee arthritis. Evidence exists that moderate-level training can protect joints, keep a healthy weight and maintain overall health.
Train smart
Cross training prevents injury. Consider engaging in your primary sport no more than two or three days per week, using alternate “recovery” days for aerobic, weight, interval and flexibility workouts. If you’re new to exercise, start slow and go slow. Returning to activity? Accept that you can be fit, even competitive, with an updated training regimen that reflects the new you.
