Aging is inevitable and we can ponder what effect that will have on our fitness levels over time. Fortunately, the rate of decline can be significantly influenced by our lifestyle choices and being proactive about it. Let’s look at how aging affects our strength, cardiovascular health, and mobility.
Strength:
The gradual loss of muscle mass usually begins in our 30s and accelerates after the age of 50, leading to a decline in overall strength. However, by doing resistance training you can help preserve and even build muscle mass. Regular strength training slows down the decline of muscle strength which helps to maintain your functional independence.
Your bone health is another a factor to keep in mind. As we get older, we lose bone density, making them more vulnerable to fractures and osteoporosis. You can counteract this by doing resistance training, along with an adequate intake of calcium and vitamin D are crucial steps to maintaining bone health.
Cardiovascular System:
It’s also good to be aware of the changes to the cardiovascular system. Blood vessels become less elastic, and cardiac output decreases, which leads to a decline in cardiovascular fitness. To maintain heart health, engage in some type of regular exercises such as walking (so many benefits), jogging, swimming, or cycling.
Then there’s the possible age-related changes that can cause an increase in blood pressure, increasing the risk of hypertension and heart disease. For some blood pressure control, eat nutritiously, be aware of the extra fat you may carry and where at on your body (around the abdomen is the most dangerous), and stay physically activity. Check in with your doctor as needed.
Mobility:
Range of motion and mobility is often limited for most people to begin with, then add in the loss that can come with age. With that loss our usual daily activities might become more challenging. To address this decline, integrate mobility work and making sure you’re going through full ranges of motion during your resistance training sessions.
Then there’s also the aspect of balance. A decrease in balance is a common concern among older adults and which can increase the risk of falls. Doing single leg exercise along with balance training in general can help improve balance and reduce the risk of falls.
So although fitness naturally declines with age, we have the power to affect that rate and the extent of that decline. Regular exercise (strength, cardio, and mobility), healthy eating, and are key components of maintaining fitness as we age. Aging is going to happen, yet it can be embraced with a commitment to preserving strength, cardiovascular health, and mobility, allowing us to lead active lives for as long as possible.