Aging isn’t an obstacle to getting fit, or staying that way. Studies show people 65-plus can build aerobic endurance, strengthen muscles and burn body fat just as easily as younger people.
It’s never too late to build aerobic (heart/lung) endurance. One study on inactive men and women aged 57 to 70, found significant cardiovascular improvement after nine to 12 months of aerobic training. Their VO2max (a person’s maximum capacity to transport and use oxygen) increased as much as 38 per cent; similar results as in younger subjects.
Muscular strength is also not affected by aging. We can lose about 30 per cent of our strength between the ages of 50 and 70, and another 30 per cent per decade after that. But much of this weakness is preventable if muscles stay active. Strong muscles promise increased functional ability as we age: Resistance training reduces risk of falling, relieves arthritic pain and is critical in preventing osteoporosis.
At the Tufts University Research Center, nine people aged 87 to 101 improved their leg strength with weight-training exercises. In eight weeks, they strengthened their front thigh muscles by an average of 175 per cent. One of the participants, a 101-year-old retired dentist, increased his strength by 200 per cent over what it was at 95.
We’re never too old to build muscle, either. A 90-year-old has nearly the same capacity to create new muscle fibre as a 30-year-old. Research shows after only six weeks of training, muscular definition (depending on diet and body type) is just as visible as in a younger person. About a third of muscle mass is lost by the age of 80. However, lost muscle can be regained with strengthening exercises. Various studies show we can reverse two decades of muscle loss (of both strength and mass) with just two months of resistance training.
The ability to lose excess weight is also not age-affected. In a recent Australian study, sedentary women aged 50 to 70 were able to lose weight and body fat after following regular swimming and walking programs. Another study at the University of Pittsburgh showed inactive 60- to 75-year-old participants lost weight after following a sensible diet and exercise program.
Many symptoms blamed on aging are also symptoms of inactivity. If we aren’t physically active, our metabolic rate (internal activity) slows drastically. A slower metabolism affects the ability to lose weight, the efficiency of absorbing nutrients from food, and the effectiveness of the immune system. As a result, the risk for health problems can increase. However, being active will improve and maintain good health as we age.
For the older inactive adult beginning an exercise program, the exercise recommendations are the same as for an inactive person of any age – especially getting a doctor’s approval. However, the recovery process after physical exertion takes longer as we age. Therefore, it’s important to listen to your body and train sensibly. Despite this caution, older athletes are showing us we can continue our physical pursuits for as long as we like.
Eleanore Cross, 97, began participating in the Vancouver Sun Run at the age of 72. She’s missed only one run in 25 years.
Christa Bortignon 75, of West Vancouver, led a sedentary adult lifestyle until she began training in track-and-field events at 72. She was encouraged by Olga Kotelko, 93 and later coached by Harold Morioka through the Greyhounds Track Club. Both Christa and Olga continue to compete, most recently at the 2012 World Masters Indoor Championship in Finland.
The average age in the Cross Canada Cycle Tour Society is 65 – and it’s not a seniors-only group.
At 79, Sister Madonna Buder completed the Ironman Canada Triathlon in Penticton in 2009. Her time was an impressive 16:54:30. She competed in 2010 and 2011. Buder plans to participate again in 2012, making the 82-year-old the oldest person to finish an Ironman triathlon.
Regardless of age, regular activity prevents fatigue, improves sleep and memory, reduces heart disease risk, and increases self-esteem. As we age, staying active becomes a wise investment to enhance the quality of life. It will reduce muscle loss, keep bones dense, and lower the risk of many other complications associated with inactivity.
Active, older people continue to prove we don’t stop moving because we age – we age because we stop moving.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.