Fitness After 50
What Changes With Age — and What You Can Still Change
Aging changes the body, but it does not eliminate your ability to become stronger, fitter and more capable. Many changes people blame on age are influenced by activity level and can be improved with training.
WHAT TENDS TO CHANGE WITH AGE
Muscle mass, strength and power tend to decline with age, particularly later in life.
Cardiorespiratory fitness can decline when the heart, lungs and muscles are not regularly challenged.
Balance, mobility and reaction time can change, increasing the importance of training them deliberately.
Bone health becomes increasingly important, particularly for women after menopause and for anyone at risk for osteoporosis.
AGE DOES NOT MEAN STOP CHALLENGING YOURSELF
Older adults can improve strength, endurance, balance and physical function through exercise. Staying active can slow functional decline and help preserve mobility and independence. The goal is not to train exactly as you did at 25. The goal is to apply enough challenge for your current body to adapt.
WHAT A COMPLETE PROGRAM SHOULD INCLUDE
Aerobic fitness: Train the heart, lungs and circulatory system.
Strength: Work all major muscle groups at least twice per week.
Balance: Practice stability, direction changes and body control.
Mobility: Maintain the range of motion needed for everyday activities.
Power and function: When appropriate, train the ability to produce force efficiently for real-life movement.
Recovery: Allow enough sleep and recovery between demanding sessions.
FOCUS ON CAPACITY — NOT JUST APPEARANCE
Fitness after 50 is about much more than body weight. Ask: Can you climb stairs? Get off the floor? Carry what you need? Walk briskly? Maintain your balance? Recover from effort? Continue doing the things you enjoy? Those abilities are meaningful measures of healthy aging.
IT IS NEVER TOO LATE TO START
People can benefit from physical activity at any age. If you have been inactive, start at an appropriate level and progress gradually. Most people with chronic health conditions can participate in some form of physical activity, although the program may need to be individualized.
THE BOTTOM LINE
You cannot control every change that comes with aging. You can influence your strength, fitness, balance, mobility and physical capacity. Do not train to be younger. Train to be stronger, fitter and more capable at the age you are.
RELIABLE RESOURCES
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