Get older It doesn’t have to mean moving less. According to experts, the key to staying in shape for a long time is to imagine the type of athlete you want to be in 20, 30 or even 40 years, and train intelligently in the present to achieve that future.
“If you dream of retiring and hiking in the mountains of Hawaii“Make sure first and foremost that you can do it now,” he said. Kate Bairdexercise physiologist New York Hospital for Special Surgery. From the 30 years, you lose between 3 and 8% of muscle mass per decade, and more after age 60. The Bone mineral density also begins to decline in middle age, increasing the risk of fractures and osteoporosis.
Likewise, it decreases the VO2 max, that is, the ability of the heart and lungs to absorb oxygen and convert it into energy. According to Baird, make some changes in your habits in time can slow this decline and set you up for decades of physical activity, from the functional (like chasing the grandkids and lifting suitcases) to the fun (like playing tennis and running half marathons).
Here’s how to get started, according to exercise scientists and trainers.
According to Grayson WickhamNew York physical therapist and creator of Movement Vault, a stretching and mobility app, the best way to be proactive about the future is to evaluate your current fitness. The four key areas to check are the forcethe stabilitythe mobility and the cardiorespiratory capacity of the body, which usually decrease with age.
“The human body is extremely resilient,” Wickham said. “But the double-edged sword is that it is so resilient that we can do a lot of things, until we can’t.” For a professional fitness evaluation, make an appointment with an exercise physiologist, physical therapist, or certified personal trainerwho can work with you to create a personalized training program.
Or test your fitness at home using online resources. According to Wickham, testing one’s physical fitness can reveal possible weak points or areas that need reinforcement, which helps prevent injuries before they occur. For example, if your stability is unstable, you can start doing exercises to improve your balance, such as standing on one leg and shifting your weight, or exercises such as Tai Chi and pilates.
Or if you are less flexible than you would like, practice yoga or spend more time doing dynamic stretches. The best way to measure the cardiorespiratory capacity is to measure the VO2 max with a doctor or an exercise physiologist, Baird said.
Many portable fitness trackers, including some apple watches and Fitbits, also offer estimated VO2 max readings. “VO2 max is kind of your body’s overall functional ability to perform a difficult effort,” she explained, and regular aerobic exercise and HIIT workouts They can help you increase it.
As we age, we should, above all, strive to get 150 minutes of exercise per week with moderate-to-vigorous intensity aerobic sessions and two strength training sessions (15-20 minutes per session), which together can increase both the longevity as well as quality of life.
But how that time is spent should vary from day to day or week to week, he said. Sarah Witkowskiexercise physiologist and associate professor of Smith College. “The body is very good at adapting,” he says, but to maximize the benefits, you have to keep the body guessing.
The variety is also good for heart health, including blood pressure. Even small changes can be beneficial, he adds.
If you usually do lunges, try doing them in different directions on some days or combine them with dumbbell press overhead. If you like to walk, once or twice a week choose a more hilly route or walk as fast as you can.
Strength training can be a true fountain of youth if you approach it strategically. When we are younger, our motivations are usually aesthetic, he said Amanda Thebepersonal trainer based in Canada and specialized in working with people over 40 years of age.
But focusing only on isolated muscle groups, like the abs or biceps, often neglects muscles we can’t see that contribute to health and fitness. force. “There’s nothing wrong with doing bicep curls and deltoid raises if you want to be in shape for the summer,” Thebe said.
But you have to balance these exercises with compound movements, that is, exercises that work several joints and muscles at once. “Things like a deadlift and a squat“, said. “Things that move us up and down, and side to side.”
Give priority to the core muscles beyond the ABS Visible hair will also contribute to overall strength as we age.
The irons are a great option, and the exercises pelvic floor They also help. Lastly, to maximize benefits, you need a plan that is progressive, he said. Lauren Lynassfitness platform physiotherapist [P]rehab Continually increase the amount of weight you lift or the number of repetitions. “We don’t improve by doing easy things” says Lynass.
The more we intentionally challenge our bodies as we age, the better prepared we will be for any physical feats we want to undertake in the future.
©The New York Times 2024
