2023-12-18 18:51:00
From a certain age, the objectives must be adapted more individually to strengthen weaknesses (Illustrative image Infobae)
The passage of time does not have to be an excuse to move less. On the contrary, the increase in life expectancy makes the practice of physical exercise a priority.
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Starting at age 30, the body loses between 3 and 8% of muscle mass per decade, and more after turning 60. In addition, bone mineral density also begins to decrease in middle age, which puts people at risk for fractures and osteoporosis.
Hence, the benefits of training go beyond aesthetics, and are reflected in bone health and metabolism in general. Above all, after middle age, when the body of both men and women undergoes changes typical of hormonal decline.
“Fitness at 60 consists of finding yourself in the place you are at that moment” (Illustrative image Infobae)
In that sense, Liz Fichtner, a 64-year-old Taekwondo competitor, competitive bodybuilder and fitness instructor, highlighted that although over time her relationship with exercise changed, currently her routine includes walking, lifting weights, dancing. , do yoga or do a variety of activities that will help you stay fit and mobile in the future.
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“It is no longer necessary to prove anything to anyone,” the coach told Well+Good. Today my routine focuses on feeling good about who I am.” And after acknowledging that her exercise routine takes into account her limits, she stressed that she is being true to herself and where she is “happy in this stage of life.”
For Fichtner, no specific movement or goal should be universally prohibited for someone just because they are a certain age. “There are amazing people who still do very high plyometric box jumps at this age,” she noted.
Strength exercise starting in middle age improves bone and joint health (Getty)
However, he acknowledged that “the reality of aging means that joints are more sensitive, there is a trend toward lower muscle mass and bone density” and that biological factors that contribute to balance (such as vision and the vestibular system) begin to decline. decrease.
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For all this, when exercising over the age of sixty, in his opinion, “you should proceed with a little more caution and care than in previous decades.”
Primarily, Fichtner believes that goals should be tailored more individually to strengthen their weaknesses, avoid irritating any injuries, and help strengthen the body rather than destroy it. “The beauty that comes with age is that we know what is right,” she reflected. We know what feels good in the body. You just have to pay more attention to it.”
Also in adult life, the beginning of exercise should be gradual and gradual (Getty)
1- Focus on a single fitness modality
As a former competitive bodybuilder and Taekwondo athlete, Fichtner used to train intensely in both of these modalities. However, these days, she sees training as a more holistic quest to keep her body healthy. That means she does a variety of activities that offer different benefits.
“Especially when you are older, it is necessary to think holistically,” highlighted the woman, while maintaining that she does strength training to maintain muscle and bone density, yoga to help with mobility, balance and mental health. and cardio to keep your metabolism fired up.
2- Suddenly increase the pace or intensity of the exercise
Doing something challenging like lifting heavy weights doesn’t have to be off-limits for older people. But making sure you’re in good shape is essential when trying any new type of exercise.
Comparing your achievements to other people’s is never a good idea, and exercise is no exception (Getty)
“Start light, really focusing on form and how your body feels, and then progress as you can,” Fichtner recommended. And he expanded: “If you start conservatively, you will be able to track your improvements and avoid injuries. At our age, we still like to have that feeling of being better.”
3- Not concentrating during training
As people age, it becomes even more essential to keep the mind focused while exercising to avoid injury. For example, Fichtner exemplified that a good practice she adopted is while walking to make sure to use the correct muscles and avoid falls.
Mindfulness especially comes into play when someone is working on their balance skills. “It not only requires concentration to stay upright when, for example, you are balancing on one leg. Both developing muscles that maintain balance and paying attention to the location of the body in space (during any activity) are crucial,” the trainer noted.
Doing something challenging like lifting heavy weights doesn’t have to be off-limits for older people (Getty)
“Especially as I get older, that’s one of the things I like to mark my progress and feel really good about my balance and my balance work,” he said.
4- Compare yourself with others (and with your own past self)
“Fitness at 60 is about meeting yourself where you are at that moment,” Fichtner acknowledged. In that sense, for her, “that means not trying to do an activity just because someone else at the gym is doing it or because it was something you could do yourself last year, last month or last week.”
“What I no longer do is let my ego in,” said the woman. I love the saying that ‘comparison steals joy’, so don’t compare yourself to who you were. Nor should you compare yourself with someone of the same age who is apparently ‘better’. There is simply no need to compare.” Instead, the expert recommended “taking stock of achievements, determination and strength,” and that age “never be a limitation.”
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