Isn’t it time to stop exercising once we reach a certain age? Won’t we fall and injure ourselves, or end up with debilitating muscle pain after lifting weights?
The answer in most cases is no. Here’s why it’s important to set the record straight.
Myth 1: “I’m too old to start exercising.”
You may have said this after finding a new ache or pain in your knee after a short stroll. But what’s really holding you back?
It’s true that aging adults experience a decrease in lean muscle mass and bone mineral density. If you never exercise, however, you will lose even more bone density and may experience sarcopenia, the age-related loss of muscle mass, strength and muscle function. One cause of sarcopenia is lack of exercise, and one solution for reducing the risk of sarcopenia is … you guessed it: exercise!
Myth 2: “Older people should rest and save their strength.”
With strength loss occurring after age 40 and continuing on a downward slope, it’s more important than ever to move more. With increased strength come other benefits like the release of growth hormone, which promotes healthy muscle mass. The increased muscle mass you gain can help improve quality of life and extend independent living.
Myth 3: “Exercise increases the risk of injury or falling.”
According to the Centers for Disease Control and Prevention, “Moderate-intensity aerobic activity, like brisk walking, is generally safe for most people”—and “the health benefits of physical activity far outweigh the risks of getting hurt.” Some of the diseases and conditions that exercise may help prevent are
- diabetes
- cardiovascular disease
- some cancers
- osteoporosis
- obesity
- back pain
With the aging process, declining balance and flexibility may contribute to falls and broken bones, which can lead to disability and complications. Strength-training exercises can help prevent these accidents by improving balance and overall range of motion. For example, a New Zealand study showed that women 80 years of age and up reduced their risk of falls by 40 percent after engaging in some easy strength and balance exercises.
Exercise safely
Get clearance
See your doctor or health care practitioner before embarking on a new workout regimen. If you have a heart condition, arthritis, back pain, cancer, metabolic condition, respiratory condition or other issue, your health care practitioner will need to sign off on your exercise plan.
Should you do it?
If you have specific health concerns, make sure you know which exercises are contraindicated. If you’re unsure, consider hiring a personal trainer who specializes in assisting your age group and fitness level to get you off to a safe start.
Start slowly
It took this long to get started, so what’s the rush? Begin with simple exercises that you can do sitting on a machine. Start with 12 to 15 repetitions and two to three sets of each exercise.
