3 Unbelievable Myths About Fitness and Age

These three myths about ageing can prevent you from getting fit.

1. I’m too old / It’s too late to change
2. It’s not possible to build muscle as you get older
3. Injuries occur more easily

1. “I’m too old”

There is a lot of noise on the internet that encourages this type of thinking, even some of it from “health” professionals. This myth includes all those advertisements that state something like this EXERCISES YOU SHOULD NEVER DO AFTER 50!!

There are a number of things you may not do or want to do, but the reasons don’t include age. Exercise prescription should take into consideration current health status, previous injuries, time, likes, dislikes, and what you want to achieve.

Age isn’t a consideration, because it doesn’t change the prescription.

Being unfit, with multiple health conditions, and previous injuries would result in a basic exercise program. Compared to the fit, pain-free, person with no health conditions, plenty of time and desire to exercise would get a much different program.

Regardless of age.

For example, when I google exercises for older adults, one of the consistent suggestions is swimming. The benefits according to the well meaning recommendations include that it is a gentle, low-impact exercise. All of this is true.

However what if your goal is to build bone density? Swimming, or any no-impact activity like cycling or rowing, isn’t going to help you, not one bit. What if you don’t know how to swim? Don’t like it? Don’t have access to a pool? What does it mean if your recommended exercise is not an option for you? That you should not exercise at all?

Of course not, but recommendations based on age are meaningless.

In case you are wondering these are the recommendations from Reader’s Digest. In my professional opinion they are ridiculous.

Time to take it easy or it’s too late to change

It is not too late. You can improve your fitness and health at any age. If you need some inspiration take a look at these older athletes here and here.

At any age not moving is more dangerous than doing ANY type of activity.

Not moving accelerates ageing.

Every workout should not be an all-out effort, but some of them need to be challenging and some easier, regardless of your age.

Move it or lose it has no age limit.

2. It is impossible to build muscle when you are older.

The good news is that this is not true.

The bad news is that the longer you wait to increase muscle, the longer it takes. We do lose muscle as we age, starting in our 50s at about 0.4 lbs or 0.2 kgs a year. This can start sooner in your 30s if you are sedentary. However, you can prevent and slow decline with resistance training.

Sarcopenia, the loss of muscle tissue, like osteopenia, loss of bone mass is a serious health concern. Maintaining muscle is an indicator of overall health and it is critical for responding to stress. Even recovering from illness and injury will be affected by your overall muscle mass.

A few other benefits of retaining muscle mass:

• Increased bone density
• Improved brain function
• Improves body composition
• Improves connective tissue strength, tendons and ligaments
• Improved power
• Improved efficiency (for endurance activities like running & cycling)
• Strength training improves range of motion and flexibility
• Improves stability and function
• Improves balance
• Reduce risk of falls
• Better coordination
• Reduces the risk of some types of lifestyle disease (some cancers, type 2 diabetes, heart disease)
• Helps burn more fat
• Helps regulate insulin
• Lower inflammation
• Improves mood
• Better sleep
• Improves posture
• Boosts confidence

It is possible to build muscle as we get older, but it takes a more consistent effort, a quality diet and adequate rest to see results. If you had more muscle in the past it is easier to rebuild, but no matter what your current state of fitness building more muscle matters.

3. Injuries occur more easily.

Maybe, but that also depends on your current fitness level and your choices.

There are injuries that are more likely to happen when we are younger and as we age. When we are growing our bones are more flexible which makes them absorb shock better and break less easily. As we age the tendons attaching to the bone become less flexible and can become weaker. Meaning strains and sprains are more likely, especially if you don’t do any strength training.

Still, most injuries are a result of the toos!

Too much, too soon, too intense.

Regardless of age, these are the most common causes of sports injuries. Compounding this is the weekend warrior syndrome. It is more likely as you are older that you spend more time sitting at a desk and then packing a week’s worth of activity over the weekend. That is a recipe for injury. Then comes the “that’s what happens when you get older.” Sorry, no that is what happens when you aren’t consistent with your training.

With sedentary living comes back pain and loss of core muscle strength, but these are not due to ageing they are due to inactivity.

As we age we are hopefully wiser and maybe the consequences of our choices play a larger role in what we decide is “worth it”.

Do I huck it and face the consequences? The consequences might be higher especially if you have lost muscle and bone mass.

Whenever I think about hucking it I think of one of our neighbours. He spends a lot of time throwing himself off things. I see him mountain biking all summer, at the gym (when it’s open). I know he goes heli-skiing. He is also almost constantly wrapped up in a brace or a sling/cast from his last adventure. He is 70 something and has had a lot of practice at hucking it and the consequences. I don’t think stopping due to his age ever crosses his mind.

Age better

When it comes to staying active remember that the sooner you start good habits the easier it is. You can always improve your fitness regardless of age. Your choices should be based on what is important to you, your personal health history and your vision for the future (not on your current age).

Change your mind, change your health,

Shayla

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Shayla Roberts, BHK, CSCS, PCC

Helping adults change their habits, fitness and nutrition to improve their healthspan.

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