Many people believe that their age is a barrier to exercise. I’ve heard it a lot in my career and I can confirm it’s false and at times a limiting belief.
As humans mature they get physically and mentally weaker especially as they reach 60 +. This is just a fact of life. However, for most people there is an improved quality of life to be enjoyed at any age and exercise is the key.
Alicia I. Arbaje, MD, MPH, assistant professor of Geriatrics and Gerontology at Johns Hopkins University School of Medicine in Baltimore agrees. She said:
“It’s not true. Some people in their 70s, 80s and 90s are out there running marathons and becoming bodybuilders. A lot of the symptoms that we associate with old age — such as weakness and loss of balance — are actually symptoms of inactivity, not age!”
Seeing is believing. this is Yogi, Tao Porchon Lynch 96 years young:
Or what about our very own Dave McInnes. He started training with us in 2011, lost a few stones of fat, and went on to compete in kettlebell sport.
Another one of our students, Sarah Heward, 55, competes regularly in ironwoman competitions and 10K’s. She recently entered a 10K and finished 1st Veteran Female. We’ll make sure that she’s able to compete for many years to come.
Inspiring, aren’t they? We all have the potential in us to be just as inspirational. The key is to make exercise a priority in our daily life. Over time you will reap the physical, mental, and even age-defying benefits.
Studies show that regular exercise can slow down many of the detrimental effects of aging. It helps keep your body strong, improves your balance and agility. It also strengthens your bones and can reduce the likelihood of suffering from osteoporosis as you age.
And these are only the physical benefits. What about mentally?
The mental benefits are nearly limitless. The endorphins (happy hormones) produced in the brain through exercising act as a stress reliever and reduce the effects of and sometimes even eliminate depression.
Exercise has been linked to improving sleep quality, reducing the effects of insomnia.
Then there’s your overall cognitive function. Regular physical activity helps fine-tuned motor skills benefit cognitive function. Numerous studies suggest a lower risk of dementia and Alzheimer’s disease for physically active individuals even if they are starting to get into exercise at an advanced age.
Some forms of exercise may even be more effective than others such as dancing.
A study, from the open-access journal Frontiers in Human Neuroscience, by Kathrin Rehfeld, showed that dancing and endurance training both improve the areas of the brain that decline with age.
A segment of elderly volunteers, with an average age of 68 were split into two test groups and were asked to take part in an eighteen-month weekly course of learning dance routines, or endurance and flexibility training.
The results show that both groups displayed an increase in the hippocampus region of the brain. The area that plays a key role in memory and learning, and balance.
The traditional fitness training program conducted mainly repetitive exercises, like cycling or walking, However, the dance group was challenged with something new each week. Dr. Rehfeld explains:
“We tried to provide our seniors in the dance group with constantly changing dance routines of different genres (Jazz, Square, Latin-American and Line Dance). Steps, arm patterns, formations, speed, and rhythms were changed every second week to keep them in a constant learning process. The most challenging aspect for them was to recall the routines under the pressure of time and without any cues from the instructor.”
The extra challenges introduced by the variety of dancing styles and tempos were thought to account for the superior balance displayed by those participants in the dancing group.
This study finds that working your brain while you move your body can maximise the benefits of exercise.
I understand that dancing isn’t for everyone but endurance training doesn’t need to be boring and repetitive. Bodyweight exercises, resistance training, circuits, and kettlebells can have the same benefits if implemented correctly.
So there you have it. You are never too old to exercise. Whether it be walking, running, yoga, weight lifting, dancing or kickboxing. One of my students Professor Lorne Crerar, 64, loves his regular kickboxing workout.
I recommend you find what works for you and get moving.
Of course, if you need help on your way, I and DMC Fitness are always here to get you started, keep you motivated and encourage you every step of the way.
We even offer a FREE 1-2-1 Success Session to get you started on your health and fitness journey.
Until next time, “Strength for Life”,
Davie
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
