How to Delay Aging

 

Looking to retire better and have the capability to be physically active and agile through the years?

Do you want to have the same level of movement freedom as you have today?

You may want to consider training like an athlete to achieve these goals!

Training like an athlete could be the key in helping you live a more physically active lifestyle and handle the load of daily work, life and travel as you progress through the years. The aging process involves a progressive loss of skeletal muscle mass and physical function. After the age of 30, you lose 3-8% muscle mass every decade and this process accelerates further after the age of 60. The loss in muscle mass as you age can result in a higher percentage of body fat and in terms of function, can lead to a decline in muscular strength, power and physical performance. It is well known that participation in physical activity has significant positive effects on improving and maintaining mental health, preventing, and minimising the effects of chronic disease, and enhancing physical health and function in older adults. So, what should your physical activity or workout look like every week?

Strength Training

A person that has a higher percentage of lean muscle mass can produce greater amounts of force during a movement. Hence, your workouts should involve some form of resistance training as it is shown to improve muscular strength and muscle mass. Strength is the base for all tasks required to perform your daily life activities and for sport performance. A person with a higher level of muscular strength can produce larger amounts of force/power, have greater joint stability which prevents injuries and improves balance, which in turn reduces risk of falls. Strength and stability also improve your confidence to perform key daily life movements as you age, such as walking downhill or getting down the stairs.   

Stability & Mobility

A decline in muscular mass and bone density followed by strength can lead to unstable joints and lack of control in daily life movements. This leads to deterioration in our sense of balance and increases our risk of falls as we get older. Alarmingly, this process starts at the age of 25. Hence, along with resistance training to improve strength around the joints, it is highly recommended to have a training program that trains your senses to improve your single leg balance.

Additionally, as you age, your joints get stiffer and less flexible. Hence, a well-rounded routine that is designed around your daily schedule and focuses on improving mobility in key areas such as the neck, shoulder, mid back, and hip can help you perform movements through a greater range of motion until the later years of your life.

Speed

Often, speed is perceived to be important only for high level athletes or runners. As people age, they tend to walk slower due to the loss of strength and muscle mass. A reduced walking speed is shown to increase the risk of falls. In addition to strength training, your weekly training should involve a workout that challenges your ability to move faster than you normally would, whether its running, walking, getting up from the chair, or walking up the stairs or a hill.

Power

We tend to lose power quicker than we lose strength as we age. A higher power production is one of the most critical aspects to maintaining or improving function. Power is not just for high-speed movements such as jumping, running, or skipping, it is also essential for your ability to move your limbs quickly. Whether it involves moving your leg to stabilise your body after losing balance, reacting on the road to move your foot off the accelerator and onto the brake, or to hold onto an object before you fall. These are all reasons why improving or maintaining your power production is so important. Your weekly training should involve some aspect of a quick movement against a resistance to challenge your power production capability. 

Stamina

Improving stamina in older adults can lead to improvement in the function of the heart, lungs and other circulatory systems. Improving muscular endurance can also help in performing day to day activities for longer without feeling tired. Your weekly training should involve moderate to high intensity sessions that challenge your cardiovascular capacity such as hiking, jogging, running, and biking.  

Specificity

Lastly, your training program should consider your individual short-term and long-term physical goals and aim to improve your physical function to achieve these goals. Whether its daily activities like picking up your grandkids, gardening, or driving the car, or leisure activities like playing golf, tennis, or swimming. Your training should cater to the specific movement demands that are required to meet your goals.

The ability to physically stay active and have the freedom to perform all the movements for as long as you want with your loved ones, and retire better can help you have the most enjoyable and fulfilling life. At Ace Sports Clinic, all of our practitioners are committed to help you do just that.

Conact us to book and our Strength and Conditioning coach will help you address all the above aspects in your training program to delay aging and set you up for success!