Middle-Age Fitness

Posted in Wellness Wednesdays

Most of you have probably heard that we lose muscle mass as we age.  But according to this article in the New York Times, this is not an inevitable outcome.  It’s kind of a use-it-or-lose-it thing.

As you know, I’ve decided to use it.  I did that whole P90X thing and definitely got stronger by the end of the 90 days.  It was a tough regimen.  I was committed but it was tough.  Was it worth it?  Well, I’m not really sure.

While I know I got stronger, as evidenced by the amount of weight I could lift and number of repetitions I could perform by the end of the program, it’s probably not a routine I will keep up.  It’s a little bit of torture, not total agony, but definitely extremely hard work.  I really don’t think I can keep up that level of intensity.

Well, I’m not alone.  According to this study, middle-aged women are happier, and more apt to keep up their exercise routine with moderate exercise rather than a vigorous regimen.  "The study found that moderate intensity exercise caused more women to report later that they were in a better mood and to have greater feelings of energy, psychological wellbeing and ‘self-efficacy.’"  Most interestingly, the boost in mood was not as great for those that exercised more vigorously.

Now, I don’t care to know the technical definition of middle-aged, but I do know that I was much happier walking a moderately paced five to eight miles over the course of a day on my Australian vacation than I was doing P90X over the course of a mere hour at home.  And I don’t think it was just because I was on vacation.   It was because it didn’t feel like exercise.  It didn’t feel like a chore.  The study's lead researcher pointed out, “Exercise makes you feel better but it is going to be more pleasant when performed at moderate intensity as compared to vigorous.”  Well of course, exercise is more pleasant if it doesn’t actually feel like exercise!

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Comments

[morrison]

I do yoga. Have since the mid '70's. Makes me feel terrific. Any 'exercise' I can do while sitting down, is perfect for me!

And I like to take long, lazy walks. I will not do anything strenuous nor competitive. I like to relax when I 'exercise'. Is that an oxymoron?

[Bridget]

Morrison & Syd: I have a friend whose dad is in his 70s. All his dad does is walk several miles daily and do yoga. This has been his practice ever since my 40-something friend can remember. His dad does not take any medication and he has a "six-pack". So I say to you both: keep up the good work. I had a personal trainer for about 3 years until 2 months ago and she would do a modified "crossfit", which I hear is the same as P90X, and I agree it is a butt kicker. I am planning to do yoga and walk with a touch of hiking and cycling (weather permitting)and will enjoy this much better too :)

[Jacq]

I used to work out up to 3 hours a day (quite a long time ago - lol). I got sick more frequently back then too - hellow overtraining?

These days, it's a good day if I do Jillian Michaels 30 day shred - which is actually pretty easy and only 20 minutes. I think sometimes we have to really consider our goals with this stuff. But I prefer doing some kind of sports like skiing or biking.

At my age, (and at 46 I do consider myself middle aged considering I'll probably go to 90 or so) it's preserving muscle mass and strength so I don't break a hip in 30 or 40 years and can keep up with my golden retriever (beautiful one in the pic BTW). It's not to get my arms so big that they strain my t-shirt sleeves anymore or reach single digit bodyfat percentage levels. That just messes with the hormones - what's left of them anyway. :-)

[Steve]

Great article. A lifelong athlete and fitness enthusiast, I have always advised others that the most important exercise routine is one you can maintain as part of your lifestyle that becomes an on-going habit. "Bootcamps" and P90X type programs are fine to mix things up or train for a specific event but if they put one's sustainable program at risk, forget about them.

[Retired Syd]

Morrison and Bridget: I think yoga is a great activity to compliment a moderate exercise routine like walking. I really enjoy the hot yoga class I do (especially in the winter), although I wouldn't exactly call it relaxing--it does kick your butt. But you feel so great at the end, both mind and body.

Jacq and Steve: I'd rather bike, hike or play tennis when the weather is nice, but I do agree that sometimes it is nice to mix it up with one of these 30 or 90 day programs, not with the intention of adopting it long term, but maybe just to get out of a rut.

[dgpcolorado]

Syd, Keeping physically active is important and when one is retired "don't have time" isn't really an excuse any more. To keep in good shape I lift weights and have a annual quota of 50 eighteen mile bicycle commutes to town, which is harder than it sounds since the ride home involves 1000 feet of vertical gain, most of it in one two mile stretch.

But my main exercise is just long walks around my scenic neighborhood. I used to just do the six mile mailbox walk but after a few years I got bored with that.

What to do? I bought an MP3 player and use it to listen to audio books. That worked like a charm and I look forward to my daily walks whether it is just around the block (two miles) or three to eight miles on the many trails through the forest here. Sometimes when I am really enjoying a book I will get home and do another two mile loop just to listen to more of it.

So, my suggestion to those who like to read but get bored with exercise is to listen to audio books. (They are also excellent on long car trips and make the miles and hours just melt away.) I started with books on CD from the library, although it takes a lot of work to rip them to put on an MP3 player in a form that will play in order perfectly. But I find that audible.com audio books are much easier to use and they have frequent sales that often drop book prices as low as $5 each.

[Alice Byrne]

I like your photo here, girl! He is certainly man's best friend! It's a delightful feeling to have a companion that loves and treasures you so much, right? Stay happy and kickin'!;)

[Graham Forbes]

Well done on a great encouragement to exercise as we age. This is really important for the boomers who are getting fatter, not fitter. As a 70 yr old I find the best and most enjoyable fitness regime is getting out on the road in hilly areas. If it is uphill, I run, great intensity workout. Downhill I walk and enjoy the scenery, sounds and smells. The ups and downs combine well for an enjoyable 40 minutes.

[Kerry Ann Baker]

All the comments are great. Don't forget weight-training! Helps maintain muscle-mass and bone strength.

[Graham Forbes]

Indeed, don't forget weight training. Recent research makes this even more important, as there is a very significant evidence that weight training has a powerful effect on the brain, reversing early signs of dementia with just 2 days a week weight training. This is an easy undertaking when you have set up, your own compact home gym.