Achieving the golden age of 50: Modifying fitness regimen to maintain flexibility and protect joint health
In my late 40s, I've been pondering the best ways to keep fit and strong for as long as possible. aging weakens our muscles and bones, but certain lifestyle choices and exercises can help stretch our lifespan.
One effective exercise strategy is to focus on compound movements, such as squats, deadlifts, and push-ups, which I've been doing myself. Unlike isolation exercises that target one muscle at a time, compound exercises engage multiple muscle groups and joints simultaneously.
Physical therapist Lindy Royer, a Balanced Body educator, says that compound movements are efficient and effective for developing strength, mobility, cardiovascular health, coordination, and balance. These exercises strengthen the muscles and tissues around the joints, reducing the risk of age-related muscle loss, or sarcopenia.
Royer also emphasizes that compound movements mimic functional movements, making them beneficial for longevity. These types of exercises promote the strength, mobility, balance, and coordination necessary to accomplish daily activities. Without specific training for functionality, we lose the ability to perform complex movements as we age.
If you're new to compound exercises, consider the workout below by certified personal trainer Sally Morgan from Skulptur. All you'll need is a heavy dumbbell. Perform 8 reps (on each side where suitable) of each exercise, doing up to 5 rounds. Take your time, concentrate on proper form, and rest for 15-20 seconds between exercises and 1 minute between rounds.
As you enter your 40s and 50s, keep these training tips in mind:
- Be consistent and follow a plan to gradually increase the weight you lift to avoid injury.
- Allow ample recovery time and prioritize good sleep quality.
- Incorporate mobility, balance, and coordination exercises.
- Train both strength and cardio.
- Follow a healthy diet and stay hydrated.
Compound exercises offer numerous benefits for individuals in their 40s and 50s, promoting strength, mobility, cardiovascular health, and reducing the risk of sarcopenia. Strength and muscle preservation are crucial for maintaining muscle mass and strength, and compound exercises are an efficient way to achieve this. The increased metabolism from building muscle can aid in weight management, and compound exercises are beneficial for cardiovascular health as well. Functional strength from compound exercises enhances our ability to perform daily activities, reducing the risk of falls. Lastly, compound exercises provide mental health benefits through stress reduction. Regular strength training increases serotonin and endorphins, reducing anxiety and stress levels.
- Engaging in strength training, particularly compound movements like squats, deadlifts, and push-ups, can help maintain fitness and strength during aging, as it strengthens muscles and tissues around joints and reduces the risk of age-related muscle loss.
- Physical therapist Lindy Royer suggests that compound exercises are beneficial for promoting longevity, as they strengthen the body for daily activities, improve mobility, balance, and coordination, and mimic functional movements.
- To ensure safety and effectiveness, consider following a fitness-and-exercise plan with compound exercises and gradually increasing the weight lifted, while also allowing for ample recovery time, prioritizing good sleep quality, and incorporating mobility, balance, and coordination exercises.
- A well-rounded health-and-wellness approach is crucial for maintaining fitness and strength during the aging process, as it involves training both strength and cardio, following a balanced diet, and staying hydrated, in addition to the benefits of regular strength training for mental health and stress reduction.
