Myths That You Shouldn’t Believe About Fitness Post 50

One of the most important bits of advice I would give anybody when they look to investing in their PRAH (Personal Retirement Account for Health) is that everyone should make exercise their Priority. It is never too late to start exercising. This is especially true for people over 50 who may not be moving as much as they have in the past. The key is to find a workout or an active hobby they enjoy so that they will stick with it. Alice Bell, a Board Certified Clinical Specialist in Geriatric Physical Therapy, and American Physical Therapy Association spokesperson says,” studies show that individuals who adopt an active lifestyle at any age can demonstrate improvements in strength, endurance, balance, and cognitive performance.’ However, there are many myths about fitness in mid life. Let’s look at some of them.

I shouldn’t run anymore:

 A sedentary person shouldn’t attempt running a marathon overnight or even a 5k. However, healthy regular runners don’t have to stop just because they are getting older. Running is very good for cardiovascular health and mental clarity amongst other things, and there is little indication that running leads to arthritis or joint damage. Wearing the right shoes for your foot shape and running primarily on soft surfaces to lessen impact is key to avoiding injury. Also, always warm up before a run as cold, tight muscles are more prone to injury. Some  people find that they can continue running successfully as they age. Of course the distances they run or the intensity of their runs may vary to promote health.

Walking is enough:  

Walking and swimming are great for your body but your body needs more. The greatest long term benefits of exercise stem from working your body into overload . This means pushing strength, flexibility and cardiovascular conditioning to force your body to adapt to more stressful requirements. While there are studies connecting walking to improved heart health, walking alone doesn’t stress your heart to create true cardiovascular improvement.If your goal is to get fit and burn calories walking fast is more important than walking longer. Your breathing should be heavy enough to make it difficult to carry on a conversation. To get the best benefits, build in some intervals like short bursts of fast walking or jogging into your walks and make time to incorporate strength training to your workout.

Lifting weights is bad for my joints:

Lifting with good form and appropriate weights has been proven to be safe and effective for strength development for all ages. And you don’t need to stick to the lighter weights just because you are getting older. Weight lifting is critical for long term bone health and can be a good indicator of long term independence. In fact there is little evidence that weight lifting leads to arthritis and other joint issues. However, if you are new to weight training, the key words to remember are slow, gradual and mindful . Older muscles are more prone to injury if you do too much too fast. 

Balance: 

Balance is just like all other forms of fitness. The more you work on it, the better it gets. Being steady on your feet will help you avoid falls, which is one of the key causes of hospitalisation for seniors. Balance is also another very important predictor of lifelong independence.

I am injured. I should wait to start working out:

      Doctors encourage people with hip or knee replacements to start moving as soon as possible to keep circulation strong and active. If you have an injury, talk to your doctor or work with a trained professional to get back on your feet. Exercise can reduce the psychological and emotional stressors that can exacerbate pain and prevent speedy healing. Improving strength and flexibility also helps in reducing joint irritability and  improves joint lubrication.

Strength training will make me bulky and immobile:

This is something women in particular are often concerned about. However, strength training is a key component for weight loss and health. People often confuse strength training with bodybuilding. Bodybuilding is a sport focused on producing a hyper-muscular physique for competitive and aesthetic purposes. Strength training is directed at building strength, fitness and health. For the vast majority of women, even heavy lifting will only tone their bodies. Women also lose muscle, bone and strength faster than men and should therefore make weight training a critical component of their fitness regime. Women can and should train with the same exercises and programs that benefit men.

High Intensity Interval Training is dangerous

Time and again research has shown that HIIT is one of the most effective ways to get into shape.  It has even been shown to be helpful for people with diabetes or heart disease. Mayo Clinic Researchers recruited 72  sedentary adults ranging in age from 18 to 80 years and assigned them to one of the three 12 weeks programs: high intensity interval cycling, strength training with weights,  or a combined strength training  and cycling plan. The Researchers noted that all three groups showed improvements in their lean muscle and aerobic capacity. However, only those in the HIIT group showed the most improvement in their mitochondrial performance, or their cell’s ability to convert oxygen into energy. The younger and older volunteers experienced a 49% and 69% increase, respectively. Nobody in the strength training group saw any significant improvements in their mitochondrial capacity,  and only the younger participants in the combined training  group did. The important consideration when considering a HIIT program is to sign up with an experienced fitness professional to ensure safety and success.

Always see a doctor before you start an exercise program

 Healthy people generally do not need to consult a doctor before embarking on a fitness routine. They should consider their current activity levels and gradually progress from there. You should definitely see a doctor before you start a program if you have any underlying issues, such as a history of cardiovascular, renal or metabolic disease. To get people moving, the American College of Sports Medicine has in fact loosened its recommendations.

Most of our health problems arise because we tend to sit too much. As a result, by the time we hit mid life, muscles not only become weaker, but also tighter and shorter. Orthopedists have observed that in cultures where people walk or bike to work and in which squatting and cross-legged ( as in India) are part of their daily lifestyle, there is lower incidence of arthritis and hip replacements. Many back, hip and knee problems can be prevented by properly moving and stretching the muscles. So what are you waiting for? Lace up your trainers and MOVE!