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How to stay fit over 50 is a common question that many people have. It’s a myth that as we age, we need to slow down our fitness routines. In fact, with the right approach and support, seniors can continue to enjoy and benefit from regular exercise. This article explores the ways in which fitness culture is evolving to accommodate the needs of older adults, and shares some inspiring stories of individuals who are proving that age is no barrier to staying active and healthy.
Fitness for Older Adults: What’s the Truth?
The common belief that seniors need to slow down their fitness routines is largely unfounded. “There is some age-related decline and sarcopenia (muscle loss), but far less than people think,“ says Jill Tracey, associate professor of kinesiology at Wilfrid Laurier University. With the right kinds of exercise, older adults can increase lean muscle mass, slow bone density loss, and build strength.
Building a Strong Foundation
Personal trainer Lauren Shuster emphasizes the importance of establishing a strong foundation of good posture, functional breathing, and deep core strength when training older adults. Her programs focus on heavy-weight strength training, cardio conditioning, core work, postural training, and pelvic floor exercises. By focusing on these fundamental aspects, older adults can successfully participate in most types of training.
Embracing Heavier Weights
One key shift in fitness for older women is the adoption of heavier resistance training. This helps counter the effects of hormonal changes on muscle mass. “Older women benefit more from fewer repetitions with heavier weights than more reps with lighter ones,” Shuster explains.
High-Intensity Cardio with Support
Korina Besednik, who runs a fitness program for people 50-plus at Toronto’s Academy of Lions, advocates for short bursts of high-intensity cardio, with recovery or rest periods in between. This, she says, can be more effective than trying to sustain an elevated heart rate for prolonged periods.
Finding a Community
Emily Parkes established the boutique fitness studio, Winnipeg’s Fifty 5 Fitness, with the aim of creating an inclusive space for older adults to exercise. The staff at the front desk are all over 50, and the studio hosts regular social events to foster a sense of community.
A Variety of Options
GoodLife Fitness, among others, offers a range of classes that are suitable for older women, such as Les Mills Pilates, BODYBALANCE, and cycling. Some Canadian universities, such as Western University and McMaster University, have also developed research-informed, community-based exercise programs specifically for older adults.
The Benefits of Fitness for Older Adults
The benefits of fitness for older adults extend far beyond physical health. Regular exercise can boost mood, enhance social interactions, and promote a sense of empowerment. As one older woman shares, “While I may not get noticed by others with my shirt off – or on (!) – I feel stronger and more muscular than at many earlier points in my life, and the functional benefits of that far exceed what I could list.”
