Redefining Fitness After 50

Who saw 53-yr-old Greg Norman recently become the oldest player ever to lead the British Open golf tournament after three rounds (before finally finishing third)? Or if you have seen the Rolling Stones live recently, can you believe that Mick Jagger is now officially an OAP (at 65 yr old)? And how many fun people do you know who continue to defy their age with the vibrant lifestyles they lead ... !

Attitudes to aging are changing fast. A lot of the problems we used to think of as being related to aging, we now know aren't related to aging at all. They are related to disuse of the mind and body. This is why no group is more diverse in terms of psychological and physical function and yet has the most to gain through lifestyle change. "The boomers" are really the first generation that's grown up with exercise as part of their life and this has resulted in a wide variation of fitness levels in the 50+ group (largely based on those who lead healthy active lives versus those who don't).

According to the International Health, Racquet and Sportsclub Association, the number of health-club members 55 or older in 2005 was 8 million, an increase of 314 percent since 1990. Success has come through doing away with the 'perfect body' dream, and replacing it with the much more realistic 'better lifestyle and better health' dream. No matter what area you look to, be it heart disease, obesity, diabetes, high blood pressure, osteoporosis, research shows that being physically, mentally and socially active into your senior years will keep you healthier, happier and active longer. Unlike our grandparents, who simply hoped they could hang around long enough to collect Social Security, our generation has every expectation that at 60 we're going to be doing the same things we did at 45.

What is the Optimal Exercise Mix: Frequency, Intensity, Time + Type (if you are 50+)?

On a decade-by-decade basis, the aging inactive adult has about five pounds less muscle and about 15 pounds more fat for a 20-pound change in physical appearance.

Because our muscles are the engines of our bodies, muscle loss has a profound impact on our physical ability and functional capacity. Losing muscle is similar to going from an eight-cylinder engine to a four-cylinder engine. As engine size is closely associated with fuel utilization, it is not hard to understand why less muscle leads to a lower metabolic rate.

When our resting metabolic rate slows down, calories that were previously used by muscle tissue are now routed into fat storage. In other words, the progressive weight gain known as creeping obesity is typically due to fewer calories being burned rather than more calories being consumed. That is why dieting does not solve the problem. In fact, dieting exacerbates the problem by further reducing muscle tissue and metabolic rate.

While adults should perform regular endurance exercise, such as walking and cycling, to enhance cardiovascular function, aerobic activities do little to prevent the gradual deterioration of the musculoskeletal system. It would appear that older adults have much to gain from strength exercise. Significant improvements in body composition and muscle strength can be experienced from just two or three short training sessions per week.

If training time is really limited, excellent results can be got from just three multiple-muscle exercises. These were the leg press (quadriceps and hamstrings), bench press (pectoralis major, deltoids and triceps) and compound row (latissimus dorsi and biceps).

The recommended training approach is to work with a given resistance until 12 repetitions are performed, then to raise the weightload by five percent or less. For most senior exercisers, this corresponds to about 2.5 to 5.0 pounds more weight, which in turn reduces the number of repetitions that can be completed. This double-progressive training system gradually increases the exercise demands and reduces the risk of doing too much, too soon.

Basic Strength Training Recommendations For Those 50+

(1) Whole-body exercises focusing on the major muscle groups
(2) Training two or three non-consecutive days per week
(3) Performing one set of each exercise
(4) Using between 70 and 80 percent of maximum resistance
(5) Performing between 8 and 12 repetitions per set
(6) Adding five percent more resistance whenever 12 repetitions are completed
(7) Using moderate movement speeds, such as six seconds per repetition
(8) Exercising through the full range of joint movement
(9) Practicing proper posture
(10) Breathing continuously throughout every exercise repetition.

Evolving from "use it or lose it" to "use it and improve it"
As the baby boom population seek ways to stay fit, brain fitness is becoming part of their vocabulary and concern too.

"Mental workouts" are the key to expanding your neural systems and making them more communicative. Every time we learn a new skill, concept or fact, we change the physical composition of our brains (its "neuroplasticity"). The more "cognitively fit" you are, the better equipped you are to make decisions, solve problems, and deal with stress and change.

Maintaining brain fitness requires a change from our normal and mostly automatic ways of doing things. It becomes a challenging and lifelong process of nurturing new brain cells and neural networks. Look out for brain fitness podcasts that allow us to train the brain whilst jogging or on the exercise bike.

"It's never too late" and "never too early"

Exercise: Exercise can guard against chronic stress, depression, and anxiety.

Know your numbers. Your weight, blood pressure, blood sugar and cholesterol all have profound effects on your health.

Make connections. People who age successfully keep their minds, relationships and passions in high gear. Challenge yourself with new situations. Exercising our brains systematically is as important as exercising our bodies, and the earlier we begin in life the better.

Reduce stress: Make time for relaxation activities. Cut down on unnecessary responsibilities and avoid over-scheduling.

Aging Means Lifelong Development, Not Automatic Decline

According to a recent study by Tim D. Spector at King's College, London, exercise appears to slow the shrivelling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process:

• Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter. Once a telomere gets too short, that cell can no longer divide. Aging occurs as more and more cells reach the end of their telomeres and die.
• People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week. People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

So what does this all mean to you?
The way we age is largely a matter of choice, not just genes or luck. Up to a point we can control the course we take. It's more about managing change than decline, and the more stimulating active lives we lead, the less exposed we are to problems associated with "age".

However while the spirit may be willing, by the time you're 50 or older, your body may need a little extra attention. If you're already saddled with health issues - like achy joints, bad knees, or back pain - as well as risk factors for heart disease such as high blood pressure, high cholesterol, or obesity, you need to be doubly sure you're getting the right advice.

There's no question you can do it, and should do it, but there are certain things you have to pay attention to, and certain guidelines you have to follow, and they may not be the same ones you followed in your 30s. Don't try to compete with younger members, or with the memory of your former self. Set new, age-adjusted goals and compete with yourself only in the here and now.

In brief, aging is largely (but not all) a "frame of mind". Take due care, remain active and seek professional advice where necessary.

Noel Lyons is The BodyMind Coach. If you would like to look 10yr younger, or save yourself unnecessary frustration through learning only the latest most time-effective body & mind training methods, then sign-up today for a FREE bronze membership at: http://www.GetFit.es

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