Who says you can’t get better with age? All you need is the right attitude and the will to do the work.
How do you see yourself when you are 65 and most likely retired. Maybe like most people, you're not just retired from your job but also from your physical workout routines. Are you gaining some extra pounds around your waist, are your knees and hips hurt more than they used to? Does walking up a few stairs makes you breath harder than it used to? Do you have difficulties keeping your balance when walking over unpaved ways? Reaching down to your toes seems like an impossible task – on good days you probably just make it below your knees?
That’s most definitely not how Jacinto Bonilla a 73 year old cross fitter and cancer survivor sees himself. He is one of the best examples how fit you can be with age. He started with Crossfit in 2006 and takes regularly part in cross fit competitions. Some of his max performances are:
Clean & Jerk 135lb, Snatch 95lb, Deadlift 390lb, Back Squat 265 lb, max Pull-ups 30
Clean & Jerk 135lb, Snatch 95lb, Deadlift 390lb, Back Squat 265 lb, max Pull-ups 30
This are impressive numbers. A lot of 20 year olds can’t perform this task.
While Bonilla is certainly an exceptional case, he also was physical active all his life, his accomplishments highlight one significant point:
While Bonilla is certainly an exceptional case, he also was physical active all his life, his accomplishments highlight one significant point:
Getting older doesn’t have to mean getting feeble
Another example of how you can look like when you stay active is Manohar Aich (born 1913 in Bangladesh). He is a well know bodybuilder who won the Mr. Universe title in 1952 and is a three times Asia winner in bodybuilding. Now turning 102 he still likes to show his muscles.
Physical inactivity is the 3rd leading cause of death in the US and Europe
This are just examples which shows if you put some effort into exercising you can keep your body strong and healthy for a long time.
Of course our natural physiology changes over the years, but you don’t have to sit back and watch how your health and wellbeing withers away. No matter what your current age or physical condition is, you can benefit greatly from strength training and good nutrition.
How to slow down the aging process
The good thing about the destructive process of ageing is, that it is probably about 2/3 self made and to 1/3 a normal ageing process.
Excessive lifestyle, physical inactivity and mood disorder leads to a faster ageing process.
Of course our natural physiology changes over the years, but you don’t have to sit back and watch how your health and wellbeing withers away. No matter what your current age or physical condition is, you can benefit greatly from strength training and good nutrition.
How to slow down the aging process
The good thing about the destructive process of ageing is, that it is probably about 2/3 self made and to 1/3 a normal ageing process.
Excessive lifestyle, physical inactivity and mood disorder leads to a faster ageing process.
For healthy aging, to be physical active, have a sound joyful spirit, eat a balanced diet and be part of a supportive community are the main aspects of staying healthy.
The different stages of ageing
Your 30’s
Usually our physically peak is around the age of 25, that’s the age where your VO2max is highest. VO2max is the amount of oxygen your body can deliver to your muscles. Also around this age your fast-twich muscle fibers starts to shrink. Fast twitch muscle fibers enables you to jump and move very quickly.
Also in your 30’s you might experience a decrease of the body’s human growth hormone (HGH) and a slower metabolism, an increase in body fat and loss of lean muscles, among other things.
The good news is if you are willing to put in some efforts and start lifting heavier weights with more sets and shorter breaks (10 – 12RM) you can increase your human growth hormone distribution and actually getting stronger.
Your 40’s
In your 40’s your muscles become tighter and more prone to injury and the bone density decreases slowly (osteoporosis). Women after 30 looses about 1%/year, after menopause 2 – 3%. Men after 35 loose just about 1%/year
Best keep on practicing strength training to strengthen your bones and include more flexibility and aerobic exercises.
Your 50’s
Most 50+ people believe they are to old to begin with working out. Only about one of four people over 50 exercises regularly. If you can commit yourself just for 2 – 3 training sessions a week, you can see the results almost immediately.
In the 50’s people are more likely to suffer of arthritis, an inflammation of the joints. Strength training proved to be effective in helping reducing the inflammatory symptoms. Muscle contraction produces myokines (cytokines) small proteins which have several effects on the body one of it is the cytokines IL-10 who has anti inflammatory and immune modulating effect.
For the training, focus more on core stability, practice back muscles and abdominal muscles.
Your 60’s and after
Stability and balance is one of the biggest problems in advanced ageing. Because of bone density loss in age, the risk of fracturing your bone when falling is higher than in younger age.
Studies shows that hip fracture causes excess mortality in older people. Mainly through cardiovascular and infectious diseases due to immobilization which leads to a slower blood flow and ventilation of the lungs, making it more easy for pathogens to spread.
Prevention of falling is an important training goal in this age group. Focus mainly on leg strength and balance.
In your 40’s your muscles become tighter and more prone to injury and the bone density decreases slowly (osteoporosis). Women after 30 looses about 1%/year, after menopause 2 – 3%. Men after 35 loose just about 1%/year
Best keep on practicing strength training to strengthen your bones and include more flexibility and aerobic exercises.
Your 50’s
Most 50+ people believe they are to old to begin with working out. Only about one of four people over 50 exercises regularly. If you can commit yourself just for 2 – 3 training sessions a week, you can see the results almost immediately.
In the 50’s people are more likely to suffer of arthritis, an inflammation of the joints. Strength training proved to be effective in helping reducing the inflammatory symptoms. Muscle contraction produces myokines (cytokines) small proteins which have several effects on the body one of it is the cytokines IL-10 who has anti inflammatory and immune modulating effect.
For the training, focus more on core stability, practice back muscles and abdominal muscles.
Your 60’s and after
Stability and balance is one of the biggest problems in advanced ageing. Because of bone density loss in age, the risk of fracturing your bone when falling is higher than in younger age.
Studies shows that hip fracture causes excess mortality in older people. Mainly through cardiovascular and infectious diseases due to immobilization which leads to a slower blood flow and ventilation of the lungs, making it more easy for pathogens to spread.
Prevention of falling is an important training goal in this age group. Focus mainly on leg strength and balance.
How can we help you
At Swiss Health Coaching we try to include all the aspects of ageing to help you become physical stronger, emotionally balanced, enjoy eating healthy food and enjoy life as it is. We will identify where are your strength and shortcomings and how to become a person of well being.
We support you with tailor made strength program, nutrition plans, relaxing exercises and naturopathic interventions.
For a free consultation please contact us
At Swiss Health Coaching we try to include all the aspects of ageing to help you become physical stronger, emotionally balanced, enjoy eating healthy food and enjoy life as it is. We will identify where are your strength and shortcomings and how to become a person of well being.
We support you with tailor made strength program, nutrition plans, relaxing exercises and naturopathic interventions.
For a free consultation please contact us
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