Getting Old Starts Young
My cousin and three neighbors inspired this blog post. They are women in their 40s. They are moms with families, busy careers, homes to take care of—yet, they are dedicated to their fitness. They are taking care of themselves first!
How we live in our 60s, 70s, and 80s has a lot to do with how we treated our bodies and minds when we are younger. Aging begins a lot earlier than previously expected. Age-related decline in muscle mass and muscle strength begins gradually in our 30s and accelerates each decade.
“…Mobility aids, such as canes, walkers or wheelchairs are commonly used by older adults, with 24% of those aged 65+ relying on these aids,” according to an article, Stop the Clock, in Stanford Lifestyle Medicine by Sarita Khemani, MD. The doctor attributes loss of muscle mass and muscle strength as factors in becoming frail, less independent, and draining vitality.
The ageist caricature of what grandpa and grandma are “supposed” to look like?
A New Way of Aging
My cousin and neighbors benefited from Title IX in 1972 when doors opened to high school sports and new courses of study. The academic access provision of Title IX is often overlooked.
Growing up participating in competitive sports provided girls and young women leadership opportunities on the field or court that didn’t exist previously. In their 40s, whether they played sports or not in school, women understand the impact of activity on their future health and well-being.
My neighbor explained, “It started with wanting to lose a little weight. I’ll turn 50 next year and my goal is to run a 50k or a 50 mile race.” She’s already surprised herself. “I recently set myself a goal of running a 5k in less than 30 minutes and achieved it. I challenge myself to know what is possible at my age.” She admits recovery is hard and some days are better than others—yet she is grateful to still be able to run.
I never thought of my family as particularly athletic. Then, I remembered relatives bowling on teams and traveling to tournaments across the country. It may be a low-impact workout, although bowling requires balance, hand-eye coordination, flexibility and builds muscle tone and strength. My relatives that bowled in the 1970s and 1980s appear to have less health and mobility issues in their 80s than non-bowlers. Bowling also offers social interaction with leagues, competition, and travel opportunities.
My 40-something cousin is an Orangetheory Fitness devotee for at least a decade. It is a high-intensity full body workout focused on boosting metabolism, building strength, and improving overall fitness. It is an 1-hour class and because of her travel schedule, my cousin has worked out at Orangetheory studios in 8 states! In 2017, OTF was recognized as the fastest growing woman-owned business in the U.S. by American Express and The Women Presidents’ Organization (WPO).
“The only bad workout is the one that didn’t happen.”
It Is Never Too Late
When Mayo Clinic’s James A. Levine, MD, PhD, said “sitting is the new smoking” it started a conversation in the health community that spread like a wildfire. It was used as a metaphor. Health care professionals agree the risks of smoking are more severe and life-threatening than sitting. An article in the American Journal of Public Health (AJPH) links smoking to COPD, dementia, respiratory diseases, cardiovascular, and Alzheimer’s disease.
Studies have shown prolonged sitting increases the risk of heart disease, stroke, type 2 diabetes, and some cancers cited in the AJPH article. Guidelines from reputable sources recommending how often to take a break from sitting are available online.
Many physicians recommend walking as an easy way to start exercising. Going for a walk with a friend helps with socialization and movement. If no friends walk, listen to a favorite audiobook or podcast for company. I recently met with a friend in her early 70s who began yoga about fifteen years ago. She credits her yoga practice with better sleep, reducing stress, and improving balance to reduce the risk of falling.
Whether you’re reading this in your thirties or seventies, if you are not moving today talk to your physician about how to start becoming more active.
This post is not medical advice. Consult your physician before starting any new health or fitness program.
Very important for your contemporaries to share with their younger friends and family. #whstiwishiknew
Good reminder about keeping your body moving all your life. The highlight about prolonged sitting is especially important. Great tip about the benefits of bowling. I have friends in their 80s and 90s still bowling in leagues. I feel it has helped me stay fit and strong.