Aging and exercise

It doesn’t have to fall apart as it ages. It is quite possible to slow down or even delay the aging process. As we pass the age of 50, our bodies face a variety of anatomical and physiological changes. We can reverse or slow down these changes through regular physical activity.

Joseph Pilates Thought and Exercises

Joseph Pilates said that “the spine was the key to physical and emotional well-being. Neutral spinal alignment is everything.” He went on to say: “If your spine is stiff at 30, you’re old. If it’s flexible at 60, you’re young.”

Pilates training develops deep core muscles in the back and abdomen to support the spine. Many people, myself included, can stick to his exercise system. It has real health benefits as we age.

He was so ahead of his time. On a global scale, it’s only in the last 25 years that we’ve really taken his ideas into account. His exercise system is the way to go for seniors to enjoy later life. It can transform your overall mobility, strength, and posture well into your 80s and beyond.

If you take a look on YouTube at some footage of Joseph Pilates working out in his later years, you can only be in awe of his physique and mobility.

neuromuscular changes

  • Less testosterone production.
  • Muscle loss, including fast twitch muscle
  • Connective tissues less elastic with age.

We are at our strongest and most powerful in our thirties. This remains constant until our fifties.

After this, we lose about 10 ounces of muscle mass each year. Around the age of 70, men and women will face a 40% discount in muscle mass. Sound scary?

This muscle loss is partly due to decreased testosterone production. Muscle loss also includes fast twitch muscle fibers (muscles used for rapid movement). The risk of falls in the elderly is related to this combination of decreased fast-twitch muscles and overall muscle loss.

Connective tissue also becomes less elastic with age, which explains why many older people complain of muscle stiffness.

Resistance exercises for older people show sustained or increased muscle strength, elasticity, and muscle mass.

body composition

As we age, muscle mass decreases while body fat increases. As mentioned above, this decrease in muscle mass is due to decreased testosterone production. Because muscle uses more calories than fat, the combination of muscle loss and fat gain slows your metabolic rate.

Aerobic and resistance training can increase muscle mass. After resistance training, muscles burn fat to rebuild and get stronger. This is where fat loss occurs. The use of these exercises stops the appearance of weight gain in the form of fat.

Diet changes can also improve your body composition in the aging process. Increasing protein intake combined with reducing carbohydrates will help maintain muscle mass and reduce body fat. Unless you reduce your calorie intake with age, you will naturally gain weight as fat.

body posture

As we get older, our bodies weaken. Known as ‘kyphosis’, the shoulders are rounded and the head is more forward.

Exercise with weights or resistance training helps keep the skeletal and muscular system strong, thus keeping the back in the correct position for good body posture.

Step

This is the term used to describe how we walk. With age, speed and stride length decrease. The pelvis may be tilted and ankle motion may be reduced.

  • Core strength training keeps your abs strong, which stops your pelvic tilt.
  • Regular mobility exercises maintain good ankle mobility.
  • Moderate aerobic exercise maintains a good stride length and frequency.

Being fit and strong from the age of 80 is very possible. The most sensible way to start a fitness program, especially if you’re new to training, is to consult a professional fitness instructor or personal trainer. They will assess your current levels of health and fitness before establishing a training program that is tailored to your needs and yours alone. As you gain strength and fitness, your trainer will improve your aerobic and resistance training. Don’t worry, your fitness instructor will manage your exercise regimen so it’s always safe and progressive.

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