Ageing is an inevitable biological phenomenon that starts at birth and serves as a major determinant of one’s physical capacities. Recent insights from healthcare professionals emphasize the need for a realistic approach to exercise as one ages. Dr. Rosanne Leipzig, left, and Dr. Emily Finkelstein are both geriatricians with Mount Sinai Health System. They highlight the need to be aware of biological age, the need to be adaptable with exercise routines and the inclusion of strength training for those ages 50 and older.
Indeed, believes Dr. Leipzig, the usual course of aging means lost muscle mass and memory decline. He points out that important declines in physical function can start in the late 30s. This article discusses expert opinions on effective exercise strategies for different age groups, underscoring that while age brings inevitable changes, it offers opportunities for adaptation and growth.
Understanding Ageing and Physical Changes
As Dr. Leipzig likes to say, “aging starts in utero.” This requires people to be proactive about the inevitable decline of mobility as one ages. While almost everyone at some level considers himself or herself to be still young, few can claim their bodies match that attitude.
You reach a maximum for your muscle mass, bone strength, ability to remember a list of words, all in your 30s. Everything starts to decline after that,” explains Dr. Leipzig. This increase can damage a person’s muscle power and stability. This effect is particularly pronounced after age 45—when key muscle mass starts to erode.
Dr. Finkelstein echoes these sentiments, noting that “ageing doesn’t mean that you can’t do what you did previously, but you probably can’t do as much in the same time period.” This statement reinforces the idea that while individuals can continue to engage in activities they love, they may need to adjust their expectations and approaches as they age.
The Importance of Strength Training
Experts suggest the key to a healthy lifestyle is a balanced exercise routine of both strength and cardio movements. Family physician Dr. Melissa Leber wants anyone over 50 to find equilibrium in their exercise routines. She suggests spending about half of your exercise time doing each type.
“The stronger a person is, the more they will avoid injury and falls,” Dr. Leber adds, suggesting that enhanced strength can lead to better overall health outcomes as individuals age. Once you’re in your 60s and 70s, it’s not just good to do—strength training is necessary. After the age of 70, cardio should make up no more than 30% of your exercise routine.
In the video above, Dr. Finkelstein shares why it’s important to change your workout as you age. “We need to change our expectations and we need to change how we exercise as we get older,” she insists. That same adaptability has you moving your body in all the most fun, vibrant, and interesting ways. On top of that, it reduces your risk of falling and getting hurt.
The Role of Biological Age Testing
Chronological age has a substantial effect on physical function. While chronological age provides some hints about health disparities, biological age testing gives us more profound information regarding an individual’s health. Dr. Finkelstein explains that while biological age can differ from chronological age, certain aspects of physical health, such as cells in knee and hip tendons, remain consistent regardless of perceived youthfulness.
As Finkelstein cautions, don’t put too much faith in communication that, for example, promotes the idea that “50 is the new 30.” Simple terms like these can help encourage everyone, including older adults, to put their health first throughout their lives. They can create impossible expectations. “Take these supplements, do this exercise program, join this fitness routine: you name it, people are serving it up,” she states, voicing concerns about the reliability of such claims.
Dr. Leipzig further endorses this view in arguing that healthcare practitioners should actively involve their patients in conversations regarding their exercise. She recommends physicians ask patients what they love about an activity they are holding on to, which can help tailor exercise plans that respect individual preferences while adapting to changing abilities.