Fitness Factfile - Get Fit in your Fifties

in association with Elverys Sports

There is nothing stopping people in their 50s and beyond from trying any activity they choose in order to get fit. Just make sure you enjoy it, if you don’t you’re unlikely to keep at it for long. Only around one in 10 men and women over the age of 50 exercises enough to gain any cardiovascular benefit. Some estimates suggest that about half of the physical decline associated with old age may be due to a lack of physical activity. It has been suggested that people over the age of 65, more than any other age group, require adequate fitness levels to help them maintain independence, recover from illness and reduce their high risk of disease.

Various studies show that it is never too late to get fit. The human body responds to exercise, no matter what its age, and there are many health benefits. If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, it is a good idea to check with your doctor before embarking on any new exercise routine.

The physical decline of older age
About half of the physical decline associated with ageing may be due to a lack of physical activity. Without regular exercise, people over the age of 50 years can experience a range of health problems including:

• Reduced muscle mass, strength and physical endurance
• Reduced coordination and balance
• Reduced joint flexibility and mobility
• Reduced cardiovascular and respiratory function
• Reduced bone strength
• Increased body fat levels
• Increased blood pressure
• Increased susceptibility to mood disorders, such as anxiety and depression
• Increased risk of various diseases including cardiovascular disease and stroke.

Benefits of exercise to the older body

Muscle - the amount and size of muscle fibres decreases with age. Some studies suggest that the average body loses around 3kg of lean muscle every decade from middle age. The muscle fibres that seem to be most affected are those of the ‘fast twitch’ variety, which govern strength and speedy contraction. There is evidence to suggest that these changes are related to a sedentary lifestyle, rather than age. Muscle mass can increase in the older person after regularly exercising for a relatively short period of time.

Bone - bone density begins to decline after the age of 40, but this loss accelerates around the age of 50 years. As a result of this bone loss, older people are more prone to bone fractures. Estimates suggest that one in four women over the age of 80 years will fracture their hip. Exercise can reduce the risk of bone loss and osteoporosis. Weight bearing exercise, in particular, helps to keep bones healthy and strong.

Heart and lungs - moderate intensity exercise is most favourable: for example, exercising at about 70 per cent of the individual’s maximum heart rate (220 beats per minute minus your age). Studies show that cardiorespiratory fitness takes longer to achieve in an older person than a young person, but the physical benefits are similar. Regardless of age, people are able to improve their cardiorespiratory fitness through regular exercise.

Joints - the joints of the body require regular movement to remain supple and healthy. In particular, people with arthritis can benefit from aerobic and strengthening exercise programs.

Body fat levels - carrying too much body fat has been associated with a range of diseases including cardiovascular disease and diabetes. Regular exercise burns kilojoules, increases muscle mass and speeds the metabolism. Together, these physiological changes help an older person maintain an appropriate weight for their height and build.

Getting active
• If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, see your doctor before you start a new exercise routine.
• Choose activities you find interesting. You are more likely to keep up with an exercise routine if it’s fun rather than a chore.
• Exercise with friends. Make physical activity an enjoyable social occasion.
• Safe, easy and comfortable forms of exercise include walking, swimming and cycling.
• Weight training can increase your muscle mass ­ programs as short as six to eight weeks can be beneficial.
• Start off slowly and aim for small improvements. Keep track of your progress in a training diary for added motivation.
• Check your pulse frequently to make sure you aren’t overdoing it.
• Choose appropriate clothing and safety gear.
• Don’t let yourself dehydrate ­ drink plenty of water.

Keep it Safe
Should I see a doctor first? If you’re perfectly healthy, it’s up to you. If there’s anything you’re worried about - perhaps you have a specific condition or want to check about the particular activity you’re interested in - then do. Don’t worry about bothering them; they’ll be delighted to see someone who’s trying to improve their fitness.

What if I feel unwell, sore or exhausted? Stop exercising if you feel unwell or if anything causes you pain. Talk to the instructor and see your doctor. Remember not to do heavy exercise after a big meal. If you haven’t done much exercise before, you may feel a bit sore and tired when you start. Listen to your body. Avoid sudden or jerky movements, and if it seems more than natural stiffness, ask for advice. It almost goes without saying that if you have an infection or illness, even if it’s just a cold, take it easy until you’ve recovered.

How do I know it’s working? It depends what you mean by working. Work out what you want to achieve before you start. Is it that you want to stop puffing when you have to hurry for a bus, or is it to swim 40 lengths of the pool? Perhaps it’s something in between. Don’t expect results next week. Give yourself a few months before you expect to see improvements. Some activities will give you a programme to follow, which will help you monitor your progress. If you’re really serious about fitness, you could invest in a heart rate monitor. This involves a band strapped around your chest and a watch-like wrist monitor to tell you your heart rate. It will tell you safe limits to exercise within and the level you should work at to get the maximum benefit.

What have you got to lose? It’s tempting to think of excuses to do nothing - whatever age you are. But it doesn’t matter if you’ve had an active life up to now or if you’ve always put exercise on the back burner; it’s really never too late to get started.

The Rewards…
More energy. It’s odd, but exercise actually makes you feel more energetic. Sitting around not doing much, on the other hand, makes you feel sluggish and unable to do anything.
Improved sleep. The other side of this is that your body and mind feel as though they’ve done something and are ready for rest at night.
Stable weight. Regular exercise helps to offset the slowing down of your metabolism as you get older, keeping you at a healthy weight.
Protection against heart disease. Not smoking, sensible eating and taking regular exercise put you in line for a healthy later life.
Improved circulation. Exercise can also lower blood pressure and help with other conditions, even clinical depression.
You’ll meet and make new friends. Taking exercise with others is great for your social life.
It’s time for you. Work, family or friends all take up time. Sometimes doing something that’s yours alone is just what’s needed.
You’ll get a sense of achievement. There’s nothing like completing an exercise activity to give you a lift.
It relieves stress. Bad day, bad week or annoying relatives? Exercise helps you to calm down and put things in perspective.
You’ll feel and look better. Many people who exercise regularly look younger than people of the same age who aren’t so active.
It’s fun. What better reason is there?

Looking for great fitness gear Ideas? Elverys Sports have some fantastic choices!
Elverys Sports stock the widest range of products from the leading sports brands. At Elverys, you will find great value, practical and suitable clothing, footwear and accessories. Fashion trends are great, but when we’re selecting gym wear, comfort is of the essence. Simple designs and flattering fit is what you need, so you can concentrate on what’s really important: getting active! So if you need to refresh your gym gear, make Elverys Sports your first choice. Our trained advisors will advise you on what you should be wearing to suit your shape and your chosen activity.

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