Not all doom and gloom for ageing athletes

LAST week I looked at the injury pattern in children and the need to encourage physical activity from a young age.

But what about the other end of the age spectrum? What are the effects of ageing and how important is it for the older generation to maintain their fitness and level of activity?

What is an “older athlete”? Many sports have masters competitions whose competitors span several decades. In some sports, such as swimming, masters events can start for competitors in their late 20s while many veteran athletes are still competing into their 60s.

As we get older competitive performance becomes less important than maintaining a healthy, active lifestyle. More and more “older” people are trying to maintain their fitness these days as we realise the benefits of remaining active.

However we do have to accept that the aging process does result in an inevitable decline in physical capability.

So what are the physical changes that occur with ageing? As we get older there is a gradual decrease in our maximum heart rate and amount of blood that the heart can pump which limit physical performance.

Our lung capacity decreases with a decline in their ability to transfer the oxygen we breathe in to the bloodstream and onto the muscles.

This has a detrimental effect on strength and endurance. As we get older our muscles lose both strength and mass. In addition there is an effect on how our muscles work, so coordination as well as strength is reduced.

Blood flow to the brain is gradually reduced which can affect reaction time and balance. We carry out regular fitness assessments on sportsmen and women and expect to see a steady and predictable decline in fitness in both former elite athletes and those of us who try to keep fit as we get older.

Fitness testing is an excellent way of measuring our physiological rather than chronological age and allows comparison with others or previous results.

Another important issue as we get older is the risk of injury. Statistically we are more likely to injure ourselves than a younger athlete in the same sport.

However the upside is that older athletes tend to be more aware of their body’s limitations.

Ageing results in loss of bone, especially in women. Flexibility is reduced with changes in the body’s connective tissue and joints.

As a result older athletes should prioritise warm-up and flexibility exercises. Back pain becomes an issue in older golfers, tennis players and swimmers. Runners have problems with hamstrings, tendinopathy and other leg and foot problems.

Don’t get me wrong – all of the above are the natural effects of ageing but it is not doom and gloom, quite the reverse.

Those who remain active will tend to live longer and feel better. Keeping active will maintain balance and muscle strength, reducing the risk of a fall and increasing the chances of living independently.

As we get older we need to be a bit more realistic – listen to your body, ensure a good warm-up and remember the strength, flexibility and balance aspects of training. We will have to change our pattern of activity but most of all keep active for as long as you can.