Doc MacLean
Let age be no barrier to an active and healthy lifestyle
WITH the dark winter days and Christmas looming it is hard to get the motivation to get out and be active. As I get older (and less fit!) it seems even more difficult to get going. Is it still safe for me to be active as the years progress? What are the effects of ageing and how important is it for the older generation to maintain their fitness and activity levels?
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 and body shape these days as we realise that the benefits of remaining active are as relevant in the older population as in the young. 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. In addition there is an effect on how our muscles work, so coordination is reduced. Blood flow to the brain is gradually reduced which can affect reaction time and balance.
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 experienced and more aware of their body’s limitations.
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. Balance deteriorates as we age so incorporating balance work into our programme can be beneficial.
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 reduce the risk of a fall and increase the chances of living independently. As we get older we will have to change our pattern of activity but most of all keep active for as long as you can. For me there is still lots of time to enjoy being active in 2019 and beyond.