The Real Fountain of Youth

The world has been searching for the fountain of youth for centuries. Not only do we want to look younger and live longer, we want those extra years to be full of independence and vigor. We don’t just want to survive. We want to feel younger and be strong. We hold the key to our own fountain of youth; we just need to unlock the door.

The secret is exercise. More than half of adults over 55 feel that they get enough exercise by walking and performing other leisure activities, but more strenuous work provides greater benefits to the body.

Experts once thought that muscle deterioration occurred because of old age, when actually muscle deterioration occurs because of disuse. The phrase “use it or lose it” rings true when it comes to muscles. If muscles are not utilized, bones become weaker as well, which can lead to broken bones – a common condition found in older adults. On the other hand, consistent proper use of the body keeps it in good condition. Studies of the bones of older runners show minimal bone loss.

This is because the force that has been continually applied to the bones during the years of running kept the bones strong. As a personal trainer, I constantly see men and women who look years younger than their actual age. I’ll never forget a female member of a gym where I used to work. I always assumed she was 40-something based on her looks, energy level, and strength. It turns out she is 70 years old! Going to the gym every weekday morning is part of her regular routine. Exercise is part of her lifestyle. If you remain active you will remain strong.

If you are an older adult looking to start an exercise program, GET MEDICAL CLEARANCE FIRST and do not exercise if you have any of the following: severe coronary heart disease, uncontrolled hypertension, arrhythmia, thrombosis, or acute myocarditis. Your doctor should run tests (EKG’s, blood panels, and neurological assessments) to make sure you are able to participate in an exercise program. Once you get the green light, it’s a good idea to meet with an exercise professional for help getting started. Here’s what you can expect:

If you are age 55-60: You can participate in most weight training routines. You and/or your trainer should make modifications as needed for any joint problems, cardiovascular conditions, or range of motion limitations you may have.

If you are age 65-80: In addition to the guidelines above, you and your trainer may rely more heavily on medical recommendations. In addition, be on the lookout for joint pain, fatigue or muscle weakness. If any of these occur, modify your workout accordingly.

If you are age 80 and above: Your trainer should monitor your workouts carefully, focusing on overall strength and posture, and avoiding injury.

In general, you should work out 2-3 times per week. If you are just beginning, start with 2 times per week. The duration of your workout will depend on your fitness level. A good rule of thumb is to work toward 30 minutes of strength training and 30 minutes of cardiovascular. Start slow and work your way up gradually.

Appropriate physical activity adds years to life and prolongs independence, decreasing the risk of serious injuries. Exercise and healthy habits are literally fountains of youth. Those who practice good living can and do have bodies of people up to 20 years younger. See your doctor and get started today!

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