Fit At Any Age: 40’s and 50’s
In middle age, the body and the brain are aging.
By age 40, sedentary women have lost 10lb of lean muscles and gained at least that much in fat. Overweight adults in their 40’s have a greater risk of death from all causes, especially heart disease, the leading cause of death in the U.S. for men and women. Studies show that mid-life adults who are the least fit are the the mostly likely to develop any of eight serious conditions later in life, including diabetes, heart disease, colon cancer, and Alzheimer’s. The odds of experiencing depression increase in this decade of life. Tendon issues are most common in males 40 to 50 years of age. Starting at age 40, we lose 5% brain volume each decade.
The good news is exercise is the fountain of youth. Strength training maintains and increases lean muscle mass. Diet and exercise are the first line of treatment for getting your cholesterol and blood pressure numbers in a healthy range, which lowers your risk of heart disease. Exercise sparks new brain cell growth, once thought impossible. Studies have shown that two yoga classes per week can help combat depression. Some of the most common joint injuries are preventable with a strength training program designed to correct muscles imbalances and yoga (or other flexibility training) maintains range of motion.
In your 50’s, you might be experiencing pain from arthritis or you’re among the 80% of adults who have back pain. Due to hormone fluctuations after menopause, women find it even more difficult to lose excess weight and their risk of depression goes up. The average 50-year-old man is taking four prescriptions daily. If you have diabetes, your risk of experiencing dementia later in life increases. You’re not as fast or explosive as your younger counterparts at the gym because fast-twitch muscle fibers are the first to deteriorate.
At this stage of life, staying fit is your insurance for healthy future. Strengthening exercises and yoga stretches can provide relief from arthritis pain. Studies have found that yoga is more effective than medication at relieving back pain. For women, exercise and yoga help regulate hormones, mood, and body weight. Weight bearing exercises, strength training, some impact, and even swimming strengthen bones and help prevent osteoporosis. Exercise reduces the risk of breast cancer, colon cancer, and fatal prostate cancer. Exercise is an effective treatment for many chronic conditions, such as diabetes, hypertension, high blood sugar, high triglycerides, and high cholesterol. In fact, statin drugs (for high cholesterol) have been shown to reduce the risk of heart attack by 10-20% and exercise (improving aerobic function) by 50%. For men with low testosterone, exercises like squats and deadlifts that use multiple muscles, increase testosterone without the risks of hormone replacement therapy. In this decade, exercise keeps you feeling youthful and energetic as it strengthens your muscles, bones, heart, and lungs.
Up next, what exercise can do for you in your 60’s and beyond.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Related Posts:
