“Now it’s not worth starting with the sport,” some older people say, but they are not right. Even people who start with sport in old age benefit from the effects on muscles, the cardiovascular system and cognitive functions.
It is well known that the benefits of training are immediately appreciated in people who start practicing. This also applies in old age, where success with beginners is noticeable and quickly.
Therefore, the opinion that after a certain age you are too old to train is completely wrong. Physical training is beneficial for the body and mind in old age.
STRENGTH AND AEROBIC TRAINING IN OLD AGE
Especially in old age, attention should be paid to a balanced relationship between strength or endurance training, aerobic and mobility. The dynamic balance of background and resistance is crucial for injury prevention and for enjoying everyday life without restrictions and with peace of mind.
In this way, one can ensure that the entire musculoskeletal system remains flexible while preserving the strength of the muscles.
THE EFFECT OF STRENGTH TRAINING IN OLD AGE
Physical activity, especially in old age, has a positive impact on cognitive performance. In the face of the demographic change in today’s society, the incidence of Alzheimer’s and other forms of dementia are becoming increasingly relevant.
It has been shown that physical activity can reduce the risk of developing dementia by 25 to 30%. This makes it very clear that regular physical activity is also of great relevance in old age.
However, to keep the cardiovascular system in good condition until old age, background training must be part of the routine. It is not about training for a marathon, but about acquiring a sufficient aerobic capacity due to its great positive influence on blood circulation and oxygen supply.
MUSCLE DEVELOPMENT WITH AGE
With increasing age, muscles break down faster than they are built. However, muscle fiber density can increase throughout life through training.
However, this requires intensive training. They can be comparable to incentives for younger people, as long as there are no underlying diseases or medical exclusion criteria. However, recovery time should increase with increasing age.
AS YOU AGE, YOUR BODY TAKES LONGER TO REGENERATE
Over the years, it takes longer for the body to regenerate, because the processes of building, decomposing and regenerating the body take longer than when you are young.
Regeneration should be deliberately incorporated into the training routine. It does not always have to be a passive rest, the regenerative stimulus can be reinforced with nature walks, sunbathing, balanced meals, massages, music or social interaction.
HOW TO FIND MOTIVATION
Humans are social creatures and need interaction with other people for our mental and physical well-being. So why not kill two birds with one stone? Meeting other people for sports is usually the most effective and efficient tactic to incorporate more exercise into your day to day in the long term. Engagement with dating alone is usually enough as a trigger and motivation. Considering activities that are fun is also important not to abandon the practice.
RECOMMENDATIONS FOR TRAINING IN OLD AGE
Habits and routines are especially important in old age. If you dedicate yourself to training in old age, some doubts and fears may arise.
How much can I train, how often and for how long? To put an end to these questions, here are some general facts from science and research.
Sports such as swimming or walking are best suited for old age, as they are very gentle on the joints. It is advised to do this exercise once or twice a week, for 30-45 minutes each time or more if you feel well.
The intensity with which you train is also important in old age and should not be more than 80%. The heart rate that corresponds to this level of exertion is different for each person, but it can be easily calculated and applied with the formula “180 minus age”.
