While we can’t control aging, we can affect the body we have with each passing year. There are many physical changes attributed to the aging process, including declining muscle mass, stiffening arteries, decreased heart output, and less efficient use of oxygen. However, many of the changes that we believe are inevitable, can be reduced by as much as 50% with regular exercise and training. It’s not only possible to prolong the glory days but also to reach them later in life.
Master’s athletes are capable of incredible strength, skill and endurance. Research shows that age alone is not the greatest threat to our abilities as athletes over time. Instead, moving and training less are the greatest threats to living healthier and longer lives. Here are three tips for continuing the activities you love.
Tip #1: Prep your body for activity.
You may have been able to jump right into a pickup game when you were younger, but your joints may say otherwise now. Taking the time to properly warm-up is a crucial part of successful physical activity, especially as a master’s athlete. A proper warm-up includes light aerobic activity to gradually increase the heart rate and a few dynamic stretches to loosen up major muscle groups. It’s also important to calm the body back down to a resting state after physical activity. This could be a light walk or static stretching for several minutes afterward. Warming up and cooling down isn’t limited to sporting activities. It’s helpful to warm up and cool down before and after other types of strenuous activity such as shoveling snow, cutting grass, or playing with little ones.
Tip #2: Be aware of old injuries.
For some, certain activities can trigger older injuries to resurface. An ache here or there doesn’t necessarily indicate a reinjury. However, checking in with a physician before starting an exercise program is always a good idea. If you have a history of recurrent injuries or are managing a chronic condition, guidance from a professional may be the key to reaching your goals. An Athletic Trainer, like the ones at Avid, have the knowledge and skills to develop a safe, effective performance program that addresses old issues and prevents new ones.
Tip #3: Stay the course
It may be discouraging at times to not feel as fit as your younger self, but don’t throw in the towel. One of the greatest benefits of being a master’s athlete is that the competitive spirit perseveres despite a gain in years. It’s easy to let the mind believe that cracking and popping joints is the tell tale sign of arthritis, but arthritis is not inevitable as we age. Though you may be prone to symptoms of arthritis, tendonitis, or other conditions with age, this doesn’t have to stop you from pursuing your physical activity goals. At Avid, our Sports Medicine Physician has a toolkit of minimally invasive treatment options to keep you moving and in many cases avoid surgery.
Finding the best activity to maintain your fitness is important to overall health. Not everyone will be able to play soccer for hours on end, dunk a basketball, or run multiple marathons each year. However, what we all can do is be our best selves. If you listen to your body and follow these training tips, you’ll find the type of enjoyment in fitness that lasts a lifetime.
Co-authored by: Ameera N. Teal MS, CSCS, EP