Fitness after 40
by Armand Tecco, M.Ed.

If you are approaching middle age, now is the time to either reassess your exercise program or to begin one. If you are already athletic, you are probably becoming aware that your body is more vulnerable than it was a few years ago, and, unlike in the past, injuries can take more than a few days to heal.

"Micro-trauma occurs every time you exercise," says Dr. Roger Larson, associate professor of orthopedics at the University of Washington. "Actions that are especially repetitive cause injuries. When you run, you get a bit of injury to cartilage on the ends of knees, tendons and ligaments."

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After such micro-injury, however, the body heals itself within 48 hours, each time becoming a little bit stronger. But without a 48-hour rest period, muscles and tissue start to break down. That is why it is essential for runners to either rest or do cross-training -- such as biking or swimming -- on alternate days, advises Larson.

"As you approach 40, you've reached a limit," he adds. "You start to get permanent changes and decreased ability to repair cartilage and tissue. Tendons are less flexible, so more stretching and warming up is required." Knees are especially vulnerable, as they take a lot of stress from high-impact activity. Runners with inherited knock-knees or bow-legs can expect extra pressure and wearing down of bone on the inside or outside of their knee joints and should probably consider lower-impact sports. The best ways to avoid sports injuries are to keep your weight down, focus on low-impact activities and add exercises for flexibility.

For those who have not exercised before, it is not too late to start. As you age, the benefits are numerous. By strengthening muscles, you can protect your joints and your spinal column. You can also improve your balance, which will lower the risk of falls and subsequent injuries.

Among women, some studies have shown that regular exercise can help decrease the incidence and severity of hot flashes during menopause. After menopause, body weight is known to increase, and women face increased risks of heart disease, diabetes and osteoporosis which can be lowered through exercise and diet.

If you decide to begin an exercise program, first get a medical check-up and research the activities best suited to your fitness. According to Larson, most people should not start a running program in their 50s. Safer options are cross-country ski machines, biking, swimming and walking.

Weight training has proven to be especially beneficial for older people. Even people with severe rheumatoid arthritis can safely and significantly increase their strength, as well as decrease pain, through carefully monitored weight training.

Although riskier sports, such as skiing or inline skating, are not taboo if you are older, you will need to first work on conditioning and flexibility to reduce the risk of injury, advises Larson.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.