As we age, maintaining our health and independence becomes increasingly important. Exercise is a key factor in achieving these goals, but not all types of exercise are created equal. In this article, we'll discuss five common exercise habits that can have negative effects on your body after 50, and provide tips on how to avoid them to maximize your health span and independence.
Resistance Training: A Vital Component of Exercise for Aging Adults
According to research, resistance training is one of the most effective ways to reduce or reverse the common effects of aging, such as loss of muscle mass and bone density, reduced balance, mobility, and increased risk of falls. However, not all resistance training is created equal. It's important to challenge yourself with weights that feel heavy relative to your current strength. We recommend performing sets of six to 12 repetitions using a weight that leaves one to two repetitions "in the tank" after the first set.
Don't Skip Mobility Work: Incorporate Stretching and Massage into Your Routine
Mobility work is another vital component of exercise for aging adults. Incorporating stretching, massage, foam rolling, and other activities that elongate the muscles can reduce injury risk and maintain normal joint range of motion. We recommend incorporating 30 to 60 minutes of mobility activities three times per week in conjunction with your resistance training for maximum benefits.
Focus on Compound Movements, Not Isolation Exercises
When it comes to resistance training, many people focus too much on isolation exercises like bicep curls, triceps extensions, and leg extensions. While these exercises do have a place in training, it's important to prioritize compound movements that load multiple muscles and joints. Weighted movements like squats and deadlifts are particularly beneficial as they load the spine vertically, improving bone and muscle health, as well as overall performance.
Walking on Uneven Surfaces: A Key to Improving Balance and Ankle Strength
Walking is a great addition to your exercise routine, but if you only walk on stable surfaces, you're missing out on some serious benefits. Walking on uneven surfaces like sand, trails, rocky terrain, and other unpaved surfaces can improve your balance, ankle strength, and reduce the impact on your joints. However, it's important to start slowly and work your way up to more challenging surfaces to avoid injury.
Anything is Better Than Nothing: Don't Skip Exercise Altogether
Finally, the worst thing you can do is skip exercise altogether. Even if you can't follow all the above recommendations, doing something is always better than doing nothing. Short walks, cardio machines, taking the stairs, and other activities can still have significant benefits. At the very minimum, take a short walk and do some stretches. Your body will thank you now and in the future.
In summary, avoiding these five common exercise habits can help you maximize your health span and independence as you age. Prioritize resistance training, incorporate mobility work, focus on compound movements, and vary your walking surfaces. And remember, anything is better than nothing.
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