At 41 years old, I am always asked if I will stay active forever… to which I always answer with a resound “Yes.” Why would I not want the health benefits of an active lifestyle? This got us thinking, if you did not grow up with fitness and exercise programs in the forefront of your lifestyle… Are you too old to begin at 40? at 50? How about 60 or 70 years old?
Studies from the American College of Sports Medicine suggest that exercise training is an extremely effective countermeasure to the effects of inactivity on cardiovascular health. They found that by following the current physical activity guidelines set by the ACSM and CDC, you will be able to improve quality of life and overall health. So what program did ACSM use to determine this?
Table 1. Weekly exercise program to improve cardiovascular health
- One high-intensity aerobic session per week, e.g. 4×4 intervals – 4 sets of 4 minutes of exercise at 90-95% of maximum heart rate followed by 3 minutes of active recovery at 60-75% of maximum heart rate
- Two or three days a week of moderate intensity exercise (where exercisers sweat but can still carry on a conversation), for 30 minutes
- At least one long session of moderate intensity exercise, such as an hour of brisk walking, cycling, tennis or dancing
- At least one weekly strength session
Beyond these results, we have observed our clients’ who began training during their middle ages began seeing improved mobility, strength and decreases in joint pain. Of our personal training clients who came to us following a rehabilitation program, each one has expressed gratification that their lifestyle has become more productive and functional.
What does being more functional look like? Our clients have reported increased range of motion allowing them the ability to reach items on the top shelf in your kitchen. Improved levels strength enables them to get-up off of the floor easily without risk of falling. Higher endurance has also given them the opportunity to play with their grandchildren, care for their pets or clean their houses with less fatigue.
So, are you too old to begin exercising? The short answer is that you are never to old to adopt an active lifestyle. There is no better time to start exercising than today! Exercise training programs should be simple and focused to be effective and enjoyable. For the safest, most effective program, you should contact our certified fitness professionals. At Carolina Gold Fitness, we create custom, safe and effective strength and conditioning programs to help improve health, fitness and performance. We offer free fitness and wellness consultations to help you find the best fit for you individual needs. Contact us at 828.209.8776 and we can set you up for long term success.
