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Fitness Over 40

The old saying: “you’re as young as you feel” is a great philosophy but your lungs, legs, arms and joints may not agree. The fact is, you can slow the aging process with exercise but you can’t stop it. However, you can still workout at a high intensity level, as many people train and excel well into their 40’s, 50’s and beyond.

Before choosing a fitness activity you should first consider other aspects such as previous exercise history, weight, flexibility and genetics. Certain physical training is more beneficial to people over 40. Males are at a higher risk of cardiovascular disease over the age of 40 and women are more susceptible to osteoporosis. Women traditionally prefer aerobics classes and men generally prefer weight training. What might be best at this stage of life is some cross-training.

With the advent of computers and hitech, hi-speed everything we, as humans, have actually slowed down compared to previous generations. Lack of physical exercise for some has reduced the ability to

The metabolism slows down 10-15% as we reach middle age and exercise, in particular resistance training, will help maintain lean muscle mass to keep the fat burning metabolism revved up. It is important to remember that overtraining isn’t the answer either. Training for more than five hours on a structured program will actually reduce the effectiveness and lead to other problems like over-use strains, sprains, tendonitis and even minute fractures. Over-training at 25 years old isn’t good, overtraining at 45 years of age is even worse because it can take a prolonged period of time to rejuvenate.

Staying physically active every day and eating right are the keys to good health, longevity and maintaining quality of life. If you have a program you really enjoy, stick to it.

For variety you might want to try some of the following: stability ball training for strength, balance and development of the abdominals and lower back; yoga and Pilates for strength and flexibility; and bike riding, walking or running for cardiovascular and heart related benefits.

Older Adult Fitness Tipsenjoy any spare time available. Others have recognized the need for regular physical activity to restore and maintain functional ability to continue independence.

If you really feel energetic try a boxing or kickboxing class for a full body blast.

The cruel reality of the aging process is that, unattended, there are noticeable changes to all components of fitness. Body composition will change and is usually accompanied by some extra, unwanted pounds. Reduced flexibility sets in as a result of years of poor posture. Strength diminishes in men, and women can experience osteoporosis as bone density decreases. Cardiovascular disease is prominent in men over 40 years of age and afflicts women over 50.

Here are some tips to reduce or perhaps even reverse some of the negative affects of aging:

• Consult your physician as to your current state of health and set realistic goals for the improvements you want to make.

• Stay active for at least 30 minutes each day. This includes tasks such as housekeeping, shopping, cutting the lawn, etc.

• Join clubs like bowling, golf and skiing, or recreational team sports such as men’s slo-pitch and ladies’ three pitch leagues.

• Make friendships with others who want to stay active. This will provide you with a support network and keep you committed.

• Try different activities that you enjoy. If you enjoy it you are more likely to stick with the program and see results.

• Check out the local Health, Wellness and Fitness Centres and evaluate the programs offered.

• If you have been exercising with a traditional program switch to a functional program. Functional means exercises that represent daily activities like walking or stair climbing.

• Concentrate on agility, balance and coordination exercises like Pilates, yoga, tai chi or stability ball routines. These routines are slower, involving less impact but at the same time provide elements of strength and flexibility that can be modified easily to meet your fitness level.

• Lastly, be sure to reward yourself for your accomplishments and don’t be too hard on yourself if you temporarily falter.

Physical Activity for Children and Youth

Today’s youth have become increasingly less active than those of past generations. Some elementary school children receive as little as two physical education classes a week. Now, before we jump on the teachers or the local school board, we must realize there is only so much time and gym space available to be shared.

The responsibility to keep kids active must shift back to the parents. To say: “That’s what the teachers get paid for” doesn’t help the situation.

Currently most school programs involve such activities as floor hockey, football, soccer, basketball, gymnastics, badminton, volleyball and various track and field events. All of which are excellent sources of exercise and team building skills. The problem is that it isn’t quite enough. Some children will want to stay active and be outside after school every day playing road hockey, soccer, skipping our just running around playing tag. Others may need a little encouragement to get away from the computer or off the couch glued to the TV.

There is nothing wrong with allowing children to spend time on the computer, playing video games and watching television. These are all activities that can promote learning, entertain and are a necessity in the peer group hierarchy of needs. What is needed is a healthy balance between mental and physical activities.

Health Canada has released a physical activity guide for children and youth. The three areas of concern addressed in the guide are: Endurance, Flexibility and Strength. Put very simply for children to understand they are as follows:

Endurance activities make you breathe deeper, your heart beat faster and warm up your body.

Flexibility activities are things like bending, stretching and reaching that keep your joints moving.

Strength activities build your muscles and bones.

The guide also provides a suggested timetable to increase physical activity and reduce inactivity. It’s easy to follow and can serve as a sort of goal setting game for the kids.

Make it fun and interesting by sharing in the experience with your kids and even setting up a little reward system to provide motivation.

The idea is to start slow with 20 minutes of moderate activity daily and 10 minutes of vigorous activity. By increasing moderate activity (walking, biking, playing outdoors, etc.) by 10 minutes a day and vigorous activity (running, soccer, etc.) by five minutes a day, you will have gained 90 minutes of physical activity a day after six months.

Active children will become active adults.

Youth Sports Training = Training for Life

Sports can be a very positive influence on youth development in both the physical and mental aspects. Unfortunately they can also be a very unpleasant experience for some children. The child that is always picked last for a schoolyard team, or sits on the bench in a house-league sport doesn’t come away with a very good feeling.

Sports in many ways represent training for life with choices, rules, successes and failures. Individual and team sports provide much needed exercise with elements of socialization, fun, challenge and sportsmanship. There are as many reasons to play a sport as there are kids.

Some play because they are genuinely interested in the sport, some because of peer pressure and some for parental approval. All parents want to see their children be successful but shouldn’t set the “expectation bar” too high. Children should play for the joy of the game and most of all, the fun. They shouldn’t be playing under pressure to realize the lost hopes and glory of their parents.

We have all seen parents at the rink, ball park or soccer field chastising their child for what they perceive to be sub-par play. Sometimes a parent or coach has to identify mistakes for the good of the child’s knowledge, understanding of the sport and future performance. Most coaches are well trained and try to be fair, but some get wrapped up in the excitement of the game. Believe it or not, if you are fair and provide an equal playing field, kids will learn a valuable life lesson in being able to evaluate their own abilities.

Let your children try several sports and find out what they are or aren’t good at. Allow them to experience playing many different sports and avoid specialization at a young age.

Whatever sport your children choose, focus on helping them to grow as athletes and as people.