Aging and exercise

It doesn’t have to fall apart as you age. It is quite possible to slow down or even delay the aging process. When we pass the age of 50, our body faces a variety of anatomical and physiological changes. We can reverse or slow down these changes through regular physical activity.

Joseph Pilates Thought and Exercises

Joseph Pilates said that “the spine was the key to physical and emotional well-being. Neutral spinal alignment is everything.” He went on to say, “If your spine is stiff at 30, you’re old. If it’s flexible at 60, you’re young.”

Pilates training develops deep core muscles in the back and abdomen to support the spine. Many people, including me, can stick to your exercise system. It has real health benefits as we age.

He was so ahead of his time. On a global scale, only in the last 25 years have we really taken his ideas into account. His exercise system is the way forward for seniors to enjoy later life. It can transform your overall mobility, strength, and posture into your 80s and beyond.

If you take a look on YouTube at some footage of Joseph Pilates working out in his later years, you can only be amazed at his physique and mobility.

neuromuscular changes

• Less testosterone production.
• Muscle loss, including fast-twitch muscle
• Less elastic connective tissues with age.

We are at our strongest and most powerful in our thirties. This remains constant until our fifties.

After this, we lose about 10 ounces of muscle mass each year. Around 70, men and women will face a 40% discount in muscle mass. Sound scary?

This muscle loss is due in part to decreased testosterone production. Muscle loss also includes fast-twitch muscle fibers (muscles used for fast movement). The risk of falls in the elderly is related to this combination of decreased fast-twitch muscles and general muscle loss.

Connective tissue also becomes less elastic with age, which explains why many older people complain of muscle stiffness.

Resistance exercises for older people show sustained or increased muscle strength, elasticity, and muscle mass.

body composition

As we age, muscle mass decreases while body fat increases. As mentioned above, this decrease in muscle mass is due to a lower production of testosterone. Because muscle uses more calories than fat, the combination of muscle loss and fat gain slows down your metabolic rate.

Aerobic and resistance training can increase muscle mass. After resistance training, muscles burn fat to rebuild and get stronger. This is where fat loss occurs. The use of these exercises stops the appearance of weight gain in the form of fat.

Diet changes can also improve your body composition in the aging process. Increased protein intake combined with reduced carbohydrates will help maintain muscle mass and reduce body fat. Unless you reduce your calorie intake as you age, you will naturally gain weight as fat.

body posture

As we age, our bodies weaken. Known as ‘Kyphosis’, the shoulders become rounded and the head comes forward more.

Weight-bearing exercise or resistance training helps keep the skeletal and muscular system strong, thus keeping the back in the correct position for good body posture.

He passed

This is the term used to describe how we walk. With age, the speed and length of the stride decrease. The pelvis may tilt and ankle movement may be reduced.

• Core strength training keeps your abs strong, which stops pelvic tilt.
• Regular mobility exercises maintain good mobility in the ankles.
• Moderate aerobic exercise maintains good stride length and frequency.

Being fit and strong from the age of 80 is very feasible. The most sensible way to start a fitness program, especially if you’re new to training, is to consult a professional gym instructor or personal trainer. They will assess your current health and fitness levels before establishing a training program that is tailored to your needs and yours alone. As you gain strength and fitness, your trainer will improve your aerobic and resistance exercises. Don’t worry, your fitness instructor will manage your exercise regimen so it’s always safe and progressive.