THere are plenty of reasons to keep exercising in your 40s, but scientists never tire of providing us with more. The latest incentive comes from a 47-year study at the Karolinska Institute in Sweden, which warns that strength and fitness decline significantly from around age 35, earlier than previously thought.
According to the researchers, even those who regularly attend a gym cannot entirely avoid the consequences of aging, but before wondering what a gym membership is for, there is some positive news: “Our study shows that physical activity can slow down the decline in performance, although it cannot stop it completely,” says Maria Westerstahl, lecturer in the Department of Laboratory Medicine and lead author of the study.
So how do you stay in shape? Performance coach Dalton Wong says the structure of our exercise should change as we age. “We have to work differently in our 60s to our 20s and 30s,” he says. “But messages about mid-life fitness have become too complicated and finding the right combination is easier than you think.”
Here’s what you need to do (and what you don’t do) to stay healthy and strong as you age:
Should we just lift weights as we get older?
Amanda Sardeli, a researcher on inflammation and aging at the University of Birmingham, with colleagues at the University of Cambridge and King’s College London, recently examined the effects of cardio exercise or strength training on metabolic health in a study of thousands of people aged over 50. They found that switching exclusively to strength training in your 50s might be worse for metabolic health than just running, swimming, or cycling.
“We did not confirm many benefits when cardio or strength was performed in isolation up to twice a week,” says Sardeli. “But the results were even worse when people just did strength training twice a week, because it didn’t improve glucose (blood sugar) regulation.”
In short, we must maintain both types of exercises to stay healthy. “A combination of strength and cardio provides specific fundamental health benefits that no medication can, working together to prevent a decline in cardiorespiratory fitness and to maintain muscle mass and bone density,” says Sardeli. “If you only do cardio or only strength, you won’t get the benefits needed for healthy aging.”
Can we reduce cardio to a minimum from age 50?
Cardio remains important well into our 90s and beyond. In his research, Sardeli found that cardio had become the most effective way to prevent metabolic aging and maintain inflammatory health. Adding strength exercises provides additional hormonal and muscular benefits, but “aerobic exercise is the first-line strategy.”
There are several reasons for this. “Metabolically, increased calorie expenditure during cardio exercise is a key trigger for improving blood flow, heart function, lung function and inter-organ communication,” she says.
In a review of 199 studies published in the British Journal of Sports Medicine, Dr. Justin Lang found that adults with better cardiorespiratory fitness — a measure of how well their body uses oxygen during sustained activity — had a much lower risk of dying prematurely and developing many chronic diseases, including heart disease, stroke, high blood pressure and dementia.
“It’s important to note that even a small difference matters,” says Lang, an assistant professor of exercise physiology at the University of South Australia and the Public Health Agency of Canada. “Most people can achieve improvements through regular aerobic exercise, which is linked to an 11 to 17 percent reduced risk of premature death.”
What is the ideal cardio/strength training ratio?
What everyone wants to know is exactly how to split their training week. Researchers haven’t provided a definitive ratio, but as a guide, Wong says we should divide total exercise time spent on strength training and cardio fairly evenly in our 50s, then increase strength and reduce cardio by about 10 percent each per decade thereafter.
“As we reach our 60s, the ratio of an exercise program needs to change and we need to keep it more varied. Do relatively more strength than cardio, but add some balance work.” Aiming for a ratio of 60 percent strength, 20 percent cardio and 20 percent balance and mobility covers all the bases, he says.
Should we continue to lift heavier and heavier weights?
Even if you engage in resistance training, there will come a tipping point when the weight you can lift stabilizes.
“It’s natural that as you get older, the amount you’re able to increase or decrease,” says Wong. “What you need to focus on is lifting anything that elicits a response in terms of intense muscle work.” And that can mean lifting lighter weights, provided you put in more time.
“Lighter weights can be just as effective if you lift them more than once,” says Dr Christopher Hurst, a researcher in exercise and aging at Newcastle University. “Doing 20 to 25 repetitions with a lighter weight can produce similar improvements as lifting a heavier weight ten times, as long as you’re still working hard enough that your muscles shake a little when you’re done.”
Does walking count as exercise?
Walking doesn’t count as a workout in its own right, Wong says, and we should consider daily steps as a supplement. “Steps are non-negotiable and trying to increase the number of steps is important for spinal and hip mobility as well as the heart and lungs,” he says. “However, walking is something we should do in addition to our weekly exercise sessions and we should never let this slip away.”
Scientists know that the faster your walking pace (100 steps per minute is a benchmark for brisk walking), the better signs of your longevity.
“Cardiorespiratory fitness is such a good predictor of health that it can be helpful to monitor your own fitness over time,” says Lang. “And basic timed walk tests (over a set distance) are a simple way to do this.”
How many days a week should you train?
Sardeli’s research found that adults in their 60s and older need to exercise at least three times a week “to achieve significant biological improvements.” This is a newly defined threshold, she says, but she adds that “more is better.”
Wong agrees. “At least three days is good, with two dedicated to strength training and one to cardio,” he says. If you can schedule a third session or a few extra minutes each day, do activities that focus on mobility, balance, and flexibility, like Pilates, yoga, or something similar.
“This is particularly important from age 65, when adding activities combining balance and strength training becomes essential,” says Lang.
Is HIIT bad news as we age?
High-intensity interval training (HIIT) has an undeserved reputation for being risky for older adults. For most healthy people, higher-intensity cardio is not only safe but beneficial, although Wong cautions, “If you have underlying heart disease, you should always talk to your doctor before trying any type of exercise.” »
“In our studies, we generally found that people tend not to work hard enough and that the risk of working too hard is actually not very common,” says Hurst. “Extra effort in some of your weekly sessions is a good thing and we know that with cardio and strength training you will get greater benefits if you work harder sometimes.”
It is best to vary the cardio intensities. Do low-intensity cardio sessions—slow running, swimming, or cycling—some moderate and some challenging with intermittent, intense efforts, he advises.
Should we all take creatine?
It’s certainly the supplement of the moment. Creatine, a compound produced naturally by the body and also found in red meat and seafood, can, when combined with resistance training, provide positive results for older adults seeking to compensate for age-related muscle loss, or sarcopenia. Additionally, a Texas A&M University study published last month suggests that middle-aged adults taking creatine alongside a healthy diet for 12 weeks gained muscle and strength without a structured training program (although greater gains were achieved when exercise was added to the mix).
However, claims that creatine could also improve cognition have been rejected by the European Food Safety Authority (EFSA).
But do we all need it? Wong says creatine is a supplement and not something we all have to take. “As it is found naturally in meat, following a plant-based diet can be helpful, but it is not an excuse not to eat healthily. Start with low doses of 6g or less, as this can harm gut health, causing diarrhea and bloating in some people.”
Do you need more protein in your 60s?
Protein supports muscle and bone health, both of which decline with age, and furthermore, our body’s ability to digest and use protein decreases, meaning we need it proportionately in our diet to get the same benefits as we age.
NHS advice is that adults over 65 need 1-1.2g of protein per kg of body weight, although some studies suggest intakes should be higher (up to 1.6g) if you are very active at this age.
However, Hurst says the protein message is often misinterpreted and that exercise and protein work hand in hand and one won’t maintain muscle mass without the other. “Just eating more protein won’t make you stronger – your muscles have to work hard to make up the difference. Making sure you’re getting enough good quality energy, which can include protein, should be a…
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