Exercise and Aging – From the Ground Up
by Paul Schlueter at The Freedom Strategy
Exercise and Aging – Improving your fitness from the ground up.
If you’re wanting to improve your overall fitness level, first and foremost, I am extremely happy for you that you simply having the desire to improve your fitness level and are starting down a path to do so. Any improvement is worthwhile.
Now, where to start? Where will you get the most benefit? Get ready for a million different opinions on exercise and aging, and here is one more. But, I bet no one will argue against it. Why? Because it’s basic and simple – it’s foundational to fitness. Have you ever read that self-improvement book that solves a complex problem with the most basic and commonsensical approach? I hope my recommendations for fitness improvement provides that same level of basic and commonsensical approach.
I like to call it Fitness from the Ground Up. Catchy? Take a look at this image – and hopefully it’s worth a thousand words.
How simple is that image? But when it comes to exercise and aging, keeping it simple works, and works well.
While we at The Freedom Strategy focus on fitness and health for people nearing and in retirement age, this fitness improvement approach applies to everyone, regardless of age. Now let’s get to it.
Start with Cardio Improvement
First, if you read my post on Cardiovascular Health, you will know that I believe cardiovascular fitness is foundational to optimal health. If you were to choose one muscle to strengthen in your entire body, please pick your heart. Why? Because with a strong heart, it will help you more effectively improve everything else related to exercise and aging, as well as your overall heath. A strong heart is foundation to longevity.
The key to improving your cardio fitness is simple, and that is to push your heart! Make your heart work! Just like you would any other muscle to strengthen, get your heart rate up for a 20-30 minute period – everyday. If your looking for specific exercises to improve your cardio, it can be nearly anything to climbing steps, light jogging or running, stationary bike, stair stepper, etc…
Now here are a couple vital keys to cardio improvement success:
- Find an exercise that you believe you will enjoy, or at least enjoy more than the others. In my case, I prefer hiking.
- Push your exercise to where you are reasonably uncomfortable and straining for a few minutes during your session.
- Commit to it.
Why push yourself to a level of uncomfort? This will cause your strengthening to build on itself and create ongoing improvement. I remember the first marathon I ran. I went from a zero runner to marathon over a few month period. The first mile I ran on this journey was absolutely horrid, and I hated every step of it. After a couple weeks of pushing the distance, the first mile was reasonably comfortable but mile three was horrid. After a few more weeks, the first mile was simple, my 5k was reasonable, but a 10k was horrid. This pattern continued as I pushed past prior barriers.
Leg Strength for a Strong Foundation
It amazes me how often we overlook the importance of leg strength in fitness. I don’t understand why. Just take a moment to sit back for 60 seconds and consider what our legs do for us every day. Our legs transport us from point A to point B, help us exit our cars and shut the door when our hands are full, enable us to ascend a flight of stairs, and support the rest of our body throughout the day.
Now, spend the next 60 seconds reflecting on the negative impact of weak legs, especially as we age, and how this can affect our daily lives. Consider it like a house: with a solid foundation, the house will endure. However, with a weak foundation, structural problems will eventually arise.
It’s really very simple to improve our leg strength, and the key is resistance which doesn’t need to come in the form of weights and gyms. Up hill climbs and stairs will do wonders, and they’re everywhere. A 20-30 minute walk with reasonable inclines or 20 minutes going up and down flights of stairs is all that’s needed – and I would argue this is a prefered method.
Why do I prefer stairs or walking up steep inclines? Two reasons.
- It’s hard to cheat your exercise when going up stairs or steep inclines, and it’s just a simple way to improve stength.
- This will also create the cardio exercise discussed above, so you get two benefits in one exercise. Leg and cardio strengthening in one exercise. How nice is that!!!!
Also, be sure to push to a bit of uncomfort during your exercise period to continue to build.
Our Core – It’s What we Revolve Around
Your core and back muscles serve as the centerpoint of your body’s stability. A strong core helps support your spine, improves posture, and reduces the risk of injuries. This stability is particularly important as we age, allowing us to engage in daily activities—like lifting grandkids or enjoying a day of travel—without discomfort. Regular exercises that target these muscles can lead to significant improvements in balance and coordination, crucial for preventing falls.
Furthermore, a strong core and back are not just about physical fitness; they also play an integral role in your overall health. Improved strength in these areas can reduce back pain, which is often a common complaint as we age. This reduction in discomfort can lead to better sleep, increased energy levels, and an enhanced quality of life.
Arguably the most effective core exercise is the Plank. It stengths both your abs and back muscles together and is quick and effective way to improve your core strength.
Upper Body Strength for a Healthier Retirement
Improving upper body strength plays a vital role in enhancing our daily functionality. Simple tasks like lifting groceries, reaching for items on a high shelf, or even carrying your grandkids can become challenging without adequate strength.
Strong arms and shoulders also contribute to better cardiovascular health. Engaging in activities like swimming, rowing, or even brisk walking with arm movements can elevate your heart rate, promoting heart health. Plus, maintaining strong upper body muscles helps improve your metabolism, ensuring you stay fit and energetic, and maintain your independence and confidence as you age.
And once again, simple is effective and resistance is key. There are plenty of debates on what is best for strength building – more weight with fewer reps, or lighter weight with more reps. Personally, any and all will lead to improvement, and that’s the goal.
Conclusion: Exercise and Aging
As you navigate your retirement journey, remember that improving your fitness to couple exercise and aging is a powerful tool to enhance your quality of life. Embrace this opportunity to invest in your health and ensure your retirement years are filled with vitality and joy. Join us at The Freedom Strategy as we explore more ways to empower your journey towards a healthy and active retirement!
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