Apparently (according to a student’s paper, recently), middle-aged is 25-35 years. So, most of us are “old”.
I lectured Thursday on plyometric exercise and agility (i.e., change of direction) training. I emphasized to the students that agility training doesn’t end with one’s retirement from athletics. In general, other than toning down the scope and volume of training, I don’t think training need change dramatically because one is no longer competing and is classified as “old”. The components of exercise (cardiorespiratory, muscle strength, muscle endurance, flexibility, speed, power, agility, coordination, balance, etc.) remain, and the principle of specificity stands. One may not continue to be so intensive in one’s training, but the need to train is still there. Instead of making a cut on the football field, one still needs to be able to change direction quickly and accurately going about one’s daily activities—maybe not as quickly, but certainly still with some accuracy.
For agility, athletes often do a lot of footwork drills (e.g., ladder and cone drills) at fast speeds. Older adults (those of us retired from competition) can still benefit from drills like these. Why not run around cones as long as you can? One’s Ikey Shuffle might be slower, but no less beneficial. Even drills that involve multi-directional quick steps can help maintain agility. I hate to say it, but ballroom dancing is a great activity for aging adults.
Any activity that keeps us moving and moving multi-directionally is going to be beneficial as we age. There are benefits neurologically that may slow the onset and progression of diseases such as Alzheimer’s or Parkinson’s. The risk of falls can be minimized.
Don’t let age be an excuse for inactivity. Move! Move often.
Be your best today; be better tomorrow—and each tomorrow to come.
Carpe momento!