“We don’t stop exercising because we grow old. We grow old because we stop exercising.”—Kenneth Cooper
I haven’t tried the aging app that is taking Facebook by storm. I can’t say I am not curious, but an algorithm is not going to determine how I am going to look in 30 years. I will play the largest role in how I look. Sure, I have my parent’s genes, but only to the extent to which I use them. Diet, exercise, well-habits, and grattitude will have the greatest effect on how I age.
I challenge myself to defy the aging process. I want to be in increasingly better shape than my peers as we age. It is not as impossible as it might seem. It is just a matter of maintenance.
It grows increasingly difficult to add muscle or improve one’s cardiorespiratory endurance as one ages. It is however possible to significantly affect the loss of these with effective exercise. And it doesn’t take nearly as much effort as one might suppose.
I am becoming increasingly convinced that our exercise habits should shift from a cardiorespiratory emphasis to a strength emphasis as we age. This is contrary to the most of the recommendations and practices of most aging adults. Of course, those who have emphasized muscle hypertrophy over cardiorespiratory endurance in their younger years may actually need to shift toward more aerobic exercise, but the maintenance of muscle mass will be much easier and greater time will be available for heart health. For those who have emphasized cardio, VO2max will decline simply because of the age-related decline in maximum heart rate. Thus, maintenance becomes the primary objective.
A lack of strength becomes increasingly important as we age. Function will decline rapidly if muscle strength is not modestly maintained. Bone health is also dependent upon muscular activity. Activity to sustain cardiorespiratory exercise is dependent upon muscle mass. So, it is never too late to begin a weight training program. (I had a client years ago who started lifting weights after his 84th birthday because he wanted to—and did—reduce his dependence on his cane.)
Expect that aging will result in a loss of function, and it will. Defy the aging stereotypes and you age better than your peers.
Of course, we can’t control all the stuff that can happen to our bodies as time passes, but we can be better equipped to deal with whatever comes. This is why I preach to myself the importance of “well-centered fitness” (Spiritual, Intellectual, Emotional, and Social, as well as Physical).
Rather than letting an app tell you how you are going to look when you are old, determine for yourself to look increasingly young for your age.
Be your best today; be better tomorrow.
Carpe momento!