Aerobic capacity - This is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise. Starting at the age of 40 aerobic capacity begins a steady decline, dropping by as much as 10% a decade. As we age, we lose VO2 max unless we incorporate some strenuous exercise sessions. One of the best ways to exercise hard is by doing interval training.
Balance - Ever notice how older people tend to shuffle their feet? That's because they are afraid of falling. Balance deteriorates with age which translates to falls and broken bones. Here again, adding Yoga or Tai Chi to your routine will help. Or at home just do some one legged exercises. Try closing your eyes to challenge yourself even more.
Bone density - As we get older we lose bone density. The best way to combat this is by doing weight-bearing exercises which stress our bones. If you didn't already know...cycling and swimming are NOT weight-bearing exercises. So work in some weights, running or even walking into your routine.
Muscle mass - Use strength training to avoid losing muscle mass. Don't forget to focus on your core too.
Flexibility - As you age you can get stiff and your joints don't move like the used to. Be sure to include stretching into your routine. Yoga or Pilates are a great option.
Mental fitness - Aging can also effect our memory. Just like your body, your brain needs regular workouts to stay healthy. Exercise your brain by testing your recall, drawing a map from memory, do math problems in your head, or even learning a second language.
So don't let age take its toll on your physical and mental fitness. Just be sure to address some of these key areas and work to ward off any of the negative effects. We are 50, fit and FABULOUS baby. Embrace it.
Enjoy the ride,
Sheri
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