Why Age Shouldn't Define What You Do

The number of times I've heard as a physical therapist, and as a human, that someone can't do something because they're "too old for it." I've heard this in relation to running, crawling on the floor, playing sports, and even reaching overhead because they had a previous shoulder surgery and that shoulder doesn't feel the same as the other side. As related to my previous post, some of this "too old for activity" hooplah comes from fear. Fear because we've been conditioned to as a society that old is fragile. But let me just tell you, that is so NOT TRUE!

The CDC recommends 150 minutes of moderate-intensity exercise a week or 75 minutes a week of vigorous-intensity exercise like hiking, jogging, or running. Yep you read that right, running! And on top of that, at least 2 days a week of strengthening muscles is recommended along with some balance training(1). For a sample weekly workout, you can visit their website here: https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

That information alone doesn't say anything about, "don't do this because you're over 50." So why is it that we have this fear of activity in our current society. A lot of it is because what we have been told and what we see of our aging parents and grandparents. Physical activity outside of work is something that is not always promoted in a family life. Therefore, when people retire from their jobs, especially if they had an active job, muscles are not being worked in the same way and muscles weaken, endurance lessens, and people feel like it is more difficult to make more basic movements.

Think about yourself as a youth athlete (or even the things you did as a kid even if you weren't and "athlete"). You may have been fast, swift, with a lot of stamina. Maybe you could jump hurdles easily. Maybe you tackled players 3x your size in football games. Maybe you could jump 2 feet off the floor when taking a 3point shot in a basketball game. Why can't you do that now? What happened? You grew up, you got a job, and you quit doing those things. You didn't practice 3-5 days per week on those activities. Your body adapts to what you do, and to what you don't do.

Studies actually show that "muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.(2)”

So yes, it is true, we lose muscle strength, balance, coordination, and endurance as we age, and pretty early on at age 30. But do we take that sitting down (pun intended). No! The secret to good, healthy aging for our muscular health (and other bodily processes too but that's a song for another time) and therefore overall function and mobility is a good exercise program, specifically with a strength program. So the answer is, don't stop moving. And get started on an exercise program, including strengthening, as soon as possible so it is easier to continue as you age. And if you did stop for a short time, it is always possible to gain strength and become RESILIENT to conquer everything and never feel like you have to say "I'm too old for that." Here's a clip I found on youtube to prove just that:

Just look at this 82 year old woman doing pull ups. I will openly admit, I cannot do a single pull up. Bet you can't guess why.....because I stopped doing them. But will that stop me from ever doing them again? NO! I will challenge myself to practice what I preach, get into the gym, and by the end of this year (2024), I will do at least 10 pullups. Maybe I'll post on my instagram (lex.dashpt) my journey to hold myself accountable. I don't want to be 82, falling all over the place, unable to crawl on the floor with my grandkids. I want to be this 82 year old from the above video feeling great about herself and empowered, and empowering others - I know she's empowering me!

So, to wrap up this quick little tangent, you're not too old. You may be weak, you may be immobile, you may be inactive, but YOU'RE NOT TOO OLD! Follow me on instagram to follow my return to strength journey to get inspiration. AND if you're ready to make a change in your life no matter your age or you're ready to get started to take away pain so you don't decline further, or you're ready just to get into a good routine with guidance, reach out by using the chat button on the homepage, email at kelsi@dashphysio.com, or call 270-313-7730 to get on the schedule!

A few citations:

1. Centers for Disease Control and Prevention. (2023, April 13). How much physical activity do older adults need?. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

2. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.)