Advancing age may require adaptations in physical exercise; see the main

There is no way, from the age of 30 we begin to face the decline of physiological functions, which has negative impacts on all systems of the body. This encompasses the so-called conditioning functions, which involve strength and aerobic endurance, and the coordinating functions, that is, linked to agility and balance. And this commitment becomes more pronounced as we age.

Hormonal changes also show up, altering aspects such as the characteristics of muscle fibers. Furthermore, the body loses its ability to respond to stressors, such as physical exercise. In practice, it is more difficult to increase heart rate, restore posture and contract muscles, for example.

These losses increase the possibility of injuries and put the elderly person at greater risk of having their functional autonomy reduced, including for simple daily activities, such as climbing stairs and getting up from a chair.

“But This context is very different for those who practice physical exercise regularlywhich minimizes the typical effects of the aging process”, says Nádia Lima, professor at the State University of Rio de Janeiro (UERJ), researcher at the Physical Activity and Health Promotion Laboratory and Coordinator of the Study Group on Exercise and Elderly Health, both linked to UERJ.

This means that the person will reach older ages suffering less from the impact of this degenerative process, after all, they will have more muscle strength, resistant bones, preserved motor coordination and better cardiorespiratory fitness.

“As a result, there is a big difference in the independence and quality of life of an individual who has always had the habit of training and an untrained person, as well as in the way we prescribe training for both cases”, says Nádia.

Training recommendations do not depend on the age of the practitioner

The volume and intensity of exercise in later stages of life depend much more on the person’s functional and cardiorespiratory capabilities than on their age.

“I’ve had students aged 50, 60 and even 70 years old with less muscle weakness, more cardiorespiratory capacity and a less impaired movement pattern than others aged 40”, comments Everton Crivoi do Carmo, physical educator, doctor in sports science and responsible for physical preparation at the Einstein Sports and Rehabilitation Space, at Hospital Israelita Albert Einstein, in São Paulo.

So, in short, anyone who already practices physical activity does not have to change their training or reduce intensity or volume because of age – unless physical and clinical conditions require some adaptation. As this individual is more accustomed to seeing how their body reacts to stimuli, they are able to self-regulate better, noticing if they become more tired after a certain amount of exercise or if they are no longer performing as well with a certain level of load.

For those who have always invested more in aerobic exercises – such as walking, running and swimming –, it is worth highlighting that they remain essential, as they help to keep your breath. But it is necessary also make time for strength exercises, such as bodybuilding and pilates. This is because they are essential to help control and reverse the loss of muscle mass characteristic of advancing age. According to the Physical Activity Guide for the Brazilian Population, from the Ministry of Health, strengthening and balance activities should be carried out two to three times a week on alternate days. This way, it is possible to preserve the ability to carry out daily activities and prevent falls.

Now, if the individual has never exercised regularly, the first message is: It’s always time to start. But, of course, some care is necessary, especially at older ages. It is necessary to assess, for example, the movement pattern, whether the person has marked muscle weakness, whether they can perform the gestures in an integrated way and whether they are able to maintain the posture correctly. All of this helps determine the best type of activity. These factors are also decisive for the teacher to define whether it is ideal to opt for machines, which offer more support to the body, or free weights, in addition to guiding the choice of the safest load.

With regard to cardiorespiratory work, represented by aerobic modalities, it is essential respect the student’s limits in relation to the initial intensity and evolution of the training.

“Most of the problems occur due to inadequate progression of volume or intensity. If a person does nothing and starts walking for an hour every day, for example, this will create overload on the bone and joint structures, without giving the body time to get used to the stress caused by exercise. This is even more risky in the case of the elderly, who adapt more slowly”, says Carmo.

Despite this, the expert emphasizes that it is important that older people do not stop training for fear of injuries. According to him, if the guidance is correct, taking into account adjustments in aspects such as movement pattern, load, volume, repetitions and frequency, It’s not that common to get hurt. “An inflammatory process that appears after a series of weight training, for example, was probably already present, it just hadn’t been discovered because the person didn’t do anything physically”, he reasons. He says this type of problem can be triggered by other situations, such as lifting a bag or picking up a grandchild.

In addition to walking and weight training

According to Nádia, for the process to be even more complete, it is interesting that they are included in the physical training of older people. different stimuli, those that go beyond traditional strength and resistance exercises. After all, it is interesting to carry out activities to improve functional capacity and cognition, which also go through a degenerative process.

Functional exercises are good options, as are those called “dual tasks”, when the person performs two activities that must be coordinated simultaneously – the first is generally postural and the second, cognitive, motor or motor-cognitive. Some examples: walk hitting a ball on the floor or keeping the body in a certain position, contracting the abdominal muscles, while performing a different movement with the arms or legs.

In any case, the student’s clinical and physical assessments need to be up to date so that the teacher can be confident when prescribing exercises and planning classes based on their needs. “Everyone can and should exercise, but individual limits must always be respected”, says Nádia.

The professor emphasizes that the ideal is to remain physically active throughout our lives, as this increases the chance not only of living longer, but of preserving autonomy and general health in older ages. “But it’s never too late to start and achieve the benefits promoted by regular physical exercise”, she emphasizes.

Regardless of how accustomed a person is to exercising, there is more relevant care in old age to ensure that working out is safe and only brings benefits, as highlighted in the Ministry of Health guide. Check it out:

Combating sedentary behavior

In the Physical Activity Guide for the Brazilian Population, the authors draw attention to the fact that it is essential to include more movement in everyday life, outside of the hours dedicated exclusively to physical exercise.

“Whenever possible, reduce the time you spend sitting or lying down watching television or using your cell phone,” advise the researchers. The idea is to move for at least five minutes for every hour of sedentary behavior. “Take the opportunity to change positions and stand up, go to the bathroom, drink water and stretch your body”, suggests the document.

According to the authors, these small attitudes also make a difference to quality of life.