Aging is a privilege, but it comes with some aches and pains. From changes in flexibility and muscle mass to longer recovery times from injury, we all feel the impact of time on our bodies. Although taking care of our physical health is a top priority, not all of us can hit the gym as intensely as we used to. That’s why it’s important to change our workout goals from intensity to building strength and long-term sustainability.
According to Statistics Canada, about 52 per cent of Canadian adults between the ages of 40 to 59 meet the weekly recommendation for moderate-to-vigorous physical activity. However, research shows that physical activity levels amongst adults decrease as we age, as 40 per cent of adults 65 years old or above work out for an average of 150 minutes a week.
Yahoo Canada spoke with Miriam McCrea, a certified personal trainer, and Pierre Dalati, a health and wellness content creator, to discuss some of the biggest mistakes people over 40 can make when exercising — and how to work out more effectively.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
Biggest workout mistakes, according to expertsForgetting to stretch before your workout
Let’s be honest, how many of us start our workouts at full intensity without stretching beforehand? Stretching before exercising is a crucial part of increasing our blood flow before beginning a workout and helps reduce the potential for post-workout discomfort, sprains and muscle soreness.
According to the National Library of Medicine, only 49 per cent of adults stretch before working out as a “pre-exercise routine”, a practice that Dalati believes should become a habit.
Stretching before and after a workout can help prevent injury. (Image via Getty Images)
“You want to get the blood flowing, you want to get your mobility going before you get into any exercise,” Dalati said.
McCrea recommends doing “dynamic stretching with movement” like leg swings or high knees before a workout and “static stretching” afterwards to target specific muscle groups (think calf stretches and tricep stretches). She considers creating an efficient post-workout routine to be just as important as stretching before exercising.
“If I’m leaving the gym and I walk there, I’m going to be walking for another 2,000 steps or so after,” she said. “To me, that would count as a cooldown workout.”
Not having a consistent workout routine
It’s the New Year’s resolution that’s one of the hardest to keep: getting in shape.
It’s easy to fall out of a routine at the gym. Schedules change, costs of memberships can go up, and sometimes we can lose motivation to hit the gym after a long day of work. However, studies show that people who engage in regular, moderate exercise tend to live longer and enjoy a higher quality of life.
Many of us start out strong in the gym, but can’t maintain a rhythm that will lead to results. (Image via Getty Images)
McCrea believes many people lose motivation to work out because they have a negative mindset surrounding exercise.
“Most of us aren’t training for elite sports,” she said. “[We’re] training for everyday life,” said McCrea. “There is no need to clutter yourself with random workouts. Stick with the basics.”
Overworking your body with a ‘heavier’ routine
It’s a common misconception that when you start working out, you have to push your body to its limits. Instead, McCrea suggests that people over 40 “start from scratch” to build an effective routine.
“Your body is not going to be the same as it was when you were in your twenties,” she said. “Maybe your form wasn’t that great in your twenties […] so a big thing with reconnecting with fitness in your forties and beyond is meeting yourself where you are.”
Your body is not going to be the same as it was when you were in your twenties
Miriam McCrea
Starting low and slow and building your routine over time is a better way to see results and avoid injury.
“Let’s say you are weightlifting, you want to start with an easier progression or lower resistance and gradually work your way up rather than just jumping straight into lifting heavy or whatever exercise you are doing,” Dalati said.
How to improve your workout routine if you’re over 40Prioritize a healthy diet
A healthy lifestyle is more than just exercising; it’s about eating and sleeping well. According to Dalati, nutrition is key in maintaining a healthy weight and supporting muscle mass.
“You can’t outwork a bad diet,” he said. “You want to make sure you are getting enough protein and carbohydrates to energize yourself in order to stay active throughout your day.”
Since we “lose muscle mass as we age,” McCrea said it’s important to focus on adding protein to your diet. Protein can help build muscle and repair muscle damage sustained during exercise.
Sources of protein can include protein shakes, yogurt, lean meats and adding beans to your favourite meals.
Factor in recovery time between workouts
While it is easy to assume that the more you work out, the better, it’s actually important to factor in rest days for your body to recover from exercise.
“I notice that when people first start working out, especially after a long break, they need more recovery time in between sessions,” said McCrea. “When you are younger, you can go to the gym every day and bang out a super heavy weights workout, and you aren’t even that sore. But when you are older, you probably will be more sore.”
Foam rollers, massages and rest days can help ensure you don’t feel the aches and pains of your workout. (Image via Getty Images)
McCrea said you can factor in recovery time by spacing out your workouts and focusing on specific body parts per workout. This can help prevent injury and help make workouts more effective and enjoyable.
Give yourself some grace
Some people can fall into the habit of comparing their body or fitness levels to their peers, but it’s important to remember that it doesn’t matter how your body looks; it’s how it feels that counts.
Everyone’s fitness journey is different and some people can notice results on the scale while others see results in the way their clothes fit. Regardless of whether or not you undergo a major physical transformation, the important thing is that you’re prioritizing your health and moving.
“It’s never too late,” said McCrae.
Looking to get the most out of your workouts? Keep scrolling to see some products that can help elevate your exercise routine — and your recovery.
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