In this post we discuss whether your age or your training is the problem if you have pain or restrictions in movement. And how to get the best out of your body as you get older.
There seem to be two extreme positions on ageing: those who are in denial it’s happening at all, and those who blame every ache and pain on the fact they’re getting older.
I’ve spoken to 70 year olds who refuse to reduce the volume of their activities, despite the fact they’re in pain.
And 30 year olds who ask if a recurring injury is related to their age.
So how much of what you feel is related to your age? And how can you get the best out of your body as you get older?
Ageing and the human body
We know the human body is at its physical peak around the age of 25. If we’re lucky we can maintain this level into our 30s.
From 40 onwards both our aerobic capacity and our muscle mass begin to decline with each passing decade in a fairly predictable manner.
These changes accelerate when we reach our 60s.
Before you pour a strong drink, there is some good news. Whilst these are the physical realities of the ageing process, appropriate training and nutrition can have a significant impact at any age.
The human body seems to retain a remarkable capacity to adapt even into the 9th decade of life.
Aches, pains and ageing
It’s very difficult to tell what’s what until you get one thing right, your exercise programme.
Remember you can be in pain at any age. I was in more pain in my early twenties than I ever am at 50. This is largely because my exercise was so heavily biased towards endurance training.
Whilst it’s normal to accumulate some wear and tear in your joints as you age, that doesn’t mean you’ll be in pain.
A more salient factor is any mismatch between what your body is currently capable of tolerating and what you’re asking it to do.
If you’ve read somewhere that you’ll live longer if you take 10,000 steps a day, but the muscles of your lower legs can only currently tolerate 5,000, then you may well be in pain.
Conversely, your body is designed to move. Not enough activity can just as easily become a source of discomfort.
The trick is guiding activity through a window that is challenging enough to stimulate an adaptation. But not so challenging you’re unable to recover and repair.
Strength loss as you age
Loss of strength is one of the more straightforward changes to ameliorate as you age. Resistance training has been shown to produce outstanding gains in strength at any age.
In a landmark study back in 1990, doctors trained the thigh muscles of 9 Boston nursing home residents who were all in their 90s.
They found strength gains averaged 174% after 8 weeks of training and mid thigh muscle area increased 9% on average. This led to a 48% improvement in walking speed.
The broader issue is that many exercise professionals don’t understand what strength training actually is, let alone how to apply it to older adults.
This either leads to insufficient load being applied and the client experiencing few benefits, or too much being applied too quickly, which results in pain and injury.
Losing range of motion? Don’t stretch
One of the hallmarks of ageing is restrictions in range of motion. You may find it more difficult to raise your arms overhead for example, or find getting up from the floor more difficult.
This is often blamed on structural changes like the stiffening of connective tissue as we age.
Whilst this might be a contributing factor, often the bigger contribution comes from reduced stability in the end range position of joints.
This is an important distinction to make as they lead to very different treatment approaches.
If the former is suspected then the solution will usually be some form of manual therapy or stretching. The latter requires training the muscular system to gain control of these positions.
It’s important to note these differences will largely exist in the mind of the treating practitioner, as no objective measure will be made.
I tend to look at it like this, if something isn’t moving particularly well, focus on the things that move it, rather than the stuff you’re guessing might be stopping it from moving.
That way you’re an active participant in the process which will also have a host of other benefits.
Oh and by the way, the research shows resistance training consistently improves range of motion to the same degree as stretching.
Adapt your body before your lifestyle
Every week day I walk up from the Waterloo and City line here in London, into Bank tube station.
It’s a distance of around 100 metres and uphill. To assist with this ascent the good people at Transport for London have installed a moving walkway.
Each morning I watch and wonder as many people choose to stand and stare at their phones rather than walk.
The same thing happens on the 10 metre high escalator that follows.
This effort saving technology is everywhere, from bikes with electric motors to food delivery services.
Even sports are adapted to make them easier to learn and play. Padel tennis being the most obvious example.
I understand there’s a counter argument that suggests people can enjoy riding their bikes further with electric motors. Or at least they’re moving and socialising playing Padel.
I get that.
Remember however, given the choice, whether consciously or otherwise, humans will usually take the path of least resistance.
Unfortunately our bodies are the same. They won’t adapt beyond what is asked of them on a regular basis.
This combination can lead to a circle of ever decreasing function.
Attempt to adapt your body first before making changes to your lifestyle. You might be surprised at what you’re capable of.
Summary
Whilst our bodies inevitably undergo changes as we age, many can be successfully managed with appropriate exercise and nutrition.
Before you seek to make your life smaller, take a look at your exercise programme and focus on resistance training in particular.
The evidence suggests there is plenty of untapped potential to be found.