Other than the reference to those over 45 being “older” people, this is a great article with encouraging news for adults who’d rather stick with their favorite impact exercises and save the silver sneakers for – well, someone else!
Thanks for sharing the link Dawn! (Key parts of blog captured below).
Is there any scientific study to substantiate the claim that older people (over 45) should limit high impact exercises such as jogging, sprinting, etc.?
…There is also little evidence to support the widespread belief that high-impact exercise speeds the onset of arthritis. In a 2013 study, adult runners, including many aged 45 or older, had a lower incidence of knee osteoarthritis and hip replacement than age-matched walkers, with the adults who accumulated the most mileage over the course of seven years having the lowest risk, possibly, the study’s author speculated, because running improved the health of joint cartilage and kept them lean as they aged. Similarly, a 2006 review of studies about jogging and joints concluded that “long-distance running does not increase the risk of osteoarthritis of the knees and hips for healthy people who have no other counter-indications for this kind of physical activity,” and “might even have a protective effect against joint degeneration.”
Running and similar high-impact activities likewise have a salutary effect on bone density, said Dr. Michael Joyner, an exercise physiologist at the Mayo Clinic in Rochester, Minn., and an expert on aging athletes, of whom he is one. Over all, he continued, he is “skeptical” of the idea that older people should avoid high-impact activities. “A lot of concerns about age-appropriate exercise modalities have turned out to be more speculative than real over the years,” he said, adding that during his research and personal workouts, he’s seen many seasoned adults pounding the pavement without ill effects.
It’s January 4. Which means every other advertisement you’ve been exposed to since Christmas has been related to weight loss. We all know the number one New Year’s resolution is to shed some pounds and eat better. And so the cycle of enticement begins. Gyms wave joining fees. Pre-packaged “healthy” food can be delivered to your house at deep discounts. Work out clothes, dumbbells, step counters and yoga mats simultaneously go on sale. And of course, we buy in.
Why do we think THIS year will be different? Clearly if losing weight tops the resolution list year after year, people are failing to meet their goal. And why is that? Think about it. What immediately comes to mind when you see the words “Lose Weight”?
Sacrifice. Deprivation. Cravings. Hunger. Cheating. How about… Sweating. Repetitive. Soreness. Scale. Expense.
Oh. And let’s not forget past failure.
But this year CAN be different. All you need to do is make a simple switch. Replace weight LOSS with activity GAIN!
This simple substitution allows you to focus on fun, interesting and positive ADDITIONS you can make to your life rather than what you need to give up.
We’ve said it many times before in previous blogs – the body is meant to move, yet our lives are increasingly sedentary. So choose to be a little more active in 2014. Depending upon your starting point, this might mean taking Spot to the local dog park 3 days a week instead of one. Resolving to get outside and do more gardening this year. Hiking the trails of your local National Parks. Or walking to the Post Office everyday. If regular activity is already part of your routine, keep it interesting and challenging by selecting a fun event to train for and participate in like a Dance-a-Thon, Color Run or Warrior Dash. And if gadgets are your thing, try the new Polar Loop Activity Monitor. Trackers such as this not only record your activity but motive you to keep on moving.
Oh yeah. And that whole weight loss thing… if you increase your activity this year and leave the other side of the equation the same (food intake), chances are good the pounds will start to fade away too.
According to the article in the Sept issue of Health magazine, “After a killer workout, hitting the gym again is probably the last thing on your mind. But… doing light exercise two days after a tough session is as effective as a massage for relieving aches.”
We all know that the soreness we feel is due to the tiny muscle tears that occur when we stress muscles to build muscle strength. Some light exercise a day or two after an intense one will increase your blood flow, promote healing and enable the muscles to move more easily.
The article calls out these mini workouts “to combat achiness”:
- Take a Walk – a 20 minute stroll at moderate pace around the neighborhood or on a treadmill.
- Hit the Pool – Swimming a few easy laps will warm up the body and boost circulation. And best of all – it’s super low impact so won’t jar your joints.
- Work Out Your Core – Balance, or core focused moves, like single leg squats or side planks improve blood flow, up overall fitness and still give whining muscles a break.
And when all else fails, I hear a day at the spa is a scientifically proven cure-all!
Fitbata!™ exercise is the latest in Small Group Training designed for all fitness levels. This 45 minute interval-format class has you performing simple moves, over short durations to achieve lasting results. This is a total body workout conducted twice a week that will cover Upper Body, Lower Body and Core. You’ll learn to follow the work-rest intervals and progress the moves at your rate over the 8 week session. Fitbata!™ is also the first FitnessEDGE class to provide additional email support with Menu Monday (Recipe/Ingredient of the Week), Hump Day Healthy Hints and Fit Friday Mini At-home Workouts.
Sign up now for 8 weeks on Tuesday & Thursday EVENINGS, 6PM – 6:45PM or 8 weeks on Tuesday & Thursday MORNINGS 6AM-6:45AM.