Ageing - My View

These are my views and opinions on ageing, training and the things we should consider to ensure we get the most from our bodies and our training sessions. There’s no real science or research behind my comments, just experience and knowledge gained over the years.

One thing we must accept is that we will age; However, this doesn’t necessarily mean that we will get “older” at the same rate that we age. I think that we need to differentiate between age as in years on this planet and getting old which I feel is more a state of mind than a physical manifestation.

Accept it, we're getting older day by day

So let’s look at how getting old can impact us. It’s widely accepted that the mind is a powerful thing, if you think you can or you think you can’t you are right. What I mean by this is that all things being equal as in there are no extenuating circumstances such as illness or injury then if you think you are unable to do something because you are getting old or if you think that you shouldn’t be doing something because you are getting old then you won’t be able to do it!

It’s something of a self fulfilling prophecy, if you deliberately think negatively then eventually you will feel miserable and this has come from within you, no external input needed. Likewise if you smile at people, say hi and think positive thoughts then some people might think you strange but you will feel happy and positive.

No barriers to working out

My point being that chronological age is no barrier to working out, attitude is everything. I have a client who started lifting towards the end of last year and wasn’t sure they could lift a 20kg kettlebell and they recently completed a Deadlift for 5 reps at 50kg. She is 70 and is continuing to get stronger!

Chronological age will bring its own issues and we need to pay heed to them. Our bodies don’t have the recovery or regenerative abilities they had at 20. Hormone levels are lower, there is a decrease in organ mass as well as a decline in the functional reserve of the bodies systems, more on this in another post. That said our bodies can still be robust and withstand quality training sessions at twice that age and more, much more. However, respect must be paid to our bodies and we accept we are ageing and understand that we may have to do some things a little differently.

For example, I have played rugby for over 30 years, some of this at a reasonable standard. Fortunately I didn’t get any serious injuries, just wear and tear. I know I can’t do a lot of running or spin classes, high volumes of jumping also aggravate my knees and back. Nothing serious but enough to be uncomfortable and slow my training down. So I don’t run, jump or spin! Rowing is fine as is Stair Climbing, and I can lift so that’s what I do.

It's all a bit hit & miss

This whole training and ageing thing can be a bit a bit of a trial and error process, trying to figure out what will cause some kind of negative reaction and what works to improve our health, strength and fitness. Sometimes we need to take an extra rest day or change training plans to maybe do a recovery session. This isn’t quitting or giving up, it’s being sensible and listening to your body so that you get the most from it. Better to rest one day than be injured and unable to train for a week or more!

The health benefits gained by continuing to lift are many, and have been covered before. So keep moving, don’t be afraid to lift weights; in fact I wholeheartedly recommend it! If you are thinking of returning to training after a long lay off or even starting for the first time as you’ve just retired then definitely do it. Check in with your GP, talk to a Personal Trainer and go for it, you won’t regret it!

Thanks again for reading this far, I hope you have found this informative and helpful. If you have any questions that aren’t answered here please email me at tsilvester@getcoached.net or via my Facebook page @getcoached.net

Posture Perfect?

How many times have we been told either as children or even now to sit up or stand up straight? More times than I can remember anyway and I consider myself to have reasonably good posture.

However, posture is not just about a straight back, and finishing schools are not as common or as accessible as they once were.

But they are needed now more than ever as we are a growing population, in height almost as much as in girth. Our increasing girth is more talked about due to the health complications associated with obesity. Whilst increases in population height are slowing our increasingly sedentary lifestyle is developing a back pain that is becoming chronic.

Walk tall, head up and shoulders back!

It must be said though that our lifestyles, jobs and obsession with social media and smart devices is challenging our posture more and more. How many of you have a smart something or tablet/pad? Even laptops are a challenge by their very nature, enticing us to sit in “comfortable” chairs and slouch whilst working or browsing. If our increasing height as a population is thrown into the mix then this is a recipe for back and neck pain, kyphosis and dysfunctional shoulders.

Slouching in itself is not a bad thing if done occasionally and for a reasonably short period of time, like when watching a film on tv for example. However, a poorly set up workstation or a bad driving position will be an occupational injury in the making. Some professions are really struggling with this, I work with a few police officers and those that are regularly in a car with their protective armour and utility belts often finish their shifts with sore backs, necks and shoulders which for some has lead to a postural change for the worse.

It is possible to correct this change in posture but it takes time, effort and consistency. The ability to get back into a good posture or body position after driving or slouching or even spending a few hours on the smart thing is the neat trick, whether immediately or after corrective exercises. Longer term postural changes will be more deep seated and will require time, patience and adherence to a specific programme to correct. If your joint range of motion is compromised or your muscle or skeletal systems are damaged or dysfunctional then it will take longer and will need input from a professional.

Low back pain, a kyphotic or lordotic posture or a slouch are all terms we have probably heard of and most people have certainly experienced non injury related back pain before.

So why is posture important?

Having good posture or being able to maintain a good body position whilst sitting, standing, walking or lifting weights is essential for optimal movement and functionality. Too rounded or slouched an upper back and we struggle to raise our hands directly overhead. Excessive flexion or extension of the lower back could indicate a weak core and/or tight musculature around the hips, lower back and hamstrings which could limit or comprise the hips and lower back during squat type movements.

Back pain is often an indicator of issues elsewhere rather than being the issue itself. Maintaining a strong core and following a comprehensive stretching programme will certainly help to reduce low back pain and keep good posture. Corrective exercises and a balanced strength training programme will further help to maintain and improve posture.

Don't reverse the evolutionary process, stand up straight and walk tall. Some of the best postures are seen on strength and power athletes, dancers and gymnasts. Being active and working your muscles through an appropriate range of motion will bring many health benefits, and not just postural.

If you are not sure how to plan out and build your gym programme to maintain or correct any postural dysfunctions then speak to your gym instructor, personal trainer or coach. Better still, give me a shout via email on tsilvester@getcoached.net on my FB page @getcoached.net or leave your email and a brief note at www.getcoached.net and receive a little freebie gift.