While it is easily observable that aging generally weakens the body. Studies have confirmed this and have shown that as people age, their level of fitness reduces drastically. Specifically, the studies indicate that our fitness level doesn’t start declining once we attain our middle ages; instead, a person’s overall health starts declining immediately after their 20’s. The effects, however, manifest more at advanced ages. Generally, as the body ages, various physiological transformations touch on fitness, including changes in metabolism rates, changes in organ systems, decrease in muscle mass, and overall decreased energy in the body. These effects tend to affect both genders in different ways. However, by taking time to practice and exercise, we can minimize aging’s adverse effects on health. To ensure you exercise even while at home, you can buy fitness equipment. Online reviews such as the UK collected reviews can help you look for reputable platforms offering fitness equipment. You can also read about JTX Fitness. This article discusses the various effects of aging on a person’s health and fitness
Effects on Energy and Metabolism
Typically metabolic functions and energy levels deteriorate with age. This can result in overall low levels of motivation. Even at older ages, those who exercise regularly have higher energy levels than those who do not. To ensure that even as you get older, you maintain high energy levels and appropriate metabolic functions, participate in activities that allow your body to use high energy levels, including biking, jogging/walking, and aerobics.
Effect on organ systems
Aging affects the musculoskeletal system, the lungs, and the heart, resulting in adverse effects on overall body fitness. For example, with increased aging, the cardiac output and maximum heart rate are decreased, and thus when engaging in exercises and other physical activity, the target heart rate is lower. An average 20-year old ought to have about 100 to 170 heartbeats in a minute during an exercise session. On the other hand, aging leaves an average 60-year-old with a target heart rate of about 80 to 136 beats in a minute. Reduced muscle strength and lung capacity reduce fitness with age. Older people get tired a bit more quickly and have shortness of breath, which makes endurance training hard.
Effect on gender
There seems not much difference in how aging affects both genders, except that women tend to decline in metabolism and energy levels that are more evident. This means that women need to increase their energy expenditure level more than men to stay fit. Exercises that maintain high heart rate levels would be best for this goal. This includes using exercise machines such as elliptical apparatuses, treadmill, and speed walking. While it is vital for men to also engage in cardio activities, it would be more beneficial if men emphasized exercises that help maintain muscle mass by losing more lean muscle. To achieve this, they should engage in chest presses, leg crunches, and squats. The most important areas that men should concentrate on as they age include increasing metabolism, avoiding weight gains, and supporting muscle mass.
Loss of muscle mass
With age comes a loss of muscles, resulting in low levels of energy and weight gain as the body uses a lot of energy to maintain muscles than to burn fat. There may be an increase of up to 30% in an individual’s body fat content as they age. Exercises remain the only way they can ensure to get rid of this excess fat. A person’s sense of balance is also affected by the loss of lean muscle and muscle strength that accompanies aging. With such effects that aging presents, it necessitates a change in a person’s fitness routine; for instance, when you were young, it may have made sense to run for 30 minutes; however, with age, it might be more realistic to take walks, this will ensure that your fitness routine matches your age.
The importance of maintaining fitness for everyone.
There are countless reasons why both women and men should ensure they are fit at all ages. While it is hard for the elderly to engage in exercises, they should try as hard to ensure they have an exercise routine. This is because exercises have a range of advantages that include improving a person’s sleep patterns, improving coordination and moods, and reducing lower back pain. It is thus vital to exercise regularly.
In conclusion, aging can be a challenging process that can adversely affect your fitness levels. In addition to exercising, having high self-esteem will also help one cope with the effects of aging.