Longevity in Movement
July 2020
Stay active to live longer — it really is that simple. Unfortunately, we learn through life that as you age you develop immobilities, injuries, and dysfunctions that become the norm. And to a degree yes, there are inevitable changes in the body. Yet too often we are taught to believe that a decrease (or even complete halt) in being physically active and development of chronic pain is expected. In Canada in 2018, 64.3% of people aged 18–34 reported being physically active for at least 150min (2.5hrs) per week. This number was just 37.3% for those aged 65 and older. It’s typical think that by 45 it’s normal to no longer play the sports you love, that by 60 you will have some form of chronic pain and mobility issues, and that by 80 you may require the assistance of someone else for completion of daily tasks. Other commitments, people, and work become common excuses for the decline in activity. Further, our society has developed to allow and almost encourage us to be lazy. We have robot-like vacuums, food delivered right to our door, and do most (if not all) of our work sitting in front of a computer. I truly believe that if we all did housework, yard work and walked more that as a society our health would improve. But I know that’s not a reality for many, and so physical activity needs to be included as part of your routine.
I’m not ignoring that circumstances can change — accidents, trauma, diseases and similar misfortunes of course may cross your path — but if you’re an active individual before such events, you will be better off after than someone who is not. And hopefully you do not run into any of these misfortunes and the fact that you’re active and moving simply helps to keep you doing the things you love for as long as possible. So let’s flip that stereotype — please! Realize that taking care of your health actually enables you to be strong enough to fulfil those commitments with and for the people you love. Start now. Regardless of your situation, just move. I can guarantee that if you stay physically active as you age you will be healthier, happier, and more mobile than if you don’t.
The sayings ‘movement is medicine’ and ‘if you don’t use it, you lose it’ are overstated for a reason. Putting some strain (even small amounts such as regular walks) on your body forces it to adapt and grow stronger. Cells need to be challenged for bone and muscle regeneration. Resistance training specifically has been proven to assist in a decreased development of osteoporosis (bone loss/slowed rate of synthesis), especially observed in women. Cardio training is good for your heart and lung health, even just walking at an increased pace. Those who stay active as they age have improved cardiovascular health, issue quality, independence and even mental health. Research has shown that older adults with physical health conditions suffer more from depression than those without. It’s all connected. Yes, there are natural changes as we age and our joints have less fluid and body looses muscle mass, but activity can help to delay the onset and severity of such changes. If you want to be able to lift your grandkid up to play when you’re 80, you better make sure you take care of your rotator cuff problem at age 35 so that it doesn’t become a shoulder you can’t even hold a grocery bag with by the time you’re 50.
It’s okay to feel like it’s tiring and hard work sometimes — in fact it should. Learning the difference between pain due to normal muscle fatigue and effort and pain from an actual structural damage can be beneficial to ensure you stay safe and healthy while active. If you’re trying to think of the ‘best exercise’, a combination of strength training, cardio work, and mobility is my typical recommendation for longevity. Add variety to your exercises and practice. Changing up your skills keeps your body (and mind) guessing and requires mechanics and tissues to adapt to the different movements. Strength training, a long walk, rock climbing, soccer and yoga each have their own benefits. But the truth is that whatever activity you’re going to be able to commit to, typically something you love, is what you should do. Think about what you want to be able to do at 80 or 90 years old, and work backwards. You should be able to do at least that, everyday.