Fitness is increasingly important for folks over 50. Many baby boomers work past retirement age, due to longer life expectancies, smaller nest eggs or simply a desire to remain productive. They will also most likely become grandparents later in life, since their children are waiting longer to marry and have kids. The combined desires of this mature generation to keep pace at work, be active with the grandkids and lead dynamic and vibrant lives well into their golden years means they need to be extra health-conscious.
“Fitness is also important from a business perspective,” says Edina Chamber of Commerce president Lori Syverson. “Employers need to foster fitness to help an aging workforce remain healthy and productive. Fitness is essential for personal well-being, as well as business profitability.”
What Happens
According to Dr. Corey Wulf, orthopedic surgeon at Twin Cities Orthopedics in Edina, common conditions that affect this age group include degenerative physical changes, arthritis or wear on cartilage that can cause joint pain: Tendinopathy and meniscus tears that limit mobility can also occur with activities like jogging or racquetball.
“Those with no previous injuries are free to engage in higher-impact activities,” says Wulf. “But, ‘no pain, no gain’ is only OK when talking about muscles, not joints. Attempting to work through joint pain can make an injury worse.” Wulf recommends that those with previous injuries or joint pain minimize impact training and follow up with a doctor if soreness persists.
Suzy Boerboom, CEO and co-founder of Welcyon in Edina, notes that muscle strength decreases as people age. “Unless you strength-train,” says Boerboom, “you can lose 70 percent of muscle strength by age 70. This translates into leg weakness, risk of falls and less ability to perform enjoyable activities like hiking.”
According to Leah Murtagh, fitness director at Southdale YMCA, a shift in focus comes with exercise in middle age. “It’s no longer about killing yourself with intensity,” Murtagh says. “Fitness after 50 becomes about long-term independence and chronic disease resistance.”
Marsha Buchok, coordinator of adult programs for Edina Community Education, notes that social circles can shrink when kids leave the nest. No more ballgames or ballet recitals makes taking an exercise class a way to make new friends and maintain a sense of community. The social piece of participating in community education and health club classes helps sustain emotional and spiritual well-being as well as overall physical health.
What To Do
It’s best to start small. Wulf suggests carving out 15 minutes a day to participate in an activity that is enjoyable. You’ll get excited when you see the benefits and be inclined to do more. It’s best to work with a professional if you’re exercising for the first time. “It’s important to properly learn about strength, endurance and cardio training,” Wulf says. “For those used to exercise, try mixing in swimming, biking or running for variety.”
The Southdale YMCA offers a variety of fitness programming geared toward active older adults. The strength and range of motion class focuses on movements from everyday life. It includes lots of getting up and down, reaching and balancing. For something a bit more high-energy, try a cardio circuit class, cycling, water aerobics or Zumba.
Welcyon specializes in fitness after 50 by offering air-powered resistance training customized to your fitness condition. The emphasis is on improving strength through incremental goal-setting.
Develop balance, strength and flexibility with a yoga class at Southdale YMCA or through Edina Community Education. Yoga is known to help relieve stress, reduce blood pressure and manage depression. In addition to yoga, Community Education also offers aerobics, strength training and a variety of dance lessons. “Exercise doesn’t have to be expensive,” says Buchok. “It can be social and it can be fun.”
Overcoming Inertia
Start small and pace yourself. “Those who haven’t exercised routinely can get excited and overdo without a basic foundation,” says Wulf. “Injuries can happen if your mechanics are poor.”
That said, many people underestimate the value of exercise. Don’t skip exercise because you fear spandex or loud music. Find a class or activity that seems appealing. Enlist friends as accountability partners; this can improve your odds of sticking with it.
Get up and move. Join in and see how much better you’ll feel. “Inactivity is as bad as smoking or having diabetes,” Boerboom says. “Exercise can lower cholesterol and blood pressure. It can decrease pain and increase energy. It can change your life. And it’s never too late to start.”
Resources
Twin Cities Orthopedics
4010 W. 65th St.
952.456.7000
Welcyon
4420 Valley View Road Ste. 302
Edina, MN 55424 952.929.0279
Southdale YMCA
7355 York Ave. S.
952.835.2567
Edina Community Education
5701 Normandale Road
952.848.3950
Edina Chamber of Commerce
3300 Edinborough Way Ste. 150
952.806.9060
