How I work out differently in my 50’s
In college in the 1990’s, I discovered two sports I loved - ultimate frisbee and rock climbing. Thirty-plus years later, I am still doing both. I’ve had my share of setbacks, but at the moment… I am still doing both. This is so extraordinary, that I feel the need to say it again! 30+ years later, I am still rock climbing and still playing ultimate frisbee. I have to remind myself every day what a gift that is.
However. My body has changed. My approach to working out has had to change as well. Here are a few things I do differently in my 50’s so that I can keep doing what I love:
1.) Give myself MORE RECOVERY: Recovery is the time of rest in between bouts of physical activity. It allows your body to repair itself from the stress placed on it during a workout. I simply need more of it now. I try to limit my high intensity (HIIT) workouts (including ultimate frisbee) to two times a week (three times max, but honestly, I should stick to two), and make sure I have rest days – or active recovery in the form of gentle workouts in between.
As part of my focus on recovery, I also prioritize SLEEP. Sleep isn’t always in our control, but if you focus on the aspects of sleep that you can control (get off your phone, put the work away, turn off the tv, and put yourself to bed at least 7-8 hours before you have to wake up), you’ll set yourself up for success. If a baby or kid or hot flash wakes you up during that time, that is out of your control, but work on everything that is in your control.
2.) STRENGTH TRAINING is a non-negotiable. With age, our muscle and bone mass, metabolism, and strength naturally decrease, unless we make a conscious effort to mitigate the changes. As someone who runs (at least to chase a frisbee), strength training is ESSENTIAL for injury prevention. I aim for doing some kind of strength workout 2-3 days a week. But something is better than nothing. If you’re short on time, pick a few exercises that work the major muscle groups. Squats and planks are a great place to start. (30 seconds of each.. 3 sets. 3x a week.)
3.) I have more FUN.
It sounds cheesy, but in my middle age, I’ve achieved a new appreciation for what my body can do. There will be a day when I can’t do this. That day is not today. Every day I go out and play frisbee or climb, I feel lucky to be able to move, run, and play. I try to focus on FUN at least 7 days a week. =)
4.). IDGAF: Related to that…. In my 50’s, I just care less about what I look like, how much faster or slower I am or how hard I climb compared to other people (or compared to my younger self). I don’t work out to change how I look. Not saying that I don’t have insecurities about my body and my age and what I look like. I most certainly DO. BUT. I don’t move my body with that kind of a goal in mind. I move my body to feel good and feel strong and feel joy.
