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BY CHERYL PATELLA, M.S., C.M.P.T., C.L.C.
As we age, the urgency to prioritize our health becomes undeniable. After 50, the body undergoes significant changes, including muscle loss, declining bone density, and a slower metabolism. Many think “it will never happen to me!” It will happen - it is part of aging. While these shifts are natural, they can be mitigated, even reversed, with the proper workouts. Training like an athlete at 50 isn’t just about staying in shape—it’s about saving your life.
Why the Urgency?
Once we hit our 50s, the consequences of neglecting our bodies become more apparent. The lifestyle we lived in our earlier years also reflects where our health is. Those of us who exercised and had a healthy diet up to this point have reduced risk factors for age related disease. In our 50's health risks like heart disease, osteoporosis, diabetes, and reduced mobility sharply increase. Yet, many people mistakenly believe it’s too late to regain strength and vitality. Unfortunately, many use this as an excuse to not take action saying, “I’m too old to work out.” The truth is, the body remains remarkably adaptable, even in later years. However, the window of opportunity for preserving health and independence narrows as time goes on. By training like an athlete now, you set the foundation for a healthier, longer life. This is a critical factor with longevity on the rise.
Muscle Loss and Sarcopenia
One of the most significant changes after 50 is muscle loss, a condition known as sarcopenia. By the time most people reach 60, they’ve lost up to 15% of their muscle mass. This decline not only weakens your body but puts you at greater risk for falls and injuries. There are 14 million falls a year in older people with deaths occurring in 30% of those falls. Balance declines with loss of muscle tissue. Training like an athlete combats this by focusing on strength training, which helps preserve and even build muscle mass. Even if you do fall or have an accident your chances of complete recovery are much higher than a de-conditioned person. The urgency here is clear—without intervention, muscle loss accelerates with each passing year.
Along with loss of strength and balance, muscle loss results in increased fat which adds inflammation increasing the risk for age related disease. A continued weight training program is a step in prevention to more than aesthetics.
Bone Health and Osteoporosis
Bones naturally become less dense as we age, leading to conditions like osteoporosis, which makes fractures and breaks more likely. Athletic training, especially weight-bearing exercises, has been shown to slow this process. Strength training not only improves muscle mass but also stimulates bone growth. A dexa scan, or bone density test, should be done every two years. Medical professionals take other factors into consideration before prescribing the test. Often it can be overlooked. Most insurance covers the test if you are at risk. Risk factors include aging, gender-women due to hormonal changes and men due to low testosterone, family history, sedentary lifestyle, smoking, excessive alcohol consumption, vitamin D and calcium deficiency, certain medication and eating disorder. It's a wide range and worth getting tested.
Heart Health and Cardiovascular Risk
Cardiovascular disease remains one of the leading causes of death for people over 50. The heart, like any muscle, benefits from regular training, and the high-intensity focus of athletic workouts can drastically improve cardiovascular health. Ignoring this can lead to serious, sometimes fatal, consequences, which is why every workout you do is, quite literally, saving your life.
Metabolism and Weight Management
As metabolism slows down in our 50s, maintaining a healthy weight becomes increasingly difficult. Excess body fat, especially around the abdomen, increases the risk of diabetes and heart disease. Athletic-style training ramps up metabolism through strength and interval training, helping you burn calories more efficiently. Without such intervention, the metabolic decline can lead to unhealthy weight gain and related complications, making it more critical than ever to train with purpose.
Mental Health and Cognitive Decline
There’s also a profound link between physical exercise and mental well-being. After 50, the risk of cognitive decline, dementia, and depression rises. Athletic training not only keeps the body strong but also sharpens the mind. Regular, intense exercise increases blood flow to the brain and stimulates growth factors that promote cognitive health. By taking action now, you can reduce your risk of cognitive decline and protect your mental sharpness for years to come.
The Clock is Ticking
The longer you wait, the harder it becomes to reverse the effects of aging on your body. Every year without a dedicated training routine means more muscle lost, more fat gained, and more stress on the heart and bones. The stakes get higher as we age, but the good news is that it's never too late to start. Even if you've been inactive, starting an athlete-inspired training regimen now can dramatically improve your physical and mental health.
Saving Your Life, One Workout at a Time
Training like an athlete at 50 isn't about trying to compete with younger generations; it’s about reclaiming your vitality and ensuring that you age with strength, grace, and independence. I am not suggesting you get up at 5:00am and run for 3 miles followed by 60 minutes of weightlifting. ACSM, the noted authority on health and fitness, requires 150 minutes a week for good health. That is 30 minutes, five days a week. Finding the right work out for you is critical. Challenging the cardiovascular system and building muscle tissue is the key. A healthy diet is the ying to the work out yang. Protein builds muscles, carbohydrates provide energy. A qualified professional can guide you to a customized plan. My clients enjoy a 30-minute workout, 2-3 sessions a week with me, in addition to the other activities we build into their schedule like walking, tennis, yoga, Pilates, swimming or dancing. Each component works together for a great training program.
Every workout you do helps build a body and mind that can withstand the challenges of aging. The benefits aren’t just short-term; they’re life-saving. You’re not only prolonging your life but also improving the quality of those extra years. Can you afford not to train? I don’t know about you, but I still have a lot of living to do!
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