Secrets of working out as you age

How do you stay active in middle age? Here are 3 role models who can each teach us some exercise wisdom.

As we get older, our bodies may be not as flexible and strong as before. We may not bounce back from working out and sports as easily as before. As well, our time can get filled with work, friends and family responsibilities, making it harder to fit in exercise and sports. So should we resign ourselves to an after dinner walk around the block once a week?

No! You might be approaching AARP membership, but you can still work out at a high level and play the sports you love. I've interviewed 3 people who are in middle age, and are still athletes, to see what secrets they can share with us.

What is your schedule for playing sports each week?
Hockey, 1 day per week, for 2 ½ hours

How has that changed since you were in, say, your 20's?
I'm not quite as active as I used to be.
 

Why do you still play sports with intensity?
I've played hockey since I was 4 years old and have always enjoyed the game passionately. The experience of stickhandling and making a move past a player, making a terrific pass, scoring on a great shot. And the enjoyment of playing with a team of players.

How have you dealt with the challenges of aging?
This has been the most difficult area for me. While my passion and love for playing hockey and other sports has not changed since I was a child, the physical ability to do what I could once do has changed dramatically. The strength, stamina and endurance is no longer there. Instead I find myself having to pick my moments which match my physical ability – then I can make the play.

What keeps me in the game, regardless, is the unwavering passion and enjoyment I have still playing the game and fully enjoying the briefest of moments when I have made the play.

Take home points:  Do something you enjoy, and focus on what you can do.
 

What is your workout schedule each week?
I work out about 12-15 hours per week. I take one day off. Two days per week I swim for an hour, and the other days I strength train and run. On the weekends, I swim and bike or strength train and run for a longer workout. I train for running and ultramarathon races, or triathlons. The intensity is moderate to high.

How has that changed since you were in, say, your 20's?
I work out more now than I ever did. I was doing some aerobics at a gym or in my house in my 20s. I was in graduate school then and didn't have the time or interest I do now.

Why do you exercise at such a high level?
I never played sports or exercised growing up. In college, I started exercising to manage my weight. In my 30's, a friend got me interested in running, and we would run together. We started with a 5k and then eventually ran a marathon. It made me feel accomplished and happier because I was moving my body and setting goals each day that I checked off and felt good about. It also became something I did with my friends. We would swim, bike and run together. We'd sign up and compete in races together.

In addition, as a therapist, I sit a lot of the day. I like to offset that by moving as much as I can. I believe that body and mind are intimately connected, so taking care of my body helps keep me happier.

How have you dealt with the challenges of aging?
I make working out a priority. I start the day with my workout and almost nothing gets in the way of that. Since it's an integral part of my mental health, I put it first. I work hard to recover; eat healthy; stretch; and proactively address aches and pains with chiropractic care and acupuncture. I'm probably an adrenaline junkie because a leisurely walk around the block is never a temptation. That's called a cool down :)

Take home points:  Make playing your sport or exercising a priority, and take care of your body.
 

What is your exercise schedule each week?
I typically exercise at the gym five or six days per week. I concentrate on cardiovascular exercise, with almost no weight training (though I know I should do more with the weights). A typical workout would be 50 minutes on the elliptical machine at high intensity (high level incline / resistance), with alternating periods (one or two minutes) of very high intensity interspersed throughout the workout. Additionally, throughout the day, I try to take the stairs, not stay seated too long, or engage in other physical activities. I will often golf on the weekends, but I try never to take a cart - I walk, and carry my golf bag.

How has that changed since you were in, say, your 20's?
My activity level has not really changed since my 20s, but I have had to change some things. I used to run, but I've had a knee surgery and other knee issues, so I don't run now. I also used to go on long distance bicycle tours, but family obligations make that difficult now. Overall, I would say I workout as much now as I ever have, though.

Why do you still exercise with intensity?
I exercise to control weight, primarily. I lost 60 pounds during my senior year at college, which was possible only by adding exercise (I had tried dieting without exercise, with no positive or lasting results), and workout now to keep the weight off. Also, I exercise to feel good - if I go for a prolonged period without exercise, I begin to feel irritable and physically sluggish. I feel better when I exercise. I also know that exercise keeps me healthier than I would otherwise be.

How have you dealt with the challenges of aging?
I make exercise a priority. There are some days when I can't get to the gym, but generally speaking I can find an hour and a half to get the workout in and shower. I don't see myself lowering the intensity or shortening the workout as I age (unless I become physically unable). Instead I would look for alternatives to keep me challenged.

Take home points:  Be flexible in what you do, seeking alternatives if needed. Enjoy the physical and mental health benefits.

These three athletes are inspiring to me, and I appreciate their sharing their exercise wisdom. Readers, what are your secrets to continue to exercise and play sports as you age?

Dr. Sarah Whitman practices sports psychiatry in Philadelphia. She is a guest contributor on Sports Doc.

Read more Sports Doc for Sports Medicine and Fitness.