Do your exercise needs change as you age?

The prospect of signing up to the gym, starting a new exercise regime, or returning to regular exercise once we reach a certain age can feel intimidating. The idea that exercise might be uncomfortable, hard, make us look silly or feel hot and sweaty is enough for many to think ‘I’ll start tomorrow’.

As we age, it’s vitally important we continue to move our bodies. However, data from the government’s Better Health Channel shows that only one in 10 Australians over 50 exercises enough to gain any cardiovascular benefits.

“As we age, a few things can go wrong,” explains 48-year-old Josh Ciechanowski, a personal trainer with Virgin Active. “Our metabolism declines and our hormone levels drop, which leads to a loss of muscle mass and power. Without muscle power, we can’t react quickly when we lose our balance, which can lead to an increase in falls and loss of function.”

Combine this with the loss of bone density, which can result in bone fractures and breaks, reduced flexibility and mobility, increased body fat levels and blood pressure, loss of autonomy, and an increase in mood disorders such as anxiety and depression.

The good news, however, is that it’s never too late to start exercising. While the best time to start incorporating exercise into your daily routine is when you’re young, the second-best time is now.

“Exercising is one of the most beneficial things we can do for our health – at any age,” Josh says. 

When we move, it’s a signal to the body to use nutrients more effectively. Exercise balances blood sugar, which can stave off diseases like diabetes. It builds bone density and muscle tissue, and promotes blood circulation around the body. Regular exercise has been shown to reduce the risk of Alzheimer’s and dementia, along with cardiovascular disease, obesity and arthritis.

“These risks all go up when we don’t exercise,” Josh explains, “and, conversely, they all go down when we do.”

It’s easy to talk about doing more exercise, but much harder to actually make it a habit.

Before you start, if you’re over 40, obese, suffering from a chronic illness, or have been sedentary for a long period of time, it’s important you chat to a medical professional first.

Then, start slow, with safe, easy, low-impact and comfortable forms of exercise, like walking, swimming and cycling.

“You’re much more likely to stick to a routine if it’s fun, so choose activities that you enjoy or find interesting,” Josh suggests, adding that exercising with a friend can be great for motivation. 

“Not only is the exercise going to improve your physical health, there’s going to be mental and emotional benefits associated with socialising with friends.”

The same applies for people who are returning to exercise after an extended break. While you may have been able to lift 80 kilos or run steadily on the treadmill, you need to slowly build up your strength, fitness and flexibility to reduce the risk of injury.

“If something isn’t at least a little bit hard, it won’t trigger any need in the body to improve,” Josh says. “If you don’t push your body out of its comfort zone, there’ll be no physiological reason to trigger any type of adaptive response.”

This means that if you want to get fitter, you’ve got to exercise until you’re out of breath. If you want to get stronger, you’ve got to lift something heavy and make yourself feel weak.

“After a while, you start to associate this discomfort with positive change and progress, and your brain will rewire itself,” Josh says. “Seek discomfort, and challenge yourself to beat your last performance.”

Fitness trackers are a great way to quantify how hard you’re working. Plus, tracked workouts provide a benchmark to ensure you’re constantly progressing. AIA Vitality members can enjoy discounts on devices from program partners Garmin and Fitbit.

Josh encourages you to seek support. Pop into your local gym and chat to a trainer, and consider signing up to a few PT sessions to help you get started in a safe and sustainable way.

If you’re an AIA Vitality member, a session with a trainer at our partner gyms can also earn you AIA Vitality Points. You can undergo an AIA Vitality Fitness Assessment twice per year, netting you up to 3,000 Points.

Josh also suggests embracing a new way of thinking. “Challenge that thought that the older you get, the less you need to do. If you want to feel fit and strong like you did when you were younger, move and do the things you did when you were younger to be fit and strong. It’s that simple.”

AIA Vitality members can enjoy discounted memberships of 50 per cent with our partner gyms – including Virgin Active, Fitness First and Anytime Fitness. AIA Vitality comes with all AIA Health policies, because your insurance should help you live a healthier life, every day.

Article 1: 5 tips to help you exercise when you lack motivation
Article 2: Laura Henshaw: how to create a fitness plan you’ll stick to (and enjoy!)
Article 3: Chris Judd: how to look after your joints

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances