Myths about fitness for over 50s

If you’re over 50 and getting back into fitness or you’re completely new to it, it can be daunting, particularly due to the mass of information spread about what you should and shouldn’t be doing. Which is why I’m here to debunk some myths.

As a 53 year old mother of two, I consider myself to be in great physical shape. Arguably the best shape of my life! Your age doesn’t need to define your fitness. I specialize in over 50s health coaching to help women navigate through menopause and become the healthiest version of themselves possible. Here are some common myths I hear from my peers and why they aren’t true.

Myth #1: Once you become inflexible, you can’t reverse it

Inflexibility only means that your muscles are tight. Sure, you might not be able to do the splits because there are also genetic and physiological factors that influence your flexibility. But if your body is tight, from ageing or a sedentary lifestyle, yoga and other forms of exercise that incorporate stretching will help loosen you up.

Myth #2: You can’t lift heavy weights

You need to be careful lifting heavy weights if you’re new to the gym, no matter what your age is. But if you properly stretch, train and prepare yourself for heavier weights your age is not a limiting factor. If your interest does lie in weight lifting, it’s best to work with a personal trainer who will ensure your form is correct and will be your spotter during lifts.

Myth #3: Lifting weights will damage your joints

Another belief is that heavy weights are bad for your joints as you age, which is partially true. But you’d have to be lifting very heavy consistently for a number of years before this caused serious damage, like in the case of competitive bodybuilders.

In fact, lifting weights improves bone density by putting stress on bones, prompting them to increase in density and become stronger. This is particularly important as you age and your bones can become brittle and weaker. A study conducted on older adults found that resistance training increased bone density by up to eight percent in a trial lasting for 27 weeks.

Myth #4: Trying to get fit is impossible when you’re old

Some people believe that when you are old you gain fat easily, can’t gain muscle, can’t improve your flexibility and have no hope of getting fitter. This is just not accurate. There are some processes that occur in the body that make it easier to gain body fat, like a slowing metabolism.

Your metabolism slows approximately five percent every ten years after you turn 40, which is likely due to the loss of muscle mass, a condition known as sarcopenia. However, a five percent reduction is not the reason you may have gained 30 lbs, it’s only a small difference.

Anyone of any age can get fit, as long as you have the right guidance and adjustments can be made if necessary. Building muscle mass is a great way to combat the natural ageing process of sarcopenia, which in turn will keep your metabolism regulated because the more muscle mass you have the faster your metabolism is.

There are a lot of myths and misconceptions when it comes to fitness over 50. But to clarify: age is but a number. Being physically fit can occur at any age, in any situation, all it takes is a decision to try. Want to try health coaching for over 50s? Click here to book a free consultation.