Nowadays, we already know that getting old does not mean stopping moving or moving less. And according to experts, the secret to long-lasting fitness is to imagine the type of athlete you want to be 30 or 40 years from now and continue to train smart now to achieve your desired future.

According to them, human beings lose about 3 to 8% of their body weight per decade after age 30, and even more after age 60. Bone loss also begins to increase with age, putting people at risk for fractures. and even osteoporosis. They also decrease the ability of the heart and lungs to convert absorbed oxygen into energy.

The future starts today

Kate Baird, exercise specialist at the Hospital for Special Surgery in New York, says: “If you dream of retiring and hiking in the mountains of Hawaii, make sure you do it now in the first place.”

Baird says changing your daily habits early can slow those losses and set you up for decades of exercise to come, from daily routines like running with the grandkids and hauling errands to hobbies like playing tennis or running marathons. .

_{Woman practicing physical activity. (Photo: reproduction/shutterstock via Malacal)}

Find out how to get started, according to scientists and coaches

– Evaluate your physical condition to know your strengths and weaknesses

The best way to stay fit for tomorrow is to check your fitness today, says Grayson Wickham, a physical therapist in New York and founder of Movement Vault, a stretching and movement app.

Wickham says the four main areas to strengthen are cardiorespiratory fitness, strength, mobility and stability, which are skills that tend to decline with age.

For a professional fitness test, seek out a certified physical therapist or personal trainer who will create a personalized workout plan with you. Or check your fitness at home using virtual tools.

Assessing a person’s fitness can shed light on weaknesses or areas that need strengthening, Wickham says, helping to prevent injuries.

– Change your workouts regularly

As you age, you should aim to get at least 150 minutes of aerobic exercise per week and at least two weight training sessions, which together can improve your quality of life and even your longevity.

But workouts should vary from day to day or week to week, according to Sarah Witkowski, an exercise physiologist and associate professor at Smith College.

Even small changes can already be beneficial, she points out. If you like to walk, once or twice a week choose a steeper path, or walk as fast as possible, to vary the stimuli.

– Don’t just think about a toned stomach and biceps

If you use strength training strategically, it really can be a fountain of youth. Amanda Thebe, a Canadian trainer who specializes in training with people over 40, says that when we’re young, our goals tend to be more aesthetic. However, working only individual muscle groups, such as the abs or the biceps, usually ignores the muscles that we can’t see but that help us stay healthy and strong every day.

Thebe says: “There’s nothing wrong with doing biceps and deltoids if you want a ripped summer body, but balance these exercises with compound movements – exercises that work multiple joints and muscles at once”.

Ultimately, to maximize benefits, you need a consistent program, says Fitness physiotherapist [P]rehab, Lauren Lynass. She suggests always gradually increasing the weights you lift or the number of reps you do, so you always have a new stimulus in your muscles.

Featured photo: Man doing physical activity. Reproduction/Freepik