We’re in peak physical shape around 25-30 years of age. Then the aging process sets in. But it doesn’t take a lot to slow it down.
Summary
- After turning fifty, people lose around ten per cent of their physical capacity per year.
- Physical inactivity can accelerate the aging process.
- Less than 40 per cent of Norwegians follow the recommendations from the World Health Organization (WHO).
This summary has been created by Sikt AI chat and has been quality-assured by the author of the article.
“Before turning fifty, it is crucial that we follow the guidelines for physical activity and eating as healthily as possible. After fifty and until we reach our seventies, we lose around 10 per cent of our physical capacity, i.e. muscle strength and fitness, every decade,” Therese Brovold explains.
Brovold is a physiotherapist working at the Department of Rehabilitation Science and Health Technology at OsloMet. She is particularly interested in why there is such a great variety in function and health in the elderly.
“Exercising in your thirties is like saving for retirement. We know that it is beneficial to build physical spare capacity whilst young, but it needs to be maintained throughout life. Otherwise, the account balance will quickly dwindle,” she says.
There is plenty to suggest that we can slow down age-related changes by remaining physically active– Therese Brovold
“Physical inactivity can accelerate the aging process,” says Brovold.
We cannot stay young forever, but there is plenty to indicate that physical activity and exercise can prevent or postpone illness.
“What we still don’t know is whether the changes we see in an aging population are due to primary (genes) or secondary (lifestyle) aging. But there is plenty to suggest that we can slow down age-related changes by remaining physically active and preventing illness for as long as possible,” she says.
Less than half follow the recommendations
“Research shows that good exercise habits are established during adolescence and early adulthood. So there is a lot to gain by starting early and maintaining a positive and active life for as long as possible,” Brovold says.
The latest recommendations from the WHO suggest 150 minutes of moderate to high-intensity physical activity each week.
“This equates to around 22 minutes per day,” she says.
Figures from 2016 show that fewer than 40 per cent of Norwegians of any age follow the WHO recommendations.
What would you recommend that someone in their thirties does?
“I would recommend to everyone that they prioritise being physically active every day. Many people claim they don’t have time to be physically active, but it doesn’t take a lot,” she says.
22 minutes of moderate activity each day is enough.
“It is important to remember that you don’t have to go to the gym to maintain good health, sticking to the national guidelines is enough. There are numerous activities that are beneficial to health and you can find an enjoyable activity that makes you happy. For example cycling through the forest or to and from work, skiing, skating, going for a walk, especially uphill,” Brovold says.
What’s important is to ensure that it is moderate to high intensity. Moderate intensity is when your breathing gets heavier and your heart beats faster.
“What we refer to as conversational pace. I would also recommend strength training for key muscle groups twice per week. Important strength exercises include squats, dead lifts, shoulder presses and bench presses,” she says.
You definitely have time to fit in 22 minutes each day
Many people probably think they don’t have the time to fit in 22 minutes of physical activity each day, but it doesn’t take a lot.
“You don’t have to go to the gym to maintain good health, you just need to be physically active for 22 minutes each day. The time spent on physical activity does not need to be continuous and all movement counts,” she says.
However, the intensity must be moderate or high. This includes the usual advice such as taking the stairs instead of the lift or getting off the bus a couple of stops early to get some fast walking in.
“Maybe you need some aids to motivate you? For example an exercise watch, an activity buddy, an exercise journal to write the time and date of the activity in, a reward for yourself if you manage to reach your targets or something similar?”
"Don’t run if you hate running"
If you are going to exercise, pick an activity you enjoy. Don’t choose to run if you hate running. It can also be a good idea to find someone to exercise with,” she adds.
Brovold recommends arranging strength training sessions with colleagues once a week if you have access to a strength training facility.
“You could also join a running group, like many people do today.”
