I have been exercising consistently for over 35 years.  I was always involved in sports when I was younger and even majored in exercise science in college because I loved exercise.  I have always loved exercise, but I realize not everyone does.   However, I also believe that there are so many ways to move your body that most people can find some type of movement that they at least enjoy a little bit. 

We do not embrace aging well in this country.  That is apparent by everything we are being sold to make us look younger and more youthful. We are told by society, and we tell ourselves that we are too old.   Too old to try something new, to start something new or to learn something new.  This is just not true. There is actually research to show that our mindset about aging actually impacts how we age. Though our interests might be different than from our younger years, it is never too late to try something new or push yourself out of your comfort zone.   

As I have entered my 40’s my body is changing and to be honest, I am okay with that.  Our skewed view of aging in this country doesn’t want us to embrace these changes.  But just because it is changing does not mean I have to stop working out hard or trying to challenge myself.   I am actually stronger than I was in my 20’s and probably leaner than I was in my 30’s.  My 30’s were consumed with babies; giving birth, breastfeeding and constant care giving.   Now that I am in my 40’s and my kids are a bit older, I do have a bit more time to focus on myself.  And though I still workout hard, I am smarter about the way I work out.    Below are the reasons that I can still workout at higher intensities even as I age.

1. Consistency.   Consistency beats perfection every time. I am very consistent with my workouts. Even if I am short on time, I will get a quick workout in.   Something is always better than nothing.  I still workout most days of the week. This often includes 2 CrossFit classes, group fitness classes (either that I am teaching or taking), possibly a yoga class or bike ride or a run. If I am not attending a class, I will do a workout in my basement or at minimum, go on a walk. Exercise is a priority for me and I build it into my day. My personality craves movement and I find a way to fit it in AND all movement counts. So even if you do not want to exercise for as many hours or days that I do, how can you fit in a minimum of 15 minutes of exercise into your day?
2. Intensity over duration.  I work out less overall than I did in my 20’s, but I work out harder.  Like mostly everyone, I am busy.  Busy with jobs and kids and living my life.  Even though I love to workout, this does not mean I want to work out all day or spend hours in the gym.  I want to get my workout done and move on with my life.  My workouts never last more than an hour (unless training for a specific endurance event). I want to work out harder so I can workout for less time.  There is evidence and research to support this theory.   I know many people do not like to get uncomfortable when working out but that is how you will elicit the most change both physically and mentally.  You must get comfortable with the uncomfortable.  This does not mean you have to do high intensity exercise all the time but to see changes, you do have to challenge yourself.   The tradeoff is that you do not have to do it for a long time.   Remember, high intensity does not necessarily mean high impact.  You can challenge yourself in so many various ways.  It might mean lifting heavier, or adding in some faster walking or jogging intervals.  Whatever it is, figure out how to get a little uncomfortable in your exercise routine. 
3. Prioritize recovery.  This is hard for me as I like working out hard but as I have gotten older, I have to prioritize this or I will not be able to continue at this intensity level.  This is a huge focus for me this year.  My recovery includes the following, not everyday obviously but all different types of techniques:

• Sleep (I have a lot of sleep issues but still try to prioritize 7-8 hours a night.)
• Foam rolling/mobility work
• Massage 
• Hot baths
• Hot tub
• Yoga/stretching
• Contrast therapy (sauna/hot tub/bath then cold pool or shower) 
• Hydration 
• Good nutrition  (tons of veggies, lean protein, quality carbs)
• Walking 
• Stress reduction through creative pursuits (reading, painting, puzzling) 

4. Listening to my body. I know my body better than ever before.  Many of my clients and likely myself are or will be entering perimenopause soon which for many people can be very disruptive.  I am paying attention to my mood swings, my headaches and other physical symptoms and figuring out what would be the best thing for me during that time.  If my joints are achy, then I back off on the high impact exercises for a few days.  If my headaches are constant, I double my magnesium and water intake and reduce my alcohol intake.  If I am short tempered, I add walks and yoga.  If my hunger and cravings are high, I add in more quality carbohydrates.   For me, many of my symptoms are temporary or only last a few days.  I acknowledge that, embrace that and figure out what I need to get through that short time period. 

I want to be able to exercise for the rest of my life.  Each decade might bring a few new challenges or changes that need to be made but I will never be too old to exercise or move my body in some way.   Don’t let age be your excuse.  You are not too old.  Find a type of movement you enjoy, do it consistently and don’t be afraid to challenge yourself.