Like it or not, but aging is something no one can escape, not even athletes. As you get older, you’ll find that working out and staying active can get tougher than what you’re used to. Research has shown that as we pass 35, our body starts to produce fewer hormones that are beneficial for the body when working out. Without those hormones, it’s harder to build muscle and stay lean, which is why an athlete’s performance drops as you age. But there’s no reason to worry,  you can still stave off the effects of aging and live an active lifestyle with the help of a health and wellness coach and the following tips for aging athletes.

1. Accept The Fact That You’re Aging

Whether you’re an athlete or not, the process of aging is pretty much the same for all of us. Even if you have the healthiest lifestyle, your body will still undergo some of the usual changes that all seniors go through. This includes disease states and compromises in performance. There’s really no escape from it, but you can somehow mitigate and delay those changes by staying active and living healthy. By accepting the inevitable, you’ll have an easier time adapting and adjusting to the changes in your body.

2. It’s Time to Turn it Up

In any given sport or workout routine, there are three elements that come into play and can be manipulated in your fitness regimen: frequency, duration, and intensity. Aging people tend to trade in intensity for duration. However, as athletes, you actually need to do the opposite if you want to perform at a high level. Basically, you need to turn it up and push your body instead of dialing it down. Avoid the long, slow distances and incorporate exercises with an emphasis on muscular endurance, anaerobic endurance, and power.

When you turn up the intensity over a short duration of your workout two to three times a week, you’re actually helping yourself build more muscle. This routine helps stimulate certain hormones, which help maintain your muscle mass.

3. Don’t Neglect Lifting Weights

Whenever you lift weights, you put your muscles and bones under stress, which actually helps promote bone and muscle health. The same goes for body-weight resisted exercises. This is essential if you want to somehow negate the continued decrease of your bone density as you age. Also, weight training can maintain muscle tone, strength, and maintain fast-twitch muscle fibers.

4. Remember to Recover

Following a strict exercise routine is great, but you need to remember to have ample amounts of rest and recovery. Sleep is directly linked to an athlete’s ability to recoup their lost energy and for muscle recovery to initiate after doing strenuous activities, making sleep just as important as ever. Nutrition, on the other hand, is also integral in your recovery and performance. You need to have a steady supply of and macronutrients like carbohydrates and proteins. Micronutrients like vitamins and minerals are also essential as they facilitate energy production and transportation of oxygen, among others.

Conclusion

Staying healthy doesn’t end when we reach a certain age. Even athletes who no longer compete or rarely do would benefit from maintaining their fitness. All in all, it is an unavoidable fact that the aging process causes a gradual decline in an athlete’s performance, but that shouldn’t stop you from achieving a healthy body.

If you’re looking for a holistic health coach and skilled massage therapist, then Meg Parker is exactly what you need. Through her training and health programs, Meg empowers mid-age athletes to successfully transition into seniorhood all while living active lifestyles. Get in touch today to learn more about Hello Meg Parker’s personalized plans!