How fast we age and how successful we are at maintaining senior health has a lot to do with what we believe about aging. Some senior friends I know are victims of their own false beliefs about aging.They give up. They don’t try new things.
Bolstered by a youth-oriented culture, some have adopted a negative mindset that becomes self-fulfilling. I’d go as far to guess that false beliefs about aging shorten our lifespan and certainly our healthspan.
There are two types of seniors in the War on Aging. Some seniors spend a great deal of time complaining about how old they’re getting. I call these people the “ain’t-it-awful” crowd, because they hone their BMW skills: bitching, whining, and moaning.
Note: I include in this camp a more insidious type of complainer. These are the jokers who love to laugh about senior conditions and moments but who can’t be bothered to get off their butts and do anything to fight against aging. They may be funny, I love that, but in the end, it’s not so funny.
Other seniors choose to focus their thoughts, time, and energy actively engaged in the battle against deterioration. They too laugh but they get into action. Even if all they can do is moderate movement, they do it daily. They forego the drinks in favor of wholesome food and veggies.
What Do You Believe About Your Own Aging?
What do these seniors have in common? They all have preconceived notions about aging. They have set beliefs about how they can/can’t manage their health. They have expectations. One group has a negative mindset, the other a positive perspective. Guess which seniors live the longest and have the healthiest outcomes?
Yet even smart seniors get caught up with false beliefs in the War on Aging. Life throws some horrible curves that seem to accelerate with age, and that sure can make it harder to “keep on keeping on.” (Think losing partners, friends, finances, health, and your iPhone!)
The Link Between False Beliefs and Inaction
Understanding what we believe about aging is critical: it determines the actions we take. For example, no one can get fit if they don’t believe there is a payoff, that they really will see good results. Here are the two most common false beliefs I hear from senior friends:
- I don’t have the strength, I’m too tired, or weak or afraid that I’ll injure or re-injure myself.
- It’s not worth the effort, I’m never going to get my figure back or be fit, and what’s the point―I’m old!
It’s a proven fact that strength training gives you more energy. It also makes all your other daily activities easier. Here’s a quick experiment: If you really feel tired, commit an activity for five to ten minutes. Then re-evaluate your energy levels. You may surprise yourself.
Strength Training at 70? 80? 90? Yes!
If you think you’re too old or out of shape to lift weights, rest assured, people have successfully begun strength training in their 70s, 80s, and even 90s, and you can too! Start now, and you just might find yourself celebrating a 100th birthday. You want to be fit enough to be able to blow out those candles and enjoy those added years!
If you are not active, you need to start slowly and follow basic safety rules. There is no such thing as being too old, too feeble, or out of shape to benefit from strength training. As with any successful plan, identify where you want to be (your goals) and where you are now (your personal fitness level.) I recommend that you periodically identify your fitness level as you make progress.
Senior Fitness Levels
- Level 1: Any age and currently having an existing injury: get an individualized program adjusted for your limitation or condition. A trainer can help you find what you can do, and explain how to train during healing.
- Level 2: Over 65 and currently inactive: begin a body-weight exercise program two days per week.
- Level 3: Under 65 and having a low level of activity: begin an intermediate exercise program three days a week.
- Level 4: Under 65 and exercising moderately more than one day per week: begin an intermediate exercise program three days a week and cross-train one day per week.
- Level 5: Over 65 and exercising moderately more than one day per week: begin an intermediate exercise program two days a week and cross-train one day per week.
- Level 6: Under 65 and exercising vigorously more than two days per week: begin an advanced exercise program three days a week and cross-train two days per week.
- Level 7: Over 65 and exercising vigorously more than two days per week: begin an advanced exercise program two days a week and cross-train one day per week.
Assess and Progress
These fitness levels are designed to help you to find a reasonable exercise routine for your age and existing activity situation. While we’ve included age in our recommendations, this is merely an equitable demarcation line. That is to say, it separates youthful seniors from super seniors.
You do not automatically become old on your 65th birthday. Levels 2-7 do not include existing physical problems or deterioration, including lifelong disease, or tobacco or alcohol addictions. In other words, your mileage will vary. After testing the waters, you may find that you need to move up or down the ladder.
Make the most of your body and mind. Identify your false beliefs in the war on aging. Think about how much better you will feel, think, act, behave, and yes, even look, once you make a firm commitment to a healthier lifestyle.
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