Men, Strength and Staying Capable for Life: Ageing With Resilience
There is a particular trap that men can fall into as they get older.
You spend decades being reasonably strong without having to think too much about it. You carry things, lift things, do the gardening, move furniture, play sport, work physical jobs and generally expect your body to do what you ask of it.
Then somewhere in your 40s, 50s or 60s, things can begin to feel a little different.
Perhaps the back complains more often. Getting up from the floor isn’t quite as effortless. You notice you’ve lost some strength in your arms or legs. The activity you used to do without thinking leaves you aching for two days afterwards.
And sometimes the response is simply: I’m getting old.
But once again, ageing and inevitable physical decline are not quite the same thing
Men do experience physiological changes with age. Muscle mass and strength can gradually decline, particularly when we become less active. Testosterone levels also tend to fall gradually as men get older, although this is very different from the relatively rapid hormonal changes women experience around menopause. The NHS points out that the commonly used phrase “male menopause” is misleading because testosterone generally declines slowly rather than suddenly.
The important thing is that none of this means men should simply accept becoming weaker.
In fact, strength training becomes increasingly valuable as the decades pass
Regular resistance exercise helps maintain muscle strength, bone density and balance, all of which contribute to staying physically independent as we age. Current NHS guidance recommends muscle strengthening activities on at least two days each week, alongside regular aerobic activity.
And strength training doesn’t necessarily mean joining a gym and attempting to lift enormous weights.
It might mean kettlebells or dumbbells. It could mean resistance bands, bodyweight exercises, carrying loads, climbing stairs or even heavy gardening. What matters is giving your muscles a reason to remain strong.
There is another area we don’t talk about quite as much with men: bone health.
Osteoporosis
Osteoporosis is often thought of as a women’s condition because women are at greater risk, particularly following menopause. But men can develop osteoporosis too, and low testosterone is one of several factors associated with increased risk. Weight bearing and resistance exercise can help support bone strength as we age.
Perhaps the bigger conversation, though, is about what strength actually means.
At 25, strength might be about how much you can bench press.
At 65, it might mean carrying your suitcase, getting up from the floor, walking confidently over uneven ground, lifting your grandchildren, doing the garden or spending an active day out without wondering whether your back will cope.
Those abilities are worth training for
If you haven’t exercised for years, you haven’t missed your chance. You don’t need to return to whatever you could do at 30 either. Start with the body you have today and gradually build from there.
At Astral Fitness, I see strength as something much bigger than muscles.
It is confidence in your own body. It is knowing you can lift, carry, climb, balance and move when you need to. It is maintaining as much independence as possible for as long as possible.
Getting older is unavoidable
Getting older without ever challenging your body to stay capable is a different matter entirely.
And it is never too late to start changing that.
I offer Personal Training tailored to exactly where you are now, and if you feel there is a bigger issue at play that needs resolution before you embark on a regular exercise regime, then why not book in for a massage instead? Head over to www.astralfitness.co.uk to book a massage, or email me [email protected] to enquire about Personal Training.
Thank you for reading this weeks blog, Men, Strength and Staying Capable for Life.
Thanks for reading,
Chloe