Q&A on exercise Here are some of the common questions I’m often asked regarding exercise after age 50:

Q: Will lifting weights make me big and bulky?

 A: No! Strength training is absolutely essential to healthy living as we get older. We’re not talking about bodybuilding. Trust us: It takes a TON of concentrated effort over a long period of time for healthy young men to get “big and bulky.” It won’t happen to you with two or three resistance training sessions each week. But you will be preserving muscle, which is necessary for all movements, including everyday tasks like bringing in the groceries and picking up babies. You’ll also improve your balance, making you less likely to fall, and your bone strength, making you less likely to break something.

Q: Isn’t walking enough exercise for older people?

A: No, it’s not. Sorry – not sorry, as the kids say. Walking is a great start, so if you’re already doing it, then keep it up! And if you’re not, then by all means start. But you also need cardiovascular exercise that’s more vigorous — strength and power training, mobility and agility work. When you’re over 50, you need to be “a jack of all trades” with your fitness in order to stay functional.

Q: What’s the best kind of exercise for me?

A: The kind that’s fun! The kind you will do regularly. The kind that helps you look, move, and feel better. That can be just about anything, so try different things to find out what you like best!

Q: Don’t you have to be in good condition to start exercising or going to a gym?

A: Absolutely not. Everyone is welcome. In fact, it’s out-of-shape people who need it and benefit the most.

Q: Won’t I have to spend hours and hours in the gym every day?

A: A good gym is not here to sell you endless time inside their four walls. They’re here to help you have the strength, stamina, and agility to live your best life for as long as possible. So, no, you don’t have to spend a great deal of time exercising. You can find sessions designed for adults 50+ that take as little as 35 minutes. And don’t forget, while owners and trainers hope you’ll work out with them at least a few times a week, you can get plenty of exercise without joining a gym or studio.

Q: Will I hurt myself?

A: You are more likely to hurt yourself if you are inactive. Fitness prevents injuries and chronic conditions, improves balance, bone density, and mental alertness, and helps us manage weight, blood pressure, and stress. The couch is far more dangerous than the gym!

Q: How much time does it take?

A: We all need at least 150 minutes a week of moderate cardio activity, plus at least two sessions of resistance training, as per Health Canada recommendations. So, 3.5 – 4 total hours of activity is sufficient to see health benefits…..that’s 2.4 per cent of your week that should be set aside for exercise. It’s not much and the payoff is HUGE!

Content provided by Shelley Turk, Functional Aging Specialist and owner, ProActive Fitness

-Shelley Turk