How to Stay Active for Life
Many people assume aches and pains are just part of getting older. How can you tell the difference between normal aging and an injury that needs medical attention?
Minor aches and pains happen, but more severe pain should be a red flag. Pain that interferes with daily activities or sleep, or steadily worsens instead of improving, should be addressed sooner rather than later.
What are the biggest mistakes you see adults over 40 or 50 make when they start — or return to — an exercise program?
One of the biggest mistakes is trying to “pick up where they left off” after months or years away from exercise. Another is doing too much too quickly. A program you can consistently repeat several days a week is more valuable than high-intensity exercise that leaves you in pain and unable to return.
Is it ever too late to start exercising? What benefits can someone in their 60s, 70s, or even 80s expect from becoming more active?
It is never too late! Research shows people can gain strength and lean body mass into their 90s, sometimes in as little as eight to 12 weeks of strength training. Starting sooner is better, but it is never too late.
Which types of exercise are most important as we age? Should people focus more on strength training, cardio, flexibility, or balance?
A combination of strength and cardio training is most important. Together, they have been shown to improve both length and quality of life. Strength training also supports balance and can help maintain flexibility.
Joint pain often discourages people from exercising. What are some ways to stay active while protecting your knees, hips, or shoulders?
Research indicates that exercise does not worsen arthritis. In fact, improving strength and staying active are among the best ways to decrease symptoms. I tell patients to “do what you can.” If your knee hurts when you run, try walking, a stationary bike, or water aerobics. There is almost always a way to exercise around an aggravated joint.
Falls become a greater concern as we age. What exercises or habits can help improve balance and reduce the risk of falling?
The most important muscle groups for protecting against falls include the hips, thighs, lower legs, and core. Perhaps surprisingly, grip strength matters, too. Weak grip strength is considered a warning sign for potential falls.
Recovery also seems to take longer with age. How should recovery routines change as we get older?
As we age, we can get away with fewer bad habits. To get the most from exercise, combine it with adequate sleep and proper nutrition. You don’t necessarily need to exercise fewer days; instead, improve the quality of your recovery between workouts.
What role does muscle mass play in healthy aging, and why is strength training so important for longevity?
Sarcopenia, the natural loss of muscle mass, affects us all, but regular strength training can minimize it. Maintaining strength helps us remain active and independent and improves both quality and quantity of life. I’ve never met anyone, at any age, who wishes they were weaker.
Are there any warning signs during exercise that people should never ignore?
Chest pain, shortness of breath, dizziness, and severe headache can signal an emergency and require immediate medical attention. From a musculoskeletal standpoint, pain or injury that causes weakness, prevents exercise, or interferes with sleep should also be addressed. If an injury keeps you from being active, seeing an orthopedic specialist can help you return to exercise safely and sooner.
What advances in sports medicine are helping older adults stay active longer without surgery?
Earlier in my training, injuries were often treated by stopping activity completely. Today, we try to keep people as active as possible throughout recovery. We’re also advancing physical therapy techniques and learning more about alternative treatments such as biologic injection therapies.
Is there a special supplement that will help me on my fitness journey?
Everyone would like a shortcut, but there is no substitute for exercise, proper nutrition, and adequate rest.
Exercise is excellent for maintaining weight and improving strength and cardiovascular fitness, but it is not the most effective way to lose weight. Weight loss ultimately requires decreasing caloric intake. As the saying goes, “you cannot outwork a bad diet.”
If you could give one piece of advice to someone who wants to stay active and independent for the rest of their life, what would it be?
It is never too late to start exercising, but it is also never too early. Start early and stay consistent. This may have the greatest single impact on both the quality and quantity of your life.
Thomas V. Giel, MD, is a dual board-certified, fellowship-trained orthopaedic surgeon with OrthoSouth specializing in sports medicine, knee, and shoulder care. He is an associate master instructor at the Orthopaedic Learning Center in Chicago and has served as a team physician for the Memphis Grizzlies since 2023.
For more information or to schedule an appointment, visit Orthosouth.org or call 901.641.3000.
By Thomas V. Giel, MD
