May is National Physical Fitness Month and a perfect time to start exercising. We spoke with primary care sports medicine physician Megan Meier of McBride Orthopedics about the amount and type of exercise we should all be getting. As the company physician for the Oklahoma City Ballet, known as “The Dancer Doctor,” Meier is an expert in keeping the body healthy no matter your age.
“Both cardiovascular (aerobic) exercise and strength/resistance training are important for health, and support our bodies in different ways,” Meier said. “Aerobic training supports the heart, brain and vessels, while strength training supports our muscles, bones and metabolic regulation. Combine both to get the most out of your workouts. I also recommend at least 10 to 20 minutes a day or one workout day a week specifically dedicated to dynamic stretching, like yoga, to maintain mobility along with strength.”
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, and at least two days of moderate-to-high intensity muscle strengthening activities. With this in mind, Meier discussed exercise and specific goals for each decade of life.
20s Goal: Get moving
Many are physically active during their teens, but begin to wane as they enter the adult world. Meier recommended finding a fitness routine that is something you enjoy and easily accessible. “The recommendations for strength training are two to three times a week for strength/weight management and only three to four times a week for muscle gain, with at least 48 hours between working the same large muscle group for proper recovery. I see this age group often go really high on protein and supplements, which can actually be harmful to organs and impair your training.”
30s Goal: Maintain activity
Bones begin to weaken after age 30, so it is crucial to incorporate regular exercise into your routine. As life gets busier with career and family, Meier suggested that it may be easier to “break up exercise into smaller sessions daily or set aside one or two solid workouts a week to keep you consistent. Try interval training to make the most of your time.”
40-50s Goal: Maintain strength, support hormones and protect the heart
An aspect of aging is that our muscles begin to deteriorate faster, Meier said. “We lose 3-5% of our muscle mass per decade after age 40. It is imperative that you start or maintain a consistent strength training program to keep muscles from deteriorating.” It is also time to begin working on heart health by including regular cardiovascular training. For women, another bonus is that exercise supports the hormonal/adrenal system, which may help with perimenopause symptoms.
60s + Goal: Protect bones, balance and the brain
Meier noted that after age 60, many people, especially women, struggle with bone density. “Strength training supports bones to lower the risk of fractures. Preserving muscle mass is still a priority.” Exercise also assists in maintaining a healthy neurological system, improving balance, decreasing falls and even delaying memory loss and improving cognitive function. “It is important to be consistent with exercise but also give our bodies grace to do what feels good. Lower impact exercise is still beneficial while being easier on the joints and lowering risk of falls.”
