This professor of biomechanics shares tips he swears by himself.
It's obvious that the appropriate fitness regime for an average 20-year-old may not suit the average 60-year-old. Many have vague ideas about shifts from hockey to golf or from CrossFit to aquafit, but can we be more specific? How should our approach to fitness change as we age?. He's both a researcher and clinician, and he's worked with everyone from desk workers to elite athletes to help them live and perform without pain.
He says that most often they're either overtrained or undertrained. And the reality is that physical capabilities change with age as do the specific risks. As such, he recommends we change our training accordingly. "Fitness programming is like tuning a vehicle. Tune the body to efficiently meet a specific demand," says McGill.
Despite the increased risk of falling that comes with age, McGill does not think that fitness for seniors is just training to avoid falls. But developing our capacities to recover from falls can help us avoid injury, which is essential for enjoying other activities. In McGill's case, this means cross-country skiing, splitting firewood, swimming, and hiking in the bush.
Mobility work should focus on your own particular creaks and stiff spots. Pay attention to how you feel, and when something starts getting stuck, find some mobility exercises that use your full range of motion, says McGill. For him, that means just a few deep squats with no weight, as well asto combat the tendency to slouch.
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