This article was first published on July 1, 2024

Balancing Act: Healthy vs. Performance-Based Exercise for Older Adults

In the mid 1980s, I purchased the first smart exercise machine called Dynavit. It was made in Germany https://www.dynavit.de/1/welcome-page/ and came with a hefty manual and a heftier price. I recall the training instructions emphasizing two main options: Healthy and Performance-based training. I was in my early 40s and rode with a competitive group of riders, so I quickly skipped over the Healthy option and concentrated on the Performance-based section. That worked for another 40 years. “Damn the torpedoes, full speed ahead.”

Alas, at a certain time in one's life, the ability to perform athletically decreases to a level far below previously attainable levels. The timing and reasons for this transition vary and don’t matter for this article. When one cannot reach those previous levels, one may still desire to perform at least the best one can. However, the energy and exertion to attain the highest possible level at an advanced age may be unhealthy or ill-advised.

Performing at near maximum levels at an advanced age carries several risks that can impact overall health and well-being. Here are some of the key risks:

Increased Risk of Cardiovascular Events: High-intensity exercise can put significant strain on the heart, potentially leading to cardiovascular events such as heart attacks or arrhythmias, especially in those with pre-existing heart conditions.
Muscle and Joint Injuries: Aging muscles and joints are more susceptible to injuries such as strains, sprains, and tears. High-intensity workouts can exacerbate these issues, leading to longer recovery times and potential chronic problems.
Overuse Injuries: Repetitive high-intensity activities can lead to overuse injuries like tendinitis and stress fractures, which are harder to recover from as the body ages.
Impaired Immune Function: Excessive exercise can weaken the immune system, making the body more vulnerable to infections and illnesses.
Delayed Recovery: Older adults generally have slower recovery times. High-intensity workouts can lead to prolonged soreness, fatigue, and a higher risk of injury due to insufficient recovery periods.
Bone Density Issues: While moderate exercise can help maintain bone density, excessive high-impact exercise can increase the risk of fractures, particularly in those with osteoporosis or low bone density.
Hormonal Imbalances: Intense physical activity can disrupt hormonal balance, leading to issues such as decreased testosterone levels in men and irregular menstrual cycles in women.
Mental and Physical Fatigue: Near-maximum effort workouts can lead to both physical and mental exhaustion, which can negatively affect mood, motivation, and overall quality of life.
Heat Stress: Older adults may have a reduced ability to regulate body temperature. High-intensity exercise, particularly in hot conditions, can increase the risk of heat exhaustion or heat stroke.
Cardiopulmonary Stress: High-intensity exercise can put undue stress on the lungs and respiratory system, leading to shortness of breath and decreased exercise tolerance.
Metabolic Issues: Intense exercise can lead to fluctuations in blood sugar levels, which can be particularly risky for individuals with diabetes or other metabolic conditions.
Psychological Stress: The pressure to perform at high levels can lead to psychological stress, anxiety, and a negative relationship with exercise, reducing overall enjoyment and sustainability of physical activity.The above risks highlight the importance of tailoring exercise intensity and type to one's age and physical condition, prioritizing safety and long-term health over short-term performance gains.

The above risks highlight the importance of tailoring exercise intensity and type to one's age and physical condition, prioritizing safety and long-term health over short-term performance gains.

The same injury or illness when we’re young is usually more serious when we’re older. We don’t heal as fast, our immune systems have diminished and our recovery times are longer.

Here are the probable benefits of moderate exercise at an advanced age:

Reduced Risk of Injury: Healthy workouts with moderate intensity significantly reduce the risk of injuries compared to high-intensity workouts. As the body ages, it becomes more susceptible to strains, sprains, and other injuries.
Improved Heart Health: Consistent moderate exercise improves cardiovascular health by lowering blood pressure and improving circulation, reducing the risk of heart disease without overstraining the heart.
Enhanced Joint Health: Low-impact exercises such as walking, swimming, or cycling help maintain joint mobility and reduce arthritis symptoms, whereas high-impact activities can exacerbate joint problems.
Better Mental Health: Regular, moderate exercise is proven to reduce symptoms of anxiety and depression and improve overall mood through the release of endorphins, without causing the excessive fatigue and stress that can come from overexertion.
Sustainable Long-Term Fitness: Healthy workouts are easier to maintain consistently over time, leading to long-term fitness benefits and healthier aging. High-intensity workouts may lead to burnout and inconsistent exercise patterns.
Balanced Muscle Development: Moderate exercise promotes balanced muscle development and prevents muscle imbalances, which can occur with extreme workouts that focus too much on specific muscle groups.
Enhanced Immune Function: Regular moderate exercise boosts the immune system, helping the body to fend off illnesses. Overtraining, however, can weaken the immune response and increase infection susceptibility.
Better Sleep Quality: Moderate exercise has been shown to improve sleep quality and duration. Excessive high-intensity workouts can disrupt sleep patterns and lead to insomnia.
Maintenance of Healthy Weight: Regular, moderate exercise helps maintain a healthy weight by burning calories and improving metabolism without the stress that extreme workouts put on the body.
Improved Flexibility and Balance: Exercises focusing on flexibility and balance, such as yoga and tai chi, are particularly beneficial for older adults, reducing the risk of falls and improving overall mobility and stability.

The above points emphasize that healthy workouts tailored to one's age and physical condition are more beneficial and sustainable, promoting overall well-being and long-term health.

Strava offers an excellent metric called Relative Effort, which uses your data to determine how much effort you put into your last ride and your 3-week average.

Relative Effort is an analysis of your heart rate data. By tracking your heart rate through your workout and its level relative to your maximum heart rate, we attach a value to show exactly how hard you worked. The more time you spend going full gas and the longer your activity, the higher the score. Compare your Relative Effort with friends and pros, see if you can do a truly epic workout and motivate yourself to push that extra bit harder! Relative Effort was inspired by the concept of TRIMP (TRaining IMPulse) coined by Dr. Eric Bannister.

For more info on how to use Relative Effort, go to: https://stories.strava.com/articles/how-to-use-relative-effort-to-refine-your-training . A 50% score would indicate a ride that you might describe as “brisk, yet safe.”

If you’re experiencing age-related issues regarding your physical and mental health, consider swapping one day of cycling for a day of different exercises that provide more comprehensive benefits, such as aqua aerobics. Alternatively, shorten your cycling routes and add stretching or yoga to your routine, using the same amount of total exercise time. You may play more with your grandkids if your body is more flexible and pain-free.

Inclusiveness is healthy and fun! While you’re including new, more healthy exercises into your routines, include friends along with them.

Lastly, I get it. You may want to simply ride your bike with your buddies. Forget about weights, yoga, stretching or other “non-fun” exercises. Since most of our lives are habit-based, change always takes motivation and energy to create new habits.

The choices are yours. While healthy exercise will result in your improved physical condition, it may be more important to you to maximize your exercise enjoyment right now. There’s nothing wrong with that, but you must be prepared for the ultimate consequences of your choices. This aging thing can be a real pain!

Best,
Dick Brock