The older we get, the more health advice we seem to get thrown at us. One day it’s all about supplements, the next it’s balance boards or some new mobility hack doing the rounds online. And while ageing is inevitable, how we age is very much in our control, especially when it comes to strength, mobility and independence.
That’s why we sat down with Colm from Body Mechanics Health and Fitness in Douglas. The gym has been helping people in Cork for over eight years with a health-first approach, and these days, a big focus is on active ageing.
“As we age, especially past 30 or 40, our muscles tend to begin shrinking and losing strength and that ranges depending on the person,” Colm explained. “The muscle loses density, muscle tone and as you get older you can also lose bone density, strength and mobility”
His message is simple: “If you don’t use it, you lose it. So we must avoid that happening at all costs”
At Body Mechanics, that means a huge emphasis on strength training and not just for the younger crowd. “The health-first approach means we have a very wide range in the gym, everyone from age 15 to our oldest being 78 this year. The majority are 40 plus,” Colm said.
In fact, the gym has specific classes for older age groups. “We see a lot of people in that older age bracket. One of the coaches takes on a specific class each week for the over 65’s. It is nice to pair people by similar ages and similar abilities.”
The results have been impressive. “A lot started the class just on a once-a-week basis and are now up to two or three classes a week,” Colm shared. “The over 65s class provides a social outlet for the individuals and also an introduction to training for people who may not have done it before, or haven’t done it in years. A lot sign on to do PT individualised sessions as well.”
And the benefits go way beyond lifting weights. “The most common thing we see amongst this age group is a lack of strength and mobility, but a lot are also worried about their bone density,” Colm explained.
Osteopenia and osteoporosis are words that tend to get thrown around a lot in GP practices and in conversations as we age. Understandably, there’s often a fear attached, both conditions relate to weakened bones and can increase the risk of fractures.
But Colm says strength training is one of the best tools we have to fight back.“Strength training can reduce, if not completely stop, the deterioration of the bones.”
Balance is another big one.“It comes down to mobility and proprioception. Strength is about having that mind-to-body connection so you can move your body in the way that feels right. When you have control, whether it’s balance, flexibility or just getting around, everything becomes easier, even something as simple as stepping over an obstacle.”
Mindset, Colm says, is often just as important as the physical side. “We find with some older people they get in their head about what they can and cannot do. We have two 50-year-olds at the moment and one seems ten years older than the other, and that is down to their mentality. One said they will not allow themselves to feel like they are getting older. We still see progress in both.”
He’s firm on one thing: “The mindset of people saying that ‘I am too old for that’, it is never too late. We have people of all age groups who have started at many different stages of their life, but they all still see progress.”
Sometimes, Colm says, he brings up research to show clients motivating success stories. “Sometimes I bring up a couple of studies of people in their 80s and 90s who are doing things now that they couldn’t do in their 60s due to strength training. Once people realise that they can do it and see the results, it is easier for them to stick to it.”
And the stories that come back to him are often the most rewarding part of the job. “We have one guy who is 77 years of age. He used to always get dropped off to the gym, he doesn’t drive. But since he joined us, over the summer he was able to push the lawnmower around a bumpy and hilly garden and cut his own grass, something he wasn’t able to do before. That alone is huge for him and great feedback to hear. It is something that we could take for granted.”
For many, aches and pains are very common issues presented at the gym, but Colm says exercise can often turn that around. “When people come to us as they get older a lot of the time they have aches and pains, and after a couple of weeks of strength training a lot of the time these aches go away. That is due to the focus on strength training and their mobility.”
At the end of the day, Colm says, it’s all about independence. “Giving people independence is the most rewarding part of training this age group. Thankfully this demographic is becoming more educated on the benefits of exercising. Science proves how important it is and they see the benefits themselves. When we are coaching we are trying to educate them on the benefits and why they should be doing it. We focus on functional training and how it will translate and improve their everyday life.”
So forget the idea that aging has to mean slowing down. With the right approach and the right mindset, strength, mobility, and independence are all within reach, no matter your age.
https://www.bodymechanicshealthandfitness.ie
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