How to use fitness challenges to stay young

"I know lots of people in their 50s, 60s and even beyond who have set out to accomplish ambitious, even extreme athletic goals for themselves... and I can understand why. Training for a cycling trip, triathlon and the like can add motivation and excitement to your fitness regimen... serve as a distraction from a painful reality, such as loss of a loved one... or be a way to prove to yourself that you are strong and capable in the face of illness, like cancer. But summiting a mountain peak or running a marathon is daunting even for folks who are young and fit -- so I wondered what precautions older athletes should take to reduce the likelihood of serious problems, including injury, while also boosting the odds they'll meet the challenge they've set.

I discussed this topic with Walter M. Bortz II, MD, clinical associate professor of medicine at Stanford University, co-chair of the American Medical Association's Task Force on Aging and the author of five books including Living Longer for Dummies (For Dummies) and Dare to Be 100 (Fireside). Dr. Bortz, 77, now runs one marathon a year.

He says senior fitness has become a way of life for many people and there's no reason not to embrace it. "Most of what people think of as frailty is not actually aging, but disuse," he said. For instance, he noted that a fit 70-year-old would be sure to score higher than an out-of-shape 40-something on the V02max test, a test of the ability of the body to use oxygen, which is considered a standard measure of cardiorespiratory fitness. And, there are people in their 80s running marathons today in times that would have approached record-breaking for any age group back in the 1920s.

YES, YOU CAN!

A lifelong athlete, Dr. Bortz says he is a believer in a theory called "self-efficacy," advanced by his good friend and Stanford colleague psychology professor Albert Bandura. It's about "your belief in your own capability to produce a certain level of performance," Dr. Bortz told me, listing four fundamental steps to succeeding:

Take small steps to mastery, building success as you do. For instance, take the stairs instead of the elevator. Keep building to the next level.
Look for inspiring peer examples. For instance, what stories can you find about challenges other 80-year-olds have accomplished?
Experience social persuasion. Join an organization of masters athletes (competitive athletes over age 40) to access the social support that will help you succeed.
Find ways to diminish any sense of failure you may have, while increasing your experience of success -- for example, if your feet are sore, get better shoes but don't accept this as the reason you can't go walking or running.
AGE GRATEFULLY

I asked another expert on senior fitness, Karl Knopf, PhD, executive director of the Fitness Empowerment of Active Adults Association, for information on whether, and how, older athletes should alter training or expectations, given their age. One concern he voiced is that baby boomers coming into their aging years may continue to throw themselves into exercise with the same passion they've had in the past. "Fifty may be the new 30 -- but that doesn't mean untrained people should jump in with both feet," he said, noting that our bodies change internally and externally, visibly and invisibly. "While some of us may have the same physique as we did back in the day, we don't have as much power. People aren't mindful of the fact they face a high incidence of injury if they try to train with the methods and passions of bygone days." Start slowly. Treat your body like a vintage car. While it can go as far as a newer model, it needs a little extra TLC, a longer warm-up and some sensitivity to quirks that have developed over time.

That said, Dr. Knopf believes athletes can set new and challenging goals for themselves well into their 10th decade, if they do so with awareness of how their abilities change with age. Here are some of his suggestions:

Consider cross training (bicycling for runners, swimming for cyclists, weight training for all) to prevent overuse injuries. Building strength and endurance overall will reduce the likelihood you'll suffer injury anywhere.
Don't train as hard as you used to... instead set slower, steady incremental increases in challenges, using heart rate monitors and expert oversight. The good news, says Dr. Knopf, is that it will be much, much easier to be a success story. "I know a 100-year-old swimmer who wins events in his age class just by showing up and completing the event," he said.
It's fine to use the same training techniques that worked for you when you were younger -- just adjust for age. Dr. Knopf suggests cutting back on intensity and duration, while giving yourself more days between certain types of workouts in order to let your body recover. Cross train. Don't do the same exercise routine every day. You can even do three 10-minute bouts of exercise instead of 30-minute non-stop bouts, while alternating specific workouts. Knopf believes the 50+ body needs gentle to moderate exercise every day.
There are numerous organizations -- national and local -- for the older athlete who wants to ramp things up, or just be inspired by what's possible. One mentioned by Dr. Bortz is Lifelong Fitness Alliance (www.50plus.org). There you can find terrific resources on getting started and staying motivated, as well as events like the Lifelong Fitness Challenge Camp, annual fitness Dare to Be Fit Weekend and many other events. Their Fitness Ambassador Corps provides information and opportunities for older adults to get and stay fit.

"It's never too late to start," says Dr. Bortz, "and it's always too soon to stop."