Too old for running? Exercise tips for all ages and fitness levels
GETTY Running has enjoyed a boom in recent years
Yet while it is a popular way for younger people to get fit, the over-40s are less likely to take it up as a new hobby. Here are four reasons why you should: STRONGER BONES Christina Macdonald, author of Run Yourself Fit, says: “Statistics from the National Osteoporosis Society show that approximately one in three women and one in five men over 50 will suffer with a bone fracture. “I hear from many older people that they are worried about running as they think it will be bad for ageing joints. Contrary to popular belief, the weightbearing nature of running means bones will strengthen through loading.
“Some loading is good for the joints and can improve bone health but it’s important not to overdo the volume. For a new runner over the age of 40 I would recommend two to three short runs a week, not on consecutive days. This should give the body time to adjust to the high-impact activity.” BETTER MEMORY According to the Alzheimer’s Society, cardiovascular exercise such as running can reduce the risk of dementia by 30 per cent and Alzheimer’s by 45 per cent. “Running is extremely beneficial for cardiovascular health,” says Christina.
GETTY Exercise may reduce the risk of dementia
“As you get older, memory is one of our biggest worries and more than 42,000 people in the UK under 65 have dementia.
Some loading is good for the joints and can improve bone health Christina Macdonald
“Training the heart muscle to be stronger and fitter has several obvious health benefits for older people but could also reduce the risk of dementia through improved blood flow and oxygen supply to the brain.” A HAPPIER HEART Cardiovascular exercise can reduce the risk of a stroke by 20-30 per cent, breast cancer by 30 per cent and the risk of falling due to lack of balance and muscle strength by 20 per cent, according to the World Health Organisation.
GETTY Regular exercise is beneficial for the heart
It can also help keep your blood pressure in a healthy range. “These are all health conditions that become more common for over-40s,” says Christina. “Cardiovascular exercise such as running is something we can do to tackle many health issues when we pass 40.” MENTAL WELLBEING Running coach Julie Robinson says: “Running can build confidence in the 40s and 50s, with the belief you can run at any age if you want to. “Many of my clients are over 40, the oldest new runner I had was a 79-year-old gentleman who had a goal to run a marathon and he did it. Setting and achieving running goals does wonders for your mental wellbeing and people often feel happier with more of a purpose.”
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CASE STUDY Alison Leveridge, 54, took up running with her husband Phil in October last year. Neither had been particularly active before and both worked full-time in sedentary jobs. “Running seemed like the perfect way for us to get fit,” says Alison. “We were recommended to join our local running club. We immediately felt welcomed and supported, despite our lack of experience. “I must admit I hated running to begin with, I couldn’t run for longer than a minute at a time and I was out of breath virtually straight away. I started on a 10-week beginners’ running course and to begin with I felt very self-conscious. I was always the slowest and would find myself at the back with an 80-year-old running with me. “It wasn’t until about week eight before I really felt that running was becoming generally easier and I started to feel more confident,” says Alison, who lives in Maldon, Essex.
GETTY Setting and achieving running goals does wonders for your mental wellbeing