Age Is Just a Number: Why Every Age Group Should Workout
“We don't stop exercising because we grow old; we grow old because we stop exercising.” This quote is attributed to Dr. Kenneth H. Cooper, a pioneering figure in the international physical fitness movement. Truly an inspiration, Dr. Cooper has lectured in dozens of countries, partnered with the NFL, and authored 18 books that have sold more than 30 million copies.
He developed the 12-minute and 1.5-mile fitness tests, along with the Aerobics Point System, which are used today by military organizations, amateur and professional athletic teams, law enforcement agencies, and public schools and universities worldwide.
At age 93, Dr. Cooper has recorded more than 38,000 running miles and exemplifies the idea that when it comes to exercising, age is just a number.
Dr. Cooper has created a strategy for maintaining physical fitness, which he simplifies into eight simple steps:
1. Exercise most days of the week.
2. Make healthy food choices most of the time.
3. Maintain a healthy weight.
4. Take the right supplements for you.
5. Get regular, comprehensive physical exams.
6. Manage stress and prioritize sleep.
7. Do not use tobacco.
8. Control alcohol consumption.
Many fail to realize that Dr. Cooper does not have to be an anomaly. Others like him also stand out because they did not give up on their fitness goals.
Working out is essential for maintaining health and well-being at any age, but the way we exercise often needs to adapt as we progress through different stages of life.
Teens and Young Adults (13-25)
During the ages of 13 to 25, individuals benefit greatly from working out due to their high energy levels and faster recovery times. This period is crucial for developing strength and coordination. To optimize these benefits, incorporating various types of exercise is essential.
Strength training should include bodyweight exercises like push-ups, squats, and lunges, gradually introducing weight training to build muscle and enhance bone density.
Cardiovascular health can be significantly improved through high-intensity activities such as running, cycling, and engaging in sports. Additionally, including stretching and flexibility exercises in the workout routine helps improve the range of motion and prevent injuries.
Adults (26-45)
Adults between the ages of 26 and 45 should focus on maintaining fitness and managing stress through their workout routines. During this stage, individuals typically experience peak physical performance in their early 30s, followed by a gradual decline in muscle mass and metabolic rate.
To address these changes, continuing with weight training is essential, focusing on all major muscle groups to preserve muscle mass and bone density.
Cardiovascular health can be maintained by mixing moderate and high-intensity cardio sessions, with activities such as running, swimming, or high-intensity interval training (HIIT) being particularly effective.
Incorporating exercises that enhance flexibility and balance, such as yoga, Pilates, or tai chi, can help prevent injuries. Additionally, using exercise as a means to manage stress is beneficial; mindful practices like yoga or meditative running can provide significant stress relief.
Middle Age (46-65)
For individuals aged 46 to 65, the focus of working out should be on preventing physical decline and enhancing longevity. During middle age, there is a continued decline in muscle mass and bone density, along with an increased risk of chronic conditions like heart disease and diabetes.
To combat muscle loss, strength training is essential. This can include the use of resistance bands, free weights, or machines, with an emphasis on functional movements.
Cardiovascular health can be maintained by prioritizing low-impact activities such as walking, swimming, or cycling, which help protect the joints.
Maintaining flexibility and balance is crucial for preserving mobility and preventing falls. Regularly incorporating stretching, yoga, or balance exercises into your routine can aid in this.
Consistency is key; making regular exercise a part of your daily routine can help manage weight, boost mood, and prevent chronic conditions.
Regardless of age, the key is to stay active, listen to your body, and make adjustments as necessary. Embrace each stage of life with the confidence that regular exercise can help you maintain health, independence, and a high quality of life.
The Bible provides guidance and wisdom regarding people of different ages, emphasizing the value, roles, and responsibilities of both the young and the old.
Youthfulness Found in the Bible:
1 Timothy 4:12: "Don't let anyone look down on you because you are young, but set an example for the believers in speech, in conduct, in love, in faith and in purity.”
Ecclesiastes 12:1: "Remember your Creator in the days of your youth, before the days of trouble come and the years approach when you will say, 'I find no pleasure in them’."
Ephesians 6:1-3: "Children, obey your parents in the Lord, for this is right. 'Honor your father and mother'—which is the first commandment with a promise—'so that it may go well with you and that you may enjoy long life on the earth.'"
1 Peter 5:5: "In the same way, you who are younger, submit yourselves to your elders. All of you, clothe yourselves with humility toward one another, because, 'God opposes the proud but shows favor to the humble.’”
These verses are self explanatory, however they all emphasize the importance of character, faith, and respect for the young adult. 1 Timothy 4:12 encourages young people to set an example in speech, conduct, love, faith, and purity, while Ecclesiastes 12:1 urges them to remember their Creator before the challenges of older age.
Ephesians 6:1-3 instructs children to obey and honor their parents, promising a good and long life as a reward. Finally, 1 Peter 5:5 advises the younger generation to submit to their elders and embrace humility, as God favors the humble and opposes the proud.
The Role of Elders in the Bible:
Proverbs 22:6: "Start children off on the way they should go, and even when they are old they will not turn from it.”
Titus 2:2-3: "Teach the older men to be temperate, worthy of respect, self-controlled, and sound in faith, in love and in endurance. Likewise, teach the older women to be reverent in the way they live, not to be slanderers or addicted to much wine, but to teach what is good."
Proverbs 16:31: "Gray hair is a crown of splendor; it is attained in the way of righteousness.”
Job 12:12: "Is not wisdom found among the aged? Does not long life bring understanding?”
Joel 2:28: "And afterward, I will pour out my Spirit on all people. Your sons and daughters will prophesy, your old men will dream dreams, your young men will see visions."
The Bible highlights the importance of each age group, encouraging the young to live righteously and heed wisdom, and the elderly to lead with dignity and impart their knowledge.
Being a Christ follower has opportunities for each person regardless of age to be able to contribute to the Kingdom.
Get Sharper.