Exercising Smart After 45: The Top 4 Workouts You Should Rethink

As we age, the way we exercise often needs to change. Exercise is a powerful tool for experiencing the aging process in a healthier, more vibrant way, but the exercises we once loved in our youth may not be as beneficial—or safe—after age 45. This post dives into the top 4 exercises for those of us 45 and older and offers modified alternatives that are better for your joints and overall health. We’ll also discuss how these modifications apply to everyone, including those women experiencing menopause or perimenopause, as well as men, so you can keep moving safely and effectively. And I will give you what I consider the best products to try for each type of exercise.

Understanding the Aging Body

Before diving into the specific exercises, it’s important to understand what’s happening to our bodies as we age, especially after 45. For women, the decline in estrogen levels, particularly estradiol, leads to a decrease in collagen production. Collagen is a key protein that provides elasticity to your skin and a springy quality to your joints. As collagen levels drop, our joints become more vulnerable, leading to increased risks of injury. Men also experience collagen breakdown, although at a slower rate than women. This means that while they can often maintain a high level of fitness, they still need to be mindful of protecting their joints to stay injury-free. Modifying certain exercises is crucial, and consuming collagen supplements has been proven to improve elasticity as well as bone density and strength, promoting overall skeletal health as we age.

Vital Proteins Collagen Peptides Advanced is a premium offering, with 20g Collagen Peptides per serving plus two additional functional ingredients –Vitamin C and Hyaluronic Acid. One serving daily is a must; it is easy to digest and dissolves in hot and cold beverages like coffee, tea or smoothies. Try it today!

Exercise 1: Heavy Weightlifting with High Reps

Why It’s Risky: Heavy weightlifting is fantastic for building muscle and strength, but as we age, our joints can't always handle the strain, especially with high repetitions. Heavy weights combined with high reps can lead to joint damage and increased risk of injury.

Modification: Instead of combining heavy weights with high reps, focus on low reps with heavier weights. Aim for sets of three to five reps to muscle fatigue, ensuring you're not overloading the joints. This approach builds strength effectively without risking your joint health.

Weightlifting is a highly effective strategy for preventing osteoporosis, particularly in older adults. It stimulates bone formation by applying mechanical stress to bones, which enhances bone density and strength. This is crucial for postmenopausal women, who are at a higher risk of osteoporosis due to the decline in estrogen levels. Studies have shown that regular weightlifting can significantly increase bone mineral density, reduce the risk of fractures, and improve overall musculoskeletal health. Additionally, weightlifting improves muscle mass and balance, further reducing the likelihood of falls and related injuries, which are common complications of osteoporosis.

Core Fitness Adjustable Dumbbell Weight Set goes from 5 to 50 lb per dumbbell. Allowing you to perform a wide variety of exercises with only 1 tool. Its contoured, textured and soft grip handle design provides comfortable and secure grip control. You can change weight settings easily, twisting the handle in the cradle quickly and safely. Perfect size to storage at home too!

Exercise 2: High-Intensity Plyometrics

Why It’s Risky: Plyometrics, like box jumps and burpees, involve high-impact movements that can be tough on aging joints. The lack of collagen and joint elasticity in those over 45 means these exercises can quickly lead to injuries.

Modification: If you love plyometrics, slow them down. Perform these movements at a reduced speed and intensity, allowing your joints time to absorb the impact. Alternatively, replace high-intensity plyometrics with low-impact exercises that mimic the benefits without the joint stress.

GoSports Fitness Launch Box - 3-in-1 with variable heights is great for all training skill levels and a wide range of conditioning exercises; with the different options available you can still practice box jumps but adjusted to lower your risk of injuries!

Exercise 3: Sprinting

Why It’s Risky: Sprinting involves quick, explosive movements that can be hard on the body, especially for those who are no longer in their 20s. As we age, our muscles and ligaments lose some of their flexibility, increasing the risk of muscle pulls and joint injuries.

Modification: Instead of running sprints, try sprinting on a rowing machine or a stationary bike. These alternatives provide the same cardiovascular benefits and hormonal boosts, like increased testosterone and growth hormone, without the high-impact stress on your joints.

Rowing is an excellent full-body exercise that offers numerous health benefits, especially for cardiovascular fitness and muscular strength. It engages major muscle groups, including the legs, back, core, and arms, providing a comprehensive workout that improves muscular endurance and strength. By increasing heart rate and enhancing circulation, it helps reduce the risk of heart disease. Additionally, it places less stress on the joints. Studies have also shown that rowing can improve posture and coordination, contributing to better overall body mechanics and balance.

Sunny Health & Fitness Compact Adjustable Rowing Machine is an excellent choice for those seeking a reliable, space-saving, and cost-effective rowing machine. Its robust build, adjustable resistance levels, and user-friendly design make it a great addition to any home gym, especially for beginners and intermediate users looking to improve their fitness through rowing.

Exercise 4: Running

Why It’s Risky: Running, particularly on hard surfaces, involves repetitive pounding that can lead to joint issues over time. This is especially true for older adults, who are at a higher risk for hip and knee replacements due to joint degradation.

Modification: Swap running for brisk walking. Walking 10,000 steps per day is a simple yet highly effective way to improve overall health and well-being and demonstrated to increase cardiovascular longevity. This level of activity helps maintain a healthy weight by burning calories and boosting metabolism, making it a valuable tool for weight management. Walking also promotes cardiovascular health by lowering blood pressure, improving cholesterol levels, and reducing the risk of heart disease and stroke. Additionally, walking strengthens muscles and bones, enhances joint flexibility, and helps prevent conditions such as osteoporosis and arthritis. Beyond physical benefits, walking 10,000 steps daily can improve mental health by reducing symptoms of anxiety and depression, enhancing mood, and boosting overall energy levels. Consistently reaching this goal encourages a more active lifestyle, contributing to long-term health and vitality.

Walking is gentler on the joints and can provide a great cardiovascular workout when done with intensity or added resistance, such as wearing a weighted vest (known as rucking). Walking hills or wearing a weighted vest also helps build strength and endurance without the joint strain that running entails.

The APEXUP Weighted Vest is a versatile and effective tool for anyone looking to intensify their walking and improve their fitness levels. Its sturdy construction, comfort features, and adjustability make it a great investment for both beginners and seasoned athletes seeking to add a challenging element to their exercise routine.

In conclusion, protecting your joints for a lifetime of fitness aging doesn’t mean you have to give up exercise. It means exercising smarter. Consider these modifications as lateral shifts that allow you to stay active and fit while protecting your body.

Remember, exercise is about more than just staying fit—it’s about maintaining a healthy, functional body that can serve you well throughout your life. If you're over 45, consider these modifications to your exercise routine to keep your body strong, your joints safe, and your mind sharp!

About the Author

Dr. Maria is a Medical Doctor and a Naturopathic Doctor with a passion for health and fitness. She runs a busy practice in Toronto, Canada.

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