Getting into the habit of exercising can be a challenge on its own, never mind maintaining the habit through life's ups and downs.
Many of us spent some of our early years in sports clubs or taking part in after-school activities, but once the pressures of forging career, building a family and more kick in, it can be exceptionally hard to make time for exercise.
However, research shows that continuing physical activity into the latter years of our lives can have extraordinary benefits, and prolong our lives.
Stepping in on Today with Claire Byrne, Philip Boucher-Hayes was joined by Jenny Branigan, a Chartered Physio at Total Physio Sandyford, and Professor Rose Anne Kenny, the Regius Professor of Medicine responsible for Ageing Research at Trinity College Dublin, who both spoke about "future proofing" our bodies.
There are plenty of role models out there to show us that it's never too late to improve your fitness. Kenny pointed to Charles Eugster, a former dentist who saw his fitness lapse as he got older, only to take up resistance training in his 80s and go on to win medal in the World Championship over-90s category.
Kenny noted how resistance training is particularly good at staving off sarcopenia, the progressive loss of muscle mass due to fat building in muscles. As Branigan said, preserving muscle mass is of high importance.
"We need to be thinking about future proofing from our late 30s onwards", she said. "This loss of lean muscle mass that Rose Anne mentioned there, that starts from late 30s into our early 40s. We might look the same in photographs but that's this fatty infiltration into our muscles happening."
Some key signs are grip strength diminishing, or a drop in stamina.
"It's really about quality of life. We need to be thinking in these periods of time, when we are very busy and I know that people are busy with children and with careers, but we need to be making sure to prioritise that exercise also."
Branigan added that as we age, our flexibility and lean muscle mass naturally drops. "And with that comes reductions in balance reactions and ultimately, as that goes on for longer periods, it reduces your confidence."
She said that because of this, people start to think that they're unable to do as much exercise as before, so they develop "a smaller comfort zone of movement". This perpetuates the idea that certain movements don't suit them, so they stop trying to challenge their comfort zones.
"You have to be constantly challenging your body, making sure to do different movements throughout the day so that you are resilient. If you have to suddenly run after a child across the road, you can do that."
Kenny said that she suggests that her patients do a "little bit more" exercise every year once they turn 50, "and that should continue until the day you die".
"It's a mindset thing", she added.
Kenny suggested taking up an activity with others to encourage you and to have social support.
When it comes to resistance training in particular, making sure that you are performing the right movements safely is especially important for older people. "It has to be done under supervision", Kenny said.
Only 8% of people over the age of 75 do any resistance training in the US, she added. "We actually need it more as we get older than we do in youth because of the muscle loss that we discussed."
Exercising into older age is important for bone health, Branigan added. Strong muscles and resistance training can offset the chances of osteoporosis developing, as well as improving balance and reducing the risk of falling.
To listen back to the full interview, click above.
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