Great article! Nearly all of my injuries have been exercise related! With that said I’ve been way more cautious with how I exercise and listen very closely to my body more specifically my pain. My old tough mentality would work through this pain. My newly older 50+ body cannot do this. Unless I plan to baby and heal my injuries for the next three months or more. So far I have had minimal injuries/flare ups to my chronic issues this past year. I have focused on enjoying my movement more, soaking in nature more and less worry of getting my heart rate up. So far it’s going well and I am loving my fitness more even if I don’t have that hard body (I never had one lol).
Shirl, you seem to have a healthy attitude toward staying fit without injuries. Hard to argue with "I am loving my fitness." There's all kinds of ways to still get your heart rate up every day, too, whether planks or wall sits or isometrics like holding a v-sit for x number of seconds. Just a few friendly suggestions, take or leave....
"[A]fter my 2017 left shoulder tendon repair, I ratcheted down to 50 pound dumbbells for chest presses, from 60 pounds, and that was absolutely the right move. 60 pounds is ego; 50 pounds was disciplined, mindful."
A helpful frame. Thanks. Especially if we started lifting in our 60s, the loudest message - that the goal is to increase weight/load over time to build muscle - can be challenging to apply and understand. Am I supposed to keep increasing and end up being able to lift 200 pounds when I'm 80? Makes no sense! Dialing things back and focusing on the goal - health, strength, longevity - vs. the "maximizing gains" and bragging rights of gym culture does make sense.
Eileen, you're right, the "understand" part of how to dial up, and down, our workouts to give our bodies and minds what they need is a skill that grows with time. There are days, eg, when I want to go heavier on a certain kind of exercise but I can feel that, physically, it's not the smart move for that day. Other times, it is.
Don't focus on the weight you're moving; focus on the reps you're doing, and try to keep them consistent. That way, the weight will go down over the years, but the reps remain stable. That's how you can stay strong and hopefully avoid injury by going too heavy.
Fantastic recommendations. As someone else who likes to go hard, safety first and ability to show up in form the next day is more important than any other metric in training. Consistency over intensity always. Great stuff
I agree, Kyle. Steady deposits into the strength bank build more wealth than big deposits followed by big withdrawals. Although I admit that on occasion I do throw on the extra plate as sort of a mini challenge to myself.
The turning point for me was quitting a CrossFit gym during Covid. I realized in my time away that my injuries came from trying to compete with other members that were half my age. Did I really need to do “as many rounds for time” of exercises that my shoulders and knees took the brunt of? Finally, I have become comfortable with my own sense of what is right or wrong for me in a daily workout routine.
Marianne, I think it's a natural element of human competitive nature. I catch myself doing the same thing: competing in my mind with the high-school kids — high school! — at the gym. These are people 40 years younger than me. It's pure ego, and that desire to remain revered, dangerous....name your adjective. It's embarrassing to admit but by naming it I can start to overcome it. Comfortable with your self is an achievement, so congratulations.
(sad face emoji). Sorry to hear that. a re-tear...doesn't sound like it heals quickly. I also did something to my knee recently, altho it's a mystery how, that makes it fill with fluid when I run sometimes but not other times. This is what I meant by the post-50 injury train...you never know when it's leaving the station, or if it's coming back.
Good listen! Being in touch with the ground strength-wise is always the answer and something as you say particularly men have historically neglected. Thankfully looking at updated athletic training in sports today, core strength training is something kids are actually doing now, given the world at large understands how important it is. I would add that thinking about 'training' and 'not training' as you get older is perhaps missing an opportunity. Every time you sit stand, walk up stairs, drive to the store etc. you have an opportunity to 'train' or 'live mindfully' by which I mean engage core, work stabilizer muscles and reeducate your body's neurological and musculoskeletal systems. These minuscule movements repeated unconsciously thousands of times a day present an additional and maybe larger opportunity to hone one's fitness and strength than training itself, if we do them consciously.
Terrific point, Dominic, about the training comprised by all the common daily movements that can and should present a form of core strength training. The reeducation of one neurological and musculoskeletal systems that you mentioned is something my doctor of osteopath continually discusses with me. It takes months/years, but I believe it works.
I agree with him!! I am living proof. My posture and neuro-feedback in my body is fundamentally different compared to a decade ago due mostly to conscious attention to small movements.
Dominic, rereading your comment, I feel compelled to ask: what small movements, specifically? If you don't mind sharing. And what specific attention are you giving those movements that has created better posture and a healthier body? Also, how long did it take before you begin seeing results from what I would imagine would be months if not years of painstaking (painful?) corrections?
I ask because after about 20 or so adjustments of my out-of-sync pelvic bones and muscles, by my doctor of osteopath, spanning roughly 2 years, I believe I'm now starting to reap the benefits, by not literally getting out of joint as easily or as regularly as I used to. My body seems to be learning how to stay in proper form. Wondering if you have a similar result.
Sitting down in a position where you can stand without moving your feet - i.e. a position where your legs and core are activated. Cervical retraction or 'chin tuck' countering the tendency to hold your head forward of your spinal plumb line (especially when working at a computer) and therefore stress your neck and cervical spine and start the whole 'dowagers hump' journey. walking / standing with palms facing forward or close to forward encouraging your shoulders to sit in a neutral position and scapulas to be fairly stabalized - this counters the tendency (for men particularly) to slope shoulders forward, moving them out of a stable and protected position and increasing the likelihood of injury......to name but a few..... For me this has been a 20 year process or slowly gaining wisdom after a litany of injuries. As I age the results vary, but I seem to be just about keeping ahead of the decline.....by a hair.
Great article! Nearly all of my injuries have been exercise related! With that said I’ve been way more cautious with how I exercise and listen very closely to my body more specifically my pain. My old tough mentality would work through this pain. My newly older 50+ body cannot do this. Unless I plan to baby and heal my injuries for the next three months or more. So far I have had minimal injuries/flare ups to my chronic issues this past year. I have focused on enjoying my movement more, soaking in nature more and less worry of getting my heart rate up. So far it’s going well and I am loving my fitness more even if I don’t have that hard body (I never had one lol).
Shirl, you seem to have a healthy attitude toward staying fit without injuries. Hard to argue with "I am loving my fitness." There's all kinds of ways to still get your heart rate up every day, too, whether planks or wall sits or isometrics like holding a v-sit for x number of seconds. Just a few friendly suggestions, take or leave....
"[A]fter my 2017 left shoulder tendon repair, I ratcheted down to 50 pound dumbbells for chest presses, from 60 pounds, and that was absolutely the right move. 60 pounds is ego; 50 pounds was disciplined, mindful."
A helpful frame. Thanks. Especially if we started lifting in our 60s, the loudest message - that the goal is to increase weight/load over time to build muscle - can be challenging to apply and understand. Am I supposed to keep increasing and end up being able to lift 200 pounds when I'm 80? Makes no sense! Dialing things back and focusing on the goal - health, strength, longevity - vs. the "maximizing gains" and bragging rights of gym culture does make sense.
Eileen, you're right, the "understand" part of how to dial up, and down, our workouts to give our bodies and minds what they need is a skill that grows with time. There are days, eg, when I want to go heavier on a certain kind of exercise but I can feel that, physically, it's not the smart move for that day. Other times, it is.
Don't focus on the weight you're moving; focus on the reps you're doing, and try to keep them consistent. That way, the weight will go down over the years, but the reps remain stable. That's how you can stay strong and hopefully avoid injury by going too heavy.
Fantastic recommendations. As someone else who likes to go hard, safety first and ability to show up in form the next day is more important than any other metric in training. Consistency over intensity always. Great stuff
I agree, Kyle. Steady deposits into the strength bank build more wealth than big deposits followed by big withdrawals. Although I admit that on occasion I do throw on the extra plate as sort of a mini challenge to myself.
Love it!
The turning point for me was quitting a CrossFit gym during Covid. I realized in my time away that my injuries came from trying to compete with other members that were half my age. Did I really need to do “as many rounds for time” of exercises that my shoulders and knees took the brunt of? Finally, I have become comfortable with my own sense of what is right or wrong for me in a daily workout routine.
Marianne, I think it's a natural element of human competitive nature. I catch myself doing the same thing: competing in my mind with the high-school kids — high school! — at the gym. These are people 40 years younger than me. It's pure ego, and that desire to remain revered, dangerous....name your adjective. It's embarrassing to admit but by naming it I can start to overcome it. Comfortable with your self is an achievement, so congratulations.
This was really good, thanks Paul. It’s something I’ve been struggling with for a while, but couldn’t really define it. Very helpful.
I'm glad it helps, Pete. You're not alone.
Reading this after my self-proclaimed injury-free year came to an end. Great mindset tips! 🤦🏻♀️
Dr. Fenn, congratulations on your injury-free year. That must feel gratifying. I hope to accomplish the same soon enough.
Yeah it was great until I retore my ACL:(
(sad face emoji). Sorry to hear that. a re-tear...doesn't sound like it heals quickly. I also did something to my knee recently, altho it's a mystery how, that makes it fill with fluid when I run sometimes but not other times. This is what I meant by the post-50 injury train...you never know when it's leaving the station, or if it's coming back.
Good listen! Being in touch with the ground strength-wise is always the answer and something as you say particularly men have historically neglected. Thankfully looking at updated athletic training in sports today, core strength training is something kids are actually doing now, given the world at large understands how important it is. I would add that thinking about 'training' and 'not training' as you get older is perhaps missing an opportunity. Every time you sit stand, walk up stairs, drive to the store etc. you have an opportunity to 'train' or 'live mindfully' by which I mean engage core, work stabilizer muscles and reeducate your body's neurological and musculoskeletal systems. These minuscule movements repeated unconsciously thousands of times a day present an additional and maybe larger opportunity to hone one's fitness and strength than training itself, if we do them consciously.
Terrific point, Dominic, about the training comprised by all the common daily movements that can and should present a form of core strength training. The reeducation of one neurological and musculoskeletal systems that you mentioned is something my doctor of osteopath continually discusses with me. It takes months/years, but I believe it works.
I agree with him!! I am living proof. My posture and neuro-feedback in my body is fundamentally different compared to a decade ago due mostly to conscious attention to small movements.
Wow, these are such great examples of small, mindful movement changes that can have big impact over time. You're aging with strength!
Dominic, rereading your comment, I feel compelled to ask: what small movements, specifically? If you don't mind sharing. And what specific attention are you giving those movements that has created better posture and a healthier body? Also, how long did it take before you begin seeing results from what I would imagine would be months if not years of painstaking (painful?) corrections?
I ask because after about 20 or so adjustments of my out-of-sync pelvic bones and muscles, by my doctor of osteopath, spanning roughly 2 years, I believe I'm now starting to reap the benefits, by not literally getting out of joint as easily or as regularly as I used to. My body seems to be learning how to stay in proper form. Wondering if you have a similar result.
Sitting down in a position where you can stand without moving your feet - i.e. a position where your legs and core are activated. Cervical retraction or 'chin tuck' countering the tendency to hold your head forward of your spinal plumb line (especially when working at a computer) and therefore stress your neck and cervical spine and start the whole 'dowagers hump' journey. walking / standing with palms facing forward or close to forward encouraging your shoulders to sit in a neutral position and scapulas to be fairly stabalized - this counters the tendency (for men particularly) to slope shoulders forward, moving them out of a stable and protected position and increasing the likelihood of injury......to name but a few..... For me this has been a 20 year process or slowly gaining wisdom after a litany of injuries. As I age the results vary, but I seem to be just about keeping ahead of the decline.....by a hair.
You agree with her!
I agree with her!
We all agree with my D.O., don't we?