Aging and Sex

It's Not Too Late!

No matter your age or condition, exercise can work wonders.

There's a common myth—probably the result of young men in professional sports—that exercise is for younger guys. Actually, nothing could be further from the truth. Although peek performance does decline somewhat as we pass into middle age and beyond, most lost endurance and strength are the result of inactivity. Less than 10 percent of men 60 and older get the recommended amount of exercise: 30 minutes three times per week.

The good news, though, is that it's not too late to turn over a new leaf. What you lose from lack of use you can regain without great pain. Being old has little effect on your ability to become fit. In fact, older men can improve their fitness at practically the same rate as youngsters. And the results can make the difference between house-bound dotage and an active, enjoyable retirement.

Take endurance exercise for example. The ability to switch quickly from intense initial exertion to sustainable output is key to maintaining an energetic lifestyle. Inactive older men tend to run out of early zip before their bodies can get into endurance mode. Just getting out of a chair and walking across the room can be a trial.

But older men who exercise make the change more quickly—nearly as quickly as males a third their age. A group of men averaging 72 years old who began using exercise bicycles three times a week were able to shorten their switch to sustainable exercise by 50 percent within six months. Their resistance to fatigue increased dramatically. It's not old age that saps our energy; it's a lifetime of lounging.

Older men who strength train can expect similar improvements. A study of men between 60 and 72 who took up weight training showed that they gained strength at nearly the same rate as young men (about 5 percent per session) and were able to improve overall leg strength by more than 100 percent! These men reversed what was once considered normal: up to a 45 percent loss of strength by age 70.

Endurance and strength are just two of the benefits older exercisers reap. It probably could go without saying that they live longer. At least as important, though, they enjoy their extra years. Fit seniors tend to maintain their mental sharpness, are less prone to depression, and enjoy a more active sex life.

If you're not exercising, it's time to start. Get an okay from your doctor and set up a plan. Walking is a great way to start. From there, who knows? You could end up running marathons.

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