The MOBSTER IV
from the 4/21/24 newsletter . . .
RESOURCE: A peri/post menopause fitness guide
The female body goes through some serious metabolic shifts during peri and post menopause, and when we talk about an older population being under-resourced, this is one of those topics about which little attention is given. Gina Wright, a friend and colleague with whom I geek out on strength/movement things, has put together an incredible resource for understanding fitness and strength training as a peri/post menopausal woman. I've learned an immense amount from this e-book and have been implementing Gina's strategies in my work with clients for a couple of years now. Check it out here.
OLD SKIERS: a progressive example of aging in the media
In this IG post, I talked about the WHY behind The MOB: older adults are underestimated, under-educated, and under-resourced in our society and culture -- in general, and very specifically in fitness. It's one of those things where once you realize it and learn about it, you start to see it everywhere. I love seeing articles in the media that push a different narrative, and this article about The Wild old Bunch ski club in Utah is one of those stories. Essentially, the Wild old Bunch is a long standing ski club in Utah comprised of over 100 skiers from 60 years old and well into their 90's. Feel free to read the whole article here, but I want share with you a couple of points I found really poignant and a final point I hesitate on.
Aging is real.
First and foremost, the article doesn't deny aging. Oftentimes, the longevity agenda in the health industry gets muddled with things like "age-defying" products and regimens and "age reversing" bio-hacks, etc. Aging is a biological concept based on time. If you are alive, you are aging. Period. However the article highlights how these older skiers use the reality of aging as a opportunity to engage differently rather than using it as an excuse to quit something they love:
"The Wild old Bunch agree on another reality of skiing with age: Training is necessary. 'We work out the rest of the year so that we stay in shape for skiing,' said Mrs. Bowling, who got two trampolines for her local gym so she and her husband could jump back and forth in the off-season."
"In recent years, [Matt Kindred] has slowed down, thanks to a long list of ailments: a major stroke, prostate and colorectal cancer, two hip replacements. But the challenge is part of the point. 'I have to work at it. It makes me live longer,' he said."
Awareness and acceptance of aging, rather than denial, is exactly what lends to these older skiers making the necessary changes they need to make to keep going. The article suggests that continuing to ski in older age says more about a change in the risks you're willing to take rather than a decrease in your ability to continue with an activity you love:
" 'But that’s not to say older skiers get hurt more often. They don’t seem to,' Dr. Toresdahl said. A series of unspoken rules among the Wild old Bunch help see to that: Only ski on clear days. Ski on weekdays, when the crowds are smaller. Ski familiar territory, where you know the hidden rocks and shady patches from decades of experience."
Community, community, community.
At any stage in life, community and a sense of belonging are major contributors to living a longer and higher quality life. I love seeing this focus on maintaining community with The Wild old Bunch:
"Dr. Brett Toresdahl, an associate professor of sports medicine at the University of Utah . . . sees plenty of older skiers — in his practice and on the slopes. 'You’d assume that it’s foolish for them to continue skiing, but when done carefully and wisely, it can be a great way for them to stay healthy and be in community.' ”
"So it’s significant that older skiers describe a version of aging in community that starts on the slopes and extends to the rest of their lives. Members of the Wild old Bunch regularly get together for birthday parties and summer cookouts; and every Wednesday evening, a rotating cast comes together for dinner at a nearby Olive Garden, where they’re joined by former skiers and non-skiing spouses."
The article goes on to highlight that this ski resort along with others in the area offer a very simple resource -- offering free ski passes to anyone over 80 or other steep discounts -- making continuing this physical activity financially possible and promoting community in the process.
Is this actually true?
" 'Some inevitable effects of aging increase the risk of ski injuries. Bone density and muscle mass decrease; reaction time slows and balance falters.' Dr. Toresdahl said that when he treats an older skier, it’s most often for a fracture."
Yes, bone density loss and a decrease in muscle mass lead to slower reaction times and affect our ability to balance well (source, source). And yes, 3 million adults over the age of 65 fall every year and 1 in 5 of those falls results in a broken bone (source). But, the question is, are these age related effects inevitable? Three years ago I took a course with the Institute for Clinical Excellence called Modern Management of the Older Adult. When discussing the drastic atrophy of type II muscle fibers (the ones that help you move fast and lift heavy things) I asked, "Is this an inherent function of aging or a function of disuse?" The instructor immediately replied, disuse. In other words, he believed that it's because we tend to stop doing certain movements with age that we lose the muscle fibers that allow us to do those things -- aging on its own doesn't cause such a drastic degree in atrophy. However, nothing is so black and white. Understanding the etiology of muscle mass loss in older adults involves understanding the physiology of muscle protein synthesis which is known to be less sensitive in older adults. But why is it less sensitive? Is it inherent to age, or again, is it a function of chronic disuse? This is a little prelude to a future post for which I have a lot of digging to do for you. Let it suffice to say that it's never too late to start strength training. I like Peter Attia's savings account analogy. It's never too late to start, but the sooner you do, the more bang for your buck (or accrual) you will have.
WATCH
Watch these short clips for some positive aging inspiration out there:
Bill Stevens 95yr old Swim Instructor
Betty Brussel 99yr old swimmer and world record breaker
Nancy Meherne, 92yr old surfer