All of that changed in 2014, when Lastra, 42, a planning director for the
Lastra became a fan, too. "I could get that runner's high and still protect my knee," she says. Lastra now goes to Solidcore several times a week and has become a part-time coach. The workouts strengthened the muscles around her knee, so she's able to run again and often does laps around the soccer field while her daughters, ages 8 and 10, are practicing. Her pace has slowed, but Lastra says that if she hadn't done Solidcore, she probably wouldn't be able to run at all.
Not everyone over 40 has a reckoning as painful as Lastra's, but her experience is instructive. Although some people continue to run long distances into their seventies and beyond, many are no longer able to put that much pressure on muscles and joints. Injuries are more common, too. But even as working out becomes more challenging, it's more important than ever to stay fit.
Exercise has been shown to prevent or control a wide range of diseases and health problems, including stroke, diabetes, certain types of cancer and arthritis. A recent study by researchers at the
The most effective exercise regimen is one that gets your heart rate up, strengthens your muscles and joints, and improves balance and flexibility. Fortunately, you can take a number of paths to accomplish those goals while minimizing the risk of injury.
Get Buff in a Boutique
Solidcore is just one of an assortment of workouts that seek to combine all the elements of total fitness in one sweaty session. Others include Pure Barre, which incorporates a ballet bar and upbeat music into its workout; CrossFit, which weaves together weight lifting, running, rowing and more; and SoulCycle, a spinning class that mixes in an upper-body workout. Most provide a way to adapt the routines to your abilities, so you don't need to be an Olympian to participate.
One of the fastest-growing boutique programs is Orangetheory, which has more than 450 studios worldwide.
That led Latham, now 60, to create a one-hour interval workout during which clients rotate between a treadmill, rowing machine and resistance training with free weights and suspension straps. With assistance from heart monitors and flat-screen TVs mounted in the studio, participants can determine when they've reached the "orange zone"--defined as 84% or more of their maximum heart rate.
Like Solidcore, Orangetheory allows participants to get a cardio workout that doesn't put a lot of stress on their joints. "After 40, your joints can take only so much," Latham says. "I used to do triathlons and everything else, and now I have arthritis in my knees."
Other boutique programs use different strategies to keep clients energized and entertained. CrossFit publishes a "Workout of the Day" (WOD) on its website to encourage members to mix up their exercise routines and take a rest day. At SoulCycle, participants work out in candlelit studios as instructors encourage them to pedal harder.
Coffman, who works out five or six times a week, says she's motivated by her family history of heart disease. Her father had a heart attack at age 42 and died when he was 52. "I have a physical every year, and my blood pressure is great," she says. "I can't imagine the shape I'd be in if I weren't doing this."
For all of their popularity, boutique fitness programs aren't for everyone. The loud music and intense workouts may be off-putting to people who haven't exercised much in the past. Although CrossFit has a large and enthusiastic following, critics say its difficult regimen and competitive atmosphere cause some people to push themselves too hard, leading to overuse injuries. (CrossFit says its WODs can be adapted to suit an individual's fitness level.) And boutique fitness classes are pricey. Costs range from about
Design Your Own Program
If group exercise isn't for you or you don't want to spend that much money, you can create your own routine. Consider getting help from a personal trainer, at least initially, so you can design a fitness plan that suits your abilities and needs, and incorporates cardio, strength training, balance and flexibility. The cost of a personal trainer varies depending on where you live, but the average is about
A trainer should "get a really clear idea of where the individual's body is," says
A consultation with a trainer is particularly helpful when it comes to strength training, something many older people skip because it's hard and, well, kind of boring. That's a mistake. Muscle strengthening and endurance training may be the most important elements of a fitness program for older adults because they prevent the loss of muscle mass and the physical weakness that often accompany aging, according to the
You don't need to be a bodybuilder to strengthen your muscles and bones. Resistance training takes many forms.
You can also improve bone density and muscle strength by working out with free weights, stability balls or blocks. Some yoga positions, including the Tree, Triangle and Warrior II poses, have been shown to increase bone density, according to a study by the
Strength training doesn't require an enormous time commitment. Aim for half an hour twice a week; if you can fit in three half-hour workouts, that's even better. Although you can do strength training at home, a few sessions with an experienced trainer can go a long way toward developing good form, which will help you avoid injuries. A good trainer can also help you come up with a whole-body workout "so you're not just standing in front of a mirror doing bicep curls," says
Staying Motivated
The best workout program is one you enjoy, because otherwise, you probably won't stick with it. Identifying the program that's right for you may require trial and error. If you're interested in a fitness class, find out if it offers a free or discounted introductory session. Don't be afraid to try a new sport or activity: It could provide the jump start you need to get moving. Bailey says one of her clients recently signed up to play pickleball, which combines elements of tennis, badminton and Ping-Pong. "It got her involved, and she was with other people her age."
Bailey says she spends a lot of time disabusing older people of the notion that they have to run to stay fit. "You don't have to run, but you do have to have some kind of cardiovascular fitness, whether that comes in the form of tennis, walking or Zumba class."
Callie Coffman's strategy is to keep her workout clothes at the office and go to class directly from work. "Some days, the hardest thing is to get there," she says. "But once I finish the workout, I walk out of the building feeling like a supermodel."
Cardio training
Ideally, your exercise program should include 30 minutes of aerobic training at least five times a week. These activities will get your heart rate up.
Biking and spinning.
In 1999, Moore and a group of friends founded the
Biking is an excellent way to get your heart rate up without stressing your joints. If you're new to the sport, consider joining a bike club. You can find a directory of local groups at
Walking and hiking. This activity is a great way to get outside and moving, and many communities have local walking groups. Walking is also easier on your joints than high-impact sports, such as running.
To get a good cardio workout, though, you must maintain a brisk pace. Go for 70% of your maximum heart rate (subtract your age from 220 to get an estimate). Fitness trackers, such as the FitBit Surge, FitBit Charge and Jawbone UP3, will track your heart rate and reduce the temptation to stroll (see "
Swimming.
The U.S. Masters Swimming program sponsors adult training swim programs and competitions for all ages. For a directory of local clubs and pools, go to U.S. Masters Swimming website.
Balance and Flexibility
Maintaining balance and flexibility is important at any age, but it becomes critical after age 40. Muscles, tendons, ligaments and connective tissues become less flexible as you grow older. And poor balance contributes to injuries from falls. Here's how to stay limber:
Tai chi. This ancient Chinese practice, originally created for self-defense, involves a series of slow, gentle movements and postures that are performed in a standing position. The program improves balance and reduces stress, says
Yoga. If you're new to yoga, look for a hatha yoga class, which usually focuses on slow, gentle movements. An Iyengar class may also be a good choice: These classes typically include props, such as blocks and belts, to modify moves to suit your abilities and prevent injuries. Many studios offer classes for beginners, and some are designed specifically for people who are older than 50. Find a teacher who provides ways to modify poses.
Pilates. When you practice Pilates, you use your own body to improve core strength and balance. For instance, the "roll like a ball" exercise, performed from a seated position, massages your spine and helps strengthen your abdomen. This program is low-impact with minimal risk of injury. Its standing positions can strengthen the bone density in your spine and hips. You can find a list of certified instructors in your area through the
Sandra Block is a senior associate editor for Kiplinger's Personal Finance. .