Fitness: The secret to aging exceptionally well

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Exceptional aging is a relatively new term, given that for decades getting older was viewed as a time to slow things down. Reading books, taking long walks, working in the garden and indulging in mid-day naps was how the second half of life was supposed to look. Yet despite society’s acceptance that aging is synonymous with idleness, a few old geezers didn’t listen. Thank goodness. Science has documented a growing number of active older adults who have proven that, despite an inevitable decline in the physical function, biological aging doesn’t impede exceptional aging. In other words, age and aging don’t always progress at the same rate.

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There’s no better example of the untapped potential of our senior population than a recently published case study of an 82-year-old Italian male who decided to take up triathlon at the age of 75. Admittedly he was already active, playing tennis, golf, swimming and walking a few hours a week, before deciding to enter his first sprint distance triathlon (750-metre swim, 20-kilometre bike and five-kilometre run). By the time he was 82, he was training like someone decades younger. A typical weekly schedule included three 60-minute swim workouts, cycling two to three hours twice a week and four running workouts of about an hour each — adding up to 10-12 hours of physical activity on a seven-day cycle. He also participated in what the authors of the case study described as “an extraordinary number of competitive events.”

That kind of dedication to improving performance resulted in a VO2 max (a measure of aerobic power) of 39.8, 164 per cent over and above what’s considered the norm for men in their 80s. Impressively, it also ranks in the 60th percentile of men in their 40s.

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“To the best of our knowledge, the cardiorespiratory fitness described is the third highest ever described in the literature among octogenarians,” said the authors of the case study.

Results like this provide much needed motivation for our aging society not just to stay active, but also to take on new physical challenges even at an advanced age. With one-quarter of Canadians 65 years and older by 2040 and 80-year-olds part of the fastest growing age demographic in the world, it’s time to change the narrative suggesting that aging and exercise don’t go together — especially among people in their 70s and 80s.

Yet despite the spectacular results achieved by this active 82-year-old, don’t start thinking that 80 is the new 40. There’s no disputing that the body’s cells, muscles, tissues and organs begin a gradual decline in function as early as our 30s. Aerobic capacity falls by three to six percent in the third and fourth decade of life. After age 70, that loss of aerobic power accelerates to more than 20 per cent per decade. But not everyone’s physiological decline is at the same rate nor is it permanent once it starts waning. A study of elite male long-distance runners who maintained a vigorous training schedule noted a decline in VO2 max by a mere 0.6 per cent a year over a 22-year period, compared to a 1.5 per cent annual decline in their sedentary peers. An inactive lifestyle accelerates the aging process. Regular exercise slows it down.

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That’s not to say that every 80-year-oid who hits the gym has found the fountain of youth. Far from it, especially when it comes to competing at the elite level. Studies of masters athletes show that world-class times don’t age well. Strength, speed and power decline with age, even among the best athletes in the world, with an expected reduction in athletic performance of 46.5 per cent from 25 to 89 years old or about 0.7 per cent a year.

That may seem to deny the theory that training at the same intensity and volume as someone decades younger can forestall the aging process. But the goal isn’t to compete in the Olympics against athletes decades younger, but rather to live life to its fullest for as long as possible. That can best be achieved by avoiding chronic diseases, maintaining mobility and independence and staying mentally sharp and socially engaged.

An active lifestyle does all of that and more, even if you aren’t prepared to take up triathlon when you retire or spend 8-10 hours a week training to compete in the masters’ circuit. What the workout regimen of an 82-year-old triathlete demonstrates is that trainability doesn’t disappear with age. Taking up a new sport, setting ambitious fitness goals and getting into tip-top shape aren’t solely youthful pursuits.

“Participation in lifelong exercise may play a key role in maintaining or improving cardiorespiratory fitness, even at 80-plus years of age,” said the researchers who studied the late bloomer octogenarian.

These findings aren’t just important for anyone in their golden years, but also for those approaching middle age. Regular exercise is one of the most effective strategies for maintaining health and wellness no matter what year you’re born. And don’t fall into the mindset that age offers an opportunity to take your foot off the gas. The more regular and vigorous the workouts, the more likely it is that you extend the athletic vigour of youth well into your later years. Maybe you won’t be crossing the finish line as quickly as you once did, but crossing the finish line at 80-plus is the type of exceptional aging we can all strive to achieve.

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