Due to medical advances that allow people to live longer, healthier lives and the aging of the baby boomers, there will be more than 70 million Americans over the age of 65 by the year 2030, according to the American College of Sports Medicine. The fastest growing segment of the population will be those over 85. Exercise plays an integral role in healthy aging, and seniors who remain active can boost their fitness levels even more to participate in extreme sports.
Step 1
Work out every day, alternating aerobic and strength training activities to build your endurance and push your body to its limits. Older athletes are very trainable and possess sufficient abilities to increase strength and endurance abilities.
Step 2
Increase the intensity and duration of your workouts as you build endurance. Start with your normal level of activity and gradually build on it. For example, if you walk 30 minutes per day, add five minutes per week until you are walking for at least an hour. Increase your speed as well and walk on uneven paths, up and down stairs and over hills to recondition your body for heavier challenges.
Step 3
Add additional full-body workout routines to your repertoire. Swimming and cycling are activities that successfully serve to recondition your body to prepare you for extreme sports such as rock climbing, dirt bikes or snowboarding. You will increase your bone density, flexibility and endurance with higher intensity exercise programs. High impact exercises such as running and sports like tennis and basketball are especially effective for building stronger bones, which you'll need to protect yourself in case of accidents.
Step 4
Spend more time on balance exercises because equilibrium tends to become impaired with age and is a crucial ingredient in many extreme sports. Vision loss, diminished muscle strength, inner ear changes and posture contribute to loss of balance, an important ingredient to maintain extreme sports activities. Stand on one foot when you're waiting in grocery store lines. Walk heel to toe as if you're on a tight wire to improve balance.
Step 5
Concentrate on staying flexible by performing at least 10 to 20 minutes of stretching after every workout. Stretching should be performed on warmed-up muscles to prevent strains. If you stretch before you exercise, make sure to spend at least five to 10 minutes in light aerobics before you stretch.
Tips and Warnings
- Monitor your intensity levels with a heart rate monitor so that you can make sure you are reaching maximum training levels. You'll want to include periods of high-intensity exercise that bring your heart rate up to 80 or 90 percent of your maximum heart rate, while maintaining most of your time in the 55 to 60 range.
- Absolutely check with your doctor about your intentions to participate in an extreme sport activity. Conditions common to people of an advanced age that might preclude your participation in certain activities include joint pain, recent surgery, chest pain, bouts of dizziness, hernias or unplanned weight loss.
Things You'll Need
- Heart rate monitor
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