The human body reaches its athletic peak for most sports between between ages 25 and 35, according the information website Faqs.org. With the average U.S. lifespan hovering around 78 years, most people have a lot of living left once the body's physical capacity begins to wane. Regular cardiovascular exercise can improve endurance as you get older.
Effects
As you age your maximum heart rate gradually declines, which means your body may no longer perform as it once did. An aging heart, along with other muscles, slowly loses power and strength, which reduces aerobic capacity. As the heart becomes less efficient it has to work harder to pump the same amount of blood through your body.
Maximum Heart Rate
Maximum heart rate, or beats per minute, is calculated by subtracting your age from 220 for men and 226 for women. For example, while a 20-year-old man has an MHR of 200 it falls off to 170 by age 50. The MHR of a 30-year-old woman would be roughly 195, but only 165 when she is 60.
Expert Insight
A few generations ago doctors typically didn't advise older people to take part in aerobic exercise. Nowadays seniors in their 70s, 80s and beyond are urged to take part in regular exercise to improve strength, mobility and muscle mass. A study published in December 2005 in "Current Sports Medicine Reports" found regular aerobic exercise may help offset reduced heart capacity, loss of muscle mass and other age-related physical changes that may have an impact on physical performance. The study concluded that exercise in older adults is safe and healthy and should be encouraged.
Recommendations
Aim for 30 to 45 minutes of moderately intense exercise such as swimming, bicycling or brisk walking most days of the week. Older people who may be prone to falls due to health conditions or certain medications should make sure their footwear is sturdy and fits properly. Check with your health care provider before starting a new exercise program.
References
- Current Sports Medicine Reports; A.P. Powell; Issues Unique to the Masters Athlete; December 2005
- FAQs.org: Aging and Athletic Performance
- Mayo Clinic; Fitness; December 2010
- Mayo Clinic; Healthy Aging; July 2010
- University of Pittsburgh Medical Center; May 2010
- Centers for Disease Control and Prevention; Life Expectancty; May 2011
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