Dr. Vo Chau Duyen, head of the orthopedic trauma department at Nguyen Tri Phuong Hospital’s sports medicine unit, offers advice on exercise for middle-aged individuals.
Age 40 – A Sensitive Age for Sports
According to Dr. Vo Chau Duyen, individuals over 40 are considered “sensitive subjects” when it comes to physical training. They need to particularly enhance their knowledge and consult with trainers and medical professionals to exercise safely.
Dr. Duyen notes: “It is evident that everyone at this age has a strong desire to engage in sports for various reasons. This could be due to stable work or children growing up.”
Women and men in their 30s are often very busy due to these factors. When they reach 40, there is an awareness of the need to engage in physical training to reduce illnesses and live healthier lives. This is a reasonable expectation.
However, people should also understand that after 40, our joints begin to deteriorate. Continuing to participate in heavy or high-intensity sports can easily lead to overload, causing joint pain and accelerating joint deterioration.
Middle-aged individuals need to be cautious when playing sports – (Image: FIRSTBEAT).
Additionally, the resilience of our muscles and tendons is not what it used to be when we were younger, which increases the risk of injury. Moreover, exerting oneself during sports can lead to cardiovascular incidents and strokes.
Those over 40 should choose light sports such as jogging, cycling, swimming… If they are currently playing high-intensity sports like soccer, tennis, or CrossFit, they can continue, but they need to pay attention to certain issues:
- Exercise regularly at a stable intensity to improve the endurance of the muscles and tendons.
- Avoid pushing beyond limits and refrain from using stimulants before and after training.
- Be mindful of weather conditions and personal health. Ensure sufficient rest when experiencing joint issues or fatigue.
- Gradually transition to lighter sports to maintain regular exercise in the future.
In general, the age of 40 is a very sensitive time for physical training. Many individuals with a solid fitness background from regular exercise may feel that their bodies are still as vibrant as in their youth, but this is not necessarily the case. To exercise safely, everyone should consult with doctors, specialists, and trainers.
Start Making an Effort from Age 30
Kate Baird, a physiologist in New York, states: “If you dream of taking long walks in the countryside after retirement, make sure to start working towards that now.”
“Beginning at age 30, we lose about 3-8% of muscle mass each decade, with more significant losses after turning 60. Bone mineral density also begins to decline in middle age, increasing your risk of fractures and osteoporosis. VO2 max, which is the ability to absorb oxygen and convert it into energy by the heart and lungs, also decreases.”
However, Baird also mentions that making some changes in your routine early can slow down this decline.
“For example, if your balance is unstable, start incorporating balance-enhancing exercises such as standing on one leg or Pilates. If you find yourself less flexible than desired, practice yoga or spend more time on stretching movements.”
“Each form of exercise will help slow the decline in bodily functions, and most of these are physical activities. Ensure you start this process as early as age 30.”
