Inevitably and naturally, age affects exercise capacity, resulting in decreased performance and endurance. The importance of exercise to overall health, however, does not decline.
Question: I am having a hard time accepting a decline in my exercise capacity. What can I do to regain my enthusiasm to get to the gym?
Answer: There comes a time when all of us can no longer run as fast or far as before, hike trails with ease, or play sports at the same skill level or intensity. We will also have less endurance and need more time to recover. Whether due to aging, injury, or health issues, when the body can no longer perform like it once did, men especially can experience bouts of grief as they try to confront this new reality.
Physical decline is a type of tangible loss. You can feel this kind of loss practically every day, as the body reminds you that you can’t do everything you once did, and the change feels permanent.
In comparison, an intangible loss is the kind you feel from losing someone. It’s a loss that can’t be seen or touched, so there’s not always a constant reminder like with a tangible one.
A tangible loss like physical decline can make you feel discombobulated about who you are now and what the future holds. This constant ruminating can lead to prolonged bouts of sadness and isolation that, if not dealt with, can quickly progress into depression.
By acknowledging diminishing strength and stamina, you can then focus on adaptations that can be healing and healthy.
Ideas to try when age affects exercise capacity
Here are some strategies that can help.
Change your mindset.
Make peace with the fact that you have aged. Sure, it’s painful and frustrating to deal with an aging body, but focus on accepting physical changes as a new chapter in your life, not the end of the story.
Focus on the now.
Instead of dwelling on what you can’t do, focus on what you can. You can still accomplish a lot working with what you have.
Adjust your goals.
There are many things that you can continue doing with some planning and modification. I regularly ride a stationary bike several times per week. Over the past year, my average watts for a one hour ride have declined by 15%. While I don’t like it, I have reset my goal to achieve this new lower level of intensity on my rides.
Talk about it.
Start by reaching out to your friends. You will probably need to bring up this topic, but if you are with peers, it is highly likely that they are experiencing some version of the same losses. Consider seeking professional counseling if it’s affecting your mood so much that you have stopped exercising.
Howard LeWine, M.D., is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, please visit www.health.harvard.edu.
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