I’m half joking. But as a 30-something who used to be very active, I recognize I’m over the hill and my joints sound like pop rocks
Anyone replying “stretching” is basing their response on grade school gym class, not science.
Studies have not shown that stretching has a positive impact on injury prevention, and this has been widely known in the literature for over 20 years. Stretching can improve performance in some sports like gymnastics where increased flexibility is needed, but that is unrelated to injury.
Stretching has a negative effect on performance in other cases because it actually decreases muscle force generation.
Think about it, would you think that loosening all the belts on a machine would automatically make it less likely to break down?
So what does prevent injury?
- Good warm-ups. Walk before you jog before you run. Lift an unloaded barbell before a loaded one, etc.
- Strength. A joint surrounded by muscle is a stable joint. That means doing exercises that strengthen all the muscles, including minor ones. It’s part of why most people who know what they are talking about will try to get you to do compound lifts with free weights over single joint exercises on machines.
- periodization/progressive overload. Basically slowly building intensity and then backing off to recuperate.
I transitioned to an ebike.
I cycle when I can, I have a 20mi loop on trails I can do, but fell way short of my goal for this year. I also am trying to restart regular yoga classes with my partner at our gym, where we also climb and lift weights. Hiking is good too, or even just walking our neighborhood. Eating healthy (we focus on protein and whole food/plant based, but not completely vegetarian), and I’ve been tryin to cut back on the whiskey and beer but it’s just so good and shit is just so depressing in the world lately…
Quite s bit older than you and I:
- Hike and/or backpack, anywhere from 3-12 miles and up to 5k ft elevation depending on the weekend (and weather, icy mountains are slow going)
- Gravel biking, or on the trainer with Zwift
- Running, though I don’t particularly like it, so not much
- And days I just want to move around, archery
You are not old at 30, your body is just out of practice and your mind lacks motivation. Both can be tough to overcome.
If things are hurting, I highly recommend cycling of some form, as it’s way less impact. Or hiking with poles, helps a ton. Just take it slow to start.
Walk 5km a day during the week, and 8-10km a day on weekends. Weights three to four times a week, and a cardio session afterwards. I like using the ski machine, as it gives me a serious workout without any impact.
Weights has had a huge impact on my quality of life, as I am recovering (recovered?) from a serious head injury. I was not active for nearly 18 months and am feeling good about my body for the first time in years.
58m here for context.
I wish I had 3-4 hours a day for this kind of activity.
It wasn’t easy getting into that routine. I get up at 4:30 for my weekday walk, and it takes about an hour. Weekend walks start at 5:00am, and generally take 1.5-2 hours. Gym is two hours, once or twice during the week and both weekend days. Life still gets in the way sometimes, and I am lucky that my job is flexible. For example, I started work at 6:30 this morning and will knock off at 2:30 and go straight to the gym. I will be home before 5:00.
The alternative was living with the results of an injury and letting my health deteriorate further than it already had. Some days, motivation is still hard.
I started Shaolin Kung Fu at 45. 7 years later im getting my black sash and getting invited into the inner chamber.
Tell Bruce I said “hey”.
as someone over forty: Have a hearty FUCK YOU, and buckle up snowflake.
As someone over 60: you ain’t seen nothing yet.
there aint no way gramps
Not gramps yet. My kid is just 16.
Over the hill at 30? Damn. I’m 49 and have no issues. Stay active walking, biking, hiking, I work an active job also. I live that I stayed in shape as a younger man and it’s worked well as a middle aged man. I plan on staying active for decades.
20 somethings think 30+ is forever away.
tbf, every decade thinks the next decade is basically game over and will take an eternity to reach
Mid 30s, I gym, i’ve gymed for years, but now i have prehab warm up exersizes for the big lifts to activate all the supporting muscles. I havent pulled anything in a while so i guess they are working.
I plateued, years ago, i dont need to get any bigger. Instead i do much more rounded workouts.
From what i’ve read, rowing is super low impact and very good for your health from a cardio perspective and a muscle workout perspective. I keep meaning to give it a try, but my routine works for me. Maybe as i get older.
Not sure your workout regimine but I’ve found compound lifts make for shorter workouts and provide the most benefit as we age, particularly squats, deadlifts and rows.
So many people think their back hurts because they’re old when really their back hurts because it’s weak. I started lifting at 47… that was 8+ years ago. I feel so much better and ache so much less in my 50s than I did in my 40s, and surprisingly you can really add muscle and strength even when you’re older, if you want to push yourself. I never anticipated such gains were possible but working hard combined with eating and sleeping well still pays off.
https://jamanetwork.com/journals/jama/article-abstract/382128
Yeah, you are spot on.
I’ve had to come to terms with taking things slower than I used to. I learned the hard way that I can’t just train for a 10k in a few weekends.
The rule of increasing distance/duration by 10% per week is to protect our joints/bones/etc when they ain’t what they used to be.
I find a variety of activities help distribute the loads
I often push my older body when it’s not used to work. This means I pull a muscle once every few weeks, often in my upper body; or demand too much in my knees.
Fortunately I can heal in a week or two, but I definitely am slow to heal compared to before.
Spoiler alert, it doesn’t get any better. I need to do more yoga and cross training
I’m still trying to reach my potential two hours of workout daily, only doing one hour of things that makes me sweat.
I have alarms on my phone set every three hours to remind me to stop and do something
The alarm is a great idea. I should do that. Even just sitting for long periods hurts now!
Sometimes I only walk around, other times I do more like run
Rowing and swimming (in a pool, not because the boat capsized). Both are non weight bearing, easy on the joints. Rowing is excellent for your core.
I cannot stress to people how much rowing is actually enjoyable as someone who doesn’t want to “make time” for working out. It’s so relaxing.
Not how I row lol. I’m trying to get the maximum workout in minimal time. I used to put on nature documentaries and go for longer, slower rows but with a kid I need to be done as quickly as possible.
I’m not talking about rowing machines. I’m out on the water with a crew, hauling on an actual oar. It’s the best thing ever.
Ah dang, that’s awesome!
Cycling is great. Not hard impact. Can really push yourself if you want to. Cardio and strength training. You get to be outside feeling the wind against your face. And you can cover a lot more distance than walking or running so you can make a trip out of it.
I used to love riding my bike, but I can’t really do it anymore because of low back pain. I’m also in my 30s.
Oh man. I’m sorry. Is that what those sitting bikes are for that are low to the ground?
I think so. I used to work in a bike shop though, so I don’t know if I’ll ever be able to overcome the cringe of riding one.
All kidding aside, they do tend to be expensive and take up more space and a lot of bike shops don’t like working on them.
Haha I get that. Guess it’s roller blades for you then.
Electric scooter :p
Nice
how badly do you guys treat your bodies that you are decrepit in your 30s??
Asking the real question. I’m in my 40’s now and doing fine. Sure I’m not literally invincible anymore like I was as a teenager but everything works as it should.
I’m 39, and the picture of health. I rarely injure myself, and when i do, it doesn’t take long to heal. Holy shit, how bad are these people treating themselves if they’re so decrepit so young? SMH my head.
I’m half joking when I say decrepit but I’m definitely not able to workout 6 days a week, play 3 mid intensity basketball games back to back, or bike for 4 hours anymore. No major injuries but I feel the wear and tear a lot more than I used to. Biologically, people typically do go through a noticeable decline in performance after 30.
I read that there are two “waves” of rapid biomolecular aging in the mid-40s and early 60s. Still affects everyone differently and of course a worn-out body will feel that much worse.
In general, though, our bodies start wearing out in our mid-teens, about a decade before we’re even fully grown! High-frequency hearing is one of the first things to suffer. Bodily decline is really a constant companion in our lives; it only becomes noticeable when it starts accelerating.
I known many people 30s-40s who can do routines of that intensity, including myself. Anywhere near 30 is far more about conditioning than it is age.
No exercise and lack of muscle really makes life harder.
