Train for the life you want to keep living

Why do we exercise?

It's easy to think the answer is:

To get fitter.

To get stronger.

To improve our balance.

To become more flexible.

And those are all worthwhile goals.

But they're not really the reason most of us want those things.

We want strength because of what strength allows us to do.

We want balance because of where confidence in our body allows us to go.

We want mobility because we want to keep moving through life comfortably.

Exercise is the tool.

Life is the goal.

What does “healthy ageing” actually mean?

Interestingly, the World Health Organization doesn't define healthy ageing simply as being free from disease.

It describes healthy ageing as developing and maintaining the “functional ability” that enables wellbeing as we get older.

In simpler terms:

Can you continue doing the things that are important to you?

WHO describes functional ability as including our ability to:

Be mobile and move around.

Meet our own basic needs.

Maintain relationships.

Continue learning and making decisions.

Participate and contribute to society.

That's a much broader way of thinking about ageing.

It's not:

“How old are you?”

It's:

“What does your life still allow you to do?”

What do you want your body to do in 10 years?

Here's a question we don't ask ourselves very often.

Imagine yourself 10 years from now.

What would you like to still be doing?

Maybe it's travelling overseas.

Walking along the beach.

Getting down onto the floor with your grandchildren.

Camping or caravanning.

Playing golf.

Gardening.

Going out with friends.

Carrying your own luggage.

Walking through an airport.

Going up and down stairs.

Living independently.

Now think about the physical qualities those activities require.

Strength.

Balance.

Mobility.

Coordination.

Endurance.

Confidence.

Suddenly exercise starts to look very different.

You're not just doing squats.

You're training your ability to stand up.

You're not just lifting a dumbbell.

You're training your ability to carry something.

You're not just practising balance.

You're training your confidence navigating the real world.

Strength gives us options

In our first article in this series, we talked about why strength becomes increasingly important as we get older.

But strength isn't valuable because we want everyone to lift increasingly heavy weights.

Strength gives you capacity.

Standing from a chair requires strength.

Climbing stairs requires strength.

Carrying groceries requires strength.

Getting off the floor requires strength.

Lifting a suitcase requires strength.

Working in the garden requires strength.

The stronger and more capable your body is, the more options you potentially retain.

That's what we're interested in.

Balance is really about confidence

The same thing applies to balance.

Standing on one leg isn't particularly important by itself.

But feeling confident walking across uneven ground might be.

Stepping off a curb.

Walking down stairs.

Exploring somewhere new while travelling.

Walking along the beach.

Getting into a boat.

Playing with grandchildren outside.

Balance training helps prepare your body for a world that isn't always flat, stable and predictable.

Mobility helps keep your world accessible

We also sometimes confuse mobility with simply “being flexible”.

They're not exactly the same thing.

Mobility is about being able to move through useful ranges of motion with control.

Think about everyday life.

Reaching into a cupboard.

Turning to look behind you.

Getting onto the floor.

Putting on shoes.

Stepping into a car.

Moving around the garden.

As movement becomes more difficult, we can gradually stop doing certain activities.

Sometimes without even noticing it.

Maintaining mobility helps keep those options available.

Physical activity and independence

Research examining physical activity in older adults has also found meaningful benefits for activities of daily living.

One systematic review of 47 randomised controlled trials found physical activity improved objective measures of everyday physical performance in adults aged 60 and over.

Interestingly, some of the largest benefits were found in activities that combined physical challenges such as balance and coordination with mental and social demands.

That makes sense.

Real life doesn't ask us to perform one isolated movement at a time.

It asks us to move, think, react and interact.

Often all at once.

Healthy ageing isn't about trying to stay young

This distinction matters.

We aren't trying to pretend ageing doesn't happen.

And we certainly don't believe your value is determined by how fit you are.

The goal isn't to become 30 again.

It's to give yourself the best possible opportunity to keep doing the things you value at 60, 70, 80 and beyond.

WHO makes a similar point.

There is no single “typical” older person.

Some people maintain very high levels of physical and mental capacity well into later life, while others experience limitations much earlier.

That's why exercise needs to meet the individual.

Your program shouldn't be based simply on the number on your birthday.

It should be based on where you are now and where you want to go.

What are you actually training for?

Instead of asking:

“How many calories did I burn?”

Try asking:

“What is this helping me continue doing?”

Your squat might be helping you continue getting out of a low chair.

Your row might be helping maintain upper body and back strength.

Your step-up might be training your ability to climb stairs.

Your balance exercise might help you navigate uneven ground.

Your Reformer work might be developing strength, mobility and body control.

Suddenly exercise has a purpose beyond exercise itself.

Keeping your world big

One of the risks of losing physical capacity isn't simply becoming less fit.

Our world can gradually become smaller.

Perhaps you stop walking somewhere because the hill feels difficult.

You stop getting onto the floor because getting back up is uncomfortable.

You avoid a trip because you're worried about all the walking.

You stop joining an activity because you don't trust your balance.

Often these changes happen slowly.

Our goal is the opposite.

We want to help you keep your world as big as possible.

That's why Active Aging isn't just one type of exercise

There isn't one single exercise that prepares us for everything life asks of us.

That's why our Active Aging program at Redefine combines different types of movement.

Reformer Pilates develops strength, control and mobility.

Strength Circuits progressively challenge muscles and functional movements.

Balance exercises challenge coordination and stability.

Mobility work keeps exposing your body to different positions and ranges.

And group classes add something else that's incredibly important:

Connection.

Because healthy ageing isn't only physical.

WHO's definition of functional ability also includes maintaining relationships and continuing to participate in society.

Moving with other people matters too.

What's your reason?

Maybe your reason is your grandchildren.

Maybe it's travelling.

Maybe it's staying in your own home.

Maybe it's surfing, golf, gardening, hiking or caravanning.

Maybe you simply want to feel strong and confident.

There doesn't need to be one “correct” reason.

It just needs to matter to you.

So rather than thinking:

“I really should exercise.”

Try:

“I want my body to keep allowing me to do _____.”

Fill in the blank.

Then train for that.

Start where you are

You don't need to prepare yourself before starting.

You don't need to already be fit.

You don't need perfect balance.

And you don't need to move the same way as somebody beside you.

Start with the body you have today.

Then gradually build strength, balance, mobility and confidence from there.

Because ultimately, exercise isn't about becoming better at exercise.

It's about helping you continue doing more of everything else.

What do you want to keep doing?

Think about your answer.

Then think about what your body needs to help you do it.

If you'd like some help getting started, our Active Aging program combines Reformer Pilates, strength, balance and mobility in a supportive community.

Our Active Aging Intro Offer gives you 2 weeks to experience the program for $49.

START YOUR ACTIVE AGING INTRO OFFER

Train for today.

But also train for everything you still want tomorrow to include.

References

World Health Organization. Healthy Ageing and Functional Ability. WHO defines healthy ageing around developing and maintaining the functional ability that enables wellbeing in older age.

World Health Organization. Promoting Physical Activity and Healthy Diets for Healthy Ageing. Physical activity in later life is an important contributor to functional ability, mobility and independence.

Roberts CE, Phillips LH, Cooper CL, Gray S, Allan JL. Effect of Different Types of Physical Activity on Activities of Daily Living in Older Adults: Systematic Review and Meta Analysis. Journal of Aging and Physical Activity. Review of 47 randomised controlled trials.

Australian Government Department of Health, Disability and Ageing. Australian 24 Hour Movement Guidelines for Adults and Older Adults.

General information only. Individual needs and health conditions vary. Speak with an appropriate health professional if you have concerns about commencing a new exercise program.