Push It - Salt-N-Pepa

For people like me (60+), maintaining physical activity is an essential part of a healthy anti-aging process. However, there’s growing interest in the implications of extreme exercise in one’s later years. Does high-intensity training or excessive endurance events, in fact prematurely age the body? Whilst moderate physical activity is universally recommended for us older people, the potential benefits and risks of extreme exercise can in fact be detrimental if we’re not careful.

Here are some facts about the benefits of exercise on the aging body. These benefits are well documented across all age groups and for people over 60 and consistent moderate exercise helps:-

• Preserve muscle mass and bone density reducing the risk of osteoporosis
• Enhances cardiovascular health, lowering blood pressure and improving circulation
• Supports metabolic function, reducing the risk of diabetes
• Promotes mental well-being, allaying depression and cognitive decline.

Well, that’s great and given these advantages, moderate exercise is a great way of combating the aging decline. However, what happens if we pursue extreme forms of exercise.

The physiological challenges of ageing

Sadly, after age 60, the body undergoes several age-related changes:-

• Reduced elasticity of blood vessels and heart muscle, potentially increasing cardiovascular strain
• Reduced bone density and joint integrity, raising the risk of fractures and osteoarthritis
• Decreased recovery capacity due to slower cellular repair and hormonal shifts
• Loss of muscle mass, making high-intensity activities more challenging.

These physiological changes mean that while exercise remains beneficial, the tolerance for extreme physical stress may diminish with age – kinda rubbish ain’t it.

Potential risks of extreme exercise

Engaging in extreme exercise, such as the odd Ultra or  high-intensity interval training without adequate rest, or weight-training, may introduce several risks:-

• Cardiovascular events - Sudden cardiac arrest or arrhythmias are rare but potentially catastrophic during extreme endurance events, particularly in older individuals with undiagnosed heart conditions
• Musculoskeletal injuries - High-impact or repetitive stress can exacerbate age-related joint degeneration, leading to conditions like tendinopathy, stress fractures, or severe arthritis
• Immune suppression - Prolonged intense exercise can temporarily impair immune function, increasing susceptibility to infections or rare syndromes
• Overtraining and fatigue - Excessive exercise without proper recovery may lead to chronic fatigue, sleep disturbances, and hormonal imbalances, undermining overall health.

Striking the right balance

Whilst extreme exercise poses potential risks, it’s crucial not to confuse these with the proven benefits of regular, moderate activity. Many older athletes continue to perform at high levels, but they do so with careful planning, medical guidance, whilst listening to their bodies. Strategies to exercise safely over 60 include:-

• Medical evaluation before beginning or escalating training intensity
• Gradual progression rather than sudden increases in volume or intensity
• Adequate rest and recovery, with attention to sleep, hydration, and nutrition
• Cross-training and strength work to support joints and bones
• Being mindful of symptoms, including chest pain, dizziness, or persistent fatigue. 

So be careful my ageing friends

For individuals over 60, exercise is an essential part of a healthy life, supporting physical, mental, and emotional well-being. However, whilst extreme exercise may offer personal fulfilment or competitive achievement, it also carries potential risks that must be weighed against its benefits.

At 63, I’m going to carry on doing what I can, when I can, until I can’t do it any longer. And when that day comes, I’ll have the satisfaction of knowing I gave it my best shot and made the most of what I had at that moment in time. I mean what’s the point looking back and saying, ‘If only’. Which could mean ‘If only I’d’ as well as ‘If only I hadn’t’.

How’s your body holding up and what are you doing to stop the inevitable corrosion?

1,217 Marathons - 289 Ultras - 9 GWR - 18 MDS - 206 Bones - 1 Body