Sep 19

Sep 19 Why recovery after exercise matters more as you get older. And how to do it best.

I bang on a lot about the importance and benefits of exercise because, well, it really is really important and beneficial. Not just to our current and everyday physical and mental health, but to our potential healthspan - how long we live in good health, free from the chronic illnesses that can affect us in older age.

What I haven’t addressed, or in all honesty fully considered, before is how our bodies respond to exercise and the business of recovering from it as we get older, which is something that necessarily changes and becomes correspondingly more significant in maintaining our fitness and keeping ourselves free of injury .

Why is recovery slower as we age?

There are various reasons why our body takes longer to bounce back after any kind of challenging exercise.

Our muscles don’t repair as quickly: As we age, our muscles don’t regenerate as speedily as they did, so the little micro-tears that happen to them when we work them vigorously take longer to heal. That healing process is crucial because it's what helps muscles grow stronger, but when it’s slower, it means more downtime is needed between intense workouts.
We’re less flexible: Muscles and tendons naturally become less elastic with age, making us more prone to strains or injuries if we push too hard, too soon.
Our joints aren’t as resilient: Cartilage—the cushioning between our joints—wears down over time. Without adequate recovery, we risk putting unnecessary stress on joints, leading to inflammation and discomfort.
Our hormones have changed: Testosterone and growth hormone levels, which are responsible for muscle recovery and growth, naturally decrease as we age. This makes it harder to recover from workouts as quickly or efficiently as we did when we were younger.

What exactly does ‘recovery’ mean?

It’s easy to think of recovery as simply resting or taking a break. But it’s more nuanced than that, especially for those of us who aren't 20, or, come to that 30, 40 or even 50, anymore. Now recovery needs to include these processes

Muscle repair: Nutrition and hydration are key to restoring muscle strength after strenuous exercise.
Tackling inflammation: Exercise, especially the strenuous kind, can lead to inflammation in muscles and joints, so part of recovery is addressing and reducing that.
Replenishing energy stores: Whether you’re lifting weights or doing cardio, your body uses up stored energy (glycogen) in your muscles, so recovery involves refueling.
Mental and physical rest: Taking time to de-stress and let your nervous system recover is as important as physical repair.

The best ways to optimise your recovery from exercise

You absolutely can get stronger, faster, and fitter as you age - whatever your starting point - but whatever exercise you do that challenges you, recovery needs to be a bigger part of the equation. Otherwise, you risk injury, fatigue, and burnout. So, what does proper recovery look like when you’re older?

1. Stay Hydrated

Water is the cornerstone of recovery. When you’re dehydrated, your muscles don’t recover as quickly, and you’ll feel more sluggish. You should be drinking water consistently throughout the day anyway, but that’s even more important after a workout.

2. Recover actively

As tempting as it might be to collapse on the sofa after a hard workout, you’re much better off doing some light movement like walking, gentle cycling or yoga. It helps promote blood flow, which in turn speeds up the delivery of rejuvinating nutrients to your tired muscles.

3. Make protein a priority

Protein is the building block of muscle repair, and as you age, your body needs even more of it to help rebuild those exercise triggered micro-tears in your muscles. Aim to get 20-30 grams of protein in within an hour after your workout. This could be from sources like chicken, tofu, eggs, or something like a protein shake.

4. Stretch and roll

Stretching is the unsung hero of recovery, especially for older people. Post-workout stretching helps to improve flexibility, decrease muscle stiffness, and prevent soreness. Foam rolling (see pic) or using a massage gun are both effective ways of breaking up muscle knots and relaxing tight areas.

5. Sleep well

Sleep is when the magic happens and your body does the bulk of its repair work, when your muscles recover and your energy replenishes. As you age, it’s even more important to get a full, restful night's sleep.

How best to prepare your body for exercise so recovery is easier

All of those recovery strategies will help keep your body in the best condition for exercise, but the best way to make recovery as effective as possible is by preparing it before you even start exercising. My top tips for that are

Warm-Up Properly

Remember when you could just launch into exercise without any preparation? Those days are gone. Warming up is essential to getting your muscles and joints for the stress of exercise. Start with dynamic stretches or light cardio to get the blood flowing and gradually increase your heart rate.

Know Your Limits

It’s easy to push yourself too hard when you’re feeling good, but overdoing it — especially as you get older —can lead to setbacks. Listen to your body and know when to stop. That extra set might not be worth the recovery time (or potential injury) that comes with too much exertion. .

Mix Up Your Workouts

Avoid doing the same type of exercise every day. Repetitive stress can lead to overuse injuries, so do a mix of strength training, cardio, flexibility, and balance exercises to reduce the potential for strain on any one muscle group (not to mention the boredom of doing the same thing over and over - a key reason why people don’t keep up regular exercise)

Wear the right kit

Don’t underestimate the importance of good quality workout gear. The right shoes and equipment really can make a world of difference in protecting your joints and muscles from impact or strain.

Including recovery as a part of your exercise routine, not just an afterthought, will help you stay stronger, more resilient, and fit for whatever exercise you do and help to ensure that your healthspan is as long as your lifespan.