Stay Quick as You Age

Something I've noticed about aging is how it really does sneak up on you. Everything is just fine until one day, it isn't. Or you notice you can't do something as easily as you once did. I'm dealing with really sore knees right now, and can't wait until my last prolotherapy treatment at the end of September. I just want to get moving again! Unfortunately, I may not be moving as quickly as I once did, because another part of aging is losing your power, or speed. Luckily, there are ways to improve that, too. 

Why You Literally Get Slower With Age

As you get older, your ability to produce force quickly weakens. Many times, you don’t notice it until you suddenly need it - Like when you go to catch yourself before you stumble, or you reach quickly to grab something that’s falling, or have to rush across the street… and your muscles don’t fire up as quickly as they used to.

That’s because fast-twitch muscle fibers (Type II), the ones responsible for those quick, reactive moments, are the first ones to shrink as we age. This is why you can feel reasonably strong and still notice that quickness fading. The good news is that power responds to training, even for people in their 50s, 60s, 70s, and beyond.

Building Power Can Be Fun

Aging isn't always the greatest, but with some effort, we can improve some of the "symptoms" of aging, and even have fun while doing it. The movements to build power fit in this category, and I can even do them as I'm rehabbing my knees. 

Here are a few simple ways to build it back:

• Fast sit-to-stands: Sit in a sturdy chair → stand up as quickly as you can → sit back down with control. Repeat for 8-10 reps. (Progression: Add a small hop at the top.)
• Quick step-ups:  Using a low step or stair, drive one foot up and push through the heel with real intent.  The goal is to teach your nervous system to recruit muscle fast.
• Ball (or pillow!) slams:  Lift a medicine ball – or even a couch pillow – overhead and throw it at the floor as hard as you can. This is also a fantastic stress reliever after a tough day.
• Bonus: Dancing, pickleball, tennis, and golf all count, too. Anything that requires quick, reactive movement is working exactly the right system.

I'd love to hear your "power moves" that didn't make the list. Can you think of more fun ways to "be fast"?