Chapter 1: The Path to Extended Athletic Life

While aging can bring increased health risks, it shouldn’t deter you from pursuing your passions. Although some challenges are unavoidable, there are proactive measures you can take to navigate these hurdles effectively. This advice applies to nearly any sport or physical activity. As a kinesiologist, I guide my clients in establishing these habits early, allowing them to sustain their health long after our sessions together. I hope you find this guidance beneficial as well.

If you're looking for straightforward techniques to extend your athletic journey, you've come to the right place. These methods will not only boost your performance but also prepare your body to tackle various challenges that come with aging.

Note: If you have chronic conditions or injuries that could complicate your exercise routine, please consult a healthcare professional before implementing any of these suggestions. This list isn't exhaustive, but I aim to share three often-overlooked tips that can greatly enhance your longevity as an athlete.

1) Establish a Training Journal

Keeping a training journal is essential for monitoring your workouts and preventing injuries while enhancing your performance. Top athletes rely on this practice, and if they don’t, they have someone managing it for them. After each workout, take a moment to jot down what you did and how you felt—both physically and emotionally.

This journaling habit encourages mindfulness during training. If you notice any imbalances—like muscle strain or persistent fatigue—you can address them promptly. Avoid the mindset of "toughing it out," as unresolved issues can lead to chronic injuries. If you're uncertain about any symptoms, consult a physical therapist. Often, minor adjustments, such as changing your gear or environment, can resolve these issues.

2) Prioritize Joint Health

Mobility training is a vital aspect of a long-lasting athletic career. As flexibility naturally declines with age, it’s wise to start these practices early. Below are two of my preferred mobility exercises, which should be performed 3-4 times a week.

Thread the Needle

• Application: 10 reps per side
• Instructions: Begin on all fours. Exhale and reach one arm underneath your body, maximizing your range of motion. Return to start and reach upwards with the opposite arm. Track your moving hand with your eyes to enhance neck mobility.

Toe Touch Squat-to-Stand

• Application: 10-15 reps
• Instructions: Bend at the hips to lower your arms towards the ground (don’t stress if you can’t touch your toes). Then, drop into a squat, resting briefly at the bottom before returning to standing.

3) Strengthen Your Posterior Chain

Improving posterior chain health is easier than many think. To enhance this area, avoid awkward sitting or lying positions for extended periods, and incorporate strengthening exercises for your back muscles. You can perform these effective movements comfortably at home.

Cobra Extension

• Application: 2 sets of 15-20 reps
• Instructions: Lie face down, exhale, and lift your legs and upper back off the floor while squeezing your glutes. Hold briefly before lowering.

Reverse Plank

• Application: Hold for 30 seconds to 1 minute (gradually increase)
• Instructions: Sit with your legs straight and hands beside your hips. Press up to lift your body, tightening your glutes and core, maintaining a straight alignment.

Bear Plank Kickbacks

• Application: 10-15 reps per side or 1 minute
• Instructions: Start in a bear plank position with bent knees. Alternate kicking back each leg while keeping your core engaged and back neutral.

Conclusion

While certain aspects of aging are unavoidable, you have more control over your health than you may realize. Adopting healthy habits like proper nutrition, quality sleep, and regular exercise is essential, but these three tips can take your longevity to the next level. By consistently applying these strategies, you can remain fit and injury-free well into your senior years.

This investment in your health is among the best you can make—why not start today?

-David Liira, Kinesiologist

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