Age-Proof Movement Part 1: The Myth of "I'm Too Old For This"
Age-Proof Movement Part 1: The Myth of "I'm Too Old For This"
So, you just grunted while getting up from the couch and immediately thought, "Well, I guess this is my life now." Let me stop you right there before you start shopping for those decorative pillows that say "These Knees Are Vintage" or "Officially Old AF."
The Birthday Candle Fallacy
Here's the thing about aging that no one tells you: those numbers on your birthday cake have about as much to do with your movement capabilities as your zodiac sign has to do with your personality. (Sorry, Capricorns, but your back pain isn't because Saturn is in retrograde.)
The real culprit? It's not your age – it's your movement mortgage.
Think about it: if you've spent the last few decades making minimum payments on your movement account – sitting at desks, driving everywhere, and considering the walk to the fridge your daily cardio – you've accumulated some serious movement debt. And unlike your student loans, this one actually does come with collection notices in the form of stiff joints and that weird noise your knee makes.
The "I'm Too Old" Alibi
Let's be honest: "I'm too old for this" is the adult version of "my dog ate my homework." It's convenient, socially acceptable, and about as legitimate as those emails from Nigerian princes.
When you say "I'm too old to [insert basic human movement]," what you're really saying is:
• I haven't done this in a while (like, possibly since the Spice Girls were topping the charts)
• I don't want to look silly trying (as if everyone else looks like Olympic athletes)
• I'm afraid it might be uncomfortable (because your comfort zone has the square footage of a postage stamp)
Notice how none of those reasons actually involve your chronological age? That's because age is rarely the limiting factor – it's just the easiest scapegoat.
The Science of "You're Not Too Old For This"
Let's drop some knowledge that might make you rethink your relationship with your birth certificate:
• A 2019 study found 70-year-olds who strength-trained regularly had the muscle quality of people in their 40s. (Translation: your muscles don't own a calendar)
• Your nervous system remains adaptable throughout your entire life. (Yes, even after you started complaining about "kids these days")
• Recovery capacity changes with age – but strategic training makes a much bigger difference than the year on your driver's license.
Here's the scientific reality: your body responds to what you do, not how many times you've circled the sun.
Meet Your New Movement Heroes
Still not convinced? Let me introduce you to some folks who apparently didn't get the memo about being "too old":
Ernestine Shepherd started bodybuilding at 56, earned a Guinness World Record at 74, and still trains clients in her 90s. Her morning routine would make most 30-year-olds need a nap.
Jacinto Bonilla regularly crushes CrossFit workouts in his 80s that would leave your average college student questioning their life choices.
Johanna Quaas was still rocking competitive gymnastics routines well into her 90s. Yes, on the actual apparatus, not just walking briskly through the gym.
What do these movement superheroes have in common? They all ignored that little voice that said, "Aren't you a bit old for this?" and replaced it with, "Watch me."
The Real Age Factors (And How to Hack Them)
Okay, I'm not completely delusional. There are some physiological changes that come with aging. Let's address them like adults:
Recovery Takes Longer
• The Myth: "I can't work out because I'll be sore forever."
• The Reality: You need more strategic recovery, not less movement.
• The Fix: Space intense sessions further apart, prioritize sleep quality, and consider active recovery. Your body needs more TLC, not retirement.
Connective Tissue Changes
• The Myth: "My joints are just old."
• The Reality: Unused joints age faster than used ones.
• The Fix: Progressive loading, smart movement preparation, and consistent activity keep connective tissue healthy. Use it or actually lose it.
Hormone Shifts
• The Myth: "My metabolism just stopped."
• The Reality: Hormonal changes are real but dramatically influenced by activity.
• The Fix: Resistance training, stress management, and consistent movement patterns can significantly offset age-related hormonal changes.
The "Start Where You Are" Protocol
If you've been using your birth certificate as an exercise exemption note, here's how to begin your redemption arc:
1. Honest Assessment:
• Where are you actually starting from?
• Not where you "should" be, not where you were in college
• Where are you right now, in this body, on this day?
2. Progressive Loading:
• Begin with movements that meet you where you are
• Gradually increase the challenge
• Remember: your body adapts to what you do, regardless of age
3. Consistency Trumps Intensity:
• Showing up three times a week for moderate movement
• Beats exercising like you're auditioning for an action movie once a month
• Consistency is the secret sauce of aging well
4. Find Your Fun:
• The best exercise is the one you'll actually do
• Hate running? Don't run
• Love dancing? Dance
• Your body doesn't care what it's doing as long as it's moving
The Permission Slip You Didn't Know You Needed
Here it is, officially signed by someone with letters after their name: You have permission to move your body in ways that bring you joy, challenge, and improved function, regardless of how many candles were on your last birthday cake.
Your age is just a number. Your movement capacity is a choice you make every day.
The Real Talk Wrap-Up
Look, I get it. Starting (or restarting) a movement practice at 40, 50, 60, or beyond can feel intimidating. There's a whole fitness industry built around making 25-year-olds feel inadequate – it's no wonder the rest of us might feel hesitant.
But here's the ultimate truth: the best time to start was 20 years ago. The second best time is today. And contrary to what your creaky knee is telling you, you're not too old for this.
Stay tuned for Part 2, where we'll dive into how mobility actually changes through the decades – and more importantly, what you can do about it. Because getting older is inevitable, but moving like you're old? That's optional.
Book your age-proof movement assessment today. Your future self will thank you – and they won't even need to grunt while doing it.
