Aging. It is something that many Australians fear.
Things that used to be easy may not be anymore, appearances change and the body works differently, but it’s not all bad.
The aging process cannot be stopped, but physical activity can bring a host of benefits as people age.
According to Pazit Levinger, a senior researcher at the National Institute for Research on Aging, wellness and overall health are better for those who exercise into old age.
“Physical activity is one way you can preserve efficient systems in your body that help you overcome disease, function better, and live a good quality of life,” he said.
‘Running has kept me healthy’
While not all older Australians can expect instant health improvements from exercise, 84-year-old Abdon Ulloa is confident in his regular running routine.
Abdón started in the hobby when he was in his mid-40s. He has now run 75 marathons (the last one was when he was 77 years old) and he estimates that his half marathons now number in the thousands.
He goes to parkrun weekly. He has been showing up on Saturday mornings for the past three years and has logged 184 runs.
All that exercise, he believes, has paid off.
“Keeping running, keeping moving, it’s kept me very healthy,” he said.
“I don’t take any medication and I visit the doctor once a year. I don’t have any problems.”
Abdon is in a league of his own at his local parkrun at Menai in Sydney, where he is the only runner over 80.
About an hour south, 82-year-old Ron Perry can be found touring the North Wollongong track.
“A lot of us are still dragging our feet around the back of the field,” he said.
Like Abdon, Ron started running in his 40s and believes that has kept him in good health.
“I started running around the block and then along the beach and just from there,” he said.
In the nine years since parkrun began, he has done 215 runs.
‘Use it or lose it’
The World Health Organization (WHO) and the Australian Department of Health and Aging Care recommend that people over the age of 65 get about 30 minutes of exercise most days of the week. But data from the Australian Bureau of Statistics (ABS) shows that half of this cohort is not that active.
“It’s one of those things, we know it’s working [exercise]we just need to encourage people to do it more,” said Professor Levinger.
He also explained that ideally, exercise in old age should target the heart and lungs, with some strength and endurance training as well.
There should also be a focus on balance exercises.
“The heart is less able to function efficiently as it used to when we were younger,” Professor Levinger said.
“And the same with the respiratory system. We can often feel a bit out of breath as we age.”
Then there is the issue of muscles becoming weak.
“If we don’t use them and preserve the strength that we have, we lose muscle mass and strength and that will have a direct impact on how we function,” Professor Levinger said.
“When you exercise, you can improve how those systems work.”
When it comes to running in particular, Professor Levinger said the benefits were great, particularly for the cardiorespiratory system and the bones.
“Your blood pressure is in the normal/healthy range, your resting heart rate is reduced, and practically your heart is working more efficiently,” Professor Levinger said.
“Those who, for example, have been running for a long time and are still running, it’s great for the bones, great for the muscles.
“We often use the phrase ‘use it or lose it,’ which is actually correct.”
One who wears it is 98-year-old Colin Thorne, who in New Zealand has become the oldest person to join the 100 parkrun club.
Charging
“I’m not going to give up until I have to,” he said.
It’s never too late
Bill Lamont is Australia’s oldest active parkrunner. He signed up a couple of months ago and broke his age group record in Jells parkrun, on his first lap of the track.
“In June, on my 93rd birthday, I decided to give it a try and I’m so glad I did, I’m really enjoying it,” said Bill.
Bill has always been active, and even now he takes exercise classes, orienteering walks, and plays table tennis.
“I’m pretty sure all those activities are what keep me as healthy as I am. I don’t have any medical issues at this age,” Bill said.
Professor Levinger says the bottom line is, do what you can handle and do what you enjoy.
“Do what you can and build. You don’t have to be fit, you can exercise and start at any age.”
Just like Lenore Rutley, who always did her morning walk but started running at 72.
“I wanted to do something a little different,” he said.
Since that decision was made, Lenore has racked up 332 parkruns.
“I just run downhill now. Every once in a while I’ll hurry up and run a little bit and then walk a little bit,” he said.
Professor Levinger said the key is for people to aim to do something they enjoy.
“You want to do things that you’re comfortable with and have fun with, because then you’re likely to stick with them,” he said.
And as Lenore says, “what else would you do on a Saturday morning?”
ABC Sport partners with run through the park promote the benefits of physical activity and community participation.
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