How Old is Too Old for Calisthenics?

By Sue Holmes

AthleticMuscleMall.com

Calisthenics is often assumed to be an exercise only suited to the young and extremely agile mainly due to how tasking it can get.  Theories like these push seniors to the assumption that they should engage in the most minimally exercise available or just avoid that oath completely. 

Of course, the reason that commonly pops up is that they feel exercise isn’t safe for them, and advancement in age opens them up to a greater likelihood of falling, getting injured, or probably breaking something. 

However, studies have actually shown that this is not exactly the case and that regular exercise can actually cut down your chances of falling or getting injured as you grow older. This is simply because regular exercises strengthen the muscles. 

Is There Really An Age Limit For Calisthenics?

At the age of 73, Tamae Watanabe from Japan summited Mount Everest and set a world record of being the oldest woman to complete the climb. She broke a personal record that she set 10 years earlier. 

Therefore, straight to the point, no age is too old for calisthenics. Calisthenics can be pretty daunting but the amazing thing is that it doesn’t involve lifting weights or any heavy objects. All it requires is that you use your body to achieve a fit form. 

While there might not be an age limit to calisthenics, it is, however, essential that anybody over the age of 50 looking to go into it does it just right. Calisthenics for seniors is not impossible, however, the fact remains that the approach taken would be different from people of significantly younger ages. 

The basic aim of functional strength and fitness would eventually be achieved. However, it need not be said that a measure of caution is of the essence. Similarly, certain medical conditions would not support calisthenics. For instance, predominantly old-age ailments like arthritis or severe injuries to the back may prevent you from exploring the world of calisthenics. 

Like it or not, most of the factors that affect your physical performance stems from the mind. So, whether you’re 30 or 70 years old, if you feel like you’re too old for calisthenics, then indeed you’re too old. Your mindset would go on to affect your physical performance whether consciously or unconsciously. 

The bottom line, if you think you’re too old for calisthenics, you need to start by changing your mindset and then giving it a try. 

Benefits Of Calisthenics 

Calisthenics holds some major benefits especially for seniors. Beginning from around the average of 50, seniors begin to experience losses in muscle mass. This is a very natural process known as sarcopenia. 

This process is one of the main factors that contribute to a gradual loss of independence in seniors. It is best described as a loss in skeletal muscle mass and strength which of course occurs involuntarily and may result in severe consequences such as disabilities, insulin resistance, fatigue, frailty, and mortality. 

There are various causes of sarcopenia, but calisthenics is only effective for the inability to replenish and replace skeletal muscle that comes about as a result of age. It does this by increasing the ability of seniors to create, strengthen, and build muscle.

Other Benefits Of Calisthenics To Seniors

According to the Journal of Sports Rehabilitation, calisthenics can provide improved coordination in seniors within a period of three to six months. There is an extensive amount of calisthenics benefits and the training can be carried out anywhere and modified easily as well. Your home, the gym, or the park are a few places where you can complete these training sessions. 

Furthermore, you can still complete a calisthenics routine if you have certain health issues, provided your doctor doesn’t frown against it. In addition, calisthenics workout routines do not take up a whole lot of time — 10-20 minutes is sufficient in most cases to build your muscle and body tone. You would, of course, have to start at your own pace before setting new goals for yourself to match your gradually increasing strength and endurance. 

Depending on you, you might need wrist wraps or calisthenics gloves. The workouts are highly effective for cardiovascular exercise, weight control, fat loss, and muscle gain. 

Easy Calisthenic Movements For Seniors 

If you have finally decided to take up the challenge of looking beyond your age and starting calisthenics workouts, there are three main calisthenic movements that you can start with.

 These routines are also suitable for people with limiting conditions like high blood pressure or poor knees. 

-Wall Push-Ups

Wall push-ups mainly help to boost your upper body strength, namely your arms and your chest. For this routine, you would need to stand away from the wall a few feets and place your hands on it with a shoulder-width apart. 

Ensure that your body is parallel to the wall and then bend your elbows to your sides in a diagonal manner. Next, let your heels come up off the floor while you lower your chest towards the wall. When you are close enough to the wall, push with your hands so that you go back to the start. Basically, the closer you are to the wall when starting the exercise, the more ease you would experience as you continue. 

Chair Squats

Squats are great for boosting the strength of the lower body and the core. They improve the ease with which you take the stairs, get out of chairs, or bend over.  For this exercise, you would need to stand in front of a chair with your feet hip-width apart. Your chest should be upright while you bend your knees and push your hips backward. Slowly go down into a squat until you are either very close to the chair seat or have grazed the top, maintain this position for some seconds, and then go back to your previous standing position.

 Repeat this process for a significant period of time. 

Lying Hip Bridges  

Lying hip bridges are great for individuals who sit for the most part of the day because it tends to open up the hips and stretch them out. This routine would hit your glutes the hardest. For this routine, lie back flat on the floor and bend your knees while your feet remain flat on the floor beneath. Ensure that your back is completely flattened back so that it is against the floor and then squeeze your glutes (bum) together to push your hips into the air. 

During this process, you should push through your foot so that it feels like you’re pushing your toes outwards and then stop when you get to the top of the bridge. Once you get to the top, begin a gradual descent, and repeat as much as possible. 

The Bottom Line 

In summary, calisthenics requires a lot of consistency and you should start only if you’re certain and you’re up for that. And while there may be no age limits to it, you should consult a health professional if you have a special health condition.