Founded in 2000, CrossFit is a fitness program that combines weightlifting, gymnastics and interval training. The program has evolved over the decades since its inception, and its focus on inclusivity and functional fitness has made it a popular choice for people of all ages.
Understanding the core principles of CrossFit and its benefits for older adults can help you determine whether this program is right for your goals.
CrossFit features functional movements, or natural movements our bodies perform daily, completed at a high intensity. Some common movements include pull-ups, squats and push-ups, along with walking, rowing and cycling. Participants also optimize their diets by eating meat, vegetables, nuts and seeds, some starches, minimal fruit and no added sugar.
CrossFit culture is one of the factors that make the program so popular. It emphasizes community and support while encouraging gym-goers to work toward improvement.
The program’s benefits for older adults, including those new to fitness regimens, lie in its flexibility. If a specific movement is too challenging or can’t safely be performed due to health or mobility issues, a trainer provides a modification that works the target muscles. No matter where they’re starting out, older adults can practice exercises that help improve their strength, flexibility, balance and mobility.
Like any fitness program, CrossFit has a host of benefits for older adults, from improved physical and mental health to a better quality of life.
Some physical health benefits seniors experience with CrossFit include:
CrossFit also provides mental health perks, including:
While CrossFit has physical and cognitive benefits for older adults, there are a few considerations for those beginning this or any other fitness program. Any new routine brings a risk of injury, making it important to work with an experienced trainer under the supervision of a doctor.
Before starting a new exercise program, talk to your doctor. They can give you personalized advice based on your health history, cardiovascular health, mobility considerations and current fitness level. This is particularly important for seniors taking certain medications or living with chronic lung or heart conditions.
It’s essential to modify core exercises according to your strengths and goals, especially if you’re new to fitness. Certified coaches and trainers can work with you to adapt movements to your ability level, letting you build up strength, flexibility and endurance slowly and safely.
The most common misconception regarding CrossFit (and exercise in general) is that it’s tailored to younger people with more resilient bodies. It takes courage to embark on a fitness journey, especially for those who don’t feel they fit the common stereotypes for athletes. However, fitness is for everyone, regardless of their age or prior experience with exercise. It’s as necessary for seniors as it is for younger adults, particularly those who want to prevent age-related physical and mental decline.
Another common misconception is that starting an exercise program as a senior opens the door to injuries. This can be true if you push your body beyond its capabilities or don’t know how to properly execute a movement, such as a squat or deadlift. However, exercise that builds muscle and promotes flexibility can actually help you prevent injury and remain independent for as long as possible.
Follow these tips to incorporate CrossFit into your fitness routine.
The Creve Coeur region contains 22 CrossFit gyms, each with its own culture and community. Before visiting a gym, call ahead and find out what programming it has for older adults.
Define some short- and long-term objectives for your new fitness routine. This may include improved muscle strength, better balance or relief from joint stiffness.
A support system makes a big difference when it comes to sticking with a new exercise program. Make an effort to connect with others who share your goals and commitment to fitness.
CrossFit is a multidisciplinary, scalable exercise program that focuses on building strength and flexibility through functional movements, making it a suitable option for seniors seeking to improve their health. Before embarking on this or any new exercise program, be sure to talk to your doctor and connect with a trainer who can create a customized program based on your fitness level and goals.
