Maintaining musculoskeletal health is crucial as we age, and lifestyle choices can significantly impact how well we age. Dr. Vonda Wright recommends exercising five to six days a week, including cardio and strength training, with a focus on lifting heavy weights and jumping practice to maintain bone density.
Maintaining Strength and Mobility in Old Age: Dr. Vonda Wright’s Workout Routine
Importance of Musculoskeletal Health
Looking after our musculoskeletal health can help us stay strong and active as we age. Dr. Wright believes lifestyle choices can significantly impact how well we age. Research suggests that exercising greatly decreases the risk of osteoporosis and low bone mass, which affects 12% and 43% of US adults older than 50, respectively.
Weekly Workout Routine
Dr. Wright exercises five to six days a week, including cardio and strength training. Her workout routine consists of:
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Cardio: Dr. Wright typically runs on a treadmill for 45 minutes at about 60% of her maximum heart rate. Twice a week, she ends with some speed training, sprinting as fast as she can for 30 seconds four times.
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Strength Training: Dr. Wright recommends learning to lift weights to build and maintain muscle mass. She is a fan of powerlifting, which consists of deadlifts, bench presses, and squats. She does four sets of four reps of each and ensures she challenges herself with heavy weights.
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Accessory Lifts: Alongside her main lifts, Dr. Wright does some accessory lifts, focusing on individual or smaller muscle groups such as biceps, triceps, lats, and deltoids. She does four sets of eight reps.
Jumping Practice
Dr. Wright emphasizes the importance of jumping practice to maintain bone density, particularly for those who sit at a desk all day. This can be achieved by:
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Box Jumps: Dr. Wright does box jumps between lifts twice a week.
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Daily Jumping: She gets up from her desk and jumps up and down 20 times during the day.
Conclusion
Maintaining Strength and Mobility as We Age
The Critical Decade
Exercise Routine
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Lifting heavy weights
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Weekly jumping practice
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Box jumps between lifts twice a week
Benefits of Exercise
Exercise has numerous benefits for our musculoskeletal health, including:
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Maintaining bone density
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Preventing muscle loss
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Reducing the risk of osteoporosis and low bone mass
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Improving balance and strength
Sources
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National Center for Health Statistics
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Sports Health: A Multidisciplinary Approach (2009 study)
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Dr. Vonda Wright’s book “Fitness After 40”
