Age Is No Barrier to an "Extreme" Senior Lifestyle
From ultramarathons to weightlifting at 86, seniors are redefining physical limits. Discover how older adults are thriving in extreme sports — and the expert advice behind safe training.
Senior athletes engaging in extreme outdoor sports
Age Is No Barrier to an "Extreme" Senior Lifestyle
This year, Jill Jamieson completed her seventh marathon (42.2 km) the day before her 57th birthday. What made it extraordinary was that she did so through the World Marathon Challenge (worldmarathonchallenge.com) — completing seven marathons, on seven consecutive days, across seven different continents. Even more remarkably, in the days before the series began, she had been paragliding, mountain climbing, and swimming in open water.
For most people of senior age, Jill's exploits might seem unimaginable. Yet as athletic performance across all age groups continues to push the boundaries of human capability, more and more people in their 50s through 80s are achieving feats of physical endurance that previous generations might have found difficult to conceive.
"The general public is somewhat surprised when older people do extreme sports," said Tom Kamber, executive director of Older Adults Technology Services from a retirees' association in the United States. But, he noted, "there seems to be a trend of seniors also taking up non-traditional sports that were once more associated with younger people."
Real-World Examples: Seniors in Extreme Sport
The following are some examples of senior Americans participating in the world of extreme sports:
- The number of competitors aged 60 and above in Ironman (226.3 km) and Triathlon (113.1 km) events increased from 2,500 in 2012 to 13,000 in 2022.
- Rebecca Rush, age 54, is an avid white-water rafter and rock climber who has also completed the Iditarod route (563.3 km) for three consecutive years.
- Carolyn Hartfield, 74, maintains a physical routine that includes basketball, white-water rafting, flying fox, cave exploration, and mountain climbing.
- Keo Capestany, age 86, took up weightlifting at 60 and still trains four days per week.
Breaking Through the Stigma of Age
"People's assumptions about the limitations of older adults become a stigma that can become self-fulfilling. If we ourselves believe in those limitations, our capabilities become limited," said Kamber. Seeing older adults accomplish extreme sports with significant physical demands challenges those mistaken assumptions.
How to Train Safely for Extreme Activity at Any Age
Steven Kotler (age 55), an extreme sports athlete, recommends that older athletes take a gradual, step-by-step approach toward their larger goals, rather than diving straight into the most challenging level of activity. "Older adults often get injured because they try to take on a challenge that is too big," said Kotler, whose upcoming book, Gnar Country: Growing Old, Staying Rad, chronicles his experience of pushing his body to ski at high levels. "Start one step below where you think you are."
With the right training and regular activity, it is possible to maintain bone density into your 80s and muscle mass into your 70s, said Vonda Wright, an orthopedic surgeon in Lake Nona, Florida, and author of Fitness After 40. But older people do need to train differently, she noted: "Lift heavier weights, with fewer repetitions. Eat protein, because we don't want to erode our muscle mass."
Why Stamina Sports May Actually Improve with Age
Many endurance sport athletes say their performance improves as they get older. While some sports — such as tennis — require raw power to compete at the highest levels, activities like long-distance running or open-water swimming demand a level of mental maturity that younger people do not always possess, according to ultra-endurance swimmer Diana Nyad, 73.
The growing number of senior extreme sport participants today has proven that age is not in itself a limiting factor on a person's capabilities. Persistence and dedication also play a decisive role for anyone who wishes to make full use of their body's potential.
There is no reason for people of senior age to limit their own desire to stay optimally active.
Yuk Sahabat Senior, tunggu apa lagi? (Come on, Senior Friends — what are you waiting for?)
Referensi: Washington Post, 22 Feb 2023
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Yes. Real-world data supports this: the number of Ironman and Triathlon competitors aged 60 and above grew from 2,500 in 2012 to 13,000 in 2022. A number of seniors are also active in sports such as white-water rafting, rock climbing, and weightlifting well into their 80s. Age is not the sole determinant of a person's physical capability.
Extreme sports athlete Steven Kotler recommends a gradual approach — start one level below your estimated capability before increasing the challenge. Orthopedic surgeon Vonda Wright advises lifting heavier weights with fewer repetitions and ensuring adequate protein intake to preserve muscle mass. Consistent and appropriate training can maintain bone density into your 80s.
Yes. Endurance sports such as long-distance running and open-water swimming require mental maturity and energy management that younger athletes do not always possess. Ultra-endurance swimmer Diana Nyad, 73, noted that such sports demand a level of maturity that tends to grow with age.
According to Tom Kamber of Older Adults Technology Services, assumptions about the limitations of older adults can become a self-fulfilling stigma — if a person believes in those limitations, their capabilities become limited accordingly. Conversely, seeing real examples of seniors excelling in extreme sports can help challenge and break down those mistaken assumptions.
According to Vonda Wright, orthopedic surgeon and author of Fitness After 40, with appropriate training and regular physical activity a person can maintain bone density into their 80s and muscle mass into their 70s.