40’s and 50’s
During the 40’s men continue to get results from fewer, shorter and higher intensity workouts, while women
benefit more from frequent, longer and more moderate workouts. Weight gained is not as easy to lose and nutritional changes must be made to stimulate metabolism. A balanced workout shifts focus to getting the most
from the workout while avoiding injury. For divers, cardiorespiratory health remains primary and aerobic exercise should continue at least three times a week for 30 minutes or more. If injured, find ways to maintain at
least the cardiorespiratory system and ideally the rest of the body
while the injured part is rehabilitating. Physical fitness for diving
in the 40’s is best accomplished with total body circuit training,
supersets, cross-training and interval training. These total body
workouts, use less resistance, burn more calories, provide variety, allow for better recovery, save time and may be performed at
individual fitness levels.
Some divers in the 50’s are in excellent health and continue to
perform workouts at individual levels similar to the exercise programs of their 30’s and 40’s. Others are just discovering exercise
for the first time and usually after injury or illness. Transitions
from physical therapy programs into fitness lifestyles are common. Exercise protocols focus on correcting or managing medical conditions such as high blood pressure, obesity and diabetes.
Women rely on exercise to help minimize the symptoms of menopause and maintain bone density. In the 50’s physical fitness for
diving is best maintained with moderate aerobic and strength
training activity every day. Weight training workouts split to different muscle groups on alternating days to avoid overuse and
provide for better recovery. Modifications associated with wear
and tear on the joints are recommended; perform walking instead
of running, try swimming, switch to low impact aerobics, and
specialty classes such as Pilates. It is important to do whatever it
takes to remain active and eat well. Physical fitness in the 50’s is
paramount in reducing the risks associated with aging and scuba
diving.
60’s and 70’s
Eventually, the effects of aging begin to manifest to some degree regardless of a fitness lifestyle, but biological health varies greatly among divers. Many are healthier now than they were in their 50’s and with more
free time after retirement enjoying life becomes very important. Physical activity is often motivated by and
achieved through hobbies such as gardening, dancing and golf. During the 60’s divers require structured exercise in addition to other forms of physical activity to continue the safest and most pleasurable diving activity.
Consistency is more important than intensity and preventing injury is important because setbacks may require
a longer recovery greatly compromising quality of life. Moderate total body workouts including aerobic exercise, strength training and stretching are recommended three times each week in addition to fitness hobbies.
In the 70’s and beyond, workouts may include programs for divers with arthritis, stretching programs are directed toward preventing falls and injury, and mind body exercise such as tai chi becomes especially beneficial.
Biological health (not chronological health) dictates almost everything including diving activity and, as always, decisions about diving are best made with the advice of a physician. Divers in their 70’s are most likely
those with high physical reserve and very good biological health younger than F