Recovery at Every Age: How your Body Changes Through the Decades

Age - it's only a number...but sometimes that number can be felt and then some.  We tend to want to continue to place the same demands on our bodies throughout adulthood, and then one day, recovery from those demands is no longer the same. 

Whether you balance a busy schedule, exercise regularly or stay active, it is important to understand how recovery can change with age can help you make informed decisions about your wellbeing. 

Recovery is not just about age.  Sleep, physical activity, nutrition, stress and overall health all play an important part in how we feel and recover throughout adulthood. 

Your 30s: Building the foundations

Your 30s are your chance to establish the habits that will serve as your foundation moving forward to support your long-term health. Work, family and other commitments can make it tempting to skip sleep or rest days.  However, recovery is important for maintaining your physical performance and energy. 

Your 40s: Recognising what changes

In your 40s, stiffness may last a little longer or you may need more time to rest between your workouts. These experiences can vary widely and are not inevitable, but changes in sleep, stress, activity levels and hormones can influence how you feel. 

For some women, menopause or perimenopause can affect sleep, physical comfort and body composition. Prioritising strength training, adjusting intensity of exercise and allowing sufficient rest can help you respond to changing needs without sacrificing activities you enjoy. 

Your 50s: Supporting strength and resilience 

Muscle mass and strength can decline over time, especially without regular physical activity. So it's important to maintain muscle mass and with consistent habits you can preserve both.

Adequate dietary protein, a varied and well-balanced diet and resistance training all play a role at this stage. Recovery also matters for connective tissues, ligaments, tendons and cartilage which help support movement and function.  

The goal here is not to simply recover from individual workouts, but to maintain strength and mobility needed to support an active lifestyle. 

Your 60s and beyond: Staying active and independent 

In your 60s and later years, mobility, balance and independence move into a starring role and recovery remains essential for this. The right approach depends on your personal circumstances, health and fitness. 

Consistent strength and balance exercises, appropriate aerobic activity, a balanced diet, sufficient sleep and hydration can all contribute to healthy ageing. Progress at a manageable pace and allow for adapting to unfamiliar or more demanding activities.  

Now to be clear, we are not saying because one is 60, that it mean you are no longer energetic or physically fit. Nor should persistent pain, unusual fatigue or a significant change in ability to exercise be automatically attributed to age. But if experiencing any significant changes, you should check in with your health care provider who can advise on best next steps. 

Collagen and recovery: Understanding the connection 

Collagen is the body's most abundant protein and a structural component of connective tissues, including skin, cartilage, tendons and ligaments. We start to lose collagen around our mid 20s at a rate of 1.5%, with a more noticeable loss starting in the 40's. 

Adding a daily collagen supplement like Artron Collagen® Extreme to your routine can help with joint health and muscle and bone strength.  It's a formula developed to support an active lifestyle and provide key nutrients for the care of joints, bones, muscles and connective tissue:

• 10,000 mg of bioactive hydrolysed collagen per serving
• Contains glucosamine, chondroitin, MSM and hyaluronic acid
• Contains magnesium, which contributes to normal muscle function and the maintenance of normal bones
  
• 16 carefully selected active ingredients
• Tested under protocols recognised by the World Anti-Doping Agency (WADA)

Five everyday ways to support recovery

Whatever your age, consistent habits can have a meaningful impact on your overall wellbeing: 

• Prioritise sleep: We've said it before, sleep, sleep, sleep. Strive for a regular sleep schedule to get that rest in. 
• Eat well: Choose a varied diet rich in protein, vitamins and minerals and other essential nutrients. 
• Keep moving: Its about strength and balance.  Choose activities that are suited to your ability and fitness level. 
• Allow time to recover: Balance challenging activities with rest and lighter movement. 
• Think long term: Consistency is key - do not try to change everything at once.  Small changes and time to adapt to them are best. 

Recovery is a lifelong process

Recovery is an ongoing process - it does not change overnight on any one given birthday. It is shaped by lifestyle, health, age and the activities we ask our bodies to do. 

Adapting your routine as your needs evolve can help support strength, wellbeing and mobility through every decade. The goal is to give your body the support it needs to keep doing the things that matter to you.