Want to understand how to build your body’s resilience? Maintaining an active lifestyle is crucial for overall health and well-being as we navigate life. Older adults, like athletes, benefit from understanding the concepts of “tolerance” and “capacity” to guide their activity and prevent injury. These are the building blocks for staying strong and enjoying the activities you love.

Understanding Tolerance

Let’s use the example of an older adult eager to return to gardening after less activity or recovering from a mild back strain. In this scenario, tolerance is about asking: “Can their body even handle the basic demands of gardening right now?”

• Can they stand for a few minutes without significant back pain or discomfort?
• Can they bend down to tend to plants without feeling sharp pain or instability?
• Can they lift a light watering can without straining?

If the answer to these is “no,” their body doesn’t yet tolerate those gardening activities. Trying to spend a whole afternoon weeding or lifting heavy pots right away would be like asking an engine that hasn’t been used in a while to run at full speed suddenly – it could lead to pain and setbacks. Building tolerance involves gradually introducing gentle movements and low-impact activities to help the body adapt and become more comfortable. This might start with short walks, gentle stretching, and light household chores.

Hitting the Weights: Tolerance in Strength Training

Now, picture an older adult starting a simple strength training program with light weights. Tolerance here focuses on: “Can their body even perform the basic movement patterns with good form and without pain?”

• Can they perform a chair stand correctly without significant knee or hip pain?
• Can they lift a light can of soup for a bicep curl with control?
• Can they perform a wall push-up without experiencing discomfort in their wrists or shoulders?

Suppose they struggle with the form, experience pain, or are unable to control the movement. In that case, they lack the tolerance for that specific exercise with that load. Lifting heavier weights before establishing proper tolerance is a surefire way to increase the risk of injury. Building tolerance in strength training involves mastering the fundamental movement patterns with very light resistance or even just body weight, focusing on technique and control.

Understanding Capacity

Once an older adult demonstrates a good tolerance for certain activities, the next step is to build capacity. This answers the question: “How much can their body sustain comfortably over time?”

Enjoying Hobbies: Capacity for Active Living

Our gardener can now stand, bend, and lift light items without discomfort. Now we look at capacity:

• How long can they comfortably garden before their back starts to feel tired or achy?
• How many small pots can they lift and move before feeling a strain in their arms or back?
• Can they take a short walk around the garden multiple times a day without increased pain or fatigue?

Low capacity means the body can handle the initial activity but tires quickly or can’t sustain it for extended periods. Building capacity involves gradually increasing the duration, frequency, and intensity of activities. This might involve slowly increasing the time spent gardening, the number of repetitions in strength exercises, or the distance of walks.

Building Strength: Capacity in Strength Training

Older adults can now perform basic strength exercises with light weights and good form. Now we focus on capacity:

• How many repetitions can they perform with a given lightweight before their muscles feel significantly tired?
• How many sets of exercises can they complete while maintaining good form?
• How well do they recover between short bouts of exercise?

Low capacity in strength training means the muscles fatigue quickly, and the individual can’t perform many repetitions or sets. Building capacity involves gradually increasing the number of repetitions, sets, or the amount of weight lifted, allowing the muscles to become stronger and more resilient.

Why Both Matter for Active Aging

Tolerance and capacity are essential for maintaining an active and fulfilling life as we age.

• Prioritizing tolerance ensures activities can be performed safely and comfortably, minimizing the risk of pain and injury.
• Building capacity allows for greater participation in enjoyable activities for more extended periods, contributing to independence and a better quality of life.

By understanding and gradually improving your tolerance and capacity, you can continue to enjoy the activities you love, maintain your strength and independence, and lead a more active and healthier lifestyle. Remember to listen to your body, progress gradually, and celebrate every step towards building a resilient and capable body.