All entries for April 2015

Aging: Easier with Exercise

 

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“I'm 50 years old, and this is the best year of my life.”  These are the words of my high school gym teacher, which shocked my classmates and inspired me to start exercising.  “Every year I am wiser, have deeper relationships with my friends and family, and as long as I have my health, every year is the best year of my life.”

Unfortunately, many older adults do not have their health.  A main reason for this is that the ability of muscle to generate tension decreases by 15-20% per decade for individuals in their 60's and 70's1.  This means less strength to get up from a chair, walk several blocks, or navigate stairs.  It means an increased chance of having a fall. For many, it can mean a dramatic decrease in quality of life.

However, with exercise individuals can maintain their muscle mass well into their 90's and beyond.  This is because the rate of decline in muscle force generation decreases dramatically, to 3.0% per decade, for elderly individuals who maintain a high level of physical activity2.  In other words, aging is much easier with exercise. 

My gym teacher will be 65 this year, and my guess is that he would still say that this is the best year of his life.  While aging is inevitable, exercise is voluntary.  Let us all take time to exercise to invest in our health, and make every year the best year of our lives.

by Tom Fairbank, PT, DPT

References:

1.      Lindle, RS, et al: Age and gender comparisons of muscle strength of 654 women and men aged 20-93 yr. J Appl Physiol
         83:1581, 1997.
2.     Greig, CA, Botella, J, Young, A: The quadriceps strength of health elderly people remeasured after 8 years.  Muscle Nerve
         16:6, 1993.
Photo Source: http://fitdads.com.au/jupgrade/images/stories/Fit_Old_Guy___Nutrex_Solutions.jpg


Revolution's Stretch

Do you find yourself sitting or standing for a prolonged amount of time? Ever feel stiff at the end of the day? These two-minute stretches can help reduce risk of chronic lower back pain.
 

Prayer Stretch

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  • To complete this stretch: Begin sitting with both feet under your gluts. Remaining in that position, slide both hands along the ground in front of you. To emphasize right or left side, slide hands 45 degrees to either side and hold stretch.
     
  • This stretch will work lower and middle back muscles, increase spinal segmental mobility to improve motion, and reduce present or potential low back pain. 
     

Posterior Pelvic Tilt

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  • To complete stretch: Lie on your back on a firm surface with knees comfortably bent.  Then flatten back against the floor while contracting abdominal muscles and squeezing gluts as if pulling belly button toward ribs and pushing your low back into the surface.  
             
  • This stretch will reduce low back pain, improve sacroiliac joint alignment and improve core stabilization/strength.  

Consult a physical therapist for more details on improving lower back pain or stiff muscles. 


Photo Sources:
http://myperformancerehab.com/wordpress/wp-content/uploads/2011/04/Prayer-Stretch-II.jpg
http://health.wikinut.com/img/2vrqb2u2sagoduly/Anterior-and-Posterior-Pelvic-Tilt


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