Fitness After Fifty

Shoulder Exercises

Shoulder Exercises

 

I have often heard older folks complain that they feel the weight of the world on their shoulders.  As we get older these old adages really hit home.  By the end of the day my head and neck feel very heavy and all I want to do is slump down and close my eyes. Most of us don’t have the luxury of doing that though; instead we square our shoulders, take a deep breath and keep on going. Our shoulder muscles help us do that.  You must admit that a good tall posture and squared shoulders make you look younger, more alert and more capable.

 

Your shoulders are an extraordinary combination of joints and muscles.   Because the system is so intricate it isn’t surprising that things can go wrong, and poor posture is only the tip of the iceberg.  Exercises that focus on your back, shoulders, chest and arms are geared toward improving your strength, flexibility and mobility.

 

Activities of daily living are the operative words when it comes to doing things like lifting or reaching up over your head.  The shoulder allows you to exert force when you do something like hitting a tennis ball, but it also controls the delicate functions of the arms and hands.  You take things like carrying groceries, getting dressed, combing your hair, preparing meals, driving and even vacuuming and sweeping for granted, but if you can’t do these simple tasks you lose your independence.

 

Small changes can make a difference (recommendations by Randy Raugh in his excellent book Prime for Life) and these are tips that you can be conscious of every single day:

 

• Maintain good shoulder posture
• When it is necessary to lift your arms over your head, let your shoulders rise up naturally
• If you sit for long periods of time, use a chair with armrests that are adjusted to a comfortable height
• Avoid wrenching or twisting by lifting anything that is too heavy
• When you feel pain, stop whatever you are doing
• If pain continues, do not resume until you to see your health care professional

 

In addition to using good judgment, it is important to learn simple exercises that will strengthen shoulder muscles and improve your flexibility.  Familiarize yourself with terms like shoulder flexion, shoulder abductions, shoulder extensions, overhead lifts, upright rows, shrugs and more.  These exercises are all pretty basic but harder than you might think.  I did a weight routine with an exercise video called Shaping up with Weights for Dummies, which had a pretty extensive shoulder, back and arms segment.  I am in pretty good shape and consider myself reasonably strong so was surprised that I had to use weights that were considerably lighter than I had anticipated.  So, I learned that I wasn’t as strong as I thought I was and also that it wouldn’t take much to hurt myself. It also reinforced the need for starting light and building up gradually.  We live and learn, hopefully not the hard way.

 

All of these exercises should be incorporated into a good basic fitness program.  You don’t want to add random exercises willy-nilly without giving thought to creating a balance.   For example: if you do an exercise for your biceps you need to counterbalance by doing one for your triceps as well. 

 

A little prevention is worth a great deal in the grand scheme of things.  Don’t wait until you are in pain before deciding that you need to do something good for yourself.  Prevention is better than rehabilitation. 

 

 

Exercise

 

People older than 55 make up the fastest growing segment of the fitness industry, and now more gyms are adding programs aimed at their needs and capabilities.  It isn’t all about hip-hop music and brawny fellows pumping iron any more.  We now see more yoga and aquatic classes as well as recumbent bikes and elliptical machines. 

 

Trainers who used to chant “no pain, no gain,” are now branching out and learning how to work with seniors, which means being mindful of not pushing aging bodies too hard and too fast.  When you are twenty-something you aren’t even aware of arthritis pain and back problems.  Health Maintenance Organizations are pushing prevention and encouraging senior members by offering reduced or free memberships at local gyms.  They are well aware that this will cut health care costs in the long run.

 

Exercise is vital for our senior population.  If you are not stimulating and using your muscles you will lose them.  In addition, many boomers are turning to fitness and exercise for the first time.  It has been well documented that activity is good for your heart and your mental health.  We are also aware by this time that we loose strength and flexibility at a rather alarming rate. Knowledge coupled with the fact that we have more time on our hands is a big incentive to get moving.

 

Choosing an activity that is fun but doesn’t open the door for injuries is the hard part.  When you reach a certain age you realize that you aren’t going to lose fifty pounds over night, so the emphasize is on committing yourself to a safe and effective program. The chances are pretty good that you already feel stiff and sore when you crawl out of bed in the morning.  The idea is to exercise in order to alleviate these symptoms rather than adding new injuries to the mix.  Start slowly and give your body to adjust to any new activities.

 

 Exercise does not have to be hard or complicated.  Consult your physician or a physical therapist if you have been out of the loop for a long time.  One-on-one instruction from a trainer in order to work out an exercise program is also a good way to get started. Your trainer will introduce you to weights and machines, will discuss the role of diet and nutrition, and motivate you to stick with the program.

 

 Enlightened gyms are starting to cater to baby boomers by featuring low and no impact exercise programs that are geared toward improving range of motion and strength. Nifty After Fifty and Boomer Fitness are two

California

based fitness centers that are geared toward meeting the needs of this growing segment of the population.  Check www.ArthritisToday.org/SO09 for tips on locating a boomer-friendly gym.  When gym shopping, take your time and ask questions to see if gentle specialty programs are offered.    

Chair Exercise

 

Look around you.  It is pretty obvious that not everyone is a fitness geek and the though of getting all hot and bothered at a fitness center is definitely not everyone’s cup of tea.  However, exercise is good for you.  So good for you, that not a day goes by when you aren’t being bombarded with information about physical exercise being the panacea for all that ails you, or all that will every ail you.

 

Okay, your mom had a stroke, your aunt has diabetes, your husband has high blood pressure, and your sister is morbidly overweight, so you are probably thinking that your turn is right around the corner.  If you haven’t done anything that resembles physical fitness since you were in high school the idea of joining anything is probably more than you want take on, not to mention that most exercise programs are for people who are already quite fit.  That is the kicker.  If you haven’t participated in an exercise program for some time or if traditional programs are too strenuous for you at this point, it is hard to know where to start.  Exercise doesn’t have to be that hard and programs/instructors should be flexible enough to offer support and encouragement to people who are not already in good shape bit this isn’t always the case.

 

Now is a good time to examine the merits of a chair exercise program.  Chair exercises are ideal for people who are severely over weight, who feel uncoordinated, have problems with balance or feel that they can’t get down on the floor.  Health Club workouts aren’t for everybody.  You can improve muscle tone, flexibility and cardiovascular endurance in your own home.  A low-impact, low-demand exercise program is a safe and easy way to increase your fitness level.

 

Chair exercises are great for seniors and folks with physical or medical limitations but it important that you understand this is not just a pretend to exercise program.  You can start out with really light weights, but you will eventually want to build up to something physically demanding enough to contribute to your overall fitness.  If you look around a bit you will notice that chair exercising is recognized by many disciples and you will find information on chair yoga, chair strength building, chair aerobics, chair dance, chair Pilates and even chair tai chi.  Chair exercises are not pretend anything so don’t feel that you aren’t doing enough to make a difference.

 

Chair exercises are vigorous enough that you need a warm-up segment to alert your muscles that you are going to do some work, but you will be pleased to know that you don’t have to jump up and down in order to get a credible aerobic workout.   Aerobic exercise means that you move our feet and arms at the same time so that your heart and lungs work more efficiently.  Most aerobic exercises that you will do are done using a chair for support, but if you feel comfortable doing them without a support that is good too .Yes, you will be using weights or resistance bands for some of the exercises so don’t feel that this is all child’s play.   The most important element of any exercise program is consistency.  If you find a program that is easy, inexpensive and fun you will stick with it, which is better than taking an all or nothing approach.

 

Chair exercising is an inexpensive way to get started as you don’t need to spend money, go anywhere else, or buy new clothing.  You can exercise at home, at work or when you are traveling.  You can exercise any time of the day or night or wherever you happen to be.  All you need to get started is a chair and some weights.  The best chair is a straight back chair without arms, but use whatever you have because sometimes a desk chair or a car seat is all that you have.  Some exercises call for a few small hand weights.  Hand weights are relatively inexpensive, but if you don’t any you can improvise from everyday things like soup cans or pop bottles filled with sand.

 

Okay.   Are you ready to start?  Select a chair, pick up your weights, wear something comfortable, turn on the television (there are a number of excellent chair video’s available if that is more fun for you) or invigorating music and just do it!

 

A good resource:  Get Fit While You Sit by Charlene Torkelson

 

 

 

 

Hip Strengthening

Hip Strengthening

 

As we get older, one of our greatest fears is that we will fall and break a hip. Surgical repairs are wonderful, but a hip fracture can signify the end of life as we know it.  It is a long battle back and the ensuing hard work and loss of independence is extremely challenging. 

 

Maintaining hip health is important if we want to remain active.  We need our hips to be able to sit, stand, lie down, jump up and run.  If you understand the mechanics of how the hips work, you can understand how important it is for you to take care of them.  Hip bones and muscles work together so that you can flex forward, backward, side-to-side and rotate.   As we age we need to maintain the integrity of this marvelous joint if we want to stay pain free and active.

 

Women are twice as likely as men to end up with a broken hip because they have a greater likelihood of developing osteoporosis, which weakens the bones.  Exercise is the key because it not only stimulates the bone strengthening capabilities but improves balance and coordination, which in turn decreases the likelihood of falling.

 

Damage to the hips can be the result of injury but more often than not, it is just due to the wear and tear of everyday living.  The good news (this phrase gets a bit overused but it really is good news when talking about the benefits of exercise) is that there are things that you can do to keep your hips supple, flexible and pain free.  It probably won’t surprise you to learn that one of the best exercises in the world for warding off cartilage deterioration is walking.

 

So, what else can you do to strengthen your hips?  Hip strengthening exercises are actually quite easy and they don’t involve using any fancy equipment.  You can find information in books or on videos. You will soon become familiar with terms such hip abduction, hip adduction, wall slides, knee flexions, toe rises, and hip extensions. Personally I feel that you should have a trainer or therapist put together a fitness routine for you rather than just adding a few new exercises as you read about them, but that is just an opinion.  It is possible for you to put together a fitness program for yourself by using one of the excellent books available, but I find that I am more apt to keep doing an exercises program if it is designed by a professional. The chances are pretty good that unless you are a died-in-the-wool fitness geek, you won’t start exploring the benefits of exercise until after the first signs of pain and discomfort (a.k.a. aging) occur.   If you are already experiencing some hip pain it would be best to consult a medical professional first.

 

What can you do specifically for your hips?  Tips for healthy hips include:

 

• ride a stationary bike
• wear good shoes
•  swimming
• gentle yoga or stretching exercises
• water exercises
• movement programs such as tai chi
• increasing bone density with diet and exercise
• strength training

 

Remember that hip fractures are one of the top injuries that affect people as they get older. Hopefully, if you are a smart senior, you already doing weight bearing exercises and taking good care of yourself in general.  Getting in shape is the best protection against breaking a hip.   Remember that most hip problems are preventable or reversible with exercise and diet.

 

 

Posture

 

 

Remember when good posture was something to strive for?  I don’t think we even knew why good posture was important but we did look quite nice. I can remember practicing by walking up and down stairs with a stack of books on my head.  Our parents had the right idea though, because perfecting good posture ultimately gives you more energy and fewer aches and pains.

 

Posture is the position of your body when you are sitting, standing and working.    When your body is aligned properly it is balanced, and this minimizes the strain on your supporting structures (bones, ligaments and muscles).  Poor posture makes your back vulnerable to injury and pain and it stands to reason that weak, overstretched or shortened muscles contribute to poor posture.

 

When you stand upright your internal organs are aligned properly, which affects everything from breathing to arm and leg movements.  If your body is aligned equally from side to side and from front to back it is balanced and it is less work to remain erect.

 

Posture does change over the years, but many of the limitations that older people experience are due to inactivity rather than structural changes.  Postural changes that occur throughout your lifetime result in poor alignment, which means more wear and tear on your body.  Granted, age related changes do occur as the discs in your back lose water content and become more rigid, but external factors such as hunching over a key board or carrying a heavy back pack contribute as well. 

 

As your shoulders round your hips and knees become slightly bent and pretty soon you are walking like a little old lady/man.  We won’t even go into osteoporosis, spinal stenosis and other maladies associated with age.  These words may already have been whispered in your ear by your health care provider, but you will also notice that the word exercise is always mentioned when a treatment plan is discussed.  If you are already experiencing problems you need to see a therapist to introduce you to pelvic tilts, hip flexor stretches, hamstring stretches, chin tucks and elbow press backs.  If you aren’t there yet a personal trainer, a good book or a yoga instructor will introduce you to exercises that will focus on balance and on opening up your shoulder and hip joints. My yoga instructor has a personal mission of keeping us ladies from getting a dowager hump.  The good news is that with exercise and training, you can maintain and even improve your posture.  Your mother would be so proud.

 

 

Endurance (Senior Focus)

 

If I had to single out one thing that bothers me most about this aging thing it is the waning of endurance.  Look at the definition.  Endurance is what enables you to do what you want to do for as long as you want to do it.  Remember when you could stay up all night and still go to work the next day?  Now it is an effort to make it through an active eight hour day.  The endurance just isn’t what it used to be and I resent it.

 

Endurance is a combination of aerobic capacity, cardiopulmonary performance and stamina.  Unfortunately, as you get older you will find that you have to work harder it in order to maintain a desired level of fitness. The good news is that it is still possible to increase your endurance level but you have to take into consideration that you will never be 20 again.

 

There are two types of endurance, mainly muscular and cardiovascular.  Muscle endurance is what you call into play when you something like climbing a flight of stairs.  Strength training exercises with increasing numbers of repetition will help, so wear your pedometer or climb on a stair climber (hate that stair climber).  Cardiovascular endurance lets you exercise, walk, run or any other activity that involved the large muscle groups without developing shortness of breath or excessive fatigue.  As you age, your heart’s ability to pump blood and use oxygen efficiently decreases.  The pulmonary system also changes as your lungs lose elasticity and operate less efficiently.  If you combine the age related changes with a lifestyle of inactivity you will soon be in a world of trouble. 

 

How do you improve your endurance?  Endurance exercises are any activity that increases your heart rate and breathing for an extended period of time.  If you have noticed that you get out of breath just walking around the block or shopping at the mall, you will need to do a considerable amount of work in order to get back into shape.

 

Why is endurance work necessary?  In time aerobic conditioning will actually improve the performance of the heart, circulation, and lungs.  If an appliance or a car wears out you can buy a new one, but guess what?  Heart and lung transplants aren’t routinely an option.   It is up to you to work with the body you have if you want to remain active and independent.

 

This will take some time.  You will need to build up your endurance gradually, even if you can only do 5 minutes at a time.  The goal is to build up to at least 30 minutes of endurance exercise most days of the week.

 

What are good endurance exercises?  Walking (including jogging, running and skating), cycling, jumping rope, water jogging and aerobics, stepping, skiing and circuit programs are all interesting options and some of them are actually fun.  Warm up gradually and increase your activity over 5-10 minutes.  Keep your heart rate within a target range for at least 20 minute before enjoying a 5-10 minute cool down period.  I am seeing more and more people wearing heart monitors when they exercise and think this as a great idea.  I love gadgets and am hooked on the idea of knowing exactly how many steps or how many miles I have done.   Many people find keeping track of their workouts and activity levels motivating and interesting.

Foot and Ankle Pain

 

Feet and ankles play a huge role in your life. Admit it, when your feet hurt, you pretty much hurt all over.  The actual process of walking is quite marvelous. Think about how many miles your feet have walked and how many times your ankles have had to bend, swing, and swivel in order complete this simple function.  From ankles to toes, your feet provide you with a safe and stable support. All of the rest of your joints depend on well functioning feet in order to keep you in an upright position.

 

Most of the foot problems that materialize between age 40 and 60 can be prevented.  Your job is to appreciate these marvelous appendages and take care of them, and to seek professional help as soon as you feel any discomfort that starts to slow you down.

 

What happens to feet as we age?  As we age the feet become longer and the skin gets thinner.  The fluids that keep the bones and joints lubricated decreases, the arches flatten out, and the foot widens.  Ouch.  You may have to swallow your pride and buy shoes a size or two larger than you used to, and that is a bummer.  Good shoes, paying attention to painful signals and keeping your feet strong and supple have always been important but now it becomes a matter of being able to walk pain free or not.

 

 As foot problems increase, older people have considerably more problems in regards to balance.  To counteract all of this, it is important to build stability and work on balance exercises.  Ankle strengthening exercises for the feet and ankles can help prevent injuries as well as speed up the recovery process if you are already having trouble.  Prevention is the key word. Sad but true, we generally ignore our feet (except for painting toe nails and maybe a pedicure from time to time) until something goes wrong.  Healthy feet are a must at any age.

 

I liked the suggestions recommended by Randy Raugh MPT in his excellent book” Prime for Life,” (2009). All it takes is some simple stretches to help keep your feet healthy, strong and flexible.  We are talking about a few minutes a day here so I think you can fit this into your schedule.  Try this while watching television tonight:

 

• Raise and curl toes 10 times, holding each position for 5 counts
• Push off from your toes when you walk
• Practice picking up objects from the floor with your feet
• Pump your feet up and down to stretch the calf and shin muscles
• Try standing on one leg while lifting the other one off the floor, bending it 90 degrees (yes it is okay to use a chair for balance).  Slowly and smoothly rise up on the toes of your straight leg.  Repeat 10 times before switching to the other foot.  Another version suggests concentrating on raising the toes of your standing foot up and repeating 5 times.

 

The experts say to avoid activities that cause pain in your feet, but you know that isn’t likely to happen because you are using your feet every single day.  The key is to be mindful of your feet and add a few exercises for toe and ankle strength to your regular workout program.  Inspect your feet regularly, trim the nails straight across and make sure that your shoes fit comfortably.  If your start to experience pain and it is interfering with activities of daily living, it is time to see a specialist.   If you want to be active and independent you need to be mindful of your feet.