By Jana Brock, M.D.
Do you know someone who seems to defy the laws of aging? Someone who remains in top physical shape well beyond their peers — and years?
You might think this person has extraordinary genes, but research — and more and more people — are demonstrating that this doesn’t have to be the case. Many of the declines in fitness that come with age are due to a lack of use rather than the normal process of aging. While it’s true that as you age you have to work harder to stay in shape and get around, a lot of the declines that are often attributed to aging may be reversed with a sound fitness routine.
At Pinnacle Sports Medicine & Wellness, a Texas Health Physicians Group practice in Allen, we encourage patients to remain as active as possible, no matter their age. One way for them to do so is to perform resistance exercises. Resistance or “strength” training has repeatedly been shown to be a safe and effective method of reversing muscle loss as we age. The condition actually starts around age 45, when muscle mass begins to decline at a rate of about one percent per year.
Even minimal strength exercises can extend and improve the lives of people in their 50s and beyond, especially if they have conditions or habits that endanger their hearts, such as diabetes, high blood pressure or smoking. Exercise is also good at preserving bone density, or the health of your bones. Lack of exercise increases the risk of future problems in climbing stairs and even walking, and contributes to falls.
Much of this risk has to do with balance. Developing good balance is a critical element of healthy aging, yet few people in their later years think to practice balancing. The good news is that many balance and strength improvement exercises can be done right at home.
Antidotes for Muscle Loss
If you are interested in feeling stronger, healthier and more energetic, fitness training may be for you. Home exercise programs can increase the strength of your muscles, maintain the integrity of your bones and improve your balance, coordination and mobility.
The following simple exercises can also help reduce the signs and symptoms of many chronic diseases. Always seek the advice of your primary physician before beginning an exercise routine.
- Five-minute warmup: To get your muscles warm and loose for strength training, walk for five to 10 minutes outside if weather permits, inside around the house, or on a treadmill, stair stepper or other exercise equipment if you have it. Walking will help direct much-needed blood flow to your muscles and prepare your body for exercise.
- Wall push-ups: This is a modified version of the push-up you may have done years ago in physical education class. It won’t require you to get down on the floor, but it will help to strengthen your arms, shoulders and chest. Do 10 push-ups using outstretched arms against a wall, rest and then repeat if you can.
- Toe stands: If a stroll in the park is no longer easy or enjoyable, toe stands may be a good alternative. This exercise will help you strengthen your calves and ankles and restore stability and balance. Find a counter or sturdy chair and slowly push up as far as you can onto the balls of your feet. Hold for two to four seconds then slowly lower your heels back to the floor. Try to do two sets of 10 toe stands.
- Step-ups: This is a great strengthening exercise that requires only a set of stairs to improve your balance and build strength in your legs and hips. For added benefit, try holding 2-pound weights (dumbbells) as you climb.
Find Your Path to Fit
Whatever your age, medical condition, or current level of activity, you are likely a candidate for this gentle but powerful exercise routine, or perhaps routine developed together with your physician. Staying fit and active can keep you on the path to a strong, independent and vibrant life.
Dr. Jana Brock is a sports medicine physician dedicated to helping individuals perform well in sports and in life. For more information, call 214-383-9356 or visit PinnacleSportsMed.com. Pinnacle Sports Medicine & Wellness is a Texas Health Physicians Group practice in Allen.
