Senior Fitness

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What is Senior Fitness? 

Senior fitness is defined by the ability of older people to manage activities of daily living without undue stress. While older people may not be concerned with less fruit-bearing fitness goals, older people are likely to experience muscle atrophy, less flexibility, and endurance. These conditions can contribute to many serious health risks and can leave seniors mobility-impaired. Mobility is tied to freedom. When seniors experience a decline in walking gait, balance, or muscular strength the risk for diminished mobility and falling increases. Seniors with whom I work report depression, general fatigue, joint pain, low back pain, hip pain, muscle weakness, and falling among their greatest concerns.

This is why I focus on low impact exercise for seniors. When seniors exercise they can improve their strength and endurance. Improved strength and endurance lead to greater physical stability and confidence when physically active. Physical active aging adults manage stress, depression, and activities of daily living much better than sedentary adults. If an older person becomes less mobile or immobile they can lose confidence and desire to live the lifestyle they would otherwise choose. Depression, an increase in falling, and a diminished ability to move freely can affect senior health and fitness. In fact, among many very serious statistics related to falling and aging, the percentage of falling incidents among seniors age 65 and above is 33% yearly. A senior who falls one time has increased the risk of falling a second time by 200%[1]. For these reasons, and many more, seniors and aging adults are encouraged to keep regularly scheduled appointments with their doctor, and participate in regular physical activity and exercise focused on preventing muscle atrophy, pain management, and fall prevention.

What causes low back pain, and should you see a doctor? 

What causes low back pain? There are many reasons why seniors may experience pain in the low back. Ranging from physical or mechanical reasons, and being overweight to many different illnesses, diseases, and injuries. Low back pain is one of the most common physical ailments older people experience. It is common to feel some level of discomfort in the low back as you age. However, pain is always a signal for help. You should never ignore pain. If you are a senior, sit for long periods of time, not exercising regularly, or have existing muscular imbalances you may experience increased discomfort or low back pain. Seniors and people of all ages who sit most of the day are at high risk of experiencing low back pain. Sitting is the new smoking of our time. Being inactive, and sitting a lot can create big problems in your spine, and hips. Muscular tension, vertebra disc degeneration, or disc rupture can cause specific types of pain ranging in intensity. When the structures that are responsible for maintaining the support of your spine begin to fail your muscles try to take over and do the job bones, connective tissues, and intervertebral discs do to support the spine.

How are the structures of the spine affected by a fall or injury? 

The basic structures of the spine are vertebrae, ligaments, the spinal cord, intervertebral discs, and muscles. The spine is divided into five basic sections. The first three sections are flexible. The last two sections are fused or bonded together. The first three, cervical, thoracic, and lumbar spine is composed of 24 vertebrae[2]. The last two sections of the spine are comprised of nine vertebrae include the sacrum and coccyx, and they are fused together. The cervical spine, thoracic spine, and lumbar spine sections are comprised of independent vertebrae supported by intervertebral discs. The stress of gravity and activities of daily living is spread throughout many structures providing added flexibility and resiliency. The fused sections of the spine, sacrum, and coccyx, also known as the tailbones are fixed. The tailbone is typically fully fused in mature adults. The tailbone does not have discs separating vertebrae. Pain experienced in the tailbone is typically the result of an injury. Slip and fall, and falling backward to land on your tailbone can cause short-term and long term pain. As seniors mature muscles that support walking gait, overall stability, and core strength can atrophy. When these muscles atrophy falls occur more often. A fall can be very serious. Fractures, bruising, and impact injuries can result from a fall. Hip fractures, vertebrae fractures, disc herniation, and drama to the connective tissues and muscles are common with seniors who have fallen. If you have fallen, you may have experienced a fracture or other injury. It’s a really good idea to see your doctor if you have fallen or you are experiencing pain.

What causes impingement, inflammation, and pain? 

Degeneration or rupture of discs can cause nerve impingement. This impingement can cause pain. Pain can radiate or travel through the hip, and or down the back of your leg. Sciatica or impingement on the sciatic nerve is common in seniors. Osteoarthritis, arthritis, and other inflammatory conditions can also cause pain in the low back and hip. Spinal stenosis is a condition that causes compression of the spinal canal. This compression can also cause pain because the spinal cord passes through the spinal canal and when compressed by inflammation the spinal cord can suffer impingement or damage. Narrowing of the spinal canal through which the spinal cord passes can cause a number of symptoms. In general, pain, numbness, tingling, weakness, or loss of muscular control are all symptoms of injury or degradation of the structures of the spine. Rather than trying to self-diagnose these problems, it is advisable to simply make an appointment with your doctor for an examination. Remember, I’m not writing this article to help people self-diagnose the cause of low back pain. I am writing an article to help people recognize problems and challenges, and seek the appropriate help to develop solutions. In the case of pain — always trust your body, and listen to pain as it is a signal to seek medical attention.

Hip pain, sciatica, or pain that radiates or travels from the low back or hip down the side or back of your leg should be addressed. Sciatic pain is common among seniors because many seniors sit for extended periods of time. Older people may experience sciatic nerve impingement, low back pain, or hip pain and choose to ignore the pain thinking that nothing can be done to resolve the pain. In many cases, this simply isn’t true. With an overall picture in your mind of what the spine looks like you can easily explain any pain you are experiencing to your doctor.

What message does low back pain signal? 

Low back muscles work well in concert with your vertebra, tendons, and intervertebral discs to absorb shock, stabilize, and allow pain-free movement of the spine. When these structures are not working well together you may experience unusual or remarkable pain, loss of mobility, and other symptoms. Low back pain can stop you in your tracks. If you are experiencing pain in your low back then I advise you to meet with your doctor to rule out serious injury. Your body is very smart, in fact, your body is smarter than either of us. Listen to your body. Sharp pain in the low back can be a sign of an injury or a serious condition. Pain tells you when your body needs special attention. If you feel sharp pain, don’t play doctor — or listen to anyone who isn’t your doctor — go see your doctor.

Is exercise good for relieving hip pain & low back pain? 

If you are managing low back pain it can seem counterintuitive to exercise. However, if your doctor has advised you to exercise then it’s time to begin a new exercise program specifically designed to help you improve low back muscle strength. If your doctor has examined you and diagnosed your pain as a result of a muscular strain it is likely that you have muscular weakness or muscular imbalances that inhibit healthy movement. As a result, you may experience pain often. With the recommendation of your doctor, exercise can help you to improve muscular weakness and instabilities or imbalances among muscle groups. Many muscles and muscle groups work together to absorb shock, and leverage bones in your body. When remarkable weakness exists the muscles simply cannot do their jobs. The stress placed on your spine, and on all parts of the body, simply overpower the ability of the structures of your body to compensate and remain resilient.

Why explore senior fitness, fall prevention, weight-bearing exercise & stretching? 

This is why strength building is very important. Exercise strengthens muscles and connective tissues. Exercise also helps you to maintain strong bones. When your muscles and connective tissues are working well with strong bones your entire body benefits. Not only does exercise strengthen your body, but it also helps you to become much more flexible, and mobile. Specific exercises can address low back pain. These exercises place mild stress on muscles that stabilize the spine, and the rest of your body. Fall prevention begins with adopting weight-bearing exercise and stretching. These exercises can prove valuable in seniors and other people who are at risk of falling. Weight-bearing exercise is excellent for bone health and is credited for maintaining bone density. Weight-bearing exercise, even if modified by using a lower percentage of body weight as resistance, conditions the body and skeletal system to endure physical stress. Stretching exercises, especially stretching the posterior of the body focusing on hamstring stretches can help seniors engage dormant muscles that are not employed on a frequent basis. Modified Pilates, yoga, swimming or aquatic exercise, and other low impact exercise modalities can help seniors strengthen muscle groups that support the spine. If you have never taken a Pilates or yoga class it is a great idea to start with an exercise professional who can prioritize time spent with you to teach you how to exercise properly. Once you’ve learned how to exercise with correct form, and you feel confident about joining group exercise formats, you may feel safe joining in a larger exercise class.

How important are core muscle groups for seniors & fall prevention? 

The entire body moves as a unit. Each part of your body is dependent on another part to remain stable. It is a myth that core muscles are comprised of abdominal and low back muscles alone. People tend to think of the core as stomach and back muscles. The truth is a much more comprehensive reality. The muscles of the neck to the muscles of your feet stabilize the body. It is important to think of the entire body when exercising to reduce low back pain. Think of your core muscles as large opposing muscle groups that provide stability, and support for your spine, hips, and the rest of your skeletal system.

Seniors and people of all ages who are challenged by weak muscles or medical conditions affecting movement can benefit from exercise that focuses on core strength. Strengthening muscles that support the joints of the leg and hip can reduce the risk of falling. Older people who feel less confident walking or climbing steps may have fallen in the past. Falling can result in serious injury. It is common for people who have fallen to feel less secure or confident while walking. Fear can stop seniors and older people from walking regularly. When older people stop walking the cycle of atrophy continues in muscle groups vital to movement. When seniors and older people stop moving serious medical conditions become likely. Obesity, diabetes, arthritis, and other conditions make walking, and preventing falls much more difficult. It is vital to begin exercising as early as possible to manage current health risks, and prevent unnecessary injury, falling, illness, or disorder. The strength and integrity of core muscle groups, working together with all the muscles of the body allow for normal movement and mobility.

If you are a senior or the child of an aging adult, I encourage you to think about a comprehensive fitness program. If you are not managing consistent low back pain, hip pain, or mobility issues you can count yourself among a small percentage of the senior community. It is wise to get in front of challenges related to aging. Exercise can help you, or your parents, reduce stress, manage depression, and maintain independence. If you or a loved one is now managing low back pain, hip pain, or any of the conditions I’ve described above, please seek medical attention and speak with your doctor about an exercise program. If your doctor has advised you to exercise, do it now while you can. Exercise can mean the difference between freedom and literal confinement.

 What do I value, and do you value the same things?

Health

Senior Fitness

Low Impact Exercise

Contact

We specialize in working with seniors, and older people who are managing low back pain, degenerative disc disorders, or arthritis. Seniors who have recovered from an injury, and would like to improve mobility and physical strength will benefit from modified weight-bearing, low impact, and stretching exercise.

Please contact me if you are looking for a low impact exercise program for yourself or a parent to address physical limitations, strengthen core muscles, improve balance, coordination, and endurance.