Reducing Disabilities in 60-somethings!
A recent study revealed that more people are entering their sixties with disabilities.
The study from UCLA looked at basic activities of daily living such as walking throughout the house, climbing stairs, mobility, and simple household tasks. It appears that those in this age group are seeing an increase in disabilities related to these activities.
Besides the obvious advice to remain physically active to help reduce this occurrence, I would offer some specific recommendations:
Getting up from a chair or getting out of bed - practice bodyweight squats to keep your lower body both strong and flexible. Hold onto something for support if necessary - assisted squats with a suspension trainer like the TRX will work.
The same goes for the typical loss of mobility that may occur with aging - Move it or Lose it! Don't spend all your time sitting.
If you can't go anywhere to walk than walk up and down the stairs several times throughout the day. Remember, exercise doesn't have to be 30 minutes of continuous activity to be effective, according to recent guidelines set forth by the American College of Sports Medicine and the American Heart Association.
Doing step up exercises with your own bodyweight or dumbbells will help maintain leg strength and balance - both are crucial to maintaining mobility and preventing falls. Resistance (strength) training is also key to maintaining joint stability and bone health.
Most strength programs for those over 50 involve exercises in a seated or lying position. There are a couple of problems with this: One, these positions don't require you to develop coordination or balance in a standing position, which is where most activities of daily living occur.
Two, exercise done while seated places more stress on your back, according to spine studies done in the '70's. Seated exercises in positions of poor posture places even more stress on the spine. Since most people in this age group have had postural changes, I think you can see the risk potential here.
The first step is to maintain an active lifestyle, including some form of resistance training. For those who have already lost some mobility and strength, you would be advised to work with a professional who can guide you safely through some type of program.
Get moving!
Brian Morgan
Showing posts with label mobility. Show all posts
Showing posts with label mobility. Show all posts
Wednesday, December 02, 2009
Thursday, October 08, 2009
Posture Affects Confidence in Your Thoughts:
Researchers have found that posture can affect not just how people perceive you, but how confident you are in your mind.
A study involving college students had them in positions of good posture while seated or slumped over. They were then asked to write about positive or negative characteristics of their future employment.
Surprisingly, the position they were asked to maintain correlated strongly with their thoughts of future job placement. Basically, good posture gave them positive thoughts!
This is something that I have often thought in recent years. After doing a lot of joint mobility training in the last six years, my posture has improved greatly, along with my movement efficiency - meaning, my everyday movements are more coordinated and smooth.
I think this carries over to how people on the street perceive you. At 6' 5 (when I stand up straight!), I'm taller than most people and when you walk upright you seem to stand out more. At least it seems that people take notice of me because of my good body mechanics and relaxed gait.
Which wasn't always the case, as I used to have pretty poor posture and ended up doing damage to my shoulders while lifting weights. I think that stress and too much time seated can have an effect here, but your confidence levels and/or anxiety levels seem to also play a role.
At least, I believe it did in my case. As a shy introvert with some social anxiety, I think my body positions reflected my confidence levels or lack there of. So some specific training can definitely help and breathing exercises that emphasize abdominal breathing can't hurt either.
If nothing else, "fake it 'til you make it." Meaning, if you stay positive and give off the illusion of good posture and confidence, maybe you just might make some internal changes to go along with the external.
Researchers have found that posture can affect not just how people perceive you, but how confident you are in your mind.
A study involving college students had them in positions of good posture while seated or slumped over. They were then asked to write about positive or negative characteristics of their future employment.
Surprisingly, the position they were asked to maintain correlated strongly with their thoughts of future job placement. Basically, good posture gave them positive thoughts!
This is something that I have often thought in recent years. After doing a lot of joint mobility training in the last six years, my posture has improved greatly, along with my movement efficiency - meaning, my everyday movements are more coordinated and smooth.
I think this carries over to how people on the street perceive you. At 6' 5 (when I stand up straight!), I'm taller than most people and when you walk upright you seem to stand out more. At least it seems that people take notice of me because of my good body mechanics and relaxed gait.
Which wasn't always the case, as I used to have pretty poor posture and ended up doing damage to my shoulders while lifting weights. I think that stress and too much time seated can have an effect here, but your confidence levels and/or anxiety levels seem to also play a role.
At least, I believe it did in my case. As a shy introvert with some social anxiety, I think my body positions reflected my confidence levels or lack there of. So some specific training can definitely help and breathing exercises that emphasize abdominal breathing can't hurt either.
If nothing else, "fake it 'til you make it." Meaning, if you stay positive and give off the illusion of good posture and confidence, maybe you just might make some internal changes to go along with the external.
Monday, September 21, 2009
Movement is Medicine: the Healing Power of Movement
If you're not getting enough motion in your daily routine, your muscles and joints may become stiff, causing unnecessary pain or discomfort.
Besides being a great way to reduce stress, activity has been shown recently to be healthy for your joints. In the Journal of Physiology (March 2008), a study determined that joint movement has been shown to increase the release of synovial fluid.
This fluid keeps the joint surfaces sliding with minimal friction, providing lubrication for the joints. Kind of like how motor oil provides lubrication for your car's engine.
This study also showed an increase in one of the major components of this fluid, that occurred with movement. Specifically, hyaluronic acid had a much greater turnover rate - 8-15 hours (with movement) vs. 17-30 hours in a static joint (lack of movement).
It was concluded that motion may increase the viscosity of synovial fluid to protect the joints during intensive use. If you are someone doing intense exercise, doing simple movements in between your exercise sessions may keep your joints working properly.
On the other hand, if you are someone very sedentary, the lack of adequate motion may be harmful to your joints. Muscles and joints that are seldom moved will become stiff over time - move it or lose it!
In the last 6 years, I have done a lot of mobility and dynamic flexibility training, and it has helped me reduce stress, move more efficiently, and allow me to exercise intensely.
Basically.......feel younger than my actual age of forty something.
Actually, I feel pretty much the same as I did in my late twenties, only my movement is much more efficient. Its helped me keep active after several injuries to my shoulders and strained muscles from playing lots of softball and lifting weights.
Doing simple movements that take your joints through their various patterns of motion is one way to work on joint health. Training with Indian clubs is another. Just adding some walking into your daily routine, will also help.
So if you want to feel better and more youthful,
Get moving!
Brian
If you're not getting enough motion in your daily routine, your muscles and joints may become stiff, causing unnecessary pain or discomfort.
Besides being a great way to reduce stress, activity has been shown recently to be healthy for your joints. In the Journal of Physiology (March 2008), a study determined that joint movement has been shown to increase the release of synovial fluid.
This fluid keeps the joint surfaces sliding with minimal friction, providing lubrication for the joints. Kind of like how motor oil provides lubrication for your car's engine.
This study also showed an increase in one of the major components of this fluid, that occurred with movement. Specifically, hyaluronic acid had a much greater turnover rate - 8-15 hours (with movement) vs. 17-30 hours in a static joint (lack of movement).
It was concluded that motion may increase the viscosity of synovial fluid to protect the joints during intensive use. If you are someone doing intense exercise, doing simple movements in between your exercise sessions may keep your joints working properly.
On the other hand, if you are someone very sedentary, the lack of adequate motion may be harmful to your joints. Muscles and joints that are seldom moved will become stiff over time - move it or lose it!
In the last 6 years, I have done a lot of mobility and dynamic flexibility training, and it has helped me reduce stress, move more efficiently, and allow me to exercise intensely.
Basically.......feel younger than my actual age of forty something.
Actually, I feel pretty much the same as I did in my late twenties, only my movement is much more efficient. Its helped me keep active after several injuries to my shoulders and strained muscles from playing lots of softball and lifting weights.
Doing simple movements that take your joints through their various patterns of motion is one way to work on joint health. Training with Indian clubs is another. Just adding some walking into your daily routine, will also help.
So if you want to feel better and more youthful,
Get moving!
Brian
Sunday, December 16, 2007
Move It Or Lose It - Your Mobility!
A recent study has backed up what I have said before - that if you are looking to keep your mobility as you age, you need to move it or lose it. Except for cases of disease or severe injury, we all should be able to stay mobile for life....
if we just work at it!
A study done at the Peninsula College of Medicine in the UK, looked at US and British subjects and their activity patterns in middle life.
The researchers concluded that there was a direct link between the activity level in middle age and the ability to be physically active and maintain mobility, later in life. Many times we see seniors who have poor posture and limited mobility and assume that it's just a normal part of aging.
Not according to this study. Those who maintained reasonable levels of physical activity in middle age were less likely to have trouble walking distances, climbing stairs, maintaining their sense of balance or getting up out of a chair.
The researchers further found that regardless of weight, those who engaged in heavy housework or gardening, played sports or had physically demanding jobs, were more likely to remain mobile later in life.
Sounds familiar, doesn't it? If you have read my articles before, I can seem to sound like a broken record at times, but for most of us, it really is that simple - move it or lose it.
This article was first posted online by Science Daily and I have provided a link on the right side of this blog.
To read more of my articles, you can go to Brian Morgan Fitness.com. For those who may have trouble with normal exercise, you should check out my new studio that uses a Power Plate whole body vibration platform. Click here for Gravity Fx Fitness.
You might want to find a Power Plate near you if this is the case.
A recent study has backed up what I have said before - that if you are looking to keep your mobility as you age, you need to move it or lose it. Except for cases of disease or severe injury, we all should be able to stay mobile for life....
if we just work at it!
A study done at the Peninsula College of Medicine in the UK, looked at US and British subjects and their activity patterns in middle life.
The researchers concluded that there was a direct link between the activity level in middle age and the ability to be physically active and maintain mobility, later in life. Many times we see seniors who have poor posture and limited mobility and assume that it's just a normal part of aging.
Not according to this study. Those who maintained reasonable levels of physical activity in middle age were less likely to have trouble walking distances, climbing stairs, maintaining their sense of balance or getting up out of a chair.
The researchers further found that regardless of weight, those who engaged in heavy housework or gardening, played sports or had physically demanding jobs, were more likely to remain mobile later in life.
Sounds familiar, doesn't it? If you have read my articles before, I can seem to sound like a broken record at times, but for most of us, it really is that simple - move it or lose it.
This article was first posted online by Science Daily and I have provided a link on the right side of this blog.
To read more of my articles, you can go to Brian Morgan Fitness.com. For those who may have trouble with normal exercise, you should check out my new studio that uses a Power Plate whole body vibration platform. Click here for Gravity Fx Fitness.
You might want to find a Power Plate near you if this is the case.
Tuesday, October 02, 2007
Dancing and Increased Mobility:
I recently saw a brief interview with actress Jane Seymour, who is on Dancing with the Stars, the celebrity reality show. She mentioned her ballerina training while in her teens and spoke of a knee injury that ended any dance aspirations.
She also mentioned something very interesting about her increased mobility and it's positive effect on her back. She showed the scar from a previous low back injury and said that all the dance training loosened up the muscles of her hips and pelvis.
This resulted in her back feeling better and an improvement in her golf swing. The increased hip mobility decreases stress on her spine. When your hips and pelvis are too tight, more stress gets placed on the back, which tries to make up for this loss of motion.
The take home point? Most people need more mobility in their hips to reduce or prevent back pain. You also need a certain amount of core strength in your abs, low back, and hips.
Enough stability to help support your spine!
If you don't have hours to devote to dance training, joint mobility movements, tai chi, or Nia can help. For the busy person, 10-15 minutes should work, because you still need some strength training for optimal results.
What's Nia? Stay tuned and I will let you know shortly.
I recently saw a brief interview with actress Jane Seymour, who is on Dancing with the Stars, the celebrity reality show. She mentioned her ballerina training while in her teens and spoke of a knee injury that ended any dance aspirations.
She also mentioned something very interesting about her increased mobility and it's positive effect on her back. She showed the scar from a previous low back injury and said that all the dance training loosened up the muscles of her hips and pelvis.
This resulted in her back feeling better and an improvement in her golf swing. The increased hip mobility decreases stress on her spine. When your hips and pelvis are too tight, more stress gets placed on the back, which tries to make up for this loss of motion.
The take home point? Most people need more mobility in their hips to reduce or prevent back pain. You also need a certain amount of core strength in your abs, low back, and hips.
Enough stability to help support your spine!
If you don't have hours to devote to dance training, joint mobility movements, tai chi, or Nia can help. For the busy person, 10-15 minutes should work, because you still need some strength training for optimal results.
What's Nia? Stay tuned and I will let you know shortly.
Tuesday, September 04, 2007
Mobility and Flexibility Training:
Some of you may be wondering about the different types of flexibility and movement that I talk about. You have probably heard that "bouncing" stretches are dangerous and that you should hold a stretch for 15-30 seconds. Well, lets take a look at the different types of flexibility.
First, none of the movements that I talk about include bouncing. Some of the dynamic stretches might appear to use bouncing, but they actually include specific pauses before switching directions. Stretches that use bounces are called ballistic stretches. These are what most people will tell you is dangerous.
No matter what type of stretches you use, the key is to have control over the stretch or movement. For example, Active Isolated Stretching calls for a one to two second pause at the end of the stretch, before returning to the starting position, under control. This is a form of dynamic stretching.
Joint mobility movements involve you moving your joints through a specific range of motion, while under control. Meaning, you only move at a speed which you can actively control, which causes no pain. So you can move slowly or faster, depending on your needs.
Watch pitchers in the bullpen as they get ready. Many will pick up a weighted object and swing it forward or back to loosen up their shoulder. Track athletes will do bouncing stretches right before they run sprints. So highly trained athletes can use momentum in their warmup to help them prepare for the explosive movements to follow.
Pitchers don't just start throwing 90 miles per hour with no warmup. They start throwing fairly easy and then gradually throw faster, until they are ready to pitch. But throwing 90 miles per hour or faster is pretty "ballistic" wouldn't you say?!
To prepare for this they gradually move faster and faster through their motions. After all, it wouldn't make sense to prepare for this explosive movement by standing still, would it!
That's what static stretching is, holding a stretch for 15-30 seconds without movement. Save it for after your exercise or for the rehab room.
At the same time, if you are in your 50's or 60's and haven't exercised in a long time, your movements will have to be slower. This is where joint mobility movements come into play. You move your joints slowly, under control, without causing pain. This increases the ability of your joints to move freely and easily, making your movements more efficient.
If you are pretty stiff and haven't moved a whole lot recently, you will need some help from a knowledgeable professional to help get you going. This may be in the form of a chiropractor, physical therapist, personal trainer, or massage therapist.
Someone to help unlock the stiffness in your joints and muscles. Then you can use joint mobility movements to increase your mobility. Stay tuned as we discuss this in more detail.
Oh yes, the "Tiger Tail" massage tool got a thumbs up from my test subject.
Some of you may be wondering about the different types of flexibility and movement that I talk about. You have probably heard that "bouncing" stretches are dangerous and that you should hold a stretch for 15-30 seconds. Well, lets take a look at the different types of flexibility.
First, none of the movements that I talk about include bouncing. Some of the dynamic stretches might appear to use bouncing, but they actually include specific pauses before switching directions. Stretches that use bounces are called ballistic stretches. These are what most people will tell you is dangerous.
No matter what type of stretches you use, the key is to have control over the stretch or movement. For example, Active Isolated Stretching calls for a one to two second pause at the end of the stretch, before returning to the starting position, under control. This is a form of dynamic stretching.
Joint mobility movements involve you moving your joints through a specific range of motion, while under control. Meaning, you only move at a speed which you can actively control, which causes no pain. So you can move slowly or faster, depending on your needs.
Watch pitchers in the bullpen as they get ready. Many will pick up a weighted object and swing it forward or back to loosen up their shoulder. Track athletes will do bouncing stretches right before they run sprints. So highly trained athletes can use momentum in their warmup to help them prepare for the explosive movements to follow.
Pitchers don't just start throwing 90 miles per hour with no warmup. They start throwing fairly easy and then gradually throw faster, until they are ready to pitch. But throwing 90 miles per hour or faster is pretty "ballistic" wouldn't you say?!
To prepare for this they gradually move faster and faster through their motions. After all, it wouldn't make sense to prepare for this explosive movement by standing still, would it!
That's what static stretching is, holding a stretch for 15-30 seconds without movement. Save it for after your exercise or for the rehab room.
At the same time, if you are in your 50's or 60's and haven't exercised in a long time, your movements will have to be slower. This is where joint mobility movements come into play. You move your joints slowly, under control, without causing pain. This increases the ability of your joints to move freely and easily, making your movements more efficient.
If you are pretty stiff and haven't moved a whole lot recently, you will need some help from a knowledgeable professional to help get you going. This may be in the form of a chiropractor, physical therapist, personal trainer, or massage therapist.
Someone to help unlock the stiffness in your joints and muscles. Then you can use joint mobility movements to increase your mobility. Stay tuned as we discuss this in more detail.
Oh yes, the "Tiger Tail" massage tool got a thumbs up from my test subject.
Monday, June 04, 2007
89 year old Racewalker:
She forgot to get older. Recently there was an article in the paper about an 89 year old racewalker. She walks or does strength training on a daily basis. In her own words, "I forgot to get older."
This dynamic lady is a five time world champion racewalker, who believes that the key to staying fit is to never stop moving. Hmmm, sounds familiar. Keep moving in order to keep your mobility as you age.
She didn't take up racewalking until 70, setting several records since then. In 2005, she had a fall and broke bones in her leg and hip. After surgery to place metal plates for support, her doctor told her he didn't know if she would walk again.
Not too long afterwards she was back to racewalking. Obviously, she is a very determined woman. She grew up a dancer and has kept active ever since. In addition to racewalking she takes a weekly self-defense class.
So there you have it. The key to keeping your mobility as you age is to start moving when you are young and then.....
never stop!!
Most of us really can stay mobile for life if we just work at it. And why wouldn't you? At 89 this woman is still active and feels great!
Another thing the article noted, even though it wasn't discussed, was that she strength trains, also. Walking is great exercise, but strength training is also needed. I have no doubt that the strength training played a role in her fast recovery after breaking her leg.
So the take home message is to keep active all your life if you want to help slow down the aging process.
Most of us really can have mobility for life with a little work!
She forgot to get older. Recently there was an article in the paper about an 89 year old racewalker. She walks or does strength training on a daily basis. In her own words, "I forgot to get older."
This dynamic lady is a five time world champion racewalker, who believes that the key to staying fit is to never stop moving. Hmmm, sounds familiar. Keep moving in order to keep your mobility as you age.
She didn't take up racewalking until 70, setting several records since then. In 2005, she had a fall and broke bones in her leg and hip. After surgery to place metal plates for support, her doctor told her he didn't know if she would walk again.
Not too long afterwards she was back to racewalking. Obviously, she is a very determined woman. She grew up a dancer and has kept active ever since. In addition to racewalking she takes a weekly self-defense class.
So there you have it. The key to keeping your mobility as you age is to start moving when you are young and then.....
never stop!!
Most of us really can stay mobile for life if we just work at it. And why wouldn't you? At 89 this woman is still active and feels great!
Another thing the article noted, even though it wasn't discussed, was that she strength trains, also. Walking is great exercise, but strength training is also needed. I have no doubt that the strength training played a role in her fast recovery after breaking her leg.
So the take home message is to keep active all your life if you want to help slow down the aging process.
Most of us really can have mobility for life with a little work!
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