Posture and Lifting Weights:

Is posture important when doing resistance training? You better believe it! If you have read any of my articles on shoulder injuries, you know that I learned about proper posture the hard way - by partially tearing my rotator cuff and excess (unnecessary) wear and tear on my shoulders.

I recently talked briefly with a 65 year old gentleman who had done a weight training exercise and felt something happen to his shoulder. I asked him if he was doing lat pulldowns behind his head and he replied yes.

I told him it was the exercise that did it and that the particular exercise may be okay for an athlete in their 20's, but not most people over 35. Personally, I don't think that anyone needs to do that exercise as the risks aren't worth the potential benefits.

Actually, the extreme shoulder position that the exercise demands is called the "at-risk position" for the shoulder, as it puts the shoulder at extra risk of injury.

As I said earlier, I learned this the hard way, causing damage to my own shoulder. This exercise wasn't the only reason, I had posture problems that contributed to my injuries. My point is, whatever you think of that exercise, someone over 35, who may have some postural issues going on has no business whatsoever doing that exercise.

It is much better to sit straight upright, reinforcing good posture, and pull the bar straight down in front of your head and not behind. You can do pulling and rowing exercises at various angles to strengthen the muscles of the mid and upper back, instead.

Same thing with sit-ups and crunches....... for most people over 35, this exercise will likely contribute to or reinforce poor posture. Since most people spend the majority of their day sitting or standing in positions of flexion, they don't need to do exercises that cause them to flex their bodies forward.

The muscles of the low back and abs need to be trained in a neutral position to properly support(stabilize) the spine. So instead of core strength, most people need to be doing more core stability - training the midsection to keep the lower back stable while the arms and legs are moving.

I get about two questions a day on this blog about situps causing someone's low back pain. In fact, a world-reknowned spine expert, Dr. Stuart McGill, believes that repeated flexion (sit-ups and crunches) put the discs of the spine at risk of injury.

His research shows that many of these positions put unnecessary pressure on the spine. So some people may do these exercises without any problems, but others may see injuries and others may see some problems further on down the road, in their later years.

So some exercises may be okay for some people, but put unnecessary risk on those with past injuries or posture problems. Make sure to work with a fitness expert who knows the difference.

By the way, for a cyclist who puts in hours on their bike in a forward flexed position, the last thing they should be doing is sit-ups.

Click here for more info on the "at-risk" shoulder position.

Click here for examples of core stability exercises in the neutral position.

Balance 101 - Trying to Prevent Falling:

We're still in Winter's icy grasp here in the Midwest. More snow this season than in the past couple of years and the temps have been plenty cool to boot.

Along with plenty of shoveling comes plenty of fender benders, plenty of falls on the ice as well. Local hospitals have reported many visits for cuts, bruises, and other injuries.

I've slipped quite a few times myself. Many times after a "light" snowfall that was just enough to cover the ground..... or the ice as it turns out. A couple of times I slipped on ice that was as smooth as glass underneath the snow.

So how did I manage not to fall this Winter? Simple, I do plenty of strength exercises for my legs and hips - many of them while standing, to increase my balance and coordination. Leg strength is one of the factors in preventing a fall, whether it be ice or whatever.

Granted, I'm probably a few years younger than some of you, but I'm also probably a lot taller. At about 6' 5", I have a pretty high center of gravity..... which should make me more susceptible to falls than someone much shorter.

But by doing plenty of exercise in a standing position my balance and coordination is enhanced. Here is a video that shows some of the exercises I do for my lower body:

Increased Fitness Doesn't Always Mean Being Lean:

Continuing our recent discussions, you can have increased levels of fitness and health without looking like a fitness model. Just because you don't lose a lot of weight with exercise doesn't mean that you aren't healthier or in better shape.

Your eating habits have a lot to do with how lean you are. Doing resistance training to increase your strength makes life's daily activities easier. It also helps protect your joints and allows you to maintain your mobility as you get older.

I've met plenty of people who exercise regularly but still have a couple extra pounds. But this is still better than the "skinny" person who doesn't exercise, but may appear healthy on the outside. At one of the healthclubs I worked at, one gentleman who was around 70 or so, was a regular exerciser and had a protruding stomach about the size of a volleyball.

Yet, he was stronger and in better shape than those his age who do nothing. Its well known that obesity carries an increased risk of diabetes, cancer, and heart disease. So while trying to lose excess weight is always a healthy choice, having a couple extra pounds, but exercising regularly can be okay.

For example, a few years back I did personal training with two women in their mid 40's. These women were best friends and their families did a lot of activities together. They would carry on a conversation while I put them through their exercises. They worked hard but also got in their social time this way.

It worked out well as one would do the exercise and then switch with the other. This way they were able to get a lot of work done in a short amount of time, while keeping their heart rate up. Their overall strength and endurance increased with these intense "buddy" workouts. While I would have liked to have seen a couple more pounds lost with one of them, there are other factors such as diet that play a role in fat loss.

In any case, one of them told me about a hike in the mountains that she went on with her teenage daughter and some other teenagers. All the work in the weight room paid off as she was able to keep up with the "kids." She also said that some of the girls were huffing and puffing a little, but she was fine.

Just goes to show that outward appearances aren't the whole story when it comes to health and fitness. You should strive to keep your bodyfat levels under control, but maintaining or building your strength with resistance training is very important. This will also help with your mobility.

You know me, try to work on your posture first to make your exercise more efficient. Good posture is also important for avoiding injuries and reducing the stress on your joints. By focusing on these things and getting adequate movement, you can feel better and be healthier as you age.

For more information, read my article Resistance training can reverse the aging process.

Resistance Training Can Reverse Aging Process:

A study involving seniors showed that exercise, specifically resistance training, can reverse the aging process. Researchers at McMasters University Medical Center in Ontario, looked at the effects of strength training on 25 older men and women, with an average age of 70.

These healthy seniors were able to rejuvenate muscle tissue and reverse cell aging, attributed to age. Researchers looked at mitochondria function. The mitochondria are referred to as "the powerhouse" of cells. A decline in mitochondria function was shown prior to starting this exercise program.

The strength training actually reversed this cell decline to levels similar to those of younger adults. The participants also improved their strength about 50 % in this twice a week, 6 month program. They had never done any formal weight training.

An interesting note, 4 months after the study ended, most of them were no longer exercising at a gym, but were doing resistance training at home with simple objects, including resistance bands. They were still as strong with the same amount of muscle mass.

Another study has shown that older adults with muscle atrophy are associated with functional impairment and physical disability. Sarcopenia - reduced skeletal muscle mass in older people - may be an important and potentially reversible cause of morbidity and mortality. Older women may be more susceptible to these ill effects. This study was reported in the Journal of American Geriatrics Society.

A third study found that physical activity and leg strength were important predictors of mobility decline in older persons. Meaning, for best prevention results, you need to be physically active and do strength training for the legs.

You've heard me say it before - "move it or lose it." Not only do you need adequate movement for prevention, but you need to do some resistance training to maintain lean muscle tissue.

The good news is that this can occur at home with basic exercises and little equipment. Stay tuned as I complete my home program that addresses both mobility and strength concerns.