A recent article in the Washington Post titled “How to Stay Fit While Aging” by Kelyn Soong aligns with our values at OrthoRehab Specialists regarding taking care of your body as the decades pass. More so than generations of the past, many of us regard physical fitness as a cornerstone to a fulfilling life. With the recreational resources now available for all ages, investing in one’s body to ensure enjoyment along these lines is well worth the time and effort to ensure one is not sitting on the side lines for the short or long term due to injury or apprehension. Here are a few takeaways from the article.
Recovery is as Important as Training
Appropriate fluids, foods (fuel) and rest hasten the return to a status of desired peak performance preparing one for the next event. Maximizing recovery to a cellular level is important with regard to the demands we place on our bodies. There are excellent resources on-line in this regard. A “Blue Zone” food guideline is one option.
Take Warm-Ups Seriously
Warm downs as well. Joint and soft tissue structure requires more “TLC” with each decade. Pulling a calf muscle playing pickle ball is not only painful but sobering with the appreciation that it could have been avoided with a little preparation. Invest a little time to prepare for the activity ahead and do the same post event. These patterns should be similar in nature to what is required for the particular activity including; speed of motion, extent of 3 dimensional motion and load placed on joints and muscles. For example, jumping jacks could be a component of warming up for volleyball; moving both arms and legs in similar fashion as that required by the sport.
Muscle Activation is Key
Think about the movement patterns (how the muscles are used 3 dimensionally including speed of motion with a particular load) and endurance/power requirements with respect to one’s desired sport (again in the extremes of motion necessary). Devise an appropriate exercise regimen at the health club to mirror these demands. Take advantage of training staff to help accomplish this.
I still enjoy water skiing and part of my winter work out includes attaching a small straight bar to the cable column which is positioned at waste height. I do rowing patterns while balanced on my left leg simulating my slalom position. In similar fashion, I will stand on the flat side of a BOSU with moderately weighted dumb bells in each hand and practice my alpine skiing technique, adding weight and time as my endurance improves.
Be Kind to Yourself if You Can’t Perform Like You Once Did
Even on a day to day basis. A great take away is from one of the overriding concepts of yoga “your practice is where you are today”.
Yoga has now become an integral aspect of my exercise with the goal of 1-2 practices per week. No longer is it 4 hours on the bike, it’s 1-2 but at a greater intensity. No longer just working on mirror muscles but creating a cross training aerobic/non-aerobic workout that is done 1-2 times a week. My yoga practice ties up all the loose ends by restoring functional mobility where it is still lacking with respect with the recreational activities I desire to do. Practice for a month and it is easier to get out of the car, off the floor and move up and down the steps; functional strength and balance are improved. Find a class that fits your needs and current physical status. There are many available options on YouTube including “Fightmaster Yoga”.
Set Goals for Where You are Now & Keep Building From There
Temptation to do too much too fast or a lack of consistent motivation are common origins to a failed exercise program. Get a friend to join you, the first step is always the hardest and companionship thru the early phases of an exercise program can be more fruitful with someone to hold you responsible and to share the joy of later success.
Prioritize Sleep
The experts say at least 7 hours is ideal not only for your body but your brain as well.
Exercise can be a struggle for some, for this population, apply the principles developed with the brushing of one’s teeth; boring but necessary. Again, take that first big step with a friend. The rewards are just a few weeks ahead and the tedium will dissipate.
As each decade passes, the quality of one’s physical health becomes ever important with regard to one’s overall wellbeing. The steps described above crossover to ensure a greater enjoyment of all aspects of life while simultaneously allowing the accomplishment of physical endeavors that were presumed long past.