Wow, 2022 is now here! With a new year comes many New Year’s resolutions! Excitement is everywhere, I’m going to do this, I’m going to start doing that, etc, are typical comments we hear at this time of the year.
Sadly, a recent study from the University of Alabama-Birmingham School of Medicine found that only 8% of people follow through with their New Year’s resolutions. Unfortunately, the enthusiasm on January 1 quickly wanes. Those of you who have belonged to health clubs or gyms in the past know how crowded the gym is in January…and then by mid year only the “regulars” remain.
Another recent report showed the number one resolution year after year is to start exercising and get healthier. Approximately 50% of New Year’s resolutions focus on this. There could be a variety of reasons why most fitness goals are not achieved. Injuries and pain suffered while exercising are common reasons people stop exercising.
iMove PT therapists focus on helping people, with specific focus on the elderly population, recover from injuries and restore (and improve!) their level of physical function. Please read on as I share with you 3 expert tips to help the senior population safely start their exercise program in 2022!
Rome Wasn’t Built In A Day…Progress Slowly with Your Exercise Program!
I know you all have heard that phrase before. But have you ever thought about applying it as you start your new exercise program this week?
I hate to be the bearer of bad news (trust me, I don’t like hearing this either!) but as our bodies age they just don’t have the physical capability of days gone by. My 52 year old body definitely doesn’t do what it did when it was 22 years old!
Let’s look at the example of Helen, a 70 year old female who has the goal of walking 1 mile without stopping by the end of 2022. I love the goal, kudos to you! But…on January 1, 2022 you get your exercise shoes out of the closet and they actually have a layer of dust on them. Not great, but no worries!
Helen has knee osteoarthritis, osteoporosis, and is a cancer survivor of 2 years. Her body is still recovering from the effects of chemotherapy. How should Helen begin her walking program? What does a physical therapist recommend to Helen so she can reach her fitness goal without having to stop because of a painful injury?
My advice to Helen is to take it slow. We have 12 months to reach her goal of walking 1 mile without stopping. By mid March I would like Helen to be walking ¼ mile 4-5x/week. By mid June, I would like Helen to have her walking distance increased to ½ mile 4-5x/week. You get the picture. If we slowly and consistently increase her walking program, her bones, muscles, and joints all should be able to tolerate her goal of walking 1 mile without stopping before the end of 2022. Way to go Helen!
Get The Car Checked Out Before Going Cross Country!
Let’s talk next about Tom and how he forgot to get his engine checked out in 2021. Dr. Gorman, what in the heck are you talking about? Why are you talking about Tom’s car?
An analogy I use without fail every single week is describing our bodies as the most amazing machine in the world, more amazing then the engine of any car! So why do people get their car looked over before going on their summer vacation? Well, they know they don’t want it to break down on their way to Gulf Shores!
Tom is a 75 year old former college baseball player. He had a goal in 2021 of returning to his best physical condition in 20 years. Tom was going to dedicate himself to lifting weights at his local gym 3x/week. Things went well for about 2 months, but then he started having nagging right shoulder pain. Tom in his distant past had suffered a rotator cuff injury in his right shoulder, his pitching arm. Unfortunately when he started back to lifting weights Tom did an exercise which irritated his weak rotator cuff.
If you are like Tom and in 2022 you want to improve your level of fitness and want to start an exercise program, please get your engine checked out. iMove PT therapists utilize their knowledge to do a thorough analysis of your musculoskeletal system when we do our Annual Musculoskeletal Physical Exam. We will tell you where your physical limitations are and how you can safely exercise those limitations!
The Power of H2O
My last story of the day, but I promise worth the read! Pam is a 79 year old who I saw in her home for physical therapy last summer. She was generally healthy and in January 2021 she wanted to increase her fitness level so she could keep up with her grandkids. She noticed she was slowing down over the last couple of years and knew it was time to do something about it!
Pam had left sided foot pain and low back pain so she smartly decided to focus her exercise program on the stationary recumbent bike and some strength training. Pam was very consistent with the stationary bike, working on it 5x/week and working up gradually to 40 minutes of intense cardiovascular exercise at a time. She was working out with weights, getting stronger, but then in April something happened to Pam.
Over a period of a few weeks Pam exhibited some confusion, felt like her muscles weren’t working as effectively, and she became constipated. The first time I saw Pam for physical therapy, I asked Pam how much water she drinks per day. This is a question I ask all of my patients, but especially since I knew Pam had been on a fairly intense exercise program starting last January.
Pam proceeded to tell me she isn’t really a good water drinker. She may have about 16 ounces of water per day. Pam was suffering from dehydration. Thankfully she quickly began to increase her water consumption. Had she not done this Pam was headed for a hospital stay. Not only did we avoid the hospital, Pam started to regain some lost muscle function and mentally she was sharp as a tack again!
As we age, our body composition changes, and older adults actually carry a lower body fluid level than younger adults and children. This fact coupled with the fact that Pam had significantly increased her physical activity level without increasing her water intake led to a very dangerous situation.
Please, as you begin your Exercise Program in 2022 keep in mind what I have discussed in this blog. Make sure you progress your new exercise program slowly, make sure your bones, muscles, and joints can tolerate the fitness program, and make sure to drink plenty of water. That way I can rave about all of you when the end of 2022 rolls around!
If you have any questions for Dr. Michael Gorman please feel free to email him at mike@imovephysicaltherapy.com.To start receiving physical therapy with iMove PT please contact us at 636.893.8312 or email at info@imovephysicaltherapy.com. We look forward to you joining our community! Thank you for reading and as always…Stay Home Stay Strong!