KAWARTHA LAKES-Everyone knows the importance of moving your body, but as we get older, we end up with aches and pains, and the last thing we want to do is exercise.
As a Kinesiologist, I have worked in Physiotherapy clinics for most of my career. What I see in the clinic always repeats itself: desk workers & commuters with sore backs and necks, athletes with injuries, or older adults trying to prevent falls, instability, and muscle loss with aging.
When I moved back up to the Kawarthas after 10 years in Toronto, I knew I was going to be seeing a lot of the latter: Kawartha Lakes’ population of seniors is currently sitting at 3500 and is proposed to increase to 6700 by 2030 according to local media.
When it comes to seniors and exercise, the motto is “use it or lose it”. Seniors have specific needs when it comes to their physicality as they age. Sarcopenia, which refers to muscle loss with aging, affects all adults after the age of 40. After 40, adults can expect to lose 3% of their muscle mass every year, but this is much worse if you are inactive.
The Primary Treatment for Age-Related Muscle Loss? Exercise!
Sarcopenia in older adults not only decreases their quality of life, it also has a huge impact on health care costs.
Did you know that falls affect 30% of all seniors in Canada? This staggering number costs Canadians $2 billion every year! When a senior has a fall, their lives are affected in a huge way; they lose their independence, being bedridden impacts muscle mass even further, and it can even shorten their lifespan.
The good news is, this CAN be prevented!
By being proactive now, you can delay muscle loss, improve balance, and maintain mobility. The truth is, it’s the little things every day that really make a huge difference over the years. Consistent movement & exercise is, without a doubt, the best intervention to maintain one’s health as they age.
Here are a few simple ways you can build a movement routine into your daily life.
- Strength Training
Strength training builds up bone & muscle mass that is essential for healthy aging. Make sure to include functional movements in every workout such as a squatting movement, a bending & lifting movement, and a single leg movement. You can always modify by using a chair for support. What matters most is that the movement is performed on a regular basis. - Pilates & Core Strength
Pilates exercises are a safe and gentle way to achieve core strength. Pilates places a large focus on postural symmetry thus improving range of motion in the joints.
Rather than simply performing crunches and planks, Pilates concentrates on full body coordination and balance, which in turn, heightens one’s body awareness, therefore, decreasing risk of falls, improving mobility, and making the body more stable. A stable body is a mobile body, so if you are concerned with losing mobility as you age, pilates is an excellent place to start. - Balance Training & Proprioception
As we lose strength, we also start to lose our steadiness on our feet. To prevent this, perform single foot movements frequently. Single foot movements increase Proprioception, which is our brain’s ability to detect where our limbs are in space. Even when your eyes are closed, you can still touch your nose-that’s Kinestetic Awareness or Proprioception.
As an example, you can shift your weight from one foot to the other while washing your dishes. As you get used to the movement, you can lift your foot by one inch, to test how well you can balance. Regular balance training in key in preventing falls.
Your body is your home, so take exceptional care of it by moving it often. If you need extra help with incorporating movement in your daily life, please seek out the care of a movement specialist, like a Kinesiologist or Pilates teacher. I offer weekly Pilates classes in Kawartha Lakes, which you can find at www.sweathappywellness.com.
Always use common sense when it comes to exercise-if you have extreme pain or discomfort, please stop exercising immediately. If you are unsure about your ability to take up an exercise routine, please speak with your doctor first.
