Staying Active After 50: Tips for a Healthier Lifestyle

Let’s face it, growing older can come as a bit of a shock – more aches and pains, a little stiffness, and a bit more bird watching, perhaps… and yet, growing older, especially into your 50’s, never needs to be underscored by pain, a lack of activity, or a generally unhealthy lifestyle. We all have the ability to age well, actively, and with confidence, no matter where we are in our lives right now. In this post, then, I talk about how you can maintain an active lifestyle well into your fifties and beyond so as to safeguard a strong, mobile second part of your life.

When we think about the types of activities appropriate for individuals in their fifties and beyond, it’s best to consider those forms of exercise that don’t place unnecessary stress on your joints. Running or jogging, for example, can negatively impact your knees and back if not done with caution and proper form. Walking, on the other hand, can be done by anyone, of any age. So, walking is a good activity to consider. In addition, you may want to include cycling, swimming, yoga, Pilates, and/or hiking to your routine – not only are these activities fun to do, but they offer you a great way of working out without ‘pumping iron’ or running a marathon. And hey… after you do them, you still have time to spend with the kids or grand-kids! Or better yet, invite them to join!

 

The important thing to remember is that, no matter what low-impact activity you decide to incorporate into your lifestyle, both consistency and degree is important. Your heart rate determines the quality of the exercise. So, while yoga is indeed about stretching, doing it for an extended period of time will drive your heart rate up and get you into good cardiovascular shape. The same rings true for Pilates. And, of course, swimming and cycling offer their own challenges and can certainly give you a great workout if you put the effort into it. See these new activities as ways to challenge yourself and to improve your heart-health.

 

In addition to cardio and general movement, it’s important that you take note of what your body is able to handle at any given time. Some of you reading this may start out with a 3-mile walk, while others will start with a 1-mile stroll. And that’s alright! Start where it’s comfortable for you and then begin challenging yourself to do more in a healthful, controlled way. It’s very important that you don’t over-exert yourself, as you’d be opening the door to injury and unnecessary down-time. Give your body a chance to strengthen before you dive off of the 10m diving board, buy a $5000 dollar bike, or climb Everest. Rome wasn’t built in a day, after all.

 

And because I’m a physical therapist, I have to tell you to stretch! Life is all about mobility and being able to do those things you love most. If you do not stretch pre-workout and post-workout, then the reality is that you may not be able to do all those things well into your old age. Now is the time to start stretching – do it regularly and with consistency before – and after – any of the activities you choose to do.

 

Hand-in-hand with stretching is the all-important rule of hydration. Your body needs lubrication to function at its best, so it’s extremely important that you hydrate appropriately. Make sure you have enough water to sustain you during your activities as well as afterwards. The rules for hydrating have always been to aim for 8 x 8 ounces of fluid a day.  That's a minimum.  The latest rule is to drink half your body weight in ounces per day.  Or if it's been hot like it is in the summer hot, you want to aim for more and perhaps hydrate with sport drinks to replenish your electrolytes lost during heavy bouts of sweating.  It’s amazing how much better you’ll feel after your workout if you hydrate properly. And, not only that, but you’ll also do a lot to avoid injury and keep you in the best possible position to do the same – and even more – tomorrow and the week after.

 

Getting older doesn’t have to seem like a slow decline into immobility and pain. In fact, as you age you have a singular opportunity to change your life for the better – to be active, healthy pain free, and joyous. You have so much to look forward to: retirement, grandchildren, a whole world of adventure. We want you to make the most of every moment you have.

 

In that vein, if you’d like to be as mobile, flexible, and active as possible, the best possible decision you can make is to see a physical therapist. And nope – physical therapy is not only for those individuals who have pain, although it remains the safest, most effective option in those cases. In fact, physical therapy can teach you how to move properly for your body, what stretches to do, and can give you tips for proper posture and body mechanics no matter the exercise you choose to do: from kayaking to fencing, we’ve got you covered. With take-home, tailor-made exercise and stretches given to you at physical therapy, you will be armed with the tools to put your best foot forward on your journey to health, happiness, a pain-free life, and a mobile lifestyle.

 

Forget worrying about getting old: it’s going to happen regardless of what you think. It’s the choice you make, right now, though, that will determine the nature of how you will age. And that, at the end of the day, is the most important decision you can make. Stop dreaming up excuses, stop taking pills, stop thinking ‘it’s an age thing’, and get out there and move: pick up the paddle, baton, or racket. Put on the lycra…fit that helmet – the world is waiting for you – do it for your family, your friends, and yourself. For any information or advice, simply get in touch to see how physical therapy can help you achieve the active, mobile life you dream, today. We’re excited for you!

 

 

 

Osteoporosis: Overcoming Fear and Living Your Best Life

At the best of times, the concept of bone density can be a little overwhelming. For the majority of people out there, bone density and its importance is a foreign concept made visible only when issues in the form of broken bones, ailments, or pain arise. The thing is, though, when it comes to osteoporosis, bone density is the main feature, not the trailer. If you’re reading this, chances are that you yourself suffer from osteoporosis or perhaps know someone who does. Maybe you’re here to find out what it is, or maybe you’re here to find some relief for its symptoms – either way, you’re in the right place. In this blog post, then, we’re talking about all things osteoporosis: what it is, what it means to live with it, what one can do to counteract its effects, and how lifestyle changes can alter its intensity. If you’re ready, let’s get to it.

Let’s start with what osteoporosis really is. ‘Osteo’ means bone, whilst ‘porosis’ refers to density, hence ‘osteoporosis’ literally refers to the density of bone, or the porousness of the bone. In actual fact, the ailment osteoporosis is a term used to describe a decline in bone density as a result of leached nutrients, thereby leading too brittle or fragile bones – the ultimate outcome of which may result in breaks and serious structural weaknesses. But, please take heart – living with osteoporosis isn’t a death sentence; it just means that some things need to change.

Before we get to all that, let’s see what it means to live with osteoporosis. As bones get more brittle, individuals tend to be more fearful of falls, fractures, and breaks, which can – in many cases – lead people to become more sedentary and secluded. Individuals may experience back pain, increasing aches, and a general sense of instability. However, this does not have to be the norm – living with osteoporosis can, in fact, usher in a lifestyle that is healthy, active, mobile, and full of confidence. Low bone density does not equate the end of an exciting, active, mobile life.

Here’s the thing – yes, there may be pain. And yes, there may be times of struggle, but at the end of the day the decisions you make are the ones that determine where your life will go. Some people take daily pain killers, whilst others adjust diets and take daily walks – it’s how you approach the situation that will make all the difference.

Let me tell you something I’d like you to remember: you have to stay active. Living with brittle bones doesn’t mean you need to be locked in a room and never do any exercise. In fact, that can make everything so much worse! The best thing you can do for osteoporosis is to move!

How do you get there, though? How do you change your life in the face of so much fear? I understand the precipice you now face: do you take a chance or not? I urge you to take it, if only to know that you never gave in to fear. You really can overcome this. How?

Well, first thing’s first: get active. Hold your horses, though – I can see you getting the jumping rope out! Living with osteoporosis means you need to exercises that won’t exacerbate pain or place undue pressure on your joints. Jumping, jogging, or any other high-impact activities need be cut out where possible, whilst walking, swimming, cycling, and yoga are excellent additions to your daily routine.

In addition to getting active – that is, lubricating your joints and getting those muscles moving – you need to add a few stretches to your routine, too. Stretching your muscles will enable them to remain elastic and strong, thereby giving them the ability to support comparatively weak bone structures.

On that note, make sure you include strengthening exercises, too, as strengthening you muscles will give you a solid support system surrounding your bones. In the case of a fall or injury, having strong muscles will also aid in a far more rapid recovery.

In other words, the more you move… the less pain you’ll have, the more joyful you’ll be, and the less chance there will be of a debilitating injury down the line.

But, of course, bone density has a lot to do with nutrition too, right? If you’re eating a Big Mac every day followed by some sugary drinks later on, your body won’t really thank you for it, will it? Remember, suffering from osteoporosis really calls for a lifestyle change: everything you put into your body will translate into what you put out. So, if you’re fueling your body with nutrient rich foods – such as green vegetables, healthy fats, and good protein, you’ll find that your movement, energy levels, and overall wellbeing will increase exponentially. And here’s a little secret… milk isn’t really all that good for bone density. Gasp! It’s true. Though it contains calcium, you’re better of increasing your intake of cruciferous green vegetables and drinking enough water – lubricate your joints and give them the best possible chance of performing at their highest potential. You may also want to try supplements – make sure, however, that these compliment a well-balanced diet, as their intake can never correct a diet poor in nutrients and vitamins.

The bottom line? Stay away from things that leach nutrients – stop smoking, cool it on the alcohol, and give yourself a break from stressful environments. Try meditating, eat well, and visit health retreats for extra relaxation.

Osteoporosis can feel like a mine field – I understand that. It may feel as though you don’t know what to do, where to turn, or what to try first. Well, I’d like to help. One of the best things you can do, right now, is visit a physical therapist. Whether you’re currently in pain or not, whether you’ve never been to see a physical therapist or have been a few times in your life, or whether you know absolutely nothing or absolutely everything about bone density, I encourage you to visit a physical therapist. Physical therapy will give you the tools you need to navigate this new territory, make good lifestyle choices, and to stay active in a healthful way. In addition, physical therapy will help you deal with any pain or obstacles you face. It really is in your best interest to find a helpful, qualified, hands-on physical therapist to help you on your journey.

As you reach the end of this post, I hope you’ve found some of the answers you need – whether for yourself or a loved one. Osteoporosis may seem scary, but I promise it doesn’t have to be. Please do reach out for more information and advice – together, we can overcome this. To your health!