Life after 40: Five Key Tips to OPTIMIZE Aging
Hey Team,
We created this facility ten years ago to help people 40 and older welcome aging by becoming the most able-bodied person possible. Why did we focus on this area? Over my years of working within our community, I started to see a trend. In the age group between the 40s and 50s, I found more people were experiencing the aches and pains of life: stiff back in the morning, knee pain with increased activity, Achilles or plantar fascia pain during the day. In the 50s to 60s, I found degenerative concerns related to hip, knee, or spine degenerative joint disease. And for the 70s to 80s… I found the effects of lack of muscle strength/coordination/balance…secondary to a lack of strength….thus leading to falls, fractures, osteoporosis, or difficulty standing from a chair without help.
LIFE AFTER 40 MATTERS
After 40, people start feeling the effects of cumulating life… and I am in this group! Here is the genuine concern. After the age of 40 for men and women, the body starts to change. Men begin to lose testosterone, and women begin to creep towards the stages of Menopause… which leads to a lack of estrogen. What does this mean? The body will not react as it did over the first 40 years. Men will have more difficulty maintaining muscle mass, and women will lose bone mineral density. In a short-winded summary, common issues in the clinic for people over 40 are due to the body's natural changes. But we do not have to give in! Fitness programs designed for over the age of 40 strongly correlate with maintaining higher testosterone levels in men and maintaining more bone mineral density in women. Our balance will improve, our lower body function will improve, and overall, our strength will improve. What is the extensive summary? Maintaining fitness consistently over 40 will ward off many ailments I see in the office today. Proper strength/coordination/balance will allow individuals in their 60-80's to stand without needing a walker, walk without needing a cane, and walk around Walmart without needing to sit down. Plus, maintaining fitness in the body will reduce many overuse injuries such as Achilles tendonitis, plantar fasciitis, low back pain, and knee stiffness.
FIVE TIPS TO BETTER AGING
I often thought, what if I could go back in time and help people correct themselves at a younger age… to prevent overuse injuries, poor muscle strength, balance concerns leading to falls, and difficulty walking without assistance—the ailments of improper aging. So, today I’m giving you my best tips for allowing people to age better.
1. Start Proper Nutrition Habits: This area will make the most significant difference for people 40 and older. Want to have more energy? Get more quality restful sleep? Or notice a difference in how your clothing fits? It all begins with your nutrition. An easy exercise is to think about all the food entering your body daily. How much of this food is HELPING to fuel you during the day? The type and amount of food you eat dictates your energy, sleep ability, muscle function, tissue mobility, or ability to recover from activity.
2. Make it Purposeful: Consistency is part of an exercise, nutrition, or strength training program. An absolute must for people to start is to develop consistency. For example, in our Specialized Strength Programs, we spend the first six weeks focusing on the activity…not the accomplishment. Why? Because consistency in action will make the habit…and before you know it, you are driving to the Training Facility without thinking about it. The only way to make the habit…is to make it purposeful. It would be best to dedicate specific days and times to build consistency. Make it THE priority.
3. Improve Strength: Many effects of aging result from a lack of coordination and strength. These two areas go hand-in-hand due to the power needed to execute a task and the coordination to put the movements together. Purposeful strength training will improve both of these areas. Focusing on weight-bearing strength training to improve muscle efficiency, size, and endurance is essential for lifelong health. Overall, this is a crucial focus area with our Specialized Strength Programs to help with successful aging and cannot be substituted.
4. Improve Flexibility: Moving through your environment with a full range of motion to all joints is essential for healthy living. There is an association between people with repeated overuse injuries and chronic nagging pain due to poor mobility. Nagging low back pain, stabbing neck pain, throbbing heel pain, or sharp knee pain correlates to a lack of mobility. Improving mobility through a consistent, structured flexibility program is needed for healthy aging.
5. Get a Mentor: Anytime we want actual growth in life… we need accountability. Think about it… when did we grow the most in our lives? When we were young. We learned so much from 5-18 years old because we were constantly held accountable. Our parents, teachers, or athletic coaches all held us accountable. Having a mentor or coach with the knowledge and experience to improve your life… and hold you accountable… is where the most significant improvement is experienced. We need people who genuinely care about us to provide us with the perspective we need to get the most out of our fitness programs.
HOW DO YOU WANT TO USE YOUR ENERGY?
Overall Team, I see the impact of aging daily in my clinic. I have a constant perspective on what can happen in our 60s - 70s - 80s if we do not optimize aging. Low back pain, stiff joints, muscle soreness, and sharp pain with select movements contribute to aging. What do we do? Do we give in? Here is the reality. It all comes down to energy. Do you want to use your energy to better yourself and optimize your life as you age, or do you want to use more energy after many of these ailments have already occurred? Because one way or the other… you will use the energy! Poor strength, lack of mobility, and decreased balance or coordination are inefficient, thus leading to increased energy expenditure. What will you choose? Please, know we are here to help. We work exclusively with people 40 and older to improve their fitness and optimize their wellness. If you want to learn more about how these programs can improve your life, don't hesitate to contact me to start the process of better aging. Thanks again Team and Keep Moving!
• The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
