Exercise for Baby Boomers and Beyond
By Deloss Brubaker
As a chiropractor you are more to your patients than the guy who gives them
their weekly adjustment. Often they look to you for advice beyond spinal health,
which often includes everything from their family issues to their overall health.
When a patient 50 years or older asks for your advice on exercise, do you know
what to tell them? Below is a back-to-basics approach to helping your aging
patients become active again.
Designing a Fitness Program
One of the givens in the aging process is that muscle performance is going to
change throughout the patient’s lifetime. So, when designing a fitness/wellness
program it is necessary to determine the basis of the program. Based on the
personal goals of the patient, your program should address a combination of
endurance, strength, power, flexibility and agility/coordination. The two other
components to include are cardiovascular fitness and muscular endurance and
strength. Building cardiovascular fitness improves how oxygen is delivered to
your patient’s tissues. Suggesting activities such as swimming, walking,
jogging or even biking can raise their heart rate and improve their cardiovascular
health.
Addressing Muscular Endurance and Muscle Strength
While it is important to have an understanding of the total aging process it
is more important to have an understanding of what is going on with the muscles
and muscle performance. When evaluating your patient explain any age related
changes that may be happening and how it will affect muscle performance.
As we move into our 60’s and 70’s there are going to be physiological
and neurological changes going on within the muscles. For instance, there is
a rate of decline in muscle strength of 2 to 4 percent per year but this might
be more from inactivity than anything. The muscle mass, fiber size and number,
and alpha motoneurons decrease. Muscles will show a decrease in the speed of
contraction. There is a loss of flexibility which will create a decrease in
the force-producing capability of a muscle. Recovery from exercise also decreases.
However, there is evidence that you can create a significant improvement in
muscle strength with a carefully controlled and regimented strength-training
program.
If your patient hasn’t been active in several years, suggest the value
of a certified personal trainer. A trainer can provide expertise, support and
the proper supervision. Patients should begin with a lower volume of exercise
using smaller weights and fewer repetitions. As they build strength and endurance,
patients can increase the amount of weight and repetitions. Working out with
weights two or three times a week with a 48-hour rest period between lifts is
the best recommendation.
Additional Reminders for Patients
Remind patients to be cognizant of exercises that can place too much stress
and strain on the back. You don’t want their exercises to counteract all
of your hard work. Patients should avoid flexion, extension exercises that emphasize
postural changes.
Encourage patients to use weight machines, which can control outside variables
such as posture and balance. If patients take a break from exercising, even
as short as two weeks, they should return to the program using lighter weights,
fewer repetitions and lower-impact cardiovascular exercises.
Going Beyond the Ordinary
Your patient is inquiring about exercise because they can feel the effects of
aging and are concerned about their overall health. Your patient will get the
most benefit from an exercise program that’s convenient, easy and fun.
Exercise shouldn’t be a punishment. There are plenty of activities that
don’t necessarily feel like exercise, but build cardiovascular fitness
and muscle performance. The easiest and cheapest is walking and hiking. The
only gear needed is a pair of shoes that offer the proper support. Plus you
can walk just about anywhere. Other out-of-the-box exercise activities are salsa
dancing, martial arts, kayaking/canoeing, gardening (pulling weeds takes muscle!),
boxing, ballet and water aerobics. Your patient is more likely to stick to an
active lifestyle if they enjoy their exercise program.
Provide your feedback on this article.
© Copyright 2005 Today's Chiropractic