Do you have great things planned for your second half of life? Having said that, do you find yourself working around added aches and pains? Are you making changes to your exercise program based on aging realities? I know I phased out kickboxing, high impact aerobics, and snowboarding based on ever worsening knee arthritis. (More at the end of the post on what’s about to happen with my knee in less than a week. Not a sob story, but some solutions so keep reading). Yet I don’t want to give up my beloved step classes. Nor do I want any more injuries, limitations, or bad body mechanics.
Once we hit midlife, we need to create workouts that take into account principles that are targeted to our specific needs. Principles that inhibit bad body habits and encourage physical comfort and ability. Exercise design principles that I’ll be sharing with you in a short series. Using even one of these principles will bring you to better, long term, wiser workouts. And you’ll catapult yourself to the insider, fitness pro mindset.
This post shares the second of six principles for creating outstanding workouts for baby boomers. Initially, I put together this list in a a cover feature for the leading fitness professional journal. Then I realized you active agers might want this helpful info as well. To take advantage of the first principle go here:
More than any other age group, we midlife and older exercisers appreciate and need functional movement.
Many definitions exist for functional movement, so let’s start with wikipedia’s: “Functional movements are based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation.” Come back. Don’t let me lose you. In simple terms — choose exercises that involve several muscles and joints all-in-one.
Another common way to define functional exercise is to ascertain whether you can apply a given move to activities of daily living (ADLs). What moves do you perform in real life? Train for those. For example, do you need to get up and down from the ground? Do you pick up groceries from the floor and turn to put them away in an overhead cabinet? Contrast this to single joint, isolated strength and muscular endurance training such as calf raises or triceps kickbacks. Instead, for example, perform an exercise that lifts a free weight left to right with rotation from low to high/ floor to overhead. Or perform squats that mimic ducking sideways under a rope or bar.
Like me, are you a boomer who is more interested in continuing activities you enjoy rather than worry about hypertrophy? Are you motivated to gain strength, power, and endurance so you can travel, take up new hobbies, keep up with grown children and grandchildren? If you value having energy over having a six-pack you are part of a trend. A majority of midlife exercisers are looking at their parents and making decisions about their own aging. We want to retain our physical and mental capabilities to the same or greater degree than our parents – and why not? Even more critical – let’s make sure fitness habits that might have worked in our youth aren’t causing pain in our middle years.If you're more interested in continuing activities you enjoy rather than solely hypertrophy,… Click To Tweet
Will the exercises you choose help you climb steps, get up and down from chairs and the floor, prevent falls, turn to see behind you while driving? Do your moves help you continue surfing, hiking, camping? Think in terms of adding rotation, level changes (low to high and high to low), or working in opposition. Approach your workout design with the idea to help keep your world from shrinking. What are you worried about having to give up? What do you enjoy doing that you’d love to continue as long as possible? Train from that perspective and you will have better results and fewer physical challenges.
Speaking of physical challenges, I am heading into knee replacement surgery in a few days. Dealing with arthritic keen pain is one thing. Seeing my function diminish significantly these past months is another. Part of my surgery prep plan involved:
First I finally learned what TENS stands for: transcutaneous electrical nerve stimulation. I knew medical professionals for years have used TENS to treat pain. Now reliable, affordable products are becoming available for use at home. So home I went jiggity jog, packing heat. Without the jog. And with more than heat!
The Omron HEAT Pain Pro combines TENS and heat to help alleviate chronic pain and aching muscles. Warms and zaps all in one. Omron is calling my number on this one. Number TENS. (Insert laugh track here). My muscles and joints have made too many compensations serving the demands of my curmudgeonly knee. This new device was easy to use and did relieve muscle tension. It didn’t eradicate my osteoarthritis. Ok, that might have been asking too much. Maybe Omron will come out with a TWENTIES or FIFTIES device to handle that big of a job.
Anyway, my point is that this lightweight, portable device helped reduce muscle tension. Between teaching my fitness classes despite increasing knee pain (not recommended), walking my dogs every day, and wanting to enter surgery as relaxed as possible, I’ll take all the help I can get!
Alexandra also tried the Omron HEAT Pain Pro, and found it definitely decreased some of the stiffness and discomfort from her knee replacement surgery. Even though the surgery was back in June, 2016, she still has some occasional swelling and stiffness after hard workouts. After undergoing electrical stimulation during physical therapy that could be quite uncomfortable, Alexandra was expecting this to be the same. Luckily, she discovered that the TENS was fairly mild. Her favorite setting is Combo 2- short session of alternating heat and TENS. She offers one suggestion: make the heat setting just a bit warmer. Overall, Alexandra was pleased with the pain relief that the HEAT Pain Pro provided to her knee.
There you have it. Ready to stick on the Omron device, reduce pain, plus create the best baby boomer workouts ever? Me too, right after knee surgery. See you on the other side.
ACTION: Usually we suggest you subscribe if you have not yet done so. This time we hope you click on the Omron link to check out whether the unit might help you. No aches, pains, or tension involved when you window shop.