|
|
Hi Friend,
"Getting Older Isn't For Sissies." I've never heard a truer statement. As a PT, I get to watch what "blessings" each decade has in store. So, what is one of the most important ways to slow down the aging process and live a more active lifestyle?
Resistance training. Why? After the age of 30, our bodies naturally undergo a change called sarcopenia. Sarcopenia is a process that results in a progressive loss in muscle mass and strength. Studies show that the average adult will lose as much as 3-5% of their muscle mass per decade. In a lifetime, men in particular will lose as much as 30% of their muscle mass.
(In case there is any confusion, reistance training is working your muscles against a weight or force. This could include anything from free weights, kettlebells, resistance bands, to Pilates, etc.)
What are the consequences of Sarcopenia if left unchecked?
The most concerning consequence of a progressive loss in muscle mass is an increased risk of fractures from a fall (especially in women). This can occur most commonly in the hip, leg, arm, wrist, or collarbone. Lean muscle mass helps coordinate efficient movement, and also protects bones from damage during a fall. A loss in muscle mass can put your joints at further risk of fractures as you age and further disrupt your balance.
|
| | | | | Can Sarcopenia be reversed or slowed down? Yes! That's the good news! Resistance training 2-3 times per week (as little as 10-15 minutes per session) can be enough to stop or even reverse this process if done properly. |
| What's the easiest way to get started with resistance training?
Well first, it's important to understand context. Most people who come to us want to be more active traveling, playing with their grandkids, or gardening as examples. So resistance training for someone like that would be very different than someone who was looking to be a powerlifter.
Begin with something simple. Remember that resistance training is defined as using muscles against a weight or force? Well, gravity is a force.
"Sit to stand" is a great place to get started for most people. Come to the edge of a sturdy chair (no wheels) with feet parallel, heels under knees. Hinge at your hips (nose over toes) and drive QUICKLY through your legs. Lower down slowly, and repeat. Try not to use your shoulders if possible. You can always raise your seat with a pad or pillow.
Listen to your body. Start with 4 or 5 repetitions, and slowly increase your repetitions. Later you can add a few light weights in each hand or a band around your thighs.
What are the benefits of hiring a Physical Therapist to help me with Resistance Training?
Physical Therapists (PTs) are expertly trained in working with exercise prescription and progressions for adults with injuries or generalized weakness.
PTs know how to design and progress resistance training programs that are unique to the individual goals of the person.
Another advantage of working with a PT for resistance training is that you have an extra set of expert eyes directing you to exercise in a safe way.
We'll always make sure that you are moving safely and appropriately, so you don't get injured while working to get stronger.
In case you didn't know, several of our past patients come in once or twice a month specifically for us to create programs to safely get them stronger. They then go home and work on their unique programs. Over time, we see them continue to get stronger and more mobile over time without injuries in the process.
Others see us as much as twice per week for that sense of accountability and quick progress. If this is something you're interested in, simply reply to this email with "I'm interested in getting stronger!"
|
| | | |
Have we provided value to your life in the past? Please support small businesses like ours during challenging times by sharing your story with a Google Review. Click Here.
|
| | | | Dr. Chris Sovey, DPT, RN, BSN Phone: 616-803-9829 |
| | Why am I receiving this email? You are receiving this email because you opted into one of our FaceBook, Google or website campaigns, or have expressed interest in our services as a prospective or former patient. If you are no longer interested in receiving emails from us, please click the unsubscribe button below. But we hate to see you go! |
|
|
