Want to know how to stay mobile and pain-free as you age?
Here’s the secret that nobody wants to talk about.
Move your body. Stay active.
Of course, you’ve heard that before. Everyone talks about how important movement is as you get older. But what they don’t tell you is that…
Not all movement is created equal.
The wrong type of movement can cause injuries that take you out of commission for weeks or months. The right kind of movement adds years to your life.
Let’s be clear…
The CDC reports that each year, more than 14 million people over 65 experience falls. That’s 1 in 4 seniors! Falls are also the leading cause of injury death for older adults.
Thankfully, there’s a way to drastically reduce your risk of falling and losing mobility as you age.
Physical therapy and low-impact movement are the answers.
But it’s not just about any physical therapy or movement either. You need to move correctly, consistently, and safely.
In this article, we’ll show you how to do just that.
Here’s What We’ll Cover
- The Benefits of Physical Therapy for Aging Adults
- Why High-Impact Exercise Hurts More Than It Helps
- Proven Low-Impact Movement Strategies to Try At Home
- How to Build a Healthy Movement Routine You’ll Enjoy
Physical Therapy Can Help Prevent Injuries & Maintain Mobility
If you search for physical therapy benefits online, you’ll find dozens of results. But how does it specifically help you age well?
Physical therapy keeps your body strong, your balance in check, and your joints flexible. All three of those factors are crucial when it comes to aging.
Statistic show…
About 60% of people over age 55 have sought physical therapy treatment at some point in their lives. Of those patients, 86% say physical therapy was helpful.
Why does that matter?
Physical therapy is all about preparing your body to stay strong and avoid injuries. A qualified physical therapist will work with you to create a customized program that targets your weak points.
Your body changes as you get older. Muscle mass decreases. Joint mobility decreases. Balance becomes harder to maintain.
By visiting a physical therapist regularly, you can keep your body performing at its best well into your golden years.
Better yet, many physical therapists offer routines you can do from home with simple equipment.
An elliptical recumbent cross trainer is one of the best options available. The cardio workout and ability to build muscle group strength without stressing out your joints make them ideal for seniors.
High-Impact Movement Accelerates the Aging Process
Okay, so high-impact exercise is bad, but what does that mean exactly?
Any movement that causes excessive stress to the joints. Think running, jumping, fast-paced aerobics… anything that jolts your body.
Here’s the problem with that type of movement:
- Your joints are already wearing down due to age
- Your bones become more brittle and susceptible to breaks
- It takes longer for your body to recover from injuries
- You have less control over your balance
This puts seniors at risk of falls and other injuries. If you’ve been exercising a certain way for years, it’ll be hard to change overnight. But that doesn’t mean you shouldn’t try.
The consequences of high-impact exercise are too steep.
You end up hurting yourself. Then you have to stop moving around for weeks or months while you recover. Pretty soon, you start losing muscle strength, which leads to more falls.
It’s a vicious cycle that keeps too many seniors from enjoying their retirement years.
Low-Impact Movement is the Healthy Alternative
Low-impact movement means just that. Exercises that provide you with a solid workout without damaging your joints.
- Recumbent elliptical training
- Water aerobics
- Walking
- Chair exercises
- Resistance bands
The options are endless, but here’s the thing. Low-impact doesn’t mean low-intensive. You can still get a great workout with these exercises. It just means being smarter about how you move.
Low-impact training is all about choosing exercises that push you without pushing too hard.
Create a Low-Impact Routine You Can Live With
Ready to get started? Here’s what you need to do to build a routine that will keep you moving strong for years to come.
There are 3 requirements for a workout routine to be effective long-term. It has to be safe, enjoyable, and something you can progress.
Safety
Before you jump into a new workout program, talk to your doctor. Make sure you’re cleared for physical activity.
I recommend visiting a physical therapist to have them scan your body for any weaknesses. Not only can they design a custom routine to fix them, but they can also recommend certain exercises to avoid.
Not only will this help you stay injury-free, but it also gives you a routine that’s tailored SPECIFICALLY to your body.
Enjoyable
This might be the most important step of all. If you dread your workouts, you won’t do them.
Find movement you enjoy. That way, you’ll actually look forward to working out. Exercise shouldn’t feel like a punishment.
Try out different activities. See what you like and what feels good. The more fun you’re having, the more you’ll stick with it.
Progression
Don’t over do yourself at first. Give your body time to adjust.
You should be slowly increasing how much you exercise, not blast through weeks’ worth of work in a single day.
If you’re missing any one of these three elements. Your workout routine isn’t complete.
Here’s an example of what a weekly routine could look like:
- Monday: 20 minutes of recumbent cross-training
- Wednesday: 30-minute walk and balance training
- Friday: 20 minutes of resistance band training
- Weekend: Stretching and mobility work
This covers all your bases. Cardiovascular training, strength training, balance, and flexibility.
It’s a well-rounded routine that won’t overwhelm you.
Work with a Professional
You should always consider consulting a professional when it comes to your health.
Physical therapists are trained to recognize weaknesses in the body before they become problems. Working with one will allow you to get a leg up on things.
A licensed physical therapist can provide you with:
- Custom exercise programs and routines
- Instruction on proper form to avoid injury
- Checkups to ensure you are progressing
- Hold you accountable to your routine
- Teach you about how your body works
If you have insurance, there’s a good chance your physical therapy visits are covered. If not, most insurance plans, including Medicare, cover preventive care. Physical therapy falls under that category.
Not only will this save you money, but you’ll get professional advice to help you along the way.
Summary
Exercise doesn’t have to hurt your body as you get older. In fact, it’s critical to staying young.
Just make sure you’re doing the types of exercises that benefit you. Don’t worry about getting the most calories burned or running the fastest mile.
Low-impact movements provide just as many benefits without the risk of injuring yourself.
Always remember…
Movement is one of the best medicines we can give our bodies. It doesn’t matter how old you are.
Start slow, but start moving today.
