Age with Activity and Vitality
Nobody can completely reverse the effects of aging, but a lot can be done to keep them at bay and ensure they have only a minimal impact on your life.
By improving your range of movement, your balance, and by increasing strength, easing stiffness and loosening muscles, you can help your body in its ability to compensate for the changes.
As we age problems like osteoarthritis, osteoporosis, neck, and lower back stiffness become more noticeable. Using methodical and research based examination techniques, followed by the appropriate Mode and Dose of ‘Hands On’ Treatment and Specific and Individualized Exercise Programs, osteopathic treatment aims to restore and improve your function. This kind of approach reduces your need for the use of constant pain-killing medication, steroid injections and may postpone the need for surgery.
Osteopathic Manual Treatment with Exercises can help to:
- Alleviates pains aches and discomfort
- Decrease muscle stiffness
- Improve range of movement
- Increase muscle strength
- Improve balance
In turn this will improve your:
- Flexibility & Strength
- Balance & Posture
- Walking & Ability to perform daily activities like lifting or picking up objects from the floor
- Ability to participate in Physical Activity
When the joints start to ‘wear & tear’, your spine and ribcage cave forward, this places a strain on the other areas in your spine especially on the joints and surrounding myofascial tissue in your neck. Osteopathic treatment, by reliving tension in the soft tissues and making joints more flexible can help to elevate discomfort, stiffness and very often headache. Osteoarthritis in joints such as hips and knees, neck and lower back stiffness and chronic shoulder dysfunctions, are a few examples of some of the conditions treated by osteopathy. See ’What we Treat.
- Very often the exercise program will also aim at improving your cardiovascular fitness, your balance and your coordination.
- A vital part of the treatment is advice on modification of specific daily activities and the use of external supports such as orthotics, back supports and taping.
- Furthermore, osteopathic practitioners are trained to know when it is necessary to refer you for further tests such as X-Ray, MRI and blood tests, and we always work closely with the patient’s medical practitioners.
By making your movement less painful, it’s much easier for you to enjoy physical activities
Remember!! Moderate, Regular, Physical Activity reduces the likelihood of developing chronic diseases.
- The Effects of Getting Older & Keeping the Effects of Aging at Bay
Your ability to move and function is made possible by the musculoskeletal system in your body. The musculoskeletal system consists of different structures such as bones, joints, ligaments, tendons, nerves and muscles. As you age the function of this system declines, leading to:
- Decrease in muscle strength
- Decrease in bone mass
- Reduced ability to balance properly
- Increased tendency to falls
- Decreased coordination
- Decrease in flexibility
- Decrease in work and play capacity
- Keeping the effects of aging at bay
Given all these changes, it becomes very important to maintain your heart fitness, muscle strength, adequate flexibility and good balance. This will ensure that you will be able to perform daily living and recreational physical activities with ease.
- Are you moving enough?
To slow down the functional decline associated with aging and improve your fitness follow the recommendations of the American College of Sport Medicine, (2009) and engage in regular physical activities targeting:
- Aerobic Fitness – 30 minutes of moderately intense activities, at least 5 times a week + 20 minutes of more intense cardio activity – at least 3 times a week
- Muscular Fitness – 8 to 10 different strength exercises, with 8 to 12 repetitions per each exercise, at least twice a week
- Balance – perform small variety of balance exercises daily
- Flexibility – stretch your major muscle group a minimum of 2 to 3 times a week.
- What does moderately intense physical activity mean?
It means a workload that is hard enough to raise your heart rate, but allows you to carry on a conversation. The 30-minute recommendation is for an average healthy adult. It aims to maintain health and reduce the risk of chronic disease. Why should I bother to exercise? I am getting too old for all that! Strength exercises are important as they rebuild older adult muscles, and increase your metabolism. This helps to keep your weight and blood sugar in check. Balance exercises build your ability to prevent falls. Stretching exercises will give you more freedom of movement allowing you to be more active during your senior years and enjoy a greater range of activities. Endurance activities, like walking, jogging, swimming and biking, increase your heart and breathing rate for an extended period of time. These allow you to do more and to do it for longer, whatever activity you choose (even playing with the grandchildren!).
Brilliant exercises for older people:
- WALKING or HIKING
- TAI CHI or YOGA
- AQUA FIT
- JAZZFUSION and Many Others
When Recovering from an Operation or Illness, You can start with a Chair Workout, ‘See the Case Study’