So you’re still active, and you want to keep it that way. These researched tips, tricks and realizations I’ve had during my physical therapy career can help.
When walking, you balance on one foot for several seconds. Skilled balance on one foot gives you walking confidence so you can stride, handle uneven terrain, being bumped in a crowd, or walk where you can’t see your feet.
Our lives involve sitting — at work, driving or relaxing. That puts directional stress on your back, which can cause discs to bulge. Spending time in the opposite position, lying on your stomach propped on your elbows, can reverse this stress. This is the McKenzie treatment technique for bulging discs, but you can do it preventatively. You may feel stiff, but if you persist, your flexibility will increase.
How long has it been since you jumped? Jumping requires proprioception, strength and handling impact. It improves bone density and fitness. Start jumping on level surfaces with a handhold nearby and progress to jumping onto a platform intended for jumping. You can do jumping jacks, box jumps or hops.
Why do older people slow down? Because fast-twitch fibers in muscles deteriorate first. Research has shown that lifting weights keeps fast-twitch fibers from deteriorating. This requires heavier weights. You may want help from a physical therapist, a trainer or a gym.
Quick-foot drills help you move fast. In a safe, level situation, move your feet fast in whatever pattern you choose. Remember “Flashdance,” where she does a run in place super quick? Do that.
Combine jumping and speed exercises; quickly hop with both feet, making a square.
Research shows that weakness in muscles on the side of your hip is a predictor of falls. Strengthening is easy.
Remember “Buns of Steel?” Lie on your side or stand and lift your leg to the side with toes pointed forward. Add weights when it becomes easy.
Another exercise is to tie a resistance band around your legs above your knees and walk sideways. You may find “Tips to Stay Young” and more great videos on YouTube. A fun series by an older man shows impressive backyard obstacle courses. Another is a strength trainer who resolved her grandmother’s hunched posture.
If physical limitations hold you back (even arthritis) and you’ve already tried regular physical therapy, take note. There are great advances in regenerative PT equipment that get lightning-fast results. If you haven’t tried them, don’t give up until you do.
Stay speedy, stay confident, stride strong, and keep moving like you!
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