Senior Fitness: A Chiropractor's Viewpoint

What are the most common health problems you see with senior citizens?

Of the great variety of conditions I've personally seen and treated, the most frequent one is back pain, especially of the lower back. In some seniors, the condition has led to more serious ancillary problems, including sciatica, femoral neuritis, muscle spasms and others. Some of the other frequently seen conditions include neck pain, and pinched nerves that cause pain radiating into the arms, hand and fingers. Headaches are another very common condition, and there are different varieties, such as migraine, cluster, stress, etc., just to name a few. Another common area of complaint is of the shoulder, which primarily affects, golfers, bowlers, weightlifters, and those actively engaged in sports, especially the weekend athlete.

You have heard the expression, "The Golden Years." Unfortunately, for too many seniors, they have become tarnished. The fact is, as people grow older, the simple things they used to do become progressively more difficult. Simple tasks that was once easy to do, become increasingly more difficult to accomplish. Putting on ones socks and shoes, or slipping into a pair of trousers can become a chore.

What advice would you give seniors so that they can avoid these problems, and preserve and enjoy a healthy, active and vigorous lifestyle?

The simplest answer is that too many have become accustomed to a sedentary lifestyle. Many years ago, The Surgeon General of the United States, J. Everett Koop put it even more bluntly: "More people die of a sedentary lifestyle than do from smoking." Think about that. After all the warnings and new discoveries regarding the adverse health effects of smoking, people leading inactive lifestyles actually produce more premature deaths. It is crucial for all people-but especially seniors-to think of their bodies as fine pieces of machinery. Like a fine watch or automobile, if one doesn't use the watch or automobile, and maintain them properly, they will become rusty, sluggish, and gradually slow down as time goes on. When this happens, nature starts it's own insidious processes, which often leads to arthritis, rheumatism, and stiffness in one's joints. One of the most important things seniors can do to avoid these problems is to maintain their flexibility, by engaging in an exercise program suited to their needs, that moves their muscles, joints and ligaments.

What specific things would an appropriate beginner's exercise program consist of?

Before beginning any formal exercise program, there are two things they should do: (1) consult with their healthcare provider about their needs and goals, and (2) start changing the ways they go about their daily routines. Say they are within walking distance of their bank, beauty salon or favorite local store; if they can walk there instead of taking their car, and then by all means do so. Obviously, a consideration would be, is to carry drinking water with you so that you can sip it and stay hydrated. Another good example is for those who live in houses and apartments, they should use the steps as often as possible. If they live on higher floors in apartment buildings, they can start by walking down one flight of stairs, then take the elevator the rest of the way. As their physical condition improves they should increase the number of flights of stairs. On their return, stop on the floor below where they live and walk up the stairs. Their walk upstairs should also be increased gradually. Also, taking a walk before or after breakfast or dinner, whenever possible, will do seniors a world of good, and will progressively increase their stamina.

According to published medical studies, exercising in the morning rather than in the afternoon or evening, boosts your metabolism by up to 25%, and burns off calories for up to 15 hours. Also many people find it easier to get into a routine of morning exercise, because it is time they can devote to their own personal attention more regularly than after work or a long day, with unpredictable hours.

Swimming is another excellent form of exercise for seniors, even if they should have arthritis. In fact many medical professionals consider it to be a preferred exercise, because unlike using stairs or walking, especially on concrete, swimming is a no-impact exercise that protects the joints. Probably the most important thing to keep in mind is that seniors will only realize the benefits of an exercise program, if they stick with it for at least a month. It is a known fact that most people starting an exercise program will quit before the month is up. Dedication is the keyword when it comes to improving your physical capabilities and improving and enjoying a high quality of life. A good way to stay motivated is the "buddy" system. Find a person you like and set a time that you both can devote to walking and even exercising. It not only provides for companionship and conversation, but the mutual support and encouragement that will keep one's momentum and focus on target.