Yonemoto Physical Therapy

Is there a fountain of youth?  Probably not, but there are things you can do to keep functioning optimally, stay young and stave off the deterioration of  "aging."  Undoubtedly nutrition, sleep, balanced living and exercise are essential in keeping our body functioning optimally.

But, can anything be done to prevent the typical strength losses that seem to occur with age?  Documentation shows people 50-60 years old experience a 15% decline in strength; 60-70 years a 15% decline; 70-80 years a 30% decline; and 80-90 years a 30% decline.

Decreased strength results from loss of muscle mass, explained by a decrease in activity level.  Most people are not as active after the age of 50 when they become senior citizens.   Some of this may be related to disease and injury, but much of it is due to poor lifestyle habits.  Elderly strength trainers consistently perform at a comparable level to younger strength trainers indicating muscle strength is related more to the activity level and how the muscles are used than to an individual’s age.

Aerobic training is essential for good cardiovascular functioning, but strength is also necessary, especially since we may not be challenging our bodies to maximize strength in routine living.  Sedentary jobs require little physical exertion, so the muscles conserve resources and decrease muscle mass to match the activity level.

Consequently, 40% of all women over the age of 85 cannot lift 10 pounds from the floor to their chest and 75% cannot lift 25 pounds.  Interestingly, after 65, the risk of heart disease as a cause of death declines.  “Old” people often die of osteoporosis, hip fractures or immobility.  Falls are a major cause of death in people over the age of 55. 

Before beginning a program, do a screening or evaluation of muscle strength to determine safe exercise levels.  A physical therapist can help. 

Some general guidelines include: 
• Control blood pressure at less than 150/100-105.
• Strength training comes from repetition, one repetition being the maximum you can do and repeat once, calling 8 repetitions a set.
• Do 8-16 repetitions per exercise with short rest periods between sets. A circuit program using machines is safe and quick.
• Exercise without weights for the first week and concentrate on proper form and body alignment.
• Listen to your body and go at your own pace.  Generally, do strength training every other day for a particular muscle group.
Remember, in order to stay active in later life you must be active NOW.  It is not so much age that matters but lack of use.  Accept invitations for an after dinner walk. Your body will be the better for it and you may even find yourself trimmer with more bounce in your step.

If you have any questions, please submit them to:
Sheila Yonemoto, P.T.
Yonemoto Physical Therapy
55 S. Raymond Ave., Suite 100
Alhambra, CA 91801
PHONE:  626 576 0591
FAX: 626 576 5890
Links:
http://www.yonemoto.com/ - Yonemoto Physical Therapy home page
http://www.yonemoto.com/programs/IMT.htm - Integrative Manual Therapy, a Hands-On Approach
http://www.yonemoto.com/programs/qigong.htm - Qigong to boost the immune system

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