Exercise At Any Age

Vincent Green wasn't very athletic in his younger days. He's always had trick knees, so he never participated in sports, but his knee replacement later in life helped him to walk a little better. Still, when his wife of 57 years started using a wheelchair, 80-year-old Vincent knew he had to step up physically to be Marilyn's primary caregiver. Even with his new responsibilities, he was still having falling troubles himself. "I was tripping over my own shadow," he said.

Vincent started a physical therapy regimen at Franciscan Physician Network Therapy Services in Lafayette, Indiana, to strengthen his legs, core abdominal muscles, and back muscles. Working with physical therapist Danny Robertson, Vincent learned exercises specifically geared to address his balance and walking issues.

"Early on, Danny noticed I wasn't walking straight and we discovered my right leg was slightly shorter than my left," Vincent said. "He had a lift designed for my right shoe and that made a big difference. I'm doing much better. I feel stronger and certainly have had fewer trips and falls."

When working with a patient of Vincent's age, the physical therapy team is careful to customize exercises that can be completed safely. In many cases, patients will need to exercise at home, so they must be able to complete the assigned therapy on their without help. Being capable of mastering exercises helps the patient feel more confident and willing to try more challenging workouts - all with an emphasis on safety.

"Mr. Green is a very motivated individual," Robertson says. "He wants to be the best version of himself to help his family. He has progressed quite well since we started working with him and is able to move around much more safely than before. We will continue to work with him until he accomplishes his goals, or gets as close as possible to them, and is able to continue on his own."

Inspired and Active

With Vincent now walking easier and Marilyn receiving physical therapy, he is determined that they will soon be mobile enough to visit family and friends. Vincent also emphasized one of his motivations as a morning coffee with a group of men, and many of them are older than him. "They all are dealing with physical issues and they're not giving up. They're an inspiration to me."

Exercise is for Everyone!

Anyone can benefit from exercise -- from youngsters all the way up to elders closing in on their 90s. Matthew Rachwalski, DO, a Franciscan Physician Network sports medicine physician in Chesterton and Michigan City, Indiana, says lifelong exercise is an investment in a healthy, long life.

"I often compare exercise to investing in a retirement account in which the compound interest, which in this case is exercise, generates many healthy benefits as you grow older," Dr. Rachwalksi said.

"We know that human body tissues become less elastic as we age, and after age 30, people lose an average of three to eight percent of muscle mass per decade. But regular exercise can delay these effects. Thus, like building a retirement account, it's best to start exercising early and continue it throughout your life." Dr. Rachwalksi said.

Of course, exercise should be approached with a healthy dose of common sense. A retiree can only expect to safely complete a high-impact session with significant preparation. Likewise, 29-year-olds will only achieve their exercise goals with an adequate physical effort to strengthen the heart and muscles.

It's pretty rare for someone to be able to do proper exercise alone. Don't hesitate to ask your physician or fitness professional for resources to help ensure your success.

Your Lifetime Exercise Journey

Dr. Rachwalski provides some general recommendations for people to follow to safely begin their lifetime exercise journey:

• Regardless of age, if you are just starting out, see a medical professional to assess your current health status and to be sure you have no underlying conditions that could be problematic during exercise.
• Younger people should find the exercises that they enjoy and can sustain for the long term. Additionally, they should learn time-management skills so they can always work fitness into their social and professional lives. Learning how to complete high-intensity interval workouts, which can be completed in a short period, may help accomplish this goal.
• As you age, identify new fitness programs that can help you achieve the same goals but with less stress on the joints and muscles. For example, consider using an elliptical over a treadmill and discover the wonders of pool fitness and yoga.

Remember that good nutrition fuels healthy fitness. They work hand-in-hand.