In the book, Age-Defying Fitness, two physical therapists have listed five domains of fitness: posture, strength, balance, flexibility, and endurance. As we age, we experience a natural decline in each of these domains, making it difficult to maintain our activity level. The decrease in activity seems to speed up the aging process. However, this aging process can be avoided. The antidote to aging, of course, is exercise. The good news is that one can maintain or regain their fitness no matter how active or inactive they have been in the past.
Posture: We must think of our posture in all activities. We must sit straight during our meals, driving, watching T.V, and using our computer. We must stand straight while walking, working in the kitchen, getting ready for work and even standing in the grocery line. Good posture is also important while you are working out in the gym.
Strength: We lose strength as we age unless we pay attention to strengthening on a regular basis. We experience a 30 percent loss of strength between the ages of 30 and 80 years. We have to be attuned to this fact when we are in our thirties. If we do the appropriate strength training to keep our muscles really strong, strength will not decline as we age. A simple wall sit will strengthen your leg muscles to help with lifting. Just remember that muscle strength can be increased at any age, even in our 90’s.
Balance: If we do not have sufficient muscle strength in our lower legs, maintaining balance is difficult. Unfortunately, we do not pay much attention to this domain. We can practice tai chi or use balance boards and balls. The easiest way to practice balance is to stand on one leg while brushing your teeth. Improved balance is particularly important for helping to prevent falls.
Flexibility: We don’t spend as much time stretching as we should. The best time to stretch is after aerobic exercise because the muscles are warm and more pliable. Just remember to use slow controlled movements. It is also important to stretch prior to exercise. Warm up with an easy, fast walk and then spend a few minutes performing a few stretches.
Endurance: The age changes that occur with endurance are related to our heart, lungs, and muscles. It is important to choose an endurance activity that you like and is easy to incorporate in your lifestyle. We can choose activities like walking, jogging, cycling/spinning, jumping rope, aerobic classes and swimming. It may be as easy as climbing up ten flights of stairs!
Make exercise a priority. The five domains of fitness are very achievable. Simply work on your posture, strength, flexibility, balance and endurance. There are so many options to keep an exercise program interesting.
Stop by BaySport to receive a packet of complimentary tips for ergonomics and proper posture along with a simple Fitness Quiz.
A complimentary injury assessment is available to address your needs.
ABOUT THE AUTHOR
Elsie Y. Lim, P.T. is a 1977 graduate of California State University of Long Beach. Her experience and extensive continuing education has provided her with a strong background in the treatment of various musculoskeletal dysfunctions of the spine and upper and lower extremities. She has much success in treating a gamut of injuries including occupational, sports, and the garden variety of sprains and strains of all joints. Educating and empowering the individual about their injury are the rewarding aspects of her job. In addition, the use of manual therapy skills in soft tissue and joint mobilization greatly enhances the patient’s return to function at home, work and recreational activities.
