Some sobering facts and suggestions as a follow-up to the June, 2010 entry about sarcopenia. Falling is the leading cause of accidental death in adults over 70 years of age and after 50 the incidence of hip fracture, often resulting in a fall or from a fall, increases dramatically and many of those victims do not survive the injury or are left immobilized and institutionalized. Some of the factors that increase fall risk are arthritis, orthostasis, decreased muscle strength, balance, coordination, reflexive response time, and the use of 4 or more prescription medications. (1)
There are a number of interventions that are very effective to decrease these factors or their effects. Tai Chi is great discipline as a functional approach to intervention. Resistance training is the most overall effective tool to deal with these factors and slow the onset of the effects of aging. Strength, power, flexibility, balance and coordination can all be very effectively enhanced with resistance training. For the above 50 population, however, this will require a well trained and experienced trainer. For those individuals with little experience in resistance training, a trainer that can accurately evaluate your baseline condition and that understands the special needs of this population is a must for safe training that yields significant results. For those with extensive experience in resistance training, a skilled trainer is essential for guidance and to break poor habits which, although have been tolerated up until now, could spell disaster if not corrected. I have an extensive referral list of very talented personal trainers all around the greater metropolitan area of Boston, so please feel free to ask me for a referral.
Although a good trainer will train the whole person, incorporating all aspects of the body, the lower extremities, hips and pelvis often take longer to recover than the arms, neck and torso. Sports massage can be tremendously beneficial in helping recover from intense workouts and help to maintain appropriate flexibility and elasticity for your activities of daily living and sports. So always consider including sports massage in your training program.
References:
1. Christina A. Geithner, PhD, Diane R. McKenny, BS (2010) Strategies for Aging Well. Strength and Conditioning Journal, 32(5), 36-49
