Is Going Backward Ever OK?

Time Magazine recently featured an article that was brought to my attention by one of my alert clients. Angela Haupt discusses the benefits of walking backwards. You have probably seen some folks doing this on a treadmill and wondered whether it is effective or just plain silly. It might even remind you of an old Monty Python sketch. Does it really help? According to the article there are at least five distinct benefits.

People of any age and fitness level can try it. It is especially effective for older adults because it helps to improve balance and coordination, which can in turn prevent falls.
It works different muscles than the ones we typically use or works the ones we do use in a different way. Studies have shown that walking backwards can increase muscle strength.
It has been shown to help those with injuries or pain. Walking backwards has long been a part of PT and OT strategies. Research has shown that it can reduce pain for those with arthritis in the knees, as well as alleviating the symptoms of plantar fasciitis and lower back pain.
Backward walking can increase flexibility. We know that sitting all day (being sedentary) is an epidemic and can cause muscles to tighten up. Walking backward can stretch muscles and lead to greater flexibility and reduce the risk of injuries.
It can improve gait. Physical therapists use this technique to help patients improve their gait patterns. It can assist with slight limps or range-of-motion issues. As mentioned above, it can help with balance control by forcing us to really focus on the way our muscles and joints are moving, as well as being aware of what is around us.

It is imperative to ensure safety when trying backward walking. Start slowly in an area that is free of hazards. Begin with just a few minutes a day and work toward more time and greater speed.

Typically, going backward is not seen as a positive. In this case, however, it can help us–especially older adults–to improve our health and fitness.

Is Hospice just “Giving Up?”

Working with older adults means that every once in a while a client of mine will become either too ill or frail to continue to work out with me. I have even had a few clients who have passed away; I blogged about this the first time it happened. The truth is that none of us will live forever; sometimes, however, we are fortunate to be able to “orchestrate” what the end will look like.

As a relatively young rabbi in Toledo, OH, I was invited by the local hospice to learn about what hospice is. In Judaism, it is taught that one of the greatest kindnesses that we can bestow upon a loved one is to choose for them a “beautiful death” (in Hebrew mitah yafah). What exactly does this mean? It means to provide someone with a death experience that is as dignified, peaceful, and pain-free as possible. At the workshop provided by the hospice in Toledo, I found that the hospice movement (intentionally or unintentionally) helps to fulfill the idea of a beautiful death.

What exactly is hospice care? Hospice care is a program that provides care, comfort, and quality of life for people who are near the end of their life and have stopped treatement to cure or control their disease. Hospice care focuses on treating the patient’s “total pain” which includes physical, emotional, social, and spiritual concerns. It also supports the patient’s family as they cope with the end of life and during bereavement. Years after that workshop, both of my parents were able to receive hospice care–my mother for Mesothelioma and my father for Parkinson’s Disease. In both cases, nine-and-a-half years apart, there were no further treatments that could make a difference; we focused instead on creating a quality of life rather than a quantity of life. What good, we reasoned, was it to stay alive longer if only in misery? For my mother, her passing was a meaningful experience over seven days with loved ones surrounding her. My father’s passing was different; none of his children was there, but he died before the situation got to a point that could have been much worse had it dragged on. None of us in the family–including my parents–really felt like we were giving up. We were making the best out of a situation that was clearly no longer in our control.

If you are looking for more information about hospice, a simple on-line search can tell you about organizations in your area. If you are part of a religious community, they may have their own hospice as well. Librarians can also be a great source of guidance.

The work that I do as a personal trainer for older adults is aimed at helping to improve the quality of life for my clients. As I said above, none of us lives forever. When the end is near (and sometimes not so near) there are still ways to help improve our quality of life. Hospice is not “giving up,” but rather continuing on the same path of living the best life possible for as long as we have. It is a way of choosing a “beautiful death.”

Can Friends Keep You Healthy?

One of the greatest challenges facing older adults is loneliness. When we are younger, we are often surrounded by partners, children, and friends. As we age, though, spouses and friends may no longer be with us, and in our highly mobile society, children often move away from where they grew up. Being surrounded by loving and supporting people might be something we unfortunately take for granted in our younger years, but it becomes more and more precious as time passes.

Loneliness can also have an adverse effect on physical health. A recent article from AARP, highlights the way that friendships can influence our physical well-being. The article notes that a “new study of older adults finds that even momentary social interactions with friends reduce fatigue and stress. It follows a wealth of earlier research showing that friendships later in life forestall dementia, Alzheimer’s and physical decline.” Social interactions are thought to stimulate the brain much in the same way that some puzzles do: activating thinking, remembering information, and being mentally nimble. Lack of social interaction can be worse than the effects of obesity, smoking 15 cigarettes a day, and physical inactivity.

How can loneliness be counteracted? The answer is particular to each individual. Introverts may actually fare much better than extroverts in this regard; there are those who simply get more stimulation and fulfillment from reading a book, watching a movie, or going for a walk alone. For older extroverts, however, the need to be with others can be complicated. We make most of our friends at work, at school, through our children, and by being out and about; these opportunities are often limited as we age. The COVID-19 pandemic showed us, though, that even folks who have a hard time getting out of their homes can still find ways to meet new people. Those who do not have mobility issues or have better access to transportation can get involved in senior groups at houses of worship, community centers, or libraries. Many find new friends at the local gym, in adult education classes, and in group travel. It requires some effort, but ultimately there is a positive payoff.

Nobody wants to be lonely. Humans are social beings. Not only can strengthening and creating friendships be good for our emotions and spirits, but we should not forget that it can also impact the way we feel and how we age in a healthier way.

Will AI Do Your Exercises for You?

Last week I had the opportunity to participate in the 2024 IDEA & ACSM Health and Fitness Summit in Chicago. For the last several years I have attended this IDEA Personal Trainers’ Institute in Alexandria, VA; this year the event was combined with ACSM and featured over three days of lectures, workshops, classes, and workouts for people in the Fitness Industry.

Like doctors, lawyers, and many other professionals, personal trainers are required by their certifying agencies to engage in continuing education. I try to take one continuing education class on-line each month to meet that requirement. Attending one of these events allows for a high volume of credits, hearing the latest innovations in the field, as well as opportunities to network. I was only able to be there on Friday, but I did attend four sessions. The next few blog posts will be about what I learned.

The plenary session on Friday morning featured Dr. Ted Vickey on the topic: Future of Fitness: A Deep Dive into AI’s Dual Impact on the Business of Fitness. I was curious to hear his remarks because my wife works in “Corporate America,” in a company that is heavily investing in Artificial Intellegence as a way to help employees better serve customers. I know that many people fear AI, but I believe it is just like any other technology; it has the potential for both good and bad. I wondered how this all could be applied to fitness.

Vickey shared some of the ways in which AI can benefit those working in the field and those whom we serve. Although the talk was listed as a “deep dive,” it sort of hung out in the shallows; I am not sure how deep one can go in a 30-40 minute talk! He did give us some sense of where AI might assist us: communicating with clients more effectively, building business more quickly, and even assisting with the programming that we do (the actual exercises, number of reps and sets, weight, etc.) one-on-one or in a group setting. The time saved can potentially permit trainers to take on more clients and/or build business in other ways.

Sadly for my clients, AI will NOT do the exercises for us. It is also unlikely that AI will be able to replace the human interaction that makes working with a trainer so special. It can be a valuable tool, though, that can make the experience of exercise better and enhance the trainer/client relationship.

I do plan to learn more about AI and how I can use it in the work that I do. As Vickey suggested, not all people in the industry will use AI, but those who will survive and thrive will be among those who do. I feel like I have glimpsed the future and it is exciting!

Fitness Myths that Drive Me Crazy?

There are a lot of things in this world that drive me crazy. Injustice is probably at the top. This is followed by rudeness, disrespect, and belligerence. Apparently, however, according to a recent New York Times article, there are “8 Fitness Myths that Drive Experts Crazy;” and I guess I consider myself (after all these years) a fitness expert.

Of course, the title of the article engages in a bit of hyperbole to catch the potential readers attention, but the points made in the article are true and provide some good fitness advice.

Here are the myths:

“You should stretch before you work out.” Actually, static stretches (holding a pose) are either ineffective or even harmful before exercise. Rather, one should do dynamic stretches that mimic the kinds of action you will be doing during the upcoming exercise. Static stretches are best for after the workout.
“You need to lift heavy weights to build muscle.” This is especially pertinent to older adults. If you are looking to compete in a bodybuilding contest, by all means go for heavy weights with fewer reps. To build muscle, however, it is possible to do so using lighter weights with more reps.
“Running destroys your knees.” Not true. In fact, it can even protect knees against osteoarthritis. As long as you do not run too fast or increase your distances too quickly, your knees should be okay.
“Walking is enough to keep you fit as you age.” I have blogged a lot about walking; it is a great activity, but for most people it is not sufficient to keep fit. Strength training should also be a part of the program for older adults to combact the loss of muscle mass.
“Modifications are for beginners.” A modification is changing the way an exercise is done to either make it easier or to protect an injury. Some people modify until their strength increases; one could start with a wall push-up then progress to a push-up off a counter and finally progress to a push-up on the floor. For many others, though, a floor push-up would cause injury (or they simply cannot get up from the floor) so modifications are the way to go on an on-going basis.
“Runners and cyclists don’t need to strength-train their lower body.” This does not make me crazy at all. While running and cycling do strengthen the lower body, they are not enough to create significant muscle growth; once again, resistance training as well as exercises like squats and lunges can increase bone density and make the lower body stronger.
“You need 10,000 steps a day to be healthy.” I debunked this one a long time ago. That number came from the company that produced a pedometer and they liked it because it was a nice round number. Research shows that benefits accrue up to 7500 steps/day and that as few as 4000/day reduce the risk of mortality.
“Taking an ice bath after a tough workout improves your recovery.” True or not, you will probably never find me doing this. The theory is that the ice bath will reduce inflammation. As I learned when I studied to become a personal trainer, not all inflammation is bad; inflammation can be useful in helping the body heal and build strength. Jumping in an ice bath can short circuit the natural path. Every once in a while, an ice bath may be okay after a tough workout; saunas, on the other hand, seem to be safer and more effective!

There are many other myths in the fitness world–many with regard to older adults. Here are a few: Older adults should not do power exercises. Older adults should only do seated exercises. Older adults do not need to do exercises with weights. And the list goes on. Before making decisions about your own fitness, do some research or check with a fitness professional near you!

New Year’s Resolution? Grab a Partner

It is that time of the year again. Hanukkah and Christmas are behind us, and in just a few days it will be 2024. I have blogged in the past about New Year’s Resolutions. You can read those posts here, here, here, and here. If you do not want to read all of those posts again, let me give you a summary.

A resolution without a plan is just a resolution. If the goal is: ”I am going to get in shape,” what is the plan? A better resolution is: ”I am going to go to the gym 3 times each week.” The more specific you are the better the chances you will achieve your goal.
Keep it simple. I know some friends who have a whole bunch of resolutions; it is like a grocery shopping list. In Hebrew there is an expression: Tafasta m’rubeh, lo tafasta, which translates as “if you try to grab too much, you grab nothing.” I like the Rule of 3. Choose three things and concentrate on them.
Be realistic. Many of the resolutions that we make we have made before. Are they actually achievable? Can we identify the reasons why we failed? Socrates said, “Know Thyself;” be honest with yourself about what you can and will do and make the plan accordingly. It is better to have small successes that help to build a pattern.

What is the secret sauce to all of these? Grab a partner. Find someone who is willing to be with you on your fitness journey. It can be a spouse/partner, colleague from work, a friend at the gym, etc. Work together to plan goals and how to meet them. Once that is done, hold each other accountable.

Several years ago when I work at a gym, I was in charge of a fitness challenge. We divided into three teams. Not only did individuals win prizes, but the entire team could win if they met certain criteria. We had a very low drop-our rate for the challenge simply because team members looked out for each other, encouraged each other, and did not want to disappoint others in the group. The same dynamic can work one partner or even a small group. Have each other’s backs and watch the results.

The next week is a great opportunity to think about what went well and not-so-well in the past year. A New Year can be a new beginning. To make the most of it, have a plan (keep it simple and realistic), and grab a partner!

Wishing everyone the best in HEALTH and happiness in 2024!

500 Subscribers!

Every once in a while I check the statistics on my blog to see what posts are most popular, where people are reading, and how many subscribers I have. Today I happened to check and saw that I got my 500th subscriber! This blog was started on February 24, 2019–I was still working at a local gym, and the pandemic would not hit with full fury for another year or so. I did not know if anyone would read it, let alone have subscribers. While 500 is not a million, I am proud of hte accomplishment and the work that I put in to achieve it.

I have learned a lot from the work of maintaining a blog. I always remember that my son told me that a blog is like a living thing; you have to feed it and take care of it in order for it to survive. I strive to create a new post each week on a topic related to older adults and fitness. Often I highlight articles I have seen on news websites, in my trade magazines, and in my continuing education classes. I am grateful to all the fitness, medical, and allied professions experts for their continuing interest and research. Their work makes mine easier–not just blogging, but working with my clients as well. I will endeavor to bring the latest news and research as well as my insights so that older adults can live healthier, more independent lives.

Thanks to all my subscribers. I do this for you!

Use It or Lose It Update

This past week I was away for the 4th of July holiday; I got back on Wednesday evening and the next day was a fast day on the Jewish calendar so I did not hold my group fitness class. Not only had I missed a number of days of working out (although there was a lot of walking in Boston), my clients had as well. On Friday and this week already, my clients and I are seeing the difference…and it is not pretty.

In 2020 at the beginning of the Pandemic, I had blogged about this because so many people stopped going to the gym and had not yet figured out how to keep active. Back then, I had noted that within a month decreases in stamina and muscle strength were already detectable. More recent research shows that “deterioration” can begin closer to 14 days and even as early as 10. Those who did not work out for two weeks, according to one source, saw a decrease in muscle strength of 4%. This may not seem like a lot, but what if that two weeks drags on to three, or four, or more?

The key takeaway is that it is better to try to exercise even a little bit. Quickie workouts can be effective too. On vacation, a brisk walk or taking the stairs instead of an elevator can make a difference. Many think that after an absence of physical activity, it will not be too difficult to hop right back into it. Ask anyone who took a break due to surgery just how accurate that is–not at all!

Use it or lose it is a cute phrase, but research bears out that there is truth in this little rhyme. The next few weeks with my clients getting back into the swing of things will be challenging. Next time, there will be better planning for how we can all stay active even when I am not available.

Embracing Aging

A recent article in The Cleveland Jewish News by columnist Regina Brett was so good that I felt I had to share it. I do not usually post an article and ask you to read it, but here we are!

The above quote kind of sums it up. The only thing that I would add is that accepting aging does not mean that we should not do our best to keep ourselves healthy and in shape. In fact, the opposite is true; taking control of our futures in our senior years a key element of embracing the aging process. I know it is a part of my plan and those of my clients as well.

Turning 60

A friend of mine who is VERY close in age to me recently turned 60. He posted an article from WebMD.com about what we can expect during the upcoming decade. What follows is the (mostly) depressing list:

Most people in this decade report that they are actually happy! There is a bell curve and most sexagenarians are still near the top.
Cancer diagnoses rise in this age category; make sure to get your scans!
40% of Americans in their 60s have some kind of hearing loss, and yet only 20% of people who could benefit from hearing aids actually wear them.
Weight slowly increases. I have blogged about this before; our metabolism does not slow, but rather our eating habits get worse and we exercise and move less as we age.
Skin changes. It thins out and gets visible lines; make sure to wear that sunscreen and moisturize!
Heart disease; the mid-60s are prime time for heart failure, strokes, and heart attack. Maintain a healthy diet, stay smoke-free, and exercise to prevent these issues.
Cognitive decline. Our ability to learn new things becomes more challenging, but long-term memories, knowledge, and wisdom generally stay with us. Keep active and play brain games.
Vision issues. By age 65 about 1/3 of us have some kind of eye disease. Make sure to have regular check-ups since pain is not usually associated with eye problems.
Bones and Joints do not work as they used to. Keeping active and doing resistance exercises can help bone strength. Talk to your PCP about supplements that might also help.
Sleep quality decreases. Our bodies produce less melatonin naturally which regulates our sleep. Supplements can help, and physicians can also prescribe safe sleep aids that allow our bodies to rest and regenerate.
Blood pressure can become and issue. Years of fat build-up in our blood vessels can raise blood pressure; the vessels can also harden. Monitor this regularly as hypertension can lead to other issues.
Incontinence can become a nuisance. The bladder is not as elastic as it once was; this can lead to more frequent urination and the need to use the bathroom in the middle of the night (see #10). There are strategies to help this and a doctor is your best resource.
Immunity decreases as the body’s production of germ-destroying T-Cells comes to an end. This makes it all the more important to get immunized; pneumonia and shingles can become new concerns for those in their 60s.
Our oral health can be challenged. About 30% of those over 65 have dry mouth. The risk of oral cancer also increases 4-fold from when we are in our 40s. Make sure to have regular visits with your dentist.

This all seems pretty overwhelming, but the news is not all bad. Everything on the list can be controlled or prevented with good diet, exercise, rest, and regular health and dental check-ups. Our “golden years,” do not need to be a slow (or fast) descent into decrepitude. This is precisely why I do the work that I do. I help my clients–and myself–lived the best lives possible from a fitness perspective.

Wishing all my fellow sexagenarians good health and fitness!