Tips For How To Stay Young

By Lisa J. Allen, PT, DPT

BioMechanic Physical Therapy

. https://biomechanicphysicaltherapy.com

More Physical Therapy Articles

Tips For How To Stay Young

So you’re still active and you want to keep it. These researched tips, tricks and realizations I’ve had during my physical therapy career can help.

When walking, you’re balancing on one foot for several seconds. Skilled balance on one foot gives your walking confidence so you can stride, handle uneven terrain, being bumped in a crowd, or walk where you can’t see your feet.

Our lives involve sitting — at work, driving or relaxing. That puts directional stress on your back, which can cause discs to bulge. Spending time in the opposite position, laying on your stomach propped on elbows can reverse this stress. This is the McKenzie treatment technique for bulging discs, but you can do it preventatively! You may feel stiff, but if you persist, your flexibility increases.

How long has it been since you jumped? Jumping requires proprioception, strength, and handling impact. It improves bone density and fitness. Start jumping on level surfaces with a handhold nearby and progress to jumping onto a platform intended for jumping. You can do jumping jacks, box jumps or hops.

Why do older people slow down? Because fast twitch fibers in muscles deteriorate first. Research proved that lifting weights keeps fast twitch fibers from deteriorating. This requires heavier weights. You may want help from a PT, a trainer, or a gym.

Quick foot drills help you move fast. In a safe, level situation move your feet fast in whatever pattern you choose. Remember Flashdance, where she does a run in place super quick? Do that! This one combines jumping and speed exercises; quickly hop with both feet, making a square.

Research shows that weakness in muscles on the side of your hip is a predictor of falls. Strengthening is easy. Remember Buns of Steel? The exercise is to lay on your side or stand and lift your leg to the side with toes pointed forward. Add weights when easy. Another is to tie a resistance band around your legs above your knees and walk sideways.

You may be able to find “Tips to Stay Young” and more great videos on YouTube. A fun series by an older man shows impressive backyard obstacle courses. Another is a strength trainer who resolved her grandmother’s hunched posture.

If physical limitations hold you back (even arthritis) and you’ve already tried regular physical therapy, take note.  There are great advances in regenerative PT equipment that get lightning fast results. If you haven’t tried them, don’t give up until you do.

Stay speedy, stay confident, stride strong, and keep moving like you!