With my 49th birthday right around the corner, my peer group is looking midlife squarely in the face.  This phase of life has a lot of built in acceptance.  Accepting the grey hairs, the wrinkles, the utter lack of time, and the need to hold the wine bottle at arm’s length to read the label, to name a few. Unfortunately, I also hear folks accepting that weakness and loss of function is just an unavoidable part of aging.  The good news is that simply isn’t true.  The bad news is you gotta work for it.  

The data doesn’t support that our body parts “wear out” with activity.  In fact, the opposite is true.  The more we move and load our joints, the healthier they become.   The healthier they are, the less they hurt. Even after old injuries, playing or working hard, or being told you have an arthritic joint (all of us old folks do!) you do not have to feel old and broken.  The data is clear that joint pain and tendon issues are resolved with appropriate strengthening. 

We have strong data that looks at longevity, injury risk, and general wellness.   For example, if you can do 10-15 pushups from the floor, we consider that good strength for a horizontal press (think pushing the lawnmower, pushing a stroller, etc).   On a good day, I can knock out 10 but I know that 15 would put me in the “great” category for shoulder strength and stability which reduces my likelihood of strains and sprains down the road.  Doing a push up off the floor may seem completely inaccessible, so start by doing them off your counter top while you wait for your coffee to brew, 30-45 sec total.   Check out the video blog for ideas! 

Next up, the ability to do 28 calf raises in 30 secs is normal for under 40 years old (I can nail this one!) and 12 raises if you are over 60.  Not only do your calves drive you up to the summit or up the ladder, calf strength also reduces likelihood of injuries like plantar fasciitis or Achilles issues.  Most importantly, calf strength is connected to fall risk as you get older.   Your calf muscles propel you forward making you less likely to stumble.  Try holding onto the countertop and knock out a handful while you brush your teeth.  Goal might be 15-20 on each side, depending how it feels.  

You know the GSM crew is ALL about appropriate strength and conditioning to not only maintain but to improve our quality of life and our longevity.  I can’t emphasize enough that weakness and loss of function is not age related, it’s due to a lack of appropriate strength and conditioning.  With plummeting hormones, poor work-life balance, and just so many time demands, it’s no wonder we feel discouraged and we just can’t seem to find the time.  I get it.  Start small with some calf raises and counter top push ups, be consistent with a few minutes a day and you might be surprised how good it feels to PUSH back on aging.  

- Written by Darcy Cook, MSPT