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Physical strength is essential to making our way in this world. While we may not have to rally our muscles to subdue wild beasts or unruly neighbors, we do need them to accomplish our daily objectives. At a minimum, we have to muster the energy to get from bed to bathroom to breakfast table. Even if we make money with our minds, rather than our bodies, chances are we’ll need the stamina to sit up and manipulate a keyboard.
Some of us start out with more strength than others, and some keep it longer. Take my 78-year-old neighbor, Jerry. Several weeks ago, we teamed up to turn oak logs into firewood. As we labored together, I pondered the effects of aging on strength and mobility. Jerry showed little sign of the decreasing vigor most folks feel as they age. Despite chronic illness that affects some of his organs, he kept pace without complaint.
I suspect favorable genetics play their part, but Jerry has also had a hand in helping himself stay strong. Long a part-time farmer, he shifted to full-time after retiring from his job as an air traffic controller. I doubt Jerry has exercised on purpose since leaving the Navy as a young man. But farm life keeps him fit.
Because he’s never slowed down, Jerry hasn’t faced the challenge of starting back up. Lack of use leads to muscle atrophy, which describes the condition of muscles that are smaller and weaker. Some muscle loss with aging is normal, but avoiding physical activity accelerates the problem. Yet even if we find our muscles are missing, all is not lost.
Life-long exercise might carry a bigger payoff. But even if we get a late start, there’s a ton of evidence supporting the positive effects of exercise on preserving strength, along with a host of other major hallmarks of aging. One study revealed that even 90-year-olds can profit from a program of strengthening exercises, with benefits that include walking faster and reducing the risk of falling.
If the prospect of digesting research papers elicits a visceral reaction, instead check out this article from the National Institute on Aging. It’s easy to chew. Still, it’s backed up by links to loads of research.
But cold data don’t tell the story like real case history. A few years back, a usually vivacious lady around age 80 came to the physical therapy clinic complaining of low back pain. On examination, I found her unable to rise from a chair without assistance. When this deficit began was unclear, but her lower extremity weakness was now a factor in producing painful stress to her arthritic spine.
Many folks know that safe lifting technique includes bending the hips and knees instead of the back. If our thigh muscles don’t have adequate strength, however, we avoid doing what we ought. Hence, I included thigh strengthening exercises in my patient’s plan for treatment.
As I recall, it took a lot of cajoling and gentle scolding on my part to convince this lady to do the simple work of gaining muscle. But with me pushing in the clinic and her husband pulling her along at home, in a few weeks she did indeed stand up from a chair by her own power. When she left my care her back pain had improved. But more importantly, she had regained her independence and avoided the cascading effects that loss of mobility can bring to her health and lifestyle.
It’s true the years take their toll. Like an old-fashioned, windup clock, our movement will slow until we eventually come to a full stop. But that doesn’t mean we can’t keep some spring in our step with regular exercise until that time arrives
Remember, before beginning an exercise program it’s wise to first consult a physician for a general health check-up. To reduce the chance of joint problems, start slowly and gradually increase exercise volume and intensity over time.
One of my favorite topics.
I was an army paratrooper so no stranger to fitness. I lost the habit and my fitness during my first few years in the corporate world. Then became stronger in my 50s than I ever had been. I say all this to say that it’s never too late.
When we became nomadic I toyed with the idea of traveling with one of my 13 kettlebells. (Cue eye roll). There’s one in our car that I’ll be glad to get my hands on in a few weeks, but usually I have nothing, which has been good and bad. Mostly bad but let’s try to be positive 🙂 The good has been that it’s caused me to explore other training. My muscle mass is down and my strength probably is too, but I’m still pretty strong and my mobility is way better.
We may not always be able to everything, or the thing we would like, but let’s always do something.
Michael, I re-read your last article to refresh my memory of your kettlebells. As you know, it easier to maintain a consistent exercise program when we have a routine, but if it’s in our mind we can find a way to “always do something”. Thanks for the encouraging comment.
Living in a 55+ community means seeing wide variations in mobility and health among the residents.
I try to walk 7 miles a day. My husband and I ride our bikes at least a couple of times a week. My husband works out at the gym at least 3 or 4 times a week and we eat a low carbohydrate diet.
So far, both of us have avoided having our weight creep up as we get older. Hopefully we can continue to maintain an active lifestyle for years to come.
I’ve met a number of patients from the 55+ community that started here about 15 years ago. As a group, they tend to be a little more active than the natives. But you’re right, there is variation among them. They have access to a well-equipped fitness center, and I speak to them about transitioning from trips to the PT to visits to the center.
Our group here is blessed to have good choices about how we spend our time. Let’s stay active together.
Great article and I totally agree with you.
I am 80 and consider myself in good condition for my age (I hate that phrase). I have a step counter and try to get at least 3 miles per day. I go to the gym 2 or 3 times a week, and use their treadmill and elliptical and about 10 of their machines exercising my upper and lower body. The other days of the week I do a series of stretching exercises for my back and hips as well as walking and yard/house work.
I try to play golf once a week but do not walk the course because the courses are so restrictive of times for walkers and few people, young or old, want to walk.
I took a yoga class for about 8 months several years ago and really enjoyed it. I stopped when I got a bad muscle sprain in my lower back. I would really like to get back into that or something similar. One thing it taught me was the importance of stretching. Like muscles, our bodies lose range of motion if they are not stretched.
I am not rigid in my diet, but try to eat sensibly with plenty of fruits and vegetables and very few fried foods.
I experience some lower back pain and hip pain but manage that reasonably well.
I appreciate your articles on our physical health.
Jerry, I hope I’m still moving as well at age 80! Thanks for your comment.
Completely agree with the benefits (necessity) of strength training to maintain overall well-being for day-to-day living. After a debilitating bout with a herniated disc last summer, my wife was searching for some type of “workout” regiment to help avoid a future occurrence. We are both 67 and started a strength program in the fall, called The Exercise Coach. It’s a 20 minute intense strength training session guided by a trainer on standard exercise machines (Leg press, Overhead bar, etc.) found in gyms. Many have screens built in to measure performance vs. prior efforts. We attend twice a week as recommended and are amazed at how effective these short sessions are. I’m not trying to advocate for these franchises, but it has made a big difference for us with a reasonable amount of effort.
We do avoid dangerous endeavors I.e. I don’t ice skate with my ice hockey playing 6 year old grandson, but we can reasonably keep up with our active grandkids.
That’s a great example of finding something that works for you. Some folks like the process and spend more time at it. Others, like you and your wife, spend less time but still get a good benefit. Keep it up!
I had a neighbor just like Jerry, only 10 years older. Still chopping his own firewood as he had since he was eight years old, and still tramping through the woods and hillsides as he had in his profession as a park ranger. Still standing in cold rivers fishing. Extraordinary.
I am totally committed to the concept of maintaining physical strength to preserve quality of life. At 68, I can bench press my own weight and then some, more than I could 30 years ago, and I do some sort of strength exercise every day. I believe muscle is one of the best resources we can call upon as we age.
Mike, I enjoy meeting remarkable individuals like your friend. Most of the older folks I see at work are there due to some degenerative condition or other chronic illness. But sometimes there’ll be a truly old person that has an injury that should belong to someone younger. I’m sure part of their secret is genetics, but they also help themselves, like our friends, by never developing the mental and physical habit of sitting too long or too often.
Great article, Ed, with excellent references. I’m a firm believer in the benefits of exercise for both physical and mental health. And as Mark says below, it doesn’t need to be complicated. There are so many ways to get your daily dose and you can pick what works for you.
When I was still practicing law and at the courthouse most mornings, I would take the stairs instead of the elevator, and would try for 2 steps at a time. If my destination was one of the courtrooms on the 8th or 9th floor, I’d be huffing and puffing by the time I got there! In my office during the afternoons, of necessity I was sitting at my desk for long periods. I got in the habit of getting up and taking a walk around the neighborhood around 3 or 4 PM. I got a few curious looks from people at the sight of an old man in business attire footing it around the block—especially if it was July or August (in central Texas).
I like to lift weights and in my younger years went to a gym. After a time I realized how much time I spent driving there and back, changing in and out of workout clothes, showering, etc., and decided on home workouts instead. As a natural introvert, that suited me better in any event, and now I happily hoist my Walmart dumbells while watching the PBS Newshour—perfect for me.
For the aerobic portion, I still enjoy getting out for a walk in the fresh air in good weather. Otherwise, we have a treadmill, and that also works out well since it means enjoying something on Netflix or Prime Video to make the miles float by.
Thanks again for a great article.
Thanks Andrew. You’re right. There are many good choices for exercise. And your example of incorporating them into your daily routine is wise.
Hi, I was a PT for 40 yrs and now have been retired for about 8. I have a few thoughts:
When I was a practicing orthopedic PT I used to tell many of my patients that a lack of exercise is what got them into trouble, and that exercise would get them out of it.
Mark, thanks for making time for your thoughtful comment. I like things simple as well.
Great, comprehensive comment.
Edmond, nearly 25 years ago a chiropractor suggested I limit my lifting to 10 pounds. This was due to osteoarthritis brought on by my old occupation. I used his advice as an excuse do nothing for several years. Doing nothing did exactly that for the spasms of pain I frequently suffered.
I was eventually inspired by 2 people. My cousin has a metal rod in his back and constant discomfort/pain but exercises through it all and is better off as a result. Another friend of mine is a single mom holding down 2 jobs in order to make the ends meet. Most every time I see her she has workout clothes on and is heading to the gym. I thought if they can do it, I can too. I’ve been a regular at Planet Fitness for 10 years now. The machines keep my body properly aligned so that I have never hurt my back, and muscle is much improved. Several thousand stair steps keep my legs strong and I suspect help balance as well. Those spasms of pain are very rare these days.
The other day I tried some deep knee bends. I didn’t have any trouble with that other than noisy crackling from my knees, so I’m wondering if I may be doing more harm than good.
Planet Fitness is a great place because of the age mix. I see folks in there who are well into their 80s because it’s a comfortable, accepting place for them to be. I just convinced a friend to start going. 10 years younger than me and 100 pounds overweight. He just made his treadmill debut!
My local YMCA is the same way. Since I’m retired and usually go during the day, there are many folks that I recognize – and some I eventually get to know. The location is near NC State University, so I see young “kids” to octogenarians and every age in between. Today, being very cold here and also Martin Luther King Jr. Day, it was more crowded than usual, but I got in all my reps. Parking was a challenge – so I had to walk further and as a result accumulated a higher step count.
Dan, thanks for sharing that story. Almost everyone can do something physical, and hopefully over time they can do a little something more. We need to keep going until we can’t.
You may have already done this, but if not, consult a qualified trainer on the proper technique in performing a deep knee bend.
Good advice Jack, that’s what I was thinking as well.
When I retired from my job at 70, I thought I was fairly fit. My legs were strong, but I never had much arm strength thanks to my pear shaped anatomy. Then my daughter, a breast cancer survivor, was having some shoulder mobility issues. Together we found a program developed by a Penn PT researcher called Strength ABC (after breast cancer.) We started by doing a series of exercises with 1 pound free weights. We increased the weight very slowly, and it took us almost a year to achieve our maximum potential with a program that was sustainable. Now five years later we do the same exercises with 10 pounds twice weekly in addition to exercises for our legs and core muscles. Nothing fancy, but something we can keep doing on a regular basis. I can now put away boxes on overhead shelves without help and my daughter is strong and doing well.
When I was in my 30’s, we didn’t have 2 cents to rub together. But we saved what we could on a regular basis. We are now financially independent . Not fancy, but comfortable. Slow and steady wins the race.
Great analogy between fitness and money, Fran. Glad to hear both you and your daughter are doing well.
Hey Ed,
Since I too am a physical therapist I know our old saying, “if you don’t use it you loose it”. I have been an avid exerciser since my second child was born in 1988. I remember one time soon after his birth I was sitting at a long stoplight. I was pushing in the clutch pedal (remember those) and my leg started to shake from fatigue. I thought to myself if I’m in this kind of shape at 29, what will it be when I’m 69. Ever since I have been a dedicated exerciser rarely working out less than 6-7 days a week alternating weight lifting at the gym and aerobic exercise.
Now after just turning 67 I think I know the answer. Although I get frustrated that my limit for yard work is about four hours, whereas I used to do 10-12, my wife says I get more done in half a day then most get in a full day. Also the yard work generally occurs without a day off from exercise the day before.
In the future when I am less active I will add in the third necessary component when one is older, balance exercises, but right now with my level of exercise and activity i feel it’s not necessary.
Now you’ll have to excuse me. I have to go out and shovel and snow blow our first major (for these times @ 6 inches 😞) snow fall of the season. ⛄️
It’s cold here as well, but I’m taking my turn at the hospital today. I must say—I’m glad a snow blower is not necessary equipment here!
Ed, inspiring article. What I wouldn’t give to work with a physical therapist of your caliber.
I’m sure that much of the progress your patients attain is due to your encouragement and enthusiasm.
Thanks Marjorie. You’re an enthusiastic encourager yourself!
This is a great article, with good lessons on the importance of maintaining or recovering fitness. Right now in Raleigh, NC it is 26F with a wind chill of 17. I think the bike ride is out for today. But I’ll be headed to the YMCA in a bit for a workout. I wrote this article last year about what regular, life-long exercise has done for me.
Thanks Jeff. I remember the article, and it’s a good testimony to the benefits of staying active. Enjoy the gym!
Air temperature 12 here near the seacoast of NH. Much colder up north in the mountains.