Posted by & filed under Balance and Safety, Exercise and Health.

By Ella Hackney, PTA

A recently completed study from Scotland followed thousands of patients over 40 years old.  The research compared those who worked out vigorously 3-5 days weekly to those who only performed moderately vigorous workouts twice weekly and those who were essentially sedentary.  The finding revealed that even exercising 75 minutes two times a week can decrease chances of death by nearly 40%.  Those weekend walks and workouts in the yard can be lifesavers.  http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2596007

 

Unfortunately the study did not address the risk of injury from a twice a week activity to those who were more dedicated to a more frequent exercise routine. The busy baby boomers have full lives with work, children, grandchildren, parents and other responsibilities.  The time devoted to self care is precious.  The Weekend Warrior is a gardener, a softball player, swimmer, biker, hiker or gym member.  This large study essentially says, Get up and Get going!

 

Please consult your physician before beginning any vigorous exercise program and follow the ABCs of movement.

 

A.  Alignment: Before you lift or squat or reach, square up to your load. Good posture and proper shoulder positioning may prevent injury. Watch twisting movements!

 

B.  Breath: Consider your heart and lungs. If you are short of air, or feel your heart rate is too high, slow down, take a deep breath. Work a little, rest a little if you are just getting started. Do not hold your breath! Even when you are just slowly stretching; Exhale!

 

C.  Control: Move smoothly! Use support for your balance if you need it. Keep any heavy load close to your body. Don’t jerk, pull. Don’t shove push.

 

ABCs are supposed to be simple right? Just being aware of them may keep you safer. Sprains or strains may reveal a weakness or lack of flexibility.  Summit Strength offers screenings to help you determine your general strength and flexibility for the performance level you want to achieve.  Speak to your doctor for an order and request your insurance’s coverage for fitness checks.