Category: FITNESS

This article was inspired by a close friend of mine named Dorothy, a very high-functioning and active retiree until an afternoon game of Pickleball would change everything forever!

Pickleball, a game that combines elements of tennis, badminton, and ping pong, has been gaining popularity among seniors worldwide.

This low-impact sport uniquely blends physical activity, social interaction, and fun. In this blog post, we will explore the game of pickleball and delve into the risks and benefits it offers specifically for seniors. So, grab your paddle and get ready to discover why pickleball is a hit among older adults!

The Basics of Pickleball:

Pickleball is played on a smaller court than traditional tennis, making it easier for seniors to navigate and enjoy. It involves hitting a perforated plastic ball over a net using solid paddles. The game can be played in singles or doubles format, allowing seniors to participate regardless of their fitness level or mobility.

Benefits of Pickleball for Seniors:

• Cardiovascular Health: Engaging in pickleball provides seniors with a great cardiovascular workout. The game involves continuous movement, brisk rallies, and strategic shots that get the heart pumping. Regular play can improve cardiovascular endurance, strengthen the heart, and reduce the risk of heart-related conditions.

• Joint-Friendly Activity: Pickleball is a low-impact sport, which puts less stress on the joints than high-impact activities like running or basketball. The gentle nature of the game makes it ideal for seniors with joint issues or arthritis. It allows them to stay active and enjoy the benefits of exercise without placing excessive strain on their joints.

• Balance and Coordination: Maintaining balance and coordination becomes increasingly important as we age. Pickleball requires quick movements, agility, and hand-eye coordination. Playing regularly can help improve balance and sharpen reflexes, reducing the risk of falls and enhancing overall physical stability.

• Social Engagement: One of the greatest benefits of pickleball for seniors is the game’s social aspect. It provides an opportunity to connect with like-minded individuals, fostering a sense of camaraderie and friendship. Participating in group activities promotes mental well-being and reduces the risk of social isolation, which is common among older adults.

• Mental Stimulation: Pickleball is not just physically engaging; it also requires mental focus and strategy. Players must anticipate their opponent’s moves, strategize shots, and make split-second decisions. This mental stimulation can enhance cognitive abilities, improve reaction times, and contribute to overall brain health.

Risks and Precautions:

While pickleball is generally a safe and enjoyable sport for seniors, it’s important to understand that participation can also come with serious risks without proper preparation:

• Injury Prevention: Seniors should warm up before playing to prevent strains or injuries. It’s essential to listen to your body and avoid overexertion. Using proper footwear and protective gear can also help reduce the risk of accidents on the court. It is highly advisable that adults of retirement age regularly participate in structured exercise to keep muscles strong and flexible in order to minimize injury risk.

• Please consult with a Healthcare Professional: Before starting any new physical activity, seniors should consult their healthcare provider. They can assess individual fitness levels, address any concerns, and provide personalized recommendations to ensure safe participation in pickleball.

• Sun Protection: When playing outdoors, seniors should protect themselves from the sun’s harmful rays. Wearing sunscreen, a hat, and UV-protective clothing is crucial to prevent sunburn and reduce the risk of skin cancer.
• https://pubmed.ncbi.nlm.nih.gov/33934725/ visit this link to read an informative article published by the National Library of Medicine titled “Non-fatal senior pickleball and tennis-related injuries treated in United States emergency departments” that discusses the prevalence of pickleball injuries to seniors.

Pickleball has emerged as a fantastic sport for seniors, offering a range of physical, mental, and social benefits. Its low-impact nature, coupled with the enjoyment of competition and camaraderie, makes it an ideal activity for older adults seeking to maintain an active and fulfilling lifestyle.

By embracing pickleball, seniors can experience the thrill of the game while enhancing their overall health and well-being. So, grab your paddle, find a local pickleball court, and join in the fun—it’s never too late to start enjoying the benefits of this exciting sport!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Contrary to the “old-school” approach to aging, it is entirely possible to continue doing the things you love, maintain independence, and preserve your wealth through proactive health management.

By consciously making decisions about your lifestyle, aspirations, and long-term viability, you can achieve a fulfilling and vibrant retirement experience – REGARDLESS OF AGE!

As the human body ages, certain resources such as strength, energy, balance, posture, agility, and flexibility tend to decline. However, with a proactive approach that includes functional exercises, you can effectively manage the aging process and mitigate its adverse effects on your well-being.

The Impact of Aging on Physical Abilities: Diminishing physical resources can have a negative impact on athletic performance, increase fall risk, and lead to orthopedic and mobility issues. It’s important to recognize that aging is not a disease process, and proactive management of your health can significantly influence your well-being as you age.

Similar to practicing a musical instrument, maintaining movement-based resources requires consistent practice.

The Importance of Quality Exercise Programs: Effective exercise programs for older adults are not solely about quantity but rather about quality. High intensity doesn’t always guarantee high results.

While exercise classes may appear socially appealing, they may not be the best starting point for a new fitness journey. Each individual has unique exercise needs, and working with a professional who can provide personalized and quality programming ensures both safety and long-term knowledge retention.

Key Elements of a Fitness Program for Functional Aging: A comprehensive fitness program designed for functional aging should include the following elements:

1. Full body functional strength training (avoiding pin-select machines) to enhance overall strength and mobility.
2. Incorporation of static, dynamic, loaded, and somatosensory balance training to improve balance and reduce the risk of falls.
3. Full spectrum agility exercises to enhance foot speed, peripheral awareness, and basic power.
4. Development of 2x-3x more upper body pulling strength than pushing strength to protect shoulders, improve posture, and address strength imbalances.
5. Spinal protective active and dynamic multi-dimensional core training to support and stabilize the spine.
6. Dynamic flexibility exercises that articulate primary joint structures and promote full contractile cycles in over-tight muscles, maintaining joint integrity.

Benefits of a Comprehensive Program: By implementing these six elements into your fitness routine, you can improve various resources associated with aging. Additionally, immune function, brain function, metabolic function, endocrine function, and the likelihood of developing preventable diseases or orthopedic issues can significantly improve. This comprehensive approach provides a solid foundation for making the most of your retirement experience and avoiding a mere existence in retirement.

Through proactive health management, including a tailored exercise program, you can continue enjoying the activities you love, maintain your independence, and preserve your wealth well into your later years.

By focusing on quality rather than quantity, incorporating the key elements outlined above, and consistently practicing safe and effective exercises, you can optimize your physical and overall well-being.

Embrace the opportunity to age gracefully and proactively, leading a fulfilling and enriched retirement journey!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Lower back pain is a common orthopedic issue that affects many older adults, hindering daily tasks and limiting an active lifestyle. While there are various causes for chronic back pain, incorporating simple exercises and flexibility routines can alleviate discomfort, prevent further disc deterioration, and enhance spinal stability.

This illustration demonstrates how common muscle imbalances (and under-development) can contribute to distorted posture and by association chronic lower back pain.

By focusing on strengthening the muscles that support the torso and promote proper alignment, individuals can reduce stress on compromised discs and improve overall back health.

The Importance of Core Strengthening: Building strong muscles that support the spine is crucial for managing lower back pain. Contrary to popular belief, traditional exercises like sit-ups, crunches, and leg lifts can exacerbate the issue by forcing the lumbar spine into extension and increasing disc compression.

Instead, incorporating exercises such as planks, bridges, anti-rotational cable exercises, free-form exercises, and TRX movements can provide effective support and stability for the spine.

Addressing Muscle Imbalances: In addition to core strengthening, it’s essential to address muscle imbalances in the lower back region. Tight muscles like the iliopsoas/hip flexors, piriformis, and hamstrings can contribute to back problems. Imbalances in these muscles may also lead to issues in the knees and poor posture.

By focusing on dynamic flexibility exercises like squats, lunges, hip hinges, and bridges, individuals can improve the range of motion and performance of these muscles. This approach not only enhances flexibility but also reduces the risk of falls and other orthopedic problems later in life.

The Limitations of Static Stretching: While stretching is commonly associated with relieving muscle tension, static stretching alone is not the most efficient method for promoting flexibility. In fact, static stretching can sometimes cause muscle tissue injuries instead of lengthening them.

The most effective approach to enhance muscle elasticity is to incorporate full-range contractile cycles through exercises. By consistently engaging muscles in a dynamic manner, individuals can achieve better flexibility and overall muscular performance.

Understanding the underlying causes of lower back pain and adopting appropriate strategies can help individuals find relief and improve mobility. Emphasizing core strengthening exercises that promote spinal support and stability, as well as addressing muscle imbalances through dynamic flexibility exercises, can significantly reduce discomfort and mitigate further orthopedic issues.

By prioritizing these exercises consistently, individuals can maintain a higher quality of life, prevent falls, and enjoy better overall physical well-being.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The human body, with its wondrous complexities, never ceases to amaze me. The brain, responsible for managing countless functions, operates seamlessly to facilitate life and daily activities.

Numerous decisions occur in split seconds, unbeknownst to our conscious awareness. Heartbeat, digestion, liver and kidney function, hormone regulation, and chemistry balancing all transpire silently. Yet, there are other aspects within our control, such as breathing.

You can consciously hold your breath for as long as possible, even until unconsciousness, but what happens next? Without our conscious intervention, our brain instinctively kicks in, ensuring we take a breath to “right the ship.”

Movement, too, follows an intriguing course of action. From birth, it seems natural and effortless. Crawling, taking those first steps, running, jumping—playing and daily activities require little effort and become second nature.

However, as we age and progress into later stages of life (usually starting in the mid-40s and accelerating into our 60s), even simple movements can become laborious and demand more concentration and thought.

For instance, an agility-based obstacle course that would be easy to navigate in our 20s might prove challenging in our 70s. This difficulty stems not only from changes in conditioning but also from declines in movement proficiency, such as balance, foot speed, and coordination.

Over time, diminished movement proficiency can manifest in various ways, including decreased strength, reduced power (such as struggling to rise from a chair), diminished fine motor skills, distorted movement patterns (such as shrugging shoulders while pushing with arms), stumbling or shuffling while walking, and more.

These developments occur because the brain has lost some of its capacity to process movement autonomically, without conscious thought. Much of this can be attributed to a decline in neuromuscular efficiency.

Fortunately, there are options for managing this process:

1. Strength training exercise: By consciously controlling each phase of movement and ensuring quality muscle contractions, this multi-level approach can effectively halt the decline in the mind-body process.
2. Tai Chi: This martial art form, characterized by slow movements, focuses on achieving harmony with the body. Through precision, control, and mindfulness, it enhances movement proficiency.
3. Yoga: Yoga integrates mindfulness into movement, promoting functional strength while providing the body with adequate stimulation.
4. Engaging in physically related sports/activities: When the brain and body are regularly engaged in demanding tasks, the necessary resources to facilitate movement are more likely to be maintained.

By embracing these options, older adults can proactively manage the decline in movement proficiency, maintaining their physical well-being and overall quality of life.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

What man would not enjoy walking past a mirror and giving himself a wink while thinking, “I’ve still got the stuff,” at 80 years of age? 

On the other hand, at no stage in life does anyone enjoy the feeling of limitation, especially regarding male vitality. 

However, by the numbers, men are the most notorious for neglecting proactive health management post-retirement, with notable consequences.

Masculine ego and pride are directly tied to our ability to perform “manly duties.” Unfortunately, as the body ages and without proper maintenance, many resources that facilitate everything from mowing the lawn to virility begin to diminish. 

Did you notice the caveat “without proper maintenance”? Much like a fine automobile, the male body must be well-maintained if expected to perform consistently.

It has long been thought that there is disproportionality between the rates at which men and women age. Many feel that men age at a faster rate than women. However, statistically, the data lends itself more toward comparing longevity over simple aging, with results trending in the ladies’ favor.

Many reasons for this are tied to mental perspective going into retirement. For the women (especially the homemakers), their mindset toward retirement trends toward exploring newfound freedoms and liberty to go and do. 

Whereas, for many men who spent their careers as dedicated providers, the perspective lends itself more toward rest, relaxation, and enjoying the spoils of their labors.

So, what does it take for a man to enjoy the life he has earned while ensuring that his body performs as it should?

The list is simple and straightforward:

– Strength training exercise at least 3x per week. This resource keeps the body physically strong, the mind stays sharp, energy levels remain high, you will feel more confident, AND strength exercise facilitates testosterone production!

– Eat a diet higher in healthy fats. Sources include avocados, nuts, fatty fish (such as salmon), extra-virgin olive oil, etc. Numerous studies suggest that a higher fat diet (unsaturated fats) facilitates more elevated testosterone levels for aging males. *just be cautious of portion sizes as fat is high in calories

– Maintain A Health Body Weight.  Extra body weight not only zaps your energy and limits mobility, it also plays an adverse role in sustaining healthy levels of testosterone production.

– Enjoy frequent intimate indulgences! Physical intimacy triggers numerous chemical reactions within our brains, and ALL ARE HEALTHY! Among many other physiological resources, this is most definitely a use it or lose it. Studies show that men 65+ who are sexually active at least 2x per week are happier, more vibrant, have healthier body composition, and are less likely to suffer from depression than those who are not.

– Get your straight-8 every night. A well-rested body going into the day is more energetic, the mind is clearer, you are more likely to follow through with your exercise and physical activities, and the hormone balance that supports virility is higher.

– See your doctor regularly. Far too often, men do not proactively manage their health and often suffer adverse consequences unnecessarily. In addition, candid conversations with your doctor regarding your male health are likely to yield medical avenues for preservation or enhancement if necessary. When it comes to your health, shelf your pride and go!

Gentlemen, consider yourselves armed with valuable information that will leave you feeling rewarded many times over with just a few simple changes and healthy reminders. 

Ladies, please share this article with the men in your world from a loving and supporting perspective, as it is you who ultimately provide the greatest inspiration!

 

My dear friend and former Oklahoma client George demonstrating that the body ages according to how it is cared for, even at age 76! 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Dealing with pain of any type can gravely impact your mood, quality of life, relationships, and overall health. But unfortunately, for upward of 65 million Americans, chronic pain originating from the lower back is a common and often debilitating complaint.

To better understand why this is, let’s have a look at this section of the spine:

The lumbar spine runs from the L-1 vertebrae down to the sacroiliac joint. This section of your spine serves as not only the connecting point for the trunk of your body to the hip, but it also supports most of your body weight and is the center for your balance.

So, it stands to reason that such a highly active part of your body could become susceptible to damage, injury, or chronic inflammation. 

However, you can do some simple things to protect the health of your spine while minimizing the most common non-injury causes of lower back pain.

#1. Be mindful of your posture! Poor postural habits are at the top of the list because they are at the root of many muscular and structural orthopedic issues (especially for older adults). This one is among the most crucial to address and can be done with some simple behavioral modifications. 

#2. Adjust your sleeping habits. Sleeping on your back with a pillow beneath your knees is ideal as it places your spine in a more neutral position. If this will not work for you because you are a side-sleeper, try placing a pillow between your knees and sleeping with them in a slightly tucked position. AND, if at all possible, try to avoid sleeping on your stomach as this places tremendous stress on the lower back. 

#3. Keep your muscles strong and flexible! I cannot emphasize this enough, during the retirement stage of life, regular exercise is a tool, not a task. The stronger you keep your core muscles, the better their support to the lumbar spine. Also, by keeping the larger muscles of the lower body (especially hamstrings & hip flexors) flexible, the stress placed on the lower back is significantly reduced, resulting in better function and less wear.

#4. Avoid prolonged bouts of sitting. Contrary to many beliefs, the divine design of the human body is centered around movement, regardless of the stage of life. Sitting places irregular loading forces in the lower back which cause muscle tension and vertebrae alignment distortions. Because of this, it is important to avoid sitting in one place longer than 30-minutes at a time without taking a get-up and move break. 

#5 Become more nutritionally aware. YES, what you eat and how much you eat can directly impact lower back pain. For example, foods high in sugar or that are highly processed can dramatically increase inflammation within your body, amplifying pain. Also, it is essential to maintain a healthy body weight. Excess weight places tremendous stress on the lower back, inhibits mobility, and reduces tendencies for healthy activity. 

#6 Choose proper footwear. Your feet are the origin of your kinetic chain, so impacts on their alignment or function (such as improper shoes) will translate into stress in the lower back. Please see The Happy Hooves Article for a wealth of information regarding caring for your feet and choosing shoes with appropriate support. Avoiding excessively elevated heels or shoes with spongy insoles is a great place to start. 

Ultimately, it stands to reason that when you hurt less you are inclined to move more. It is this movement that provides for the adventures, experiences, and quality of life that you have worked so hard to earn and enjoy.

To make the most of your retirement experience, you must be mindful to care for your body accordingly!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com