FITNESS - Twenty-First Century Aging

Train Your Game – Injury Prevention Tips For 55+ Recreational Sports

The whole purpose of participating in physical/athletic activities is to have fun, remain active, enjoy social dynamics, and just emerge feeling good.

When your body is cared for through proper exercise, you are able to demand performance and typically emerge feeling great and excited to go again.

However, if not sufficiently conditioned, these demands for performance can become more demanding and less enjoyable, while aches, pains, and injuries become more common.

If you are not currently exercising, these suggestions provide you with a basic place to begin, just shy of a personalized program. For those who are already exercising regularly, hopefully, you will pick up some takeaways which you find useful.

As a friendly reminder, it is always a good idea to have a visit with your doctor anytime you begin a significant increase in activity (exercise or sport). This is important just to ensure that there aren’t any underlying issues that have developed which may become a serious health issue as a result of the increased demand.

Your Pre-Game Ritual:

– ALWAYS, ALWAYS, ALWAYS WARM UP! A critical mistake too many make regarding both exercise and in recreational sports is to skip past the warmup.

Taking the time for a proper warmup will increase performance dramatically, while significantly lowering injury risk.

How to do it:

Pick 5 or 6 full-body calisthenics movements (squats, toe touches, march in place, shuffle jacks, toe & arm raise, etc.) and do them in direct succession (one immediately after the next) at a modest intensity for 30 – 45 seconds each.

This elevates heart-rate/core temperature, lubricates joints, promotes muscle elasticity, improves neuromuscular control (motor skill), and enhances mental focus.

– Always stretch immediately AFTER your warmup (never stretch cold muscles) if participating in a sport. Be sure to include hamstrings and pecs/chest. These are two of the most important as they help to properly care for the shoulders, knees, hips, and lower back.

Training For Your Game!

Injury prevention exercises:

Isometric (without movement) exercises are at the very tip-top of the list for injury prevention training. The continual, gradual, and steady tension placed on connective tissue (ligaments and tendons) helps to promote tensile strength. In addition, this same approach to loading also builds bone and joint cartilage density.

Performance builders:

Squats are not only among the most fundamental of functional movements, they are also at the top of the list for lower-body performance conditioning exercises.

Why? This particular exercise utilizes the largest muscles in your body for movement and when done at progressive volume/intensity can provide baseline cardio and endurance conditioning simultaneously.

Lateral cone-to-cone shuffle drills are an incredibly important component to developing agility, foot speed, and cardio conditioning.

However, most importantly lateral movement proficiency in both acceleration and deceleration is practiced and conditioned, this is the key to limiting injury risk!

This simple drill done regularly can make a tremendous difference in court sports, baseball/softball, and even golf (lateral exercises improve rotational hip power).

Standing functional row (band, cable, TRX). Because most everything we do in life happens in front of us, it is quite common for the anterior muscles of the body (front side) to become disproportionately developed and cause joint/movement issues.

This simple, yet highly effective exercise not only helps to address that by promoting pulling strength for the back side of the body, the unilateral (one side at a time) loading does an awesome job of producing spinal stability while generating rotational force (golf drive, tennis/pickle ball racquet swing, etc.).

With each of the above exercises, it is best to establish a performance benchmark and seek to increase work demand from there.

For example, if you were to hold a bridge exercise for as long as you could and time that to be 75 seconds, this is your benchmark. Each time you would repeat this exercise, your goal would be to exceed this marker. Or, if you did timed squats and could perform 22 in 1 minute, next time seek to make that 25, etc.

Ultimately, it’s important to understand that as you age, the risk-reward balance and enjoyment factor are no longer in your favor without exercise. But, should you choose to Train Your Game, your body can be trained to perform to extraordinary levels enjoyably!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Daily Essentials For Maintaining Healthy Joints – Do Supplements Really Help?

By definition, a joint is a simple structure that attaches two bones and facilitates motion.

This structure is typically comprised of two cartilage-clad bone heads that fit in close proximity and are held together by ligaments.

Through our divine design, the joints within the human body are constructed to last and provide a lifetime of service.

However, overuse, under-use, misuse, orthopedic disorders, poor posture, and lack of maintenance can cause these highly essential components to wear prematurely.

Advanced levels of wear can not only create significant pain/discomfort, but the range of motion limitations, instability, and aversions to physical activities can also all be consequences of worn joints.

Often when this happens, it’s become commonplace to seek prosthetic replacements. Unfortunately, though they have come a long way, the manufactured prosthesis is still no match for the quality of the “original equipment.”

What can you do to care for worn and aging joints?

The tips provided below are a simple yet proven approach to protecting the functional viability of your joints, and each offers supplemental health benefits to the rest of the body as well!

– Motion is lotion! Joints are designed to move, and a lack of movement creates stiffness. Therefore, you should never go more than an hour through the day’s waking hours without getting up and moving around.

– Maintain healthy body weight. Though there are numerous other health benefits (heart health at the top) to keeping your weight within a healthy range, your knees, back and hips suffer tremendous wear and damage supporting and moving excess poundage.

– Flex your muscles regularly! Strength exercise is among the most valuable tools for keeping the body functionally strong. However, the benefits extend beyond physical capability. The stronger the muscles around a joint, the more stable the joint becomes. This dramatically improves integrity while limiting wear.

– Maintain your muscle flexibility. After each bout of exercise (never before!), make it a habit to incorporate gentle stretching and the occasional therapeutic massage into your routine. Any muscles which are abnormally or irregularly tight will directly affect how the joints move and wear.

CLICK HERE FOR FREE: Fluid Motions Flexibility Class

– Eat your Omega-3s. A diet rich in sources of Omega-3 fatty acids (fish, walnuts, grass-fed beef) provides essential chemical components for lubricating joints internally and helps to combat inflammation.

– Be posture aware. Over time, poor posture creates a whole slew of problems for your body structurally. As much as possible, when seated – support yourself rather than leaning on a seat back, and include core exercises with your daily workouts to keep these muscles strong. Also, when in a standing position concentrate on “stacked joint alignment” (shoulders over hips – over knees – over ankles). This not only supports good posture but also ensures sound stability.

– Stay within your capacity. If you are not used to lifting heavy objects, trying to carry a 50-pound suitcase through the airport may not be the best idea and may cause damage or injury. This is where the preceding tips payoff; when you remain functionally strong through exercise, it significantly increases your ability to navigate extraneous tasks safely.

– Studies support supplementing with Glucosamine and Chondroitin. According to the National Institutes of Health National Library of Medicine research studies, oral Glucosamine was proven effective in positively relieving joint stiffness. At the same time, Chondroitin was shown to reduce joint-related pain effectively. Just as with the rest of your body systems, the maintenance of your joints must be purposeful and consistent. Yes, some sacrifices in time, effort, and early onset discomfort are a part of the process. However, you will be righteously rewarded through pain-free movement that facilitates the quality of life activities you have worked so hard to enjoy.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Muscle Memory – Another Wonder of The Human Body!

Writing, driving, playing musical instruments, and even riding a bicycle are all examples of a phenomenon known as muscle memory.

This incredible resource exists as a means of facilitating daily tasks while optimizing energy expenditure, but by the name isn’t exactly what one would imagine.

The term “muscle memory” is a bit of a misnomer as this resource is a form of learned neurologic control and muscular adaptation, two resources working in tandem.

Muscles themselves do not have the direct capacity to learn or remember. Rather, this resource occurs within the cerebellum section of the brain. It is within this section of the brain that most of our motor learning and control resources are developed.

For example, as you are learning to ride a bike as a child – your brain is assembling the motor control resources to allow you to control the handlebars, push the pedals in sequence, center your body weight for balance, and process the sensory information around you to navigate safely.

All this is done simultaneously, and each decision is made within split seconds!

Regarding the muscles, their job centers more on movement adaptations (strength, endurance, power, etc.). Regarding the above example, each time you get on your bicycle and begin to peddle, the muscles in your legs adapt to the force production requirements to move the peddles, core strength is developed for balance, and increased oxidative muscle metabolism (endurance) is achieved.

With some practice, you are soon enjoying the biking experience almost effortlessly because your brain mastered the skill as your muscles adapt to force demand.

Another example might be learning to play guitar. When you first pick the instrument up and begin to practice, fatigue in the fingering hand sets in pretty quickly as you learn to fret the chords, while the picking hand struggles to produce rhythm.

However, due to this new demand – the muscles in your hands start to adapt, becoming stronger, and soon you are able to play longer, more accurately, and with less physical effort. This process happens simultaneously as your brain processes fingering patterns, rhythm, composition, and musical patterns.

Over time, when practiced consistently and progressively, this process becomes more and more effortless – producing advanced proficiency and how rock stars are born!

These examples reflect progressive adaptations (development stages), but it is also essential to recognize that this process can also run in reverse. Therefore, these skills must be continually utilized to remain viable, especially as you venture through the retirement years.

For example, walking is a “muscle memory” function, yet if one becomes sedentary, the brain begins to experience diminished motor control while the muscles lose the capacity to produce force.

However, just like riding a bike – these resources can also be restored with practice – to be good at moving, keep moving!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Trick or Treat – Common Fitness/Nutrition Trends Revealed

A multi-billion dollar consumer goods industry drives the lion’s share of diet, exercise, and product trends commercially available. As a result, some products, services, and claims have validity, while the majority serve little purpose other than to drive profits. How do you know which is which?

Within this special-edition article, I will provide you with a sound, and unbiased professional perspective on some of the more common trends, products, and programs making headlines or have become lore.

The intended outcome is to encourage you to take an objective perspective when one of these trends piques your curiosity for consideration and look beyond the source for answers.

Structured Weight Loss Programs (Weight Watchers, Jenny Craig, Noom, Nutrisystem, etc.):

TRICK or TREAT?

From a professional perspective (and one who has fought & won the weight-loss battle), this segment made the top of the list for good reason. Weight loss is the number one consumer-driven class within the commercial fitness/nutrition industry, and produces the most trends/products/programs, and profits!

Why? Market research shows that consumers are more compelled by instant gratification than longevity, so most will ultimately fail and eventually return to buy again.

Because of this fact, I call this one a TRICK

Here’s the TREAT:

Effective long-term weight loss is not a one-size-fits-all approach. In coaching hundreds of people through life-changing weight-loss journeys, I’ve found that the most common factor to be addressed has more to do with exchanging unhealthy coping mechanisms for those which are healthy and satisfying.

This is best accomplished through an individualized approach customized to the needs of each person, commercial programs just do not do well with this.

Personalization rather than a product is the key to real sustainable success!

Video Exercise Programs (Jillian Michaels, Richard Simmons, Beach Body, Daily Burn, etc.):

TRICK or TREAT?

As a staunch believer that ALL people stand to benefit significantly from regular exercise, I am all for modalities that facilitate fitness to those who would be doing nothing otherwise.

This component makes the movement factor very much a TREAT!

However, some significant considerations exist when exploring video/app-based fitness programs. If you have any special considerations or limitations, these programs DO NOT adjust and cannot accommodate personalizations.

Also, safety can be a legitimate concern if you do not have a solid/sound exercise background and do not entirely understand proper exercise mechanics (replicating what you see without corrective coaching isn’t always as easy/simple as it looks!).

Finally, these programs are non-progressive (which most exercise programs should be) and can quickly get you in a rut.

Fasting for health, weight loss, and detox:

TRICK or TREAT?

Though numerous studies claim significant health benefits to prolonged bouts of fasting, there is more sound science to support clean/natural nutrition as a means of optimizing health.

As a Certified Nutritionist, I professionally call this one a TRICK.

In closely examining several of these claims – there were supplement recommendations/sales on the back end. The whole purpose of “supplementation” is to provide something which is not currently in place, in this instance FOOD NUTRITION.

The TREAT:

All processes within your body that support life require vitamins, minerals, nutrients, proteins, carbohydrates, water, etc., to function. We get these vital resources from the foods we eat.

When regularly consumed in modest portions, and closest to their natural/raw form, the foods we consume support energy metabolism, improve immune function, provide hydration, regulate blood sugar/insulin levels, and even support mood/mental health.

Food is not just fuel – FOOD IS LIFE AND MEDICINE!

The key is to choose what you consume wisely and with purpose.

When considering implementing a new trend, product, or program into your lifestyle, it is wise first to consult your medical professional to determine safety, then seek the guidance of a qualified professional to help personalize an approach to fit your goals.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Magic of Movement – Functional vs. Dysfunctional

As a mechanical wonder, the human body is an exceptional example of engineering.

We have the capabilities and resources to move multi-dimensionally, produce speed, power, and tremendous force, and do so with precision.

By definition, we call this process functional movement.

Like any other machine, everything performs smoothly and without issue when all works correctly and as it should.

However, over time and with enhanced levels of use, abuse, and lack of maintenance, the human movement machine is subject to fault.

When this happens, muscles can become over-developed/under-developed, joints can experience irregular wear, posture can be distorted, range of motion limited, and force production reduced.

The result of this occurrence is what is defined as a dysfunctional movement.

For example:

Below is an illustration of the basic musculature around the knee. As many of you know, knees can become quite a problem with age and occasionally need to be replaced. But why? Shouldn’t they last a lifetime?

The leading players that create movement in this joint are the quadriceps (thigh muscles) which extend/straighten the knee, hamstrings (back of the thigh) which flex/bend the knee; and gastrocs/soleus (calf muscles), which complete the movement of the lower half of the knee.

As with most all joints within the human body, the knee relies on push/pull (opposing forces) to move. Essentially, as one group of muscles is accelerating/producing force, the opposite muscles decelerate and provide joint stability.

When these opposing forces are equal, the joint moves as it should (functionally). However, should one group of muscles become over or under-developed, the opposing forces are no longer the same, and a condition for shear and torsion occurs.

If left uncorrected, the joint wears abnormally, becomes susceptible to inflammation, and eventually fails. In most cases, however, reaching this level of dysfunction is preventable.

Under most circumstances, the dysfunctional movement process is what leads to a majority of orthopedic issues, not a fault in our divine design or “old age”.

Returning to our example of the knee, a common culprit for abnormal wear comes from over-tight hamstrings.

These massive and powerful muscles on the back side of your thigh have the critical job of flexing (bending) your knee (among other hip-related functions). Under normal use circumstances, the hamstrings maintain a standard level of flexibility and trouble-free service.

However, situations that leave the knee flexed (bent) for prolonged periods, such as long bouts of sitting can create this tightness, ultimately becoming problematic. (I see this issue a lot in office workers, professional drivers, and retirees that become excessively sedentary)

Though this example is relevant to the knee, dysfunctional movement can adversely affect ANY of your primary movement resources (hips, shoulders, spine, wrists, and elbows are also commonly affected).

What can you do to prevent this type of issue?

The most effective process involves corrective exercise. Just as physical therapy provides assessment-based exercise programming to rehabilitate an affected area, a well-designed/evaluation-based fitness program can provide you with the same benefit.

The significant difference is that fitness programs are proactive (address issues before they become problems), less expensive, involve the whole body, and improve overall physical fitness.

Ultimately, a lifetime of functional movement is not automatic and is always delivered when expected. Everything from vocation to recreation can have both a positive and negative effect on your movement systems over time.

Because of this, it is better to approach your body much like any other machine and see the value in its preventative maintenance/upkeep as a top-level priority.

With a little planning, guidance, and effort you will be rewarded with a lifetime of functional movement that provides for the active enjoyment and the quality of life you have worked so hard for!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Slow and Low or Fast and Furious – Which Is Best For You?

When discussing exercise trends, modalities, and program approaches, it becomes pretty easy to see why this can become the topic of a never-ending conversation. Most everyone has a notion for what they believe is right.

Rather than forming a right or wrong position, this article intends to provide an evidence-based approach centered around research and experience for best practice approaches in regards to tempo in three key fitness areas: session, strength, and cardio.

Should each be done Slow and Low, Fast and Furious, or Somewhere In Between?

Session Duration:

A point of pride for many recreational exercisers is to boast that they work out for an hour, an hour and a half, and sometimes up to two hours daily. The intention is to communicate a statement of commitment.

However, if you ask many participants in professionally structured/facilitated fitness programs how long they workout each day, most will say they feel sufficiently challenged (and then some) in just thirty minutes twice to three times per week.

Why? What is the difference? Efficiency!

Numerous studies show that the best overall exercise adaptations for fitness conditioning occur in concentrated and focused sessions. When programmed in a fashion that allows for continual movement, metabolic, cardiovascular, hormone, intra-muscular, and neurologic adaptations are improved while stress hormone response (cortisol) is minimized.

Those who are willing to minimize or forgo socialization and minimize rest breaks in their workouts are well rewarded with quickly realized fitness goals while tolerance and focus is vastly improved!

Verdict; when it comes to your session duration, it is better to go Fast and Furious, keep your body moving, minimize distractions, and be a good steward of your time!

Strength training:

A widely accepted train of thought believes that pushing out repetitions quickly in strength exercises is the best way to go; faster is more and therefor is better. Is this true?

Regarding the vast majority of strength exercises, the answer is no. Slow and Low produce the best overall results. Why?

Numerous factors are at play, and all are positively affected by a slower repetition tempo. Muscle metabolism (chemical fuel for contractions), neurologic connections (brain to muscle), and motor skill development are at the top of the list.

The slower a repetition is performed, the longer the amount of time under tension. This technique allows you to develop functional strength with less weight (improving safety), enhance the quality of muscle contractions through conscious control, and improve connective tissue strength (ligaments, tendons, insertions).

Additional benefits with this technique can be realized in greater bone density development and improved joint health for aged, worn, or arthritic joints.

Verdict: Slow and Low is the way to go when doing a strength exercise!

Cardio training:

Should you train more like a quarter horse or a plow horse when doing your cardio exercise? BOTH!

The adaptations for cardio are quite a bit different than that of strength and should be exercised accordingly.

Why? There are two systems that are improved with cardio exercise: aerobic (endurance) which is fueled by oxygen, carbohydrate, and fat. Then there is the anaerobic (short burst) system, which is driven by Adenosinetriphosphate (ATP) and Creatinephosphate (CP) (Phosphocreatine fuel systems).

Both systems are essential to develop through regular exercise, but it is important not to exercise them both within the same session.

Why? Enzymatically they are two completely different processes, and for efficiency, it is better to train for endurance on one day then train your burst training on another day.

What happens if you choose to do just one and not the other?

For you to consistently train endurance cardio alone can lose its adaptive efficiency pretty quickly. Adaptation to this lower energy demand process happens very quickly and must be continually progressive to be effective.

Whereas, training just burst (anaerobic) exercise too frequently can lead to over-training and quickly get a 55+ adult too much of a good thing.

The best practice is to alternate between the two at least once weekly.

When properly utilized, exercise is a valuable tool that can produce life-changing benefits & rewards and facilitate the quality of life you have worked so hard for!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Top – 5 Exercises For Managing Knee Pain

By the stats, knee pain affects 31% of adults aged 50 – 80. Causes range from various forms of arthritis to over-use, muscle/strength imbalances, and orthopedic disorders.

Though occasionally the wear is significant enough to mandate a physical replacement, most knee pain cases can be significantly improved and sometimes entirely resolved through targeted exercise.

This approach isn’t just relevant from a fitness perspective; exercise is also the predominant tool utilized by Physical Therapists to promote rehabilitation/function of an affected joint.

So, one way or another – whether your approach is proactive (getting ahead of the wear curve through fitness) or reactive (participating in physical therapy/corrective exercise), at some point, you will likely participate in a structured exercise program for strengthening the muscles associated with the knee.

Though lower body exercises number in the hundreds, which ones provide the best results and are the simplest to do?

Below is a list of the top 5 exercises that I utilize as an Exercise Physiologist to aid in keeping my client’s knees healthy, functional, and to minimize use-associated pain.

This series can be performed daily for best results, and can be progressed (adding bands, weights, or reps) with every other session.

1. Seated Leg Extensions
2. Wall Squat
3. Calf Raises / bottom-end stretch
4. Bird Dog w / modifications if needed
5. Standing Hip Hinges

How To:

SEATED LEG EXTENSION

(Improves joint range of motion and muscular control)

Sit on the edge of a chair or bench, and lift one foot off the ground by raising the knee slightly. Then slowly straighten the knee as if pushing forward through the heel.

Feel the quadriceps (thigh muscles) contract completely and hold briefly. Next, bend the knee completely and repeat 10 to 15 times per side.

The movement should be done slowly and purposefully.

WALL SQUAT

(Improves push strength/power force production)

Lean against a wall with a straight posture, walk one foot, then the other about a step and a half in front of you to where your legs are now at a slight angle. Place your weight on your heels, then slowly slide your bottom toward the floor by bending the knees.

To start, slide down about 6 to 8 inches, then slowly push yourself back to the starting position. Repeat for 15 to 20 reps per set.

Ultimately your goal is to be able to slide down until your bottom is parallel with your knees before changing direction. Then, repeat for 12 to 15 repetitions.

This exercise can also be done with a Swiss ball behind you.

CALF RAISES

(Strengthens muscles in the lower leg while stretching over-tight soleus muscles)

Using a slightly elevated surface, place the ball of the foot on the edge (be sure to secure your balance) with the heels hanging off slightly. Lower the heels toward the floor, tapping them lightly, then push through the ball of the foot to raise the heels as high as possible while feeling the calf muscles contract.

Slowly return the heels toward the floor and feel for a stretch in the calves, then repeat. Do 15 to 20 reps per set.

BIRD DOG

(Strengthens lower back, glutes, stretches hamstrings, hip flexors)

If you cannot get on the floor, this exercise can be done on a mat table or bed (softest for sensitive knees) or leaning forward on a chair or bench.

Place yourself in a quadruped position on your hands and knees, with each below the shoulders/hips. Working contra-lateral (opposites), raise the right leg until parallel to the hip and hold. Then slowly raise the left arm.

Pause in this position, lower both sides and repeat with the opposite leg/arm combo. Repeat this cycle 10 to 15 times, working to increase the time held at the top of the movement.

STANDING HIP HINGE

(Promotes good posture, strengthens and stretches hamstrings, teaches glute activation)

Begin in a standing position with your feet below your shoulders, place your hands behind your ears, then shift your hips back as if to close a drawer behind you.

Then, while keeping your back as straight as possible and with soft knees (only slightly bent), lean forward from the hip until you feel your hamstrings (muscles on the back of the thighs) get tight.

You hold the stretch for a moment, then in one motion (while keeping your back straight) push the hips forward, returning to a standing position. Engage the glutes (squeeze your butt muscles), then slowly repeat for 15 to 20 reps.

As always, be sure to check with your doctor before beginning any exercise program.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Managing Osteoporosis – 5 – Best Tips For Building Strong Bones

Among the many changes that occur within the aging human body, those associated with our skeletal system are out of sight/ out of mind until an event or incident quickly garners your attention.

For those with diminished bone density, a usually inconsequential experience such as a minor trip & fall, finger smash in a drawer, or even leaning into or over a solid object can create painful and potentially serious bone fractures.

Why?

Though often associated with women, osteoporosis and osteopenia are non-discriminate between the genders and can have life-changing impacts if not appropriately screened for and managed.

Osteoporosis affects approximately 10.2 million adults 55+ while another 43.4 million are affected by osteopenia.

What is happening?

As demonstrated in the illustration below, the internal mineral density of bones can become severely diminished and become brittle if not proactively managed.

Various causes exist; some are associated with genetic predispositions, others are tied to poor nutrition, low exercise/activity, and lifestyle habits (smoking & alcohol).

Fortunately, like many other age-related conditions, osteoporosis and osteopenia have options for proactive management. You may already know where I’m going with this, and it isn’t to the local pharmacy or the medicine cabinet; it is to the grocery store and then to the gym!

Though medical advice is above my credential and pay grade, the science that supports load-bearing exercise paired with nutrient-dense nutrition is many times more compelling than anything found in a bottle for keeping bones strong and healthy!

To help you take control of this incredibly serious issue, below are five evidence-based tips from my Bone Builders program that are guaranteed to produce favorable density results with zero adverse side effects.

– Hit the weights! By introducing consistent/controlled loaded force production into your kinetic chain, your body responds by allocating resources accordingly. Though muscles respond the fastest, other movement elements (bones & joints) are soon to follow.

– Hold still to grow strong! Mix isometric (static hold) exercise into your fitness program and amplify strength benefits in non-contractile resources, such as ligaments, tendons, joint heads, and bones!

In conclusion, though some medications have their place, relying exclusively on medication to manage musculoskeletal issues is a mistake. Your body is designed to move and is the healthiest when maintained and continually utilized according to purpose.

This is yet another case where movement is medicine and will reward you with the quality of life and good health you have worked so hard for and deserve!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Five Examples Where Bigger Really Is Better

In circumstances where financial investment is involved, size often equates to value.

For example, when shopping for a diamond ring, steak, boat, RV, or house. The more expansive the item is in size, the easier to justify the price.

With your body and good health, there are also factors where bigger really is better!

Change is just a factor of life in the post-retirement body, some for the better, others not so much. Because your health and movement management needs shift with age, so should your daily habits. This means springing for the larger “deluxe model” is, sometimes, the better value!

Below are five examples of things where going big produces the best bang for your good-health buck:

While taking BIG steps when you walk gets you where you want to go in less time, taking larger steps also increases stability by creating surface area (reducing fall risk), minimizes shock transferred to the joints, and produces functional linearity in your muscles – which naturally maintains flexibility.

Though your overall calorie needs diminish as you age, your need for a BIGGER protein ratio on the plate becomes more critical. Shifting to a higher percentage of protein to carbohydrates improves blood sugar stability and promotes satiation (helping you feel fuller, faster, and longer) while providing your body with the vital amino acids to keep your muscles strong and healthy.

Taking in BIGGER breaths when you inhale and prolonging the exhale vastly improves energy levels, enhances mental focus, reduces stress/anxiety, and even helps you fall asleep faster! In addition, virtually all things life within your body are oxygen-driven, so when you provide your body with a sufficient supply, the efficiency in which these systems operate is significantly improved.

BIG muscles are not just for show! In this context, there is a vast difference between muscle development and muscle over-development. Muscles developed properly through structured strength exercises maintain a healthy density, which is not the same as volume (like for bodybuilders). This density protects you from injury, facilitates movement, provides structural alignment/support, and increases energy metabolism.

BIG movements produce BIG results! Therefore, it is important to seek out strength exercises involving multiple joints (presses, rows, squats, deadlifts, etc.) and regularly work your body as a whole unit. This approach is more mechanically efficient than single-joint or machine exercises, and the benefits of keeping the brain in sound control of your movement are vastly improved.

For many, seeking moderation or minimizing resource expenditures with age is a natural compulsion. However, just like with picking out that ideal house, RV, or even selecting a cruise ship for that next vacation – sometimes bigger is just better!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Hernia’s and Exercise – What You Should Know

Statistically, around 10% of Americans will develop a hernia throughout their lifetime (men & women). Often, because hernias can be asymptomatic, many will never know they have it.

But, unfortunately, for others, very serious and even life-threatening complications can arise, mandating immediate medical treatment.

So, what is a hernia? The graphic below shows the six most common types of hernia.

Each is best described as a protrusion of the intestines through a weakened or structurally compromised area within the abdominal wall.

Causes for hernias vary from development at birth, extreme exertion, surgical incision sites, through rapid weight loss. In most adults, hernias are best treated through healthy lifestyle habits, including; regular exercise, maintaining a healthy body weight, and eating foods that are non-irritating to the digestive system.

However, in some extreme cases, it becomes medically necessary to repair hernias surgically. A repair is most often done by inserting a mesh material into the compromised area to reinforce the abdominal wall (alternately, the weakened muscle tissue is sutured closed). This resolves the issue in most cases, and the person can live a normal/healthy lifestyle.

A consideration for choosing a mesh-type repair over a traditional muscle suturing is that up to 30% of hernia mesh repairs can develop complications, including recurrence and chronic pain at the repair site.

So, can you still exercise if you have a hernia or a hernia repair?

What can you do? What shouldn’t you do?

Not only can you exercise – YOU MUST!

The caveat is you must choose exercises that avoid lifting extremely heavy poundage (typically 50+ pounds for most adults), stretching the abdominal wall (such as hyper-extension exercises), and positional lifting that involves having your feet spaced wider than shoulder-width apart.

Why you MUST exercise to manage hernia involves developing and maintaining strength within the abdominal wall. The stronger these muscles are/become, the better job they do at containing the contents of your organ cavity and preventing/limiting protrusion.

Hernias can be made worse without regular strength exercise and have an increased risk of complications.

The best practice approach for choosing hernia-safe exercise is to work with loads less than 50 pounds in repetition ranges of 8 – 20 utilizing free-form/full-body exercises.

Free-form exercises (body weight, TRX, cable, band, ball, kettle bell, dumbbell, etc.) are many times more efficient than machine training and passively recruit your abdominal core muscles to provide spinal support as you produce force.

Exercising in this fashion allows you to functionally train your core muscles without doing traditional abdominal exercises like sit-ups or crunches, which could worsen the problem.

Finally, it is best to always follow guidance/direction from your doctor regarding exercising with any medical condition. Due to the varying levels of severity with many types of hernias, your physician may have specific guidance relevant to your situation.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

joe@agewellarizona.com