Physical Fitness For Adults- Will you be able to live independently?

Jack Seitzinger Ph.D.

We Have Choices! (Click on the link to view a short video)

https://youtu.be/Teo6Eu187Ck

 

Many people dread turning 40. They feel that they are not in the shape that they want to be and they cannot do many things that they used to do. The truth is that if you take care of yourself this can be easily corrected. But, if you do not address this two things will happen: cell death and atrophy. That is, muscles that are not being used shrink and eventually die. If you suffer from backaches, stiff movements, stiffness in gait, stiffness in hips, spine, or legs; trouble getting into or out of a car, trouble walking up and down stairs—you are having muscle problems. Your muscles are not working together- one muscle may be stronger than its counterpart and your body is out of alignment. All this can be fixed if you address this situation. Repairing damaged muscles will involve re-building all affected muscles. If you make the investment- the time- you will add many years to your independence .

If you plant a garden and use the right soil, water as necessary, pull weeds and give the yard your attention you will get a great crop. But, if you neglect your garden, it will be overrun by weeds, develop diseases and eventually die. That is how all living things work.

Another analogy is how you treat your teeth. You go to a dentist to fix dental issues and to a doctor to address any physical ailments. But, you do not expect that the dentist comes to your house to brush your teeth. Yet, we expect the doctor to give us a magic pill to fix our ailments without us doing our daily physical exercise.

Our goal, in this program, is to help you maintain your independence for as long as possible- the alternative is miserable.  Being independent is more important now than ever before. The cost of staying at an assisted living facility runs from $3,500 to $5,000 a month- then add the escalating pharmaceutical costs.   This cost will quickly diminish your savings and destroy any inheritance that you may have planned for your family. Moreover, to get Medicare to pay for your care requires that you have spent down all of your assets- meaning you will be a ward of the State.   Requiring a walker or wheel chair to get around should be put off as long as possible. Mobility is important at every stage of life- even if a walker is required, having the strength to move around is important.

This survey is the results of a number of scientific studies that predict your chances of remaining strong and flexible enough to be independent into your later years.  And, if your score predicts that you will not be independent, you need to remember that there is always time to improve your score and regain your chances for independence, but you need to start now.

Completing the survey’s 12 questions lets see your current state and predicts your chances of being independent into your 90s. You can tally your score and check your current state.

Instructions:  Indicate your ability to do each of the following activities by checking the appropriate response.  Your response should indicate whether you “can do” these activities, not if you actually do these activities. Score two (2) points for each “can do without help” ; score one (1) for “can do with help“; and,  zero points (0) for those items you “cannot do.”  Tally your total score.

What your score predicts: Find the box that matches your age- left column- and your survey score top horizontal row.

Based on your age, achieving a moderate score (being in the green) indicates that living independently, barring disease or injuries, is likely. In other words, a person who is eighty (80) and scores a 16 is most likely to still be independent at age 90. But, a lower score risks not being able to live independently in the 90s.

Chances for living independently increase with higher scores in each age category and significantly decrease with lower scores.  The scores reflect the accepted theory that physical functioning decreases 8-10% (percent) each decade of life.

BUT, with the right nutrition, weight bearing exercise, and increasing flexibility you can improve your score and mitigate part of the age related decline. Before you begin any physical activity beyond what you have been doing in recent years, we strongly suggest that you involve your doctor. You and your doctor need to discuss any medical conditions that need to be addressed before you begin a physical training program.

Next Steps:

  1. Take the survey and when complete call us for a 30 minute consultation – Cost free. We will review your results and get more information so that you can determine if you need to begin an individualized strength, flexibility and/or nutrition program.
  2. Your Individualized Plan: We will recommend resources that are available to help you develop a plan. We will determine what will work for you and stay within your budget. We will discuss costs that you may occur-i.e., Y membership, gym shoes, heart rate watch, etc.

Table and results adopted from Rikli and Jones (1998).

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