“Regular physical activity provides greater protection from disease and disability than anything medical science has to offer. If exercise was a pill, it would be the most widely prescribed drug with the most varied benefits upon all aspects of health.” --Dr. Walter Bortz, Stanford Medical School
If you don’t make the time for physical activity you will be making time for sickness and disease. Dottie Drake, R.N. has created an exercise program geared specifically for folks over 40. It’s called The Miracles Program and it’s amazingly simple. Dottie doesn’t offer an elaborate diet plan. Rather, here is her philosophy about eating: don’t eat so much. Whatever grows in the ground, eat as much as you want. For everything else, cut your portions in half. Dottie’s exercise program is equally simple. There are six movements we must do daily to make sure we’re getting the full benefit of a decent workout. All good physical exercise programs are basically the same: cardiovascular exercise to warm up the body, and then strengthening through weight training.
Strength training is the best preventative medicine for arthritis, heart disease, diabetes, osteoporosis, obesity and some cancers. It increases balance and coordination and makes bones and joints stronger. Strength training preserves muscle while helping you lose weight. It also prevents bone loss, and may actually increase bone density. Weight training “grows back” lost muscle. Muscle tissue is the one area in health where we can state with absolute scientific certainty that if you don’t use it, you lose it. With muscle loss, you become “old.” The shuffle sets in because the front thigh muscle (quadriceps) is weak. Trouble bending or getting up from the floor comes from weakened muscles in the back part of the thighs (hamstrings). Getting up out of a chair becomes a struggle because arm muscles (that baggy waving thing under your arm; the triceps) have never been strengthened. This weakness has little to do with chronological aging. Obese or overweight men and women in their thirties and forties have trouble getting up and down. It is not aging that makes us old, it is loss of muscle.
When you approach any weight-lifting activity think of a scale from 1 to 5, with 1 being “easy as pie” (like lifting a pencil) and 5 being “all I’ve got.” You should start at about a “3,” not too easy but not difficult either. Gradually, you can train your muscles to do more lifting repetitions with more weight but at first, be happy to just move. For easier reference, here is a summary of Dr. Miriam Nelson’s intensity scale, taken from her Strong Women Stay Slim program:
Level 1: very easy, like lifting a pencil
Level 2: easy like carrying a book
Level 3: moderate like carrying a heavy handbag
Level 4: hard like lifting heavy groceries
Level 5: extremely hard like lifting a heavy chair.
Remember, you want to start your weight training exercises at about Level 3.
In Dottie’s fitness centers, clients start the program by using six basic machines (though more are available) with one set of 8 to 12 repetitions on each machine. In the Miracles Program, you will alternate between upper and lower body strengthening. Give these simple exercises a try at home, if your physician has cleared you to do so: EXERCISE #1: STREGNTHENING THE UPPER BACK
WHY:
Think of hugging someone. Your upper back muscles pull them toward you. Hugging is a good thing; we should do more of it. You also use these muscles when you open a window, lift a toddler in the air, or jump up and yell “touchdown” when the Eagles score, which may not be all that often, so let’s stick to hugging.
HOW YOU START:
AT HOME: Make sure you have a stable, “hard” chair. Sit on the edge of the chair with your feet flat in front of you. If you are using resistance bands, place the tubing under both feet and hold the handles. If you are using free weights, place them on your knees to begin. Make sure your back is straight.
HOW YOU MOVE:
Essentially, this motion is one of sitting upright, and rowing. AT HOME: Sitting with a straight back posture, use your arms to pull the handles slowly and smoothly to the lower chest and return to starting position. Do not pull weight with lower back. Stop if there is any pain in your neck. Initially, you may only be able to pull to bend the elbow. This is fine for a start. If you can, there are no limits on how far you should pull. You can bring back your arms to pinch your shoulder blades, as long as there is no pain. As with all the movements in this program, the goal is to exercise only to “pain free range of motion.” That is, you want to move the muscles as far as you can within the desired range, and without pain.
HOW MANY:
Do one set of 10-15 repetitions, using slow comfortable movements. Breathe out when you pull the weight to you. As you improve, the Program will help you increase sets, repetitions, and weight. For now, enjoy the hugging. NOW STRETCH:
NOTE: When just starting a program, it is particularly important to stretch each muscle group after lifting. Recall that the 20 minute cardiovascular routine warmed all your muscles, the weights strengthen them, and then you must stretch.
After your resistance training on the upper back muscles, do this simple stretch: Place your right hand on the opposite shoulder with the left hand on your right elbow. With left hand, slowly pull the right arm across your chest without rotating at the waist. Pull until a mild tension is felt along the rear shoulder and upper back. Hold for 15 seconds. When stretching, remember:
• NEVER “bounce” your muscles;
• Just stretch to the point of mild tension;
• Hold each stretch for at least 15 seconds;
• Stretching is peaceful. Breathe and enjoy.
EXERCISE #2: STREGNTHENING YOUR LEGS AND BUTT
WHY:
Getting up from the couch (which I hope you’ll do plenty), getting out of the car, and kind of rising and sitting action requires strong legs. The exercise isolates the largest muscle groups in the body: the quadriceps (thighs), hamstrings (back of the legs), and gluteus (buttocks). These muscles contribute to walking, balancing, rising, and sitting. They are critical to a happy and productive lifestyle. No more struggling getting in and out of the car.
HOW YOU START:
AT HOME: This is called a “standing squat” and it pushes the same muscles as a leg press machine in a gym. Stand behind a chair, with both hands on the back of the chair for balance. Position your feet approximately should width apart. Breathe, and focus on your butt and legs.
HOW YOU MOVE:
AT HOME:
This exercise mimics sitting down and getting up, without going all the way to a chair level. Exercise your lower body by flexing at the hip and knee as if sitting down. Descend until the thighs are parallel to the ground, or as you can tolerate it. Return to the starting position. Make sure your knees do not go over and block your feet. Your butt should stick out, not your knees. You should be able to see your feet as you attempt to sit.
HOW MANY:
Do 8-10 repetitions initially. If you are at home, you may only be able to “sit down” and “stand back up” a few times. That’s fine. As you progress, you will do two to three sets of 8-10 repetitions but for now, just get comfortable with the weights and the movement.
NOW STRETCH:
Stand behind a chair, or hold onto a waist-high bar at the gym. Place both hands on the bar or chair for balance. Place the left foot forward and extend the right foot back. Maintain a straight back posture with eyes forward. Bend the left leg at the knee while keeping the right leg straight with the heel down. Stop when mild tension is felt in the upper thigh and calf. Make sure the left knee does not extend past the tip of the toes. Hold for 15 seconds, and the repeat on the other side. Stretching feels good. It’s important to lengthen your muscles after you tighten them. You are going to look and feel really good.
EXERCISE #3: CHEST PRESS
WHY:
When you wave goodbye to someone, does your arm muscle wave too? This movement exercises the chest muscles and triceps, thus contributing to lifting and carrying. Women can usually easily identify the triceps muscle as that awful saggy thing that flaps around under the arm. Let’s firm that up, okay? Next time you’re the grand marshal of a parade, you can wave like crazy and not be embarrassed.
HOW YOU START:
AT HOME: You can either sit on the edge of a stable chair, or stand for this exercise. Place the resistance band around your back, and grasp the handles so they are positioned at chest height just to the sides of your body. Keep your back straight.
HOW YOU MOVE:
With a straight back posture, slowly push your arms straight out to the full elbow extension (without “locking”) and return to the starting position. Do not lean forward from the waist. This may be performed with a single arm, alternatively, if double arm resistance is too great. Every body is different. Do not be concerned about what anyone else can do; do what you can.
HOW MANY:
Again, 10-15 repetitions initially is a good start. If you can do this carefully ten times, then rest and repeat that set again. Eventually, we will increase your repetitions and sets.
HOW YOU STRETCH:
To stretch your chest muscle simply extend your arms behind you, as if you were in a doorframe, holding onto the frame and leaning forward. Remember not to incur any pain. If this stretch is painful or difficult you simply lift up your shoulders and try to roll them backwards and then forward. Hold for 15 seconds, and then repeat on the opposite side. You have actually completed a total strengthening program by just doing these three simple movements. The next three areas are important because these muscles weaken without use and this causes us to stop participating in life.
EXERCISE 4: LEG EXTENSION
WHY:
If you have trouble going up stairs or getting your body weight up from a sitting position you need to focus on strengthening your thighs (quadriceps). Essentially, this motion is going to require you to lift weight with your ankles, while seated. You can see where such a movement would strengthen your thigh muscles. Older people who “shuffle” have simply lost muscle in the quadriceps. Never fear, Dottie is here! Muscle grows back, no matter how old or frail or fat you are! Alleluia, let’s do it.
HOW YOU START:
AT H OME: You don’t need to use the “rubber bands” for this exercise. Simply sit comfortably in a chair, making sure your back is supported. A hard back chair is better than an “easy” chair or couch.
HOW YOU MOVE:
AT HOME: Lift your legs (both at once if you can tolerate it) and hold for the count of five. Put your legs down, rest, and repeat. The weight of your legs is providing the resistance you need to work the quadriceps. Later, when you are more advanced, you can add ankle weights to increase the resistance.
HOW MANY:
If working at home, start with your own leg/body weight. As you muscle builds you can add weight using anything that makes sense: start with a heavy towel on each ankle and build up gradually. In the gym or at home, start with 8-10 repetitions.
HOW TO STRETCH:
If you have knee problems, be very careful about the stretch after this movement. If you are doing this stretch at home, place both hands on the back of a chair for balance. Position the balls of your feet on the chair rail (make sure you have the right kind of chair, and that it is sturdy). Keeping your knees locked (but not over-extended, lean your body slightly towards the front of the chair. Stop when mild tension is felt in the calves. Hold for 15 seconds.
You can also simply stand on a bottom step. Move back so that the balls of your feet are supporting all your weight. Make sure you have something to hold onto. Slowly drop your heels and hold it, stretching your calf muscles. Do not do this stretch sequence if you have knee problems. Remember, though, knee “problems” or weakness, stroke, disability, age, or obesity is no excuse not to be healthy. No matter what shape your body is in, it can be better.
MOVEMENT #5: TRAINING THE TRICEPS
WHY: We have already focused on your upper back and now we will isolate some specific arm muscles. We are going to train that triceps, the “saggy arm muscle,” that loose swinging thing hanging between your shoulder and your elbow. In conjunction with your upper back muscles, this muscle is critically important to lifting, carrying, rising, and sitting. Did you ever notice how obese people rock back and forth when trying to get out of a chair? That’s because they have no triceps muscle; loss of muscle due to inactivity essentially turns the tissue to fat and weakness and disease results. By rebuilding the triceps, no matter what your weight or physical condition, you will have the strength to push your body weight up out of a chair. This muscle also tones beautifully.
HOW YOU START:
AT HOME: Essentially, this will be a “push down” movement. You can use resistance bands or your own body weight. Put the bands around your shoulders, behind your neck, using a towel to buffer if necessary. If you want to simply work in a chair with sturdy arms, sit comfortable at a height where you can push palm down on the arms.
HOW YOU MOVE:
AT HOME: Gently push the resistance bands down, equally with both hands. You should feel this in that triceps muscle. Imagine doing a push-up, where you use your whole body weight to push up off the floor. This is the movement we are mimicking.
HOW MANY:
Start with 8-10 repetitions, focusing on the triceps muscle. Again, the reps and sets will increase, along with weight, as you gain strength. And I promise, you will.
HOW TO STRETCH:
If you have shoulder problems or pain, to stretch simply roll your shoulders to loosen and stretch after lifting. Without pain, you can also bend your arms up to touch the front of your shoulders. Then, using the right arm, gently push the left elbow up towards the ceiling only as high as you can without pain to stretch the triceps. Hold for 10-15 seconds, and repeat on the other side.
EXERCISE #6: LEG CURL
WHY: This is the last of the basic weight training movements and it focuses on the hamstring muscle (back of the thigh). The hamstring contributes to walking, balancing, rising, and sitting. If atrophied or injured, it can cause you to be unable to bend and tie your shoe or get down on the floor.
HOW YOU START:
AT HOME: Again the “rubber bands” are not required to work your hamstrings at home (or at the office, or wherever you are). Simply stand up behind a sturdy chair and hold on.
HOW TO MOVE:
AT HOME: Alternating legs, lift your heel off the floor as high as is comfortable; if you can try, lift it towards your butt repeatedly. Focus on that hamstring muscle. As with the leg extensions, you are using your own body weight as resistance. When you are ready to advance, you will add ankle weights to increase resistance.
HOW MANY:
Do 8-10 repetitions, one set to start.
HOW TO STRETCH:
Using a bench or stairs, lift one leg up and place it heel down on the bench. Your foot does not need to be more than two feet off the ground; it does not need to be at hip level at all. All we need is some slight resistance. Simply stretch your leg by bringing your toes up and backwards. Hold each leg in a stretch for at least 10-15 seconds. If you find it difficult to balance standing up (even while holding on to a bar or chair), simply do this stretch by sitting on the floor and flexing your toes.
It is never too late to be healthy. Don’t be discouraged and don’t hurt yourself but it really is time to turn off the TV and learn to feel good again. Who knows? Someday maybe you’ll be hiking, riding a bike or a horse, or even climbing a mountain. Or you may simply be happy to be able to lift your grandchild or tie your sneaker without back pain. Whatever your goal, just remember to keep the program simple, do it as often as possible, and don’t get frustrated.
Phyllis Coletta is a 49 year old mother of three who works outdoors in Colorado, providing people with the opportunity to love the wilderness, ride horses, go rafting, and rock climbing. She’d love to see more middle age and older people at the beautiful ranch where she lives and works at KB Mountain Adventures. For more information, see http://www.kbmountainadventures.com
Dottie Drake, R.N. runs several Miracles Fitness Centers in New Jersey and is a nationally recognized speaker on the topic of senior fitness. For more information about Dottie and The Miracles Program see http://www.miraclesfitness.com
